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    How to Fall Asleep Understanding How We Sleep, How to Induce Sleep, How to Get High-Quality Sleep, Insomnia, and the Importance of Sleeping Schedules
    How to Fall Asleep Understanding How We Sleep, How to Induce Sleep, How to Get High-Quality Sleep, Insomnia, and the Importance of Sleeping Schedules
    How to Fall Asleep Understanding How We Sleep, How to Induce Sleep, How to Get High-Quality Sleep, Insomnia, and the Importance of Sleeping Schedules
    Ebook204 pages3 hours

    How to Fall Asleep Understanding How We Sleep, How to Induce Sleep, How to Get High-Quality Sleep, Insomnia, and the Importance of Sleeping Schedules

    By Peace Found Now

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    About this ebook

    Never lose sleep over losing sleep again.

    It's 2 AM.

    You've been in bed since 11 PM. You've drunk warm milk, counted sheep, and listened to relaxing music.

    But you're still wide awake.

    And as the seconds tick away, inching closer to sunrise, you're getting more and more anxious.

    Another night will have passed without a restful slumber. And you're about to spend yet another day in a weary haze, too worn out to function.

    Is this a regular experience for you?

    Whether you have a hard time falling asleep or have difficulty staying asleep, if you're not sleeping through the night, you're probably not getting the right amount and quality of sleep that you need.

    And the lack of quality sleep can have significant negative effects on your health and productivity.

    Sleep deprivation can lead to Alzheimer's, prediabetes, obesity, as well as increase the risk of cancer. It can also decrease your attention span, impair your judgment, and impede your memory.

    If you feel that you've tried everything to get better sleep, but still toss and turn every night, don't despair. The solution is within your reach.

    You just have to determine the underlying causes of your sleeping difficulties, and apply proven solutions to see what works for you.

    In How to Fall Asleep, here is just a fraction of what you will discover:

    The unconscious processes that your mind and body go through during sleep that maintain optimal performance of your regulatory system

    The military secret that will train you to fall asleep quickly, even in less than ideal circumstances

    Why sleeping less (initially) can actually help you improve your sleep quality

    How you can ease your hyperactive and anxious mind at night by practicing these three forms of meditation

    How to fight off insomnia by using this age-old technique that will help you relax and get in the mood for slumber

    The nighttime habits that are hindering you from getting the deep, undisturbed sleep you so desperately need

    A long-term sleep solution that is easy to incorporate into your life and does not have any side effects

    14 vitamins and nutrients that can help you sleep better, and the food or supplements you should be eating to get your dose

    How this kind of therapy that's being used for different mental health conditions can also help treat sleep disorders

    And much more.

    Do you think you can still manage your tasks, despite your sleeping problems?

    Don't wait until it becomes too much to handle before you start doing something about it.

    If you don't get in front of this problem early, you may be putting yourself and your family in unnecessary danger.

    For instance, forcing yourself to drive or make a complete meal while being extremely sleep deprived could have risky consequences.

    The longer you try to survive on a few hours of sleep, the worse the effects on your health, eventually causing it to become harder and harder to reverse.

    Protect yourself by prioritizing your sleep and see how much better your waking hours will be.

    If you want to regain control of your sleep and finally banish your nightly demons, then scroll up and click the "Add to Cart" button right now.

    LanguageEnglish
    PublisherMC Publishing
    Release dateSep 3, 2020
    ISBN9781393061687
    How to Fall Asleep Understanding How We Sleep, How to Induce Sleep, How to Get High-Quality Sleep, Insomnia, and the Importance of Sleeping Schedules

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      Book preview

      How to Fall Asleep Understanding How We Sleep, How to Induce Sleep, How to Get High-Quality Sleep, Insomnia, and the Importance of Sleeping Schedules - Peace Found Now

      How to Fall Asleep

      Understanding How We Sleep, How to Induce Sleep, How to Get High-Quality Sleep, Insomnia, and the Importance of Sleeping Schedules

      Peace Found Now

      © Copyright 2020 - All rights reserved.

      The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher.

      Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book, either directly or indirectly.

      Legal Notice:

      This book is copyright protected. It is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher.

      Disclaimer Notice:

      Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaged in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.

      By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, that are incurred as a result of the use of the information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.

      Table of Contents

      Introduction

      Chapter 1: The Importance of Sleep

      The Benefits of Sleep

      Helps in Controlling Weight Gain

      Promotes Productivity

      Improves Athletic Performance

      Hinders Insulin Resistance

      Regulates the Resting Metabolism

      Strengthens Your Immune System

      What Happens While You Sleep?

      Drop in Cortisol Levels

      Sorting and Processing of Information

      Relaxation of the Sympathetic Nervous System

      Release of Hormones

      Muscle Paralysis

      Release of Cytokines by the Immune System

      Release of the Antidiuretic Hormone

      Control of Adenosine

      The Dangers of Sleep Deprivation

      Makes You Less Fertile

      Contributes to Psychiatric Conditions

      Destroys Your Immune System and Increases the Risk of Cancer

      Overall Better Health With Better Sleep

      Promotes the Development of Alzheimer’s Disease

      Affects Blood Sugar Levels and Leads to Prediabetes

      Takes Years Off Your Life

      Promotes Overeating

      Lack of Awareness About the Side Effects of Not Getting Enough Sleep

      How the Body Heals

      How the Mind Recovers

      Why Adults Need Eight Hours of Sleep

      Chapter 2: How Do We Fall Asleep?

      Sleep Mechanism

      Brain and Behavior

      Sleep Anatomy

      Understanding How We Fall Asleep

      Circadian Rhythm

      Sleep Drive

      When Are You Asleep?

      Stages of Sleep

      Stage I (N1) – Awake

      Stage II (N2) – Light Sleep

      Stage III and IV (N3 and N4) – Deep Sleep

      Stage V – REM

      Factors Affecting the Sleep Process

      Internal Factors

      External Factors

      Chapter 3: Why We Stay Awake at Night

      Insomnia: What Is It?

      How Long Does Insomnia Last?

      What Causes Insomnia?

      Medical Causes of Insomnia

      Psychiatric Conditions That Can Trigger Insomnia

      Your Lifestyle and Insomnia

      Substances That Can Contribute to Insomnia

      Other Sleep Disorders That Can Keep You Awake

      Restless Legs Syndrome

      Narcolepsy

      Circadian Rhythm Sleep Disorders

      Shift Work Sleep Disorder

      Delayed Sleep Phase Disorder

      Jet Lag

      Sleep Apnea

      Pregnancy and Sleep

      Parasomnias

      Sleepwalking

      Sleep Terrors

      Sleep Eating Disorder

      Nightmares

      Sleep Hallucinations

      Medical Causes of Sleep Disorders

      Heartburn

      Diabetes

      Heart Failure

      Musculoskeletal Disorders

      Kidney Disease

      Nocturia

      Thyroid Disease

      Breathing Problems

      Chapter 4: Cognitive-Behavioral Therapy for Sleep Disorders

      How Does CBT for Sleep Work?

      Stimulus Control

      Sleep Restriction

      Biofeedback and Relaxation Training

      Psychotherapy and Cognitive Control

      Sleep Hygiene Training

      Physical Stressors

      Circadian Rhythm

      Stimulant Use

      Aging

      Sleep Environment Improvement

      Staying Passively Awake

      Where Can You Get Help?

      Who Should Use CBT for Sleep?

      Chapter 5: How to Induce Sleep

      Tips to Fall Asleep

      Exercise During the Day

      Types of Exercises for Sleep

      Specific Exercises You Can Do

      Lower the Room Temperature

      Create a Sleep Schedule

      How Do You Keep a Sleep Schedule?

      Why You Should Use a Sleep Schedule

      Use Meditation for Sleep

      How to Meditate for Sleep

      Do Not Check Your Clock

      Avoid Mid-Day Naps

      Take Note of Your Meals

      How You Eat

      What You Eat

      Listen to Relaxing Music

      Get Comfortable

      Use Sleep Stories

      Why Sleep Stories Work

      Benefits of Sleep Stories

      What Should a Great Sleep Story Entail?

      Bedtime Ritual: How Can It Help With Sleep?

      Take a Warm Bath

      Take Advantage of Aromatherapy

      Practice Journaling

      How Do You Keep a Journal for Sleep?

      Sleep Journaling: Best Writing Prompts

      Turn Off All Electronics

      Drink a Calming Beverage and Avoid Caffeine

      Change Your Sleeping Position

      Read

      Visualize Happy Things

      How to Visualize

      Try Acupressure for Sleep

      Use the Navy Seal Method

      Sample Sleep Routine

      Supplements and Vitamins That Can Improve Sleep

      Conclusion

      References

      Introduction

      Impossible to spend sleepless nights and accomplish anything: if in my youth, my parents had not financed my insomnias, I should surely have killed myself.

      Emil Cioran

      It may seem strange, but are you aware that many people have problems falling asleep? Contrary to what you might think, sleep does not come easily for everyone.

      Some people experience sleep disorders that make it extremely difficult for them to get the quality sleep they need. For others who manage to sleep, they find themselves waking up multiple times each night and feeling tired in the morning. In turn, this can affect their work, relationships, health, and overall life.

      Still not convinced? Check out the following statistics:

      ●  Between 50 and 70 million adults in the United States battle a sleep disorder.

      ●  More than 40% of these adults reported that they deal with snoring.

      ●  About 38% of them reported that at least once in the past month, they had fallen asleep during the day intentionally.

      ●  Drowsy driving is responsible for more than 1,500 fatalities and 40,000 non-fatal injuries each year in the United States.

      ●  In the US, 4.7% of adults reported that at least once in the past month, they fell asleep or nodded off at one point while driving.

      ●  Insomnia is the most prevalent sleep disorder in adults. About 30% of adults have reported short-term problems, while 10% said that they are dealing with chronic insomnia.

      ●  More than 20 million adults in the United States suffer from obstructive sleep apnea.

      ●  Between 3 and 5% of all the adults who are obese are that way partially because of a lack of sleep.

      As you can see from the statistics above, sleep disorders are a severe problem. Getting good sleep is not easy, and it can trigger tons of side effects if you fail to get good sleep. For instance, it can make you tired and unable to perform as you should at work the next day. It can also lead to a decline in your health and other conditions like stress, headaches, and body pain.

      Why, then, do some people find it easy to sleep, while others never get that luxury? This is what we at Peace Found Now aim to cover in this book. We are a wellness company, and sleep is an essential part of wellness. Our book will help you deal with your sleep problems and improve your overall health.

      The truth is that sleep is a complicated process that goes beyond just lying in bed. The food you eat, the habits you have developed, and your health, among many other factors, all play a role in ensuring you get quality sleep.

      This is a how-to book that teaches you in detail how to sleep every night. In this book, you will learn how to fall asleep the right way, along with the following:

      ●  The importance of sleep

      ●  How you fall asleep

      ●  Common sleep disorders and health problems that may keep you awake

      ●  Cognitive therapy for sleep

      ●  Tips to help you get quality sleep

      The above are only the tip of the iceberg. Unlike some other books out there that claim to go all in but only give you a glimpse of what you need, this guide does things differently. We will start with the basics and those crucial elements you need to understand as someone who is after quality sleep.

      The problem with people who have a problem sleeping is that most don’t know that they have a problem. The inability to sleep has become a regular phenomenon that they have learned to live with. Those who know they have a problem don’t know what to do about it. They don’t know how to begin addressing the issue.

      The first step is understanding that it is abnormal to spend hours in bed trying to get quality sleep. It is unnatural to wake up feeling pain in your lower back and neck.

      Quality sleep is possible, and it is essential for anyone who wants to live the best life possible. When you get the right amount of sleep, you enjoy:

      ●  Enhanced productivity

      ●  Improved focus and concentration

      ●  Better athletic performance

      ●  Less weight gain

      The above are only a few benefits of getting refreshing and quality sleep. There is still a barrage of benefits to talk about.

      Many people underestimate how important sleep is. But getting quality sleep can completely change your life.

      Here at Peace Found Now, we understand why sleep is important. Our experts understand the dangers of not having enough sleep, and we are dedicated to saving as many people as we can. From our years of experience, collaboration with our experts, and interaction with other people with sleep problems, we have developed a formula that works, and that is what we are sharing with you in this book.

      Learning to fall asleep is not something that you can postpone until tomorrow. There may be no tomorrow. Don’t wait until your sleeplessness puts you and those you love in danger before deciding to do something about it. The faster you are at correcting all of the habits and thoughts that prevent you from getting quality sleep, the sooner you will be able to sleep.

      You deserve to see what it feels like to sleep and wake up feeling refreshed the next day. It

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