Which book beyond the basics?

[iteles]

I've suffered from insomnia for the largest part of my adult life, so I've read and researched a fair amount on sleep, meaning I know the basics.

I would like to read a sleep book (or readme) to deepen my knowledge on this subject that isn't all dross with one or two worthwhile pages (I've flicked through a number of sleep books that are mostly a combination of 'here is what we did when we were cavemen' and 'here are some elementary tips for what you need to do now').

Here's what I know about getting better sleep (in no particular order):

• No blue-light emitting devices for at least an hour (preferably at least 2 hours) before bedtime
• Have a consistent bedtime and wake up time that you stick to religiously every day
• Have a night time routine that allows you to wind down and lets your mind know you are preparing to sleep
• Block out all light from your room and wear a sleep mask if you need one to make sure it's pitch dark
• Soft lighting in the two hours preceding bedtime to avoid inhibiting melatonin production
• Block out as much noise as possible
• Drink a glass of water with magnesium 30-60 minutes before going to bed
• The bedroom should not be a place of work
• Bedroom should be kept at a cool temperature
• If you sleep with a partner, ideally you can each regulate your mattress, duvet and pillow density/material/heat
• No caffeine after around midday (takes 6 hours - some say 8 - to leave your body)
• Do not exercise 3 to 4 hours before you go to bed, but do exercise during the day to get your body functioning well
• Don't eat anything heavy at night and aim not to eat at least in the 2 hours preceding your bedtime
• Cut back on sugar and refined carbs, particularly with dinner or post-dinner as these inhibit the production of melatonin
• Don't drink anything for the 2 hours before you go to sleep to avoid needing to wake up to go to the bathroom
• Do what you need to do as part of your night time routine to both remove yourself from the events of the day and know what you're going to be doing the next day
  • Write down everything that's on your mind that needs to be done
  • Plan for the following morning
  • Meditate or practice mindfulness at the end of the day
  • Drink a herbal calming tea to start your wind down process
  • Take a hot bath
  • Note: these routines or rituals can also (and should) be things you look forward to and give yourself permission to do - this time should not be a catch-all for all the things you didn't get to do during the day
• Lavender, vetiver or cedarwood essential oils
• Make sure you get exposure to natural light during the day to regulate your circadian rhythms
• Don't watch TV or videos late at night as these can keep your brain active even when you're already tired (and the blue light is also bad)
• Do some deep breathing and light stretching just before bed
• Don't look at your phone or watch or check the time once you're in bed
• Wear pijamas as a way of triggering your body into thinking it's time to sleep (only works if you get out of them first thing when you wake up of course
• Be generally healthy
• Keep a sleep log so you can identify trends and act upon them

For myself personally I also know that the following hold true, but the jury is out on whether these hold true for everyone:

• No naps after 15h00
• No caffeine after 15h00
• Make sure my feet are warm as this helps me sleep more quickly

My question therefore is: once you know these basics, which book is recommended reading?

[nelsonic]

@iteles it appears that you "know" a lot about how to get better sleep, next question should be, how much of these things do you actively practice?

• [ ] No Blue-light 1-2h before trying to fall asleep? how about no phone in the bedroom?
  • [ ] What about blue-light filter screen protector on phone? So that even if you check your phone before bed it still does not kill your melatonin ... see: https://smile.amazon.co.uk/dp/B07H4DC93W
  • [ ] Nightshift on iPhone + Mac from 19:00?
• [ ] Consistent Bedtime and Wake Time? how do you track this data? Do you keep a Sleep log?
• [x] Blackout curtains/blinds + Eye mask.
• [ ] Soft lighting? what color temperature?
• [x] Block out noise.
• [ ] Drink water with magnesium ... How often do you do this? Do you log it somewhere?
  • [ ] Is this not "incompatible" with "Don't Drink 2h Before Bed"?
• [ ] Don't Work in the bedroom. (you take phone calls in the bedroom all-the-time!)
• [ ] Don't Check "Social Media" in Bed ever!
• [x] Bedroom at Cool Temperature.
• [ ] Sleep with partner/wife/husband: independent sleep zones? >> nope.
• [ ] No Caffeine after 14:00 ? ... (I only drink Green Tea in the mornings, and water afternoon)
• [ ] 5 mins HIIT Exercise first thing in the morning. How often do you do this?
• [ ] Don't eat 2h before bed.
• [ ] Night Time Routine ...
  • [ ] Writing down everything ... do you feel that you've written down everything in your head?
  • [ ] How often do you write your plan for the following day? Do you share it somewhere? or is it "private"?
  • [ ] Meditation and/or Mindfulness? ... how often do you do this? do you track it?
  • [ ] Drink herbal/calming tea? how long before bed time?
  • [ ] Hot bath ... only possible when a bath is available. not in our current accommodation. 😞
  • [ ] is a warm/hot shower a good substitute?
  • [ ] Evening should not be a "catch-all" time to catch-up on the day/week's work. Do you follow this?
• [ ] Lavender, etc. essential oils? ... how often do you use these?
• [ ] Exposure to natural (sun) light? ... didd you get out in the sun today when it was shining?
• [ ] Don't watch TV or videos late at night ... 🙊
• [ ] Deep breathing and light stretching. How often do you do this?
• [ ] Don't check phone or time in bed?
  • [ ] Does this imply you should not wear an Apple Watch (which is v. bright) in Bed?
• [ ] Pijamas.
• [ ] "Generally healthy" ... what does this mean? eating processed snacks and Diet Cola? 😕
• [ ] sleep log? have you ever kept one? what research have you done into this?

The "true" things you have mentioned are reasonable. 👍

Book Recommendation?

I would recommend reading all the books on Sleep which are available and have good reviews.

https://www.amazon.co.uk/Why-We-Sleep-Science-Dreams/dp/0141983760 This is the "beast" of books on Sleep. it's the most referenced and highest rated. 368 pages ...

https://www.amazon.co.uk/Sleep-Change-sleep-this-minute/dp/0241975972 It certainly didn't take me "90 minutes" to read this one ... 🙄 But the thing that I learned from it was about having a "personal sleep kit". see: https://github.com/dwyl/sleep/issues/25

https://www.amazon.co.uk/Sleep-Smarter-Essential-Strategies-Success/dp/1781808368 This is the one I'm currently reading. Loving it so far. Recommend watching: #27

https://www.amazon.co.uk/Sleep-Revolution-Transforming-Your-Night/dp/0753557215 416 pages 🙄 I've read half of Arianna Huffington's book and feel that it's mostly "filler". 😞 I will pick it up again after I'm finished with Shawn Stevenson's "Sleep Smarter" ... (which I feel is better!)

This Amazon "buying pattern" should tell you all you need to know about this book: i.e. there are much better books on this topic!

https://www.amazon.co.uk/Effortless-Sleep-Method-Incredible-Insomnia/dp/1456492543 I haven't read this one because it's a bit older and I wanted to start with the most recent ones first. But there are 2018 (recent) 5-star reviews for it on Amazon: so I might re-consider ... 🤔 what do you think?

https://www.amazon.co.uk/This-Book-Will-Make-Sleep/dp/1848662874 Thinking of ordering this one next ...

https://www.amazon.co.uk/Circadian-Code-weight-supercharge-energy/dp/1785042017

@iteles which book are you considering reading next? And crucially how are you "pacing" or "tracking" your reading?

[iteles]

I've already ordered the Circadian Code and that's 💯 the one I want to read next.

I was just thinking that I need a way of tracking my reading, I don't have any way of doing that beyond updating Github with notes on the books right now.

[nelsonic]

These are the first books I intend to dig-out when the Library Shelves https://github.com/dwyl/home/issues/179 are built.