The Sleep Prescription Book Summary - The Sleep Prescription Book explained in key points
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The Sleep Prescription summary

Aric Prather

Seven Days to Unlocking Your Best Rest

4.3 (201 ratings)
17 mins

Brief summary

The Sleep Prescription by Aric Prather offers a comprehensive guide to improving sleep quality. It delves into the science of sleep and provides practical strategies to help you achieve better and more restorative sleep.

Table of Contents

    The Sleep Prescription
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    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.

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    Key ideas in The Sleep Prescription

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    What is The Sleep Prescription about?

    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.

    The Sleep Prescription Review

    The Sleep Prescription (2022) is a thought-provoking book that can revolutionize your understanding of sleep and its impact on your well-being. Here's why you should give it a read:

    • With backed by scientific research, it presents groundbreaking insights into the importance of sleep, making it a valuable resource for improving overall health.
    • The book offers practical strategies and tools to optimize your sleep, helping you achieve better rest and wake up feeling refreshed.
    • Through compelling stories and relatable anecdotes, it captures your interest and makes learning about sleep an engaging and enjoyable experience.

    Who should read The Sleep Prescription?

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

    About the Author

    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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    The Sleep Prescription FAQs 

    What is the main message of The Sleep Prescription?

    The main message of The Sleep Prescription is the importance of getting enough quality sleep for overall well-being.

    How long does it take to read The Sleep Prescription?

    The reading time for The Sleep Prescription varies depending on the reader's speed but typically takes a few hours. The Blinkist summary can be read in just 15 minutes.

    Is The Sleep Prescription a good book? Is it worth reading?

    The Sleep Prescription is worth reading as it provides valuable insights into the impact of sleep on our health and offers practical tips for improving sleep quality.

    Who is the author of The Sleep Prescription?

    The author of The Sleep Prescription is Aric Prather.

    What to read after The Sleep Prescription?

    If you're wondering what to read next after The Sleep Prescription, here are some recommendations we suggest:
    • The Sleep Revolution by Arianna Huffington
    • That Little Voice in Your Head by Mo Gawdat
    • Sleep Smarter by Shawn Stevenson
    • Hello Sleep by Jade Wu
    • When You're Ready, This Is How You Heal by Brianna Wiest
    • The Circadian Code by Satchin Panda
    • I Could Do Anything If I Only Knew What It Was by Barbara Sher with Barbara Smith
    • Lessons in Stoicism by John Sellars
    • Happy Mind, Happy Life by Rangan Chatterjee
    • End the Insomnia Struggle by Colleen Ehrnstrom and Alisha L. Brosse