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Cargando... Hello Sleep: The Science and Art of Overcoming Insomnia Without Medications (edición 2023)por Jade Wu (Autor)
Información de la obraHello Sleep: The Science and Art of Overcoming Insomnia Without Medications por Jade Wu
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"Hello Sleep is a practical and compassionate guide to having a better relationship with sleep and overcoming insomnia from Jade Wu, an experienced expert in behavioral sleep medicine. For many people who have trouble sleeping, each night is an anxious odyssey where getting a good night's sleep feels like a battle to win rather than a basic biologic process. Hello Sleep is a guide for people with insomnia to help them shift their relationship with sleep, so that it stops being a battle and starts being enjoyable and natural again. It is a practical, self-guided tour through evidence-based interventions for chronic insomnia, including cognitive behavioral therapy for insomnia (CBT-I), phototherapy, chronotherapy, mindfulness-based approaches, and medication tapering. Jade Wu is a behavioral sleep medicine specialist and researcher who has helped hundreds of patients over a period of ten years. She provides in-depth but down-to-earth scientific explanations of how sleep and insomnia work; anecdotes about real patients' experiences with overcoming insomnia; rationale for why the evidence-based interventions help; and tips for how to problem-solve common pitfalls, along with tailored recommendations for special circumstances (e.g., pregnancy/postpartum, menopause, chronic pain, depression, older adults etc.). Wu's practical recommendations support a philosophical theme: Sleep is a friend, and it's the nurturing of our relationship with this friend-rather than an anxious nightly battle-that will give us sustainable sleep health. Hello Sleep is not a rigid set of rules or a one-size-fits-all approach. Wu believes this can make things worse for those with insomnia issues, making what was once easy and intuitive into something effortful and elusive. Instead, this book treats insomniacs with respect, by giving them knowledge and empowering them to trust themselves and their own sleep"-- No se han encontrado descripciones de biblioteca. |
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My key takeaway from the book is this: whether you fall asleep easily tonight comes down to where you are on the sleep drive versus arousal equation.
Sleep drive - or homeostatic sleep drive - is essentially your body's hunger for sleep, also called sleep pressure. You can build sleep drive by being awake and you can increase sleep drive by being physically and mentally active while you're awake. Put another way, sleep drive is:
"The sleepiness you deposit into your sleep drive piggy bank during the day and use to buy quality sleep at night." Page 94
However, sleep drive is only one part of the equation, the second is arousal. Essentially, arousal is akin to being razzed up, and can be physical, mental or emotional. Arousal works directly against sleep drive and we've all experienced this. Our minds might be racing after an argument with someone or before an important work meeting, holiday or interview. Or, we might experience negative thought patterns that fuel our arousal and make it impossible to turn our brains off or physically relax enough for our body to take over and fall asleep.
Thankfully we can take some control back and Wu steps us through her Hello Sleep program, providing explanations along the way to help readers understand what's happening in their bodies and what to do to change existing sleep patterns.
Narrated by Susannah Mars, there were plenty of helpful facts along the way, and previous learnings I enjoyed rediscovering here, like this one:
"A healthy adult of about thirty-five to sixty-five years old wakes about ten to sixteen times per night, though they don't remember most of these brief awakenings." Page 21
I read Hello Sleep by Jade Wu at the same time as watching Michael Mosley's new documentary Australia's Sleep Revolution with Dr Michael Mosley on SBS. The information contained in the 3 episode documentary reinforced much of Wu's content and vice versa, and I can highly recommend the program.
I experience regular sleep issues related to chronic pain so I was very interested in the chapter entitled Other Medical and Psychiatric Conditions That Affect Sleep:
"When it comes to sleep, it's not a pretty picture: those with chronic pain tend to have worse sleep by every measure, and a majority have insomnia. It's not hard to imagine why: it's difficult to find a comfortable position, the pain is distracting, and the body and brain are generally more stressed, causing hyperarousal. This is an unfortunate vicious cycle because having worse sleep can also exacerbate pain by increasing inflammation and perception of pain, as well as making it harder to emotionally cope with pain during the day." Page 304-305
I felt really seen by the author, who goes on to explain that the Hello Sleep program still applies and that there's plenty within your control that you can do to improve your sleep quality, regardless of any medical conditions you may have.
Hello Sleep - The Science And Art Of Overcoming Insomnia Without Medications by Jade Wu is recommended for anyone wanting to understand and improve their own sleep quality, or that of a loved one. ( )