The Sleep Prescription Buchzusammenfassung - das Wichtigste aus The Sleep Prescription

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Zusammenfassung von The Sleep Prescription

Name: The Sleep Prescription
Rating: 4.3 (131 reviews)
Author: Aric Prather

Aric Prather

Seven Days to Unlocking Your Best Rest

4.3 (131 Bewertungen)

17 Min.

Inhaltsübersicht

The Sleep Prescription
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Kernaussage 1 von 7

What’s in it for me? Learn how to dramatically improve the quality of your sleep in just seven days.

Sleep is essential. Much like air, water, and food, we need it to survive. So why has something so natural and important become so difficult to do?

The answer has two parts. For one, we’re living in a world that just isn’t designed for good sleep. Our fast-paced modern lives come with so many pressures and priorities that rest often comes last. The second factor that’s impacting our sleep? Us.

Unintentionally, we make decisions throughout the day that later impact our sleep. We think good sleep starts when we go to bed at night, but it really starts with the choices we make as soon as we get up in the morning.

In this Blink, you’re going to become your own “sleep scientist” and discover a week's worth of best practices and tools for improving sleep. In each section, we’ll start by taking a look at common issues that can affect our sleep quality and finish up with practical exercises to combat them. Ready to finally get out of your own way and unlock a better night’s sleep? Let’s get started!

Day 1: Resetting your master clock.

Giraffes sleep less than five hours a day, while lions need sixteen to twenty hours of rest. The albatross – a giant bird that can travel thousands of miles in a single journey – can achieve REM sleep in flight and hippos can even sleep underwater!

Every organism has its own unique sleep rhythm and as far as humans go – we’re pretty boring. Most adults need around seven to eight hours a night to feel their best. It’s pretty simple, and yet it’s become increasingly difficult to achieve. Why? Because our sleep cycles are being thrown out of whack.

If you’re trying to improve your sleep, odds are you’ve heard of the circadian rhythm. This is basically a “master clock” that determines the rhythm of the cells in your body. Part of this is inherited in DNA, which is why some people are more likely to be early risers and others night owls.

While this rhythm is partially genetic, it can also be influenced by external factors. The arousal systems inside our brains are constantly collecting information about the world around us and this process has a big impact on our ability to sleep.

For example, darkness is a powerful cue for the body to start producing the sleep hormone melatonin, while daylight triggers the release of cortisol. Our bodies are also very attuned to our habits and daily routines.

In a process called entrainment, our bodies recognize certain “landmarks” throughout the day, like when we eat our meals or the time we typically go to bed. By recognizing these signals, the body can anticipate what’s next and optimize its functions accordingly.

Which brings us to our first exercise. For day one, your mission is to pick a specific wake-up time and stick to it every day for the rest of the week. Sounds simple, but this has a powerful effect on our circadian rhythms, making it the number one strategy to combat sleep struggles.

Day 2: Cutting down on stress.

If you’ve ever had a bad night’s sleep, you know how jumpy and anxious it can make you feel the next day. Sleep and stress are deeply intertwined in a couple of ways. First, our body’s stress response can affect our sleep quality. However, you might be surprised to learn that this isn’t always a huge issue.

When it comes to everyday stressors – like family, work, or finances – we’re fairly resilient. Our bodies are actually very good at managing stress, so much so that daytime stress isn’t always a good predictor of sleep quality. In other words, you can have a very stressful day and still get a good night’s sleep.

Day 3: Recharging the right way.

It's 3 p.m., you're sitting at your desk, and you feel your energy starting to wane. You wonder: did I not get enough sleep last night, or is my blood sugar just low? To power through the rest of your day, you reach for a third cup of coffee. Sound familiar?

This mid-afternoon period of low energy is actually perfectly normal. It’s a natural part of the circadian rhythm we learned about on day one. While everyone’s rhythms vary slightly, we all tend to follow a similar pattern.

Day 4: Tackling worry and sleep anxiety.

As humans, we’re complex creatures. What sets us apart from other mammals is our capacity for imagination. This is a pretty great thing – and the root of most of our success as a species. However, our capacity for imagination also comes with downsides, namely anxiety, worry, and rumination.

Throughout our busy days, it’s much easier to quickly move past anxious thoughts than to confront them. However, as soon as we lie down in bed, these worries come back to haunt us. This process of rumination, where we replay past events in our minds, is considered one of the major causes of insomnia.

Day 5: Making time for a wind-down routine.

When we start to drift off to sleep, it feels pretty gradual, right? Actually, at a neurological level, it’s more like flipping a switch. The body’s production of melatonin is one of the main drivers of this process.

Remember how we talked about darkness as a cue for melatonin production? This is actually where we tend to run into problems. Unlike our ancestors, our sleep cycles don’t rely on the rising and setting of the sun anymore. We’re bathed in artificial light right up until we crawl into bed.

Day 6: Rewiring your brain for sleep.

These days, our lives are largely shaped by things that are out of our control. Our routines are based on work, school, and other scheduled obligations. Throughout all of this, our brains are constantly taking in information, responding to stimuli, and anticipating our needs.

When it comes to sleep, one of the biggest triggers is our beds. Your bed can be an incredibly powerful cue to let your body know that it’s time for sleep. However, it can also work in the opposite way.

Day 7: Staying up late to build sleep pressure.

The stimulus control that we learned about on day six works in two ways. First, it helps train your body to associate your bed with feelings of sleepiness. Second, it helps rev up your homeostatic sleep drive – a kind of “pressure” that builds up the longer you’re awake.

You might find it useful to envision this process as inflating a balloon. As soon as you wake up in the morning, the balloon starts to inflate, as sleep pressure gradually builds up. When the balloon is full – hopefully at bedtime – you feel the urge to sleep.

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Worum geht es in The Sleep Prescription?

The Sleep Prescription (2022) is a practical guide to getting out of your own way and changing your behaviors to set yourself up for a better night’s sleep. It features seven days of clinical psychologist and sleep expert Dr. Aric Prather’s best tools and practices for finally achieving the healthy, restorative sleep we all need to feel our best.

Wer The Sleep Prescription lesen sollte

Anyone who wants to improve their sleep
Those suffering from insomnia
People who want to learn about the science behind sleep

Über den Autor

Aric Prather, PhD, is a professor of psychiatry and behavioral sciences at the University of California, San Francisco, and a licensed clinical psychologist, specializing in cognitive behavioral therapy for insomnia. The Sleep Prescription is the second book in a three-book series, which also includes The Love Prescription and The Stress Prescription.

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