Sleep difficulties affect millions of people--and the problem is getting worse. The deluge of sleep advice out there, referred to collectively as "sleep hygiene" rules, consists mostly of isolated recommendations for things not to do, such as: Don't drink coffee close to bedtime. Don't watch TV in bed. Despite the popularity of these old rules, Dr. Rafael Pelayo tells us, sleep hygiene alone is rarely effective in helping people with serious sleep problems. We need new rules that reflect the growth of knowledge in sleep science and can effectively improve our health.
Pelayo's approach is to first take a step back and teach us how sleep works. He explains that nobody sleeps through the night; that the need for sleep is biological, but the way we sleep is learned; how much sleep you actually need each night, and that you can't get by with less. Then, once readers understand sleep and why it's so essential to our health and well-being, he offers a clear path to better sleep, with a flexible approach that will work for anyone. He offers a strategy for combatting jet lag: use your circadian rhythms to your advantage by maximizing your exposure to daylight.
He advises you to think of napping like snacking: snacks are fine to tide you over during long stretches between meals, but if snacking too much or too late keeps you from eating dinner, it's a problem same goes for naps and a good night's sleep And he cautions that alcohol is a double-edged sword: it may help you fall asleep, but it also disrupts your sleep cycle. The information in this friendly, accessible book will help readers sleep better, wake up refreshed, and have a healthier life.
About the Author
Rafael Pelayo, MD, is a clinical professor at Stanford University School of Medicine in the division of Sleep Medicine. Since 1993 he has been a part of the Stanford Sleep Medicine Clinic, the best-known sleep clinic in the world, and he divides his time between working with patients and teaching at the university. He has served on advisory boards and in leadership positions for the National Center on Sleep Disorders Research at the NIH, the American Academy of Sleep Medicine, the National Sleep Foundation, and the California Sleep Society.
He has lectured nationally and internationally and has appeared frequently in national media, including NPR, The Ronn Owens Report, Frontline, the New York Times, the Washington Post, CNN.com, San Francisco Chronicle, LA Times, Health.com, and Self.com. He lives in the San Francisco Bay Area with his wife, who is also a sleep medicine physician (their children grew up sleeping well!).
Industry Reviews
“How to Sleep rewrites the ‘rules’ of sleep for consumers who realize that sleep hygiene isn’t enough. The book goes far beyond sleep hygiene and tackles issues such as the causes of snoring, treating transient and chronic insomnia, combating jet lag, and how lifestyle choices impact sleep.”
—Sleep Review
“Easy to read and comprehensive. This book offers real practical guidance.”
—Matthew Walker, PhD, bestselling author of Why We Sleep
“This concise but comprehensive book covers all the aspects of normal and abnormal sleep with which we should be familiar. Everyone should read this book.”
—William C. Dement, M.D., Ph.D, bestselling author of The Promise of Sleep
“Want to learn how to optimize your sleep? You’re unlikely to find a clearer or more up-to-date guide than this book by Dr. Pelayo.”
—David Eagleman, neuroscientist, New York Times bestselling author, and creator and host of PBS’s The Brain
“Before reading this book, I thought of myself as a sleep aficionado, but Dr. Pelayo showed me just how many misconceptions I had. How to Sleep taught me that snoring is never normal, about the seriousness and pervasiveness of sleep apnea, and much more. These misunderstandings affect us all—this comforting and confidence-building book should be mandatory reading.”
—Ed Catmull, cofounder of Pixar and author of Creativity, Inc.
“Dr. Pelayo cleverly and thoroughly explains the biology of sleep and strategies we can all use to improve our quality of life and maintain optimal health through better sleep.”
—Richard K. Bogan, MD, chairman of the National Sleep Foundation
“Dr. Pelayo has condensed his vast knowledge and years of experience into a quick, interesting, and captivating must-read book. He offers guidance on sleeping well, the causes of sleep disturbance (including sleep disorders, diet, and medicine), and managing sleep issues in both adults and children.”
—Kannan Ramar, MD, sleep medicine specialist at the Mayo Clinic
