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Powerful.Sleep.Secrets.of.the.Inner.Sleep.Clock.eBook-EEn
Powerful Sleep – Secrets of the Inner Sleep Clock
by Kacper M. Postawski,
PowerfulSleep.com
Copyright © 2004 PowerfulSleep.com
A
ll Rights Reserved
1
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
4
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