The Sleep Solution Buchzusammenfassung - das Wichtigste aus The Sleep Solution

Einleitung anhören

00:00

Zusammenfassung von The Sleep Solution

Name: The Sleep Solution
Rating: 4.2 (396 reviews)
Author: W. Chris Winter

W. Chris Winter

Why Your Sleep Is Broken and How to Fix It

4.2 (396 Bewertungen)

18 Min.

Themen

Medizin & Naturheilmittel Schlaf Gesundes Leben

Inhaltsübersicht

The Sleep Solution
in 8 Kernaussagen verstehen

Audio & Text in der Blinkist App

Kernaussage 1 von 8

What’s in it for me? Get your beauty rest.

Do you struggle with getting enough sleep, to the point that that general feeling of exhaustion has become a mild background buzz that you’ve accepted as part of adulthood?

If so, you might want to rethink your routine, because getting a good night’s sleep is essential to every aspect of your life. Not only does your life literally depend on sleep, it also affects your weight, health and moods.

Fixing your sleep doesn’t require expensive medications – in fact, those can easily backfire. No, optimizing your sleep can be done with just a few simple adjustments, which are all within your grasp and entirely under your control.

In these blinks, you’ll learn

some common misconceptions regarding insomnia;
what the difference is between fatigue and sleepiness; and
why you shouldn’t sleep with your phone next to you.

Sleep is essential for your overall health.

When it comes to the benefits that sleep brings, the list is long. Here are some of the major functions for which sleep plays a pivotal role.

To get rid of waste, the brain uses the so called glymphatic system. This area of the brain was discovered in 2015 by Aleksanteri Aspelund and Antoine Louveau, two researchers who were working independently of each other.

The glymphatic system removes toxins including amyloid beta, a protein found to accumulate in the brains of patients with Alzheimer’s disease.

This system is 60 percent more productive when you’re sleeping, which is why it’s important not to skip sleep, as your brain will miss the chance to rid itself of waste products. If you’re wishing to bolster your brain’s clean-up rate, a study with rodents at Stony Brook University in New York State concluded that it appears to work best when you’re sleeping on your side.

Sleep also has a positive influence on your heart and immune system. Several studies have shown that poor sleep increases the risk of high blood pressure, heart attacks, strokes and heart failure. It can also contribute to an unsynchronized heart rhythm, which in turn can lead to blood clots in your system – a major cause of strokes.

Another benefit of good sleep is that it gives your immune system a boost. So if your parents ever told you to go to bed to avoid getting sick when you were young, they were right.

In 2015, a study at the University of California found that, after being exposed to the cold virus, those who slept six hours or less were more likely to develop a cold than those who slept for seven hours or more.

In summary, the importance of sleep shouldn’t be underestimated. In the upcoming blinks, you’ll learn that many people believe they can operate at their best without sleep – but this simply isn’t the case!

Sleepiness is a lack of sleep, which is often confused with fatigue.

Many people have experienced sleeplessness, but some believe that they don’t sleep at all.

Those who think they don’t sleep often talk about it to their friends or perhaps even their doctor, but the fact of the matter is that everybody sleeps – some just don’t sleep effectively.

Sleep can be divided into three stages; light sleep, deep sleep and dream sleep.

There is a lot about sleep that we still don’t understand, but we do know that there are three stages necessary for satisfactory sleep.

The first is light sleep, which is the stage between full consciousness and deep sleep, and a delicate state from which it’s easy to wake up.

Healthy circadian rhythms are needed for high-quality sleep.

When it comes to getting good sleep, healthy circadian rhythms are also essential, as they manage your internal body clock.

Circadian rhythms are a system of bodily processes that operate on a 24-hour cycle, and determine when you feel sleepy and when you feel awake.

Practicing good sleep hygiene is necessary for a fulfilling night’s sleep.

The term sleep hygiene refers to the process of controlling your environment and pre-bedtime behavior in order to have the best sleep possible. To optimize your sleep, you should start off by preparing your bedroom.

As light keeps you awake, your bedroom should be submerged in complete darkness. This is because your eyes sense when it’s dark and send signals to your brain, which in turn makes your pineal gland produce melatonin – the chemical responsible for making you feel sleepy.

Insomnia isn’t a lack of sleep, it’s being annoyed by a poor quality of sleep.

In the United States, insomnia is something of an epidemic, with over 20 percent of the population being affected by it. Although it seems to be relatively widespread, there are still a lot of misconceptions surrounding the condition.

Most people believe that insomnia merely refers to an inability to sleep, but as you learned in the previous blinks, everybody sleeps – otherwise they’d die!

Unless you have a plan in place, it’s a bad idea to use sleeping pills to improve your sleep.

Nowadays, information on the dangers of not getting enough good sleep is everywhere. People are routinely told that a lack of sleep is making them unhealthy and overweight, which is corroborated by numerous studies.

In fact, sleeping for less than six hours a night is often linked to obesity. In 2015, a study was published in the journal Sleep, showing that as an individual’s sleep levels decrease, the production of the hunger hormone ghrelin increases, which likely contributes to overeating and the resulting obesity.

For high-quality, restful sleep, it’s vital to have a consistent sleep schedule.

If you don’t wake up at the same time each morning and instead let your varying sleep determine your schedule, then you need some consistency!

Having a regular wake-up time is hugely beneficial for your overall sleep. In order to sleep well, you need to be in control of your sleep schedule; once you’ve achieved this, having a bad night’s sleep will have no repercussions.

Du möchtest die gesamte Zusammenfassung von The Sleep Solution sehen?

Kernaussagen in The Sleep Solution

Mehr Wissen in weniger Zeit

Sachbücher auf den Punkt gebracht

Kernaussagen aus Sachbüchern in ca. 15 Minuten pro Titel lesen & anhören mit den „Blinks”

Zeitsparende Empfehlungen

Titel, die dein Leben bereichern, passend zu deinen Interessen und Zielen

Podcasts in Kurzform ^Neu

Kernaussagen wichtiger Podcasts im Kurzformat mit den neuen „Shortcasts”

Worum geht es in The Sleep Solution?

The Sleep Solution (2017) discusses the fundamentals of sleeping. It explains why keeping a consistent rhythm and schedule is important, and how insomnia is not a lack of sleep, but rather a result of dealing poorly with substandard sleep. You’ll learn how to improve your sleeping patterns and, as a result, improve your quality of life.

Bestes Zitat aus The Sleep Solution

REM sleep was first discovered in the early 1950s at the University of Chicago.

—W. Chris Winter

Wer The Sleep Solution lesen sollte

People who suffer from insomnia
Stressed out workers who take sleeping pills to get some rest
Anyone who thinks getting a good night’s sleep isn’t that important

Über den Autor

W. Chris Winter, MD, is a certified sleep specialist and neurologist. He is a consultant for large businesses, sports organizations and the US military on the link between sleep and performance. As a writer, he has also contributed to the Huffington Post, Runner’s World and Details.

Kategorien mit The Sleep Solution

Gesundheit & Ernährung Achtsamkeit & Glück

Ähnlich wie The Sleep Solution

Good Habits, Bad Habits

Wendy Wood

The Science of Making Positive Changes That Stick

Surprising Lessons from the Science of Motivation

21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success

The Essential Nutrition Guide for Boosting Your Body’s Defenses to Live Longer, Stronger and Disease Free

Transforming Your Life One Night At A Time

How Small Choices Lead to Big Changes

13 min

4.1

End the Insomnia Struggle

Colleen Ehrnstrom and Alisha L. Brosse

A Step-by-Step Guide to Help You Get to Sleep and Stay Asleep

An uncommon guide to rapid fat-loss, incredible sex and becoming superhuman

19 min

3.3

The Sleep Prescription

Aric Prather

Seven Days to Unlocking Your Best Rest

Tracking Contagions, from Cholera to Ebola and Beyond

17 min

4.4

The Man's Guide to Women

John Gottman

Scientifically Proven Secrets from the "Love Lab" About What Women Really Want

18 min

4.1

13 Things Mentally Strong People Don't Do

Amy Morin

Take Back Your Power, Embrace Change, Face Your Fears and Train Your Brain for Happiness and Success

Women’s New Midlife Crisis

22 min

3.8

How to Think Like a Philosopher

Peter Cave

Scholars, Dreamers and Sages Who Can Teach Us How to Live

Reflections, Prayers, and Meditations for a Meaningful Life

A Brief History of Humankind

How to Relax, Eat, Move and Sleep Your Way to a Longer, Healthier Life

21 min

4.5

The Willpower Instinct

Kelly McGonigal

How Self-Control Works, Why it Matters and What You Can Do to Get More of It

The Pursuit of Excellence

Ryan Hawk

The Uncommon Behaviors of the World's Most Productive Achievers

A Simple Plan to Stop People-Pleasing, Reclaim Your Boundaries, and Say Yes to the Life You Want

What the Rich Teach Their Kids about Money – That the Poor and the Middle Class Do Not!

29 min

4.6

Thinking, Fast and Slow

Daniel Kahneman

Intuition or deliberation? Where you can (and can't) trust your brain

A Common Sense Guide to the Economy

The Art of Debating, Persuading, and Public Speaking

16 min

4.3

Tractatus Logico-Philosophicus

Ludwig Wittgenstein

Unlock the Secrets of the Universe with This Intellectual Masterpiece

Brave work. Tough conversations. Whole hearts.

17 min

4.6

Surely You're Joking, Mr. Feynman!

Richard P. Feynman

Adventures of a Curious Character

How to Boost Cognitive Health, Performance and Power

22 min

4.6

From Strength to Strength

Arthur C. Brooks

Finding Success, Happiness, and Deep Purpose in the Second Half of Life

19 min

4.5

Change Your Brain, Change Your Life

Dr. Daniel G. Amen

The Breakthrough Program for Conquering Anxiety, Depression, Obsessiveness, Anger, and Impulsiveness

14 min

4.0

The Future is Faster Than You Think

Peter H. Diamandis

How Converging Technologies Are Transforming Business, Industries, and Our Lives

23 min

4.1

The Vitamin Solution

Romy Block and Arielle Levitan

Two Doctors Clear the Confusion about Vitamins and Your Health

16 min

3.8

The Power of Discipline

Daniel Walter

How to Use Self Control and Mental Toughness to Achieve Your Goals

14 min

4.4

The No-Nonsense Meditation Book

Steven Laureys

A Scientist’s Guide to the Power of Meditation

23 min

4.7

Rewire Your Anxious Brain

Catherine M. Pittman & Elizabeth M. Karle

How to Use the Neuroscience of Fear to End Anxiety, Panic, and Worry

17 min

4.7

30 Ways to Reboot Your Body

Ben Greenfield

A Complete User Manual for Getting the Most Out of the Human Body

10 min

3.5

How to Talk to Anyone

Leil Lowndes

92 Little Tricks for Big Success in Relationships

Escape Conformity, Ignite Creativity, and Become Extraordinary

16 min

4.5

The Book You Wish Your Parents Had Read (and Your Children Will Be Glad That You Did)

Philippa Perry

Sound parenting advice based on psychology

19 min

4.5

The Art of Simple Living

Shunmyo Masuno

100 Daily Practices from a Japanese Zen Monk for a Lifetime of Calm and Joy

Your Morning Guide to Daily Happiness

366 Meditations on Parenting, Love, and Raising Great Kids

Penetrating the Secret Society of Pickup Artists

Rediscover the Meaning of Life With This Classic

21 min

4.6

Burnout

Emily Nagoski and Amelia Nagoski

The Secret to Unlocking the Stress Cycle

The Not-So-Obvious Secret Guaranteed to Transform Your Life (Before 8 A.M.)

The Science of Synchronicity and How Your Choices Shape Your World

Innovate and Disrupt to Become Truly Indispensable

16 min

4.5

My Morning Routine

Benjamin Spall and Michael Xander

How Successful People Start Every Day Inspired

27 min

4.1

❤️ für Blinkist️️️

Ines S.

Ich bin begeistert. Ich liebe Bücher aber durch zwei kleine Kinder komme ich einfach nicht zum Lesen. Und ja, viele Bücher haben viel bla bla und die Quintessenz ist eigentlich ein Bruchteil.

Genau dafür ist Blinkist total genial! Es wird auf das Wesentliche reduziert, die Blinks sind gut verständlich, gut zusammengefasst und auch hörbar! Das ist super. 80 Euro für ein ganzes Jahr klingt viel, aber dafür unbegrenzt Zugriff auf 3000 Bücher. Und dieses Wissen und die Zeitersparnis ist unbezahlbar.

Ekaterina S.

Extrem empfehlenswert. Statt sinnlos im Facebook zu scrollen höre ich jetzt täglich zwischen 3-4 "Bücher". Bei manchen wird schnelle klar, dass der Kauf unnötig ist, da schon das wichtigste zusammen gefasst wurde..bei anderen macht es Lust doch das Buch selbständig zu lesen. Wirklich toll

Nils S.

Einer der besten, bequemsten und sinnvollsten Apps die auf ein Handy gehören. Jeden morgen 15-20 Minuten für die eigene Weiterbildung/Entwicklung oder Wissen.

Julia P.

Viele tolle Bücher, auf deren Kernaussagen reduziert- präzise und ansprechend zusammengefasst. Endlich habe ich das Gefühl, Zeit für Bücher zu finden, für die ich sonst keine Zeit habe.