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Powerful Sleep – Secrets of the Inner Sleep Clock

by Kacper M. Postawski, PowerfulSleep.com

Copyright © 2004 PowerfulSleep.com A ll Rights Reserved

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9466033.002.png

Powerful Sleep – Secrets of the Inner Sleep Clock

by Kacper M. Postawski, PowerfulSleep.com

Table of Contents

Disclaimer: ________________________________________________________________ 5

Introduction _______________________________________________________________ 6

The Popular Myth about Sleeping ________________________________________________ 6

Recent “Eye Opening” Discoveries ________________________________________________ 7

How Much Sleep Do You Really Need? ____________________________________________ 7

The Mystery of Quality Sleep ____________________________________________________ 7

Chapter 1: Sleep Mechanics __________________________________________________ 9

What is Sleep, and Why Do We Sleep? __________________________________________ 9

Your Crash Course on Brain Waves ______________________________________________ 9

The 5 Stages of Sleep ___________________________________________________________ 9

Sleep Cycles __________________________________________________________________ 11

How Important is Deep Sleep? __________________________________________________ 13

How Important is REM Sleep? __________________________________________________ 13

So what is Quality Sleep? _______________________________________________________ 14

Chapter 2: The Inner Sleep Clock_____________________________________________ 15

The Underlying System that Governs Our Sleep and Energy _______________________ 15

Circadian rhythm _____________________________________________________________ 15

Melatonin and Sunlight ________________________________________________________ 17

Activity Level ________________________________________________________________ 17

Prior Wakefulness ____________________________________________________________ 18

Section Summary _____________________________________________________________ 19

Chapter 3: Optimizing Your Sleep Clock _______________________________________ 20

Sleeping Less, and Increasing the Quality of Your Sleep __________________________ 20

Getting enough Sunshine _______________________________________________________ 21

How Much Light Should You Be Getting?_________________________________________ 21

The Effects of Sunglasses _______________________________________________________ 23

Artificial Bright Light _________________________________________________________ 23

How Exercise Affects Your Body Temperature Rhythm _____________________________ 24

Power Naps - The Secret to Energy With Little Sleep _______________________________ 25

Copyright © 2004 PowerfulSleep.com A ll Rights Reserved

2

Powerful Sleep – Secrets of the Inner Sleep Clock

by Kacper M. Postawski, PowerfulSleep.com

Waking Up At the End of a Cycle ________________________________________________ 26

The Weekend - Your Sleep System's Worst Nightmare ______________________________ 27

Having a Regular Rising Time & Sleeping Time____________________________________ 27

How Nicotine, Caffeine, and Alcohol Affect Sleep. __________________________________ 28

Prior Wakefulness ____________________________________________________________ 30

Hydration and Sleep - We're Dying of Thirst in Our Sleep! __________________________ 30

How Food Affects Your Sleep ___________________________________________________ 32

Your Sleeping Posture _________________________________________________________ 33

How Does Stress Affect Your Sleep? _____________________________________________ 33

Section Summary _____________________________________________________________ 34

Chapter 4: Can't Fall Asleep? ________________________________________________ 37

Methods to Battle Insomnia, and What Else Could Be Preventing You From Getting

Powerful Sleep ____________________________________________________________ 37

Types of Insomnia_____________________________________________________________ 37

The Natural Sleep Response ____________________________________________________ 38

The Racing Mind _____________________________________________________________ 39

The Science of Counting Sheep - Alternatives That Work ____________________________ 41

Thheeee sllooowwwwwwwww mmeeeetthoooodddd _________________________________ 41

The Chalk Board Method ______________________________________________________ 42

Battling with Tossing and Turning _______________________________________________ 42

Sleep Restriction ______________________________________________________________ 43

Poor Bed Associations _________________________________________________________ 43

Taking a Warm Bath or Shower _________________________________________________ 44

Room Temperature ___________________________________________________________ 45

How Light Creates Insomnia____________________________________________________ 45

Sleeping Pills - The Death Rattle to the Sleep System ________________________________ 45

Insomnia is a “Symptom,” not a Problem _________________________________________ 47

Section Summary _____________________________________________________________ 47

Chapter 5: Your Personal Powerful Sleep Plan __________________________________ 49

Tying it All Together to Increase Sleep Quality and Reduce Sleep ___________________ 49

Your Personal Sleep Evaluation _________________________________________________ 50

Your Basic Bio-Rhythm Evaluation ______________________________________________ 50

Your Sunlight Intensity Exposure Evaluation ______________________________________ 51

Understanding Light Exposure __________________________________________________ 53

Are You Currently Strengthening Your Sleep System or Are You Weakening it? ________ 53

Copyright © 2004 PowerfulSleep.com A ll Rights Reserved

3

Powerful Sleep – Secrets of the Inner Sleep Clock

by Kacper M. Postawski, PowerfulSleep.com

Reducing Your Sleep __________________________________________________________ 57

A Little More About Body Temperature __________________________________________ 57

How Much Sleep Should I Aim at Getting? ________________________________________ 58

How to Reduce Your Sleep _____________________________________________________ 59

Your Powerful Sleep Plan ______________________________________________________ 59

Conclusion - How Are You Going to Use This Program?_____________________________ 64

APPENDIX ______________________________________________________________ 66

1: Body Temperature Rhythm Experiment ______________________________________ 66

2: Relaxation Methods ______________________________________________________ 68

Copyright © 2004 PowerfulSleep.com A ll Rights Reserved

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