One of the country's top experts on sleep reveals how to get the night you need to be productive, healthy, and happier during the day.
The Center for Disease Control considers insufficient sleep a national public health epidemic- nearly 30% of adults and two-thirds of all high school students report they regularly get insufficient sleep. Time, effort, and intention are required to keep our sleep healthy. In Sleep Wise, Dr. Daniel Blumdiscusses the everyday activities and habits that play a major role in shaping sleep and overall health, including physical exercise and diet.
Sleep Wiseincorporates sleep science, mindfulness practices related to sleep, and real-world examples and anecdotes to support a mindful, sustainable sleep practice. Anybody who has trouble sleeping will be relieved to have this enjoyable, effective manual at their bedside.
By:
Daniel Blum
Imprint: Parallax Press
Country of Publication: United States
Dimensions:
Height: 178mm,
Width: 146mm,
Spine: 16mm
Weight: 262g
ISBN: 9781941529409
ISBN 10: 1941529402
Pages: 352
Publication Date: 18 April 2017
Audience:
General/trade
,
ELT Advanced
Format: Paperback
Publisher's Status: Active
"Introduction My story My philosophy Benefits of Sleep Health & immune function Diet Energy Concentration/memory Mood Relationships What does healthy sleep look like? Recommendations Two–process model No naps! Helpful hints and warning signs of insufficient sleep When to get a professional opinion or assessment Starting Your Sleep Practice Why am I changing my sleep? Setting your intention Sleep environment Fellowship: sharing the journey can help Identifying Your Baseline What’s my sleep story? Sleep diary Sleep Scheduling Same sleep and wake time Morning routine Bedtime routine Worry time Consolidating sleep Centering Practice: Meditation What is a ""Centering Practice?"" How does it help me sleep? Cultivating self–compassion Deep breathing Guided imagery Progressive muscle relaxation In everyday life Exercise How much do I need? How exercise affects my body and sleep How sleep helps exercise Diet & Water Diet Water How they affect sleep and are affected by sleep How quickly can you recover in the future? Sleep will always be disrupted for one reason or another When you get your sleep to a place that feels comfortable, take time to do this exercise: Reflect upon the improvements Top 3–5 things that you felt were most helpful in facilitating change What will be your warning signs that your sleep is straying further off–course than you would like? Conclusion"
Dr. Daniel Jin Blum, PhD, DBSM, is a sleep psychologist and research assistant professor at NYU Shanghai. An expert in cognitive behavioral therapy for insomnia, Dr. Blum trained at UC Berkeley's Sleep & Mood Research Clinic as well as Stanford's Center for Sleep Sciences & Medicine, where he was a clinical fellow. He currently leads research examining the intersections of sleep and circadian fasting, and authored Sleep Wise- How to Feel Better, Work Smarter, and Build Resilience, a book designed to improve wellbeing through sleep and mindfulness. When he is not engaging in patient care, he consults for companies focused on integrating sleep, behavior change, and technology. Dr. Blum is a transracial Korean-adoptee and resides in Shanghai. He received his BA in Psychology from University of Colorado Boulder and his PhD in Clinical Psychology from CSPP. He is a Diplomate in Behavioral Sleep Medicine and Licensed Psychologist in California, Colorado, and Florida.
