How to sleep well, Infinite Ideas, Infinite Ideas Limited, December 2011.

Infinite Ideas is a renowned best-seller author. Infinite Ideas’ writing includes『Beating the Blues,『Life Management』,『Help! I want to change my life』,『Healthy living』,『Orgasms!』,『Live Longer』

1) Millions of us want to enjoy better sleep, and more of it, and there’s plenty of advice out there to help us; a never-ending avalanche of books, magazines, websites and TV programmes. But who’s got the time to wade through this lot to sift the stuff that works from the rubbish? What we need are fail-safe short cuts to sweet dreams and nocturnal bliss. How to sleep well is the indispensable guide to identifying and dealing with sleep problems so readers can get the sleep they deserve. Packed with down-to-earth, simple and effective advice, How to sleep well will help you take control of your sleep patterns and problems and make sure you get all the high-quality shut-eye you need. (Amazon Editorial Board)
2) downloaded this on Kindle as I've always had problems sleeping and have just tried to get ignore them. This is the first book I've tried and I found it full of really useful tips. (BrendaG)

Interesting read and some good advice. This reader has found some useful ideas in this book to get a better quality sleep. (Mr. Blues)

This book provides a good source for learning the basic to sleeping problems and you will have a good understanding for what you are dealing with when you seek help... (Walt)

1) It gives excellent explanation on why some sleep problems occur which is very important because finding the causes of your problem is the first key to the problem.

2) It offers a huge selection of tried-and-tested solutions to sleep problems.

Finding out the cause of your sleep problem and trying right solutions will improve your life.

Whether insomnia, nightmares, restless legs syndrome (RLS), sleep apnea, or falling asleep during conversation, the key to solve your sleep problem is finding the cause. This book suggests you many possible causes for different sleep problems. This book also offers a huge selection of tried-and-tested solutions to sleep problems from changing bedtime routine to wake-me-up morning stretches. Try the solution that best suits your cycle and keep on trying it, then soon it will become that you can sleep sound every night, wake up in a great mood, and stay fully awake during the day. Keep a sleep diary about time it takes for you to fall asleep, how often you wake up during sleep, wake-up time in the morning, then find out the pattern emerging. Keep a stress diary recording events or people that seem to cause stress.

Introduction
Tips (1~52)

Infinite Ideas - Renowned best-seller author in life-changing self-development literature

Infinite Ideas is a renowned best-seller author. Infinite Ideas’ writing includes『Beating the Blues,『Life Management』,『Help! I want to change my life』,『Healthy living』,『Orgasms!』,『Live Longer』

Practical, working tips on sleep problems!

The author emphasizes that better sleep will give you better life.

Missing sleep can actually speed up aging. Sleeping for only four hours a night for as little as a week, reduces the body’s ability to process and store carbohydrates and regulate hormone levels – changes which are similar to those of advanced ageing. Lack of sleep makes you hungry and more prone to putting on weight. So if you have some sleep problems or you want to be a better sleeper, you better do something to improve your sleep, so your life. You need to first find out what is the cause of your sleep problem, either stress, illness, sleep environment, or lack of exercise, and then you can apply right method from a huge selection of tried-and-tested solutions to sleep problems provided in this book.

You can live a younger and healthier life through better sleep!

The author wants to show that you can have better sleep if you find right cure.

The author believes that it is important to find the causes of your sleep problems. Once you find out about the cause, you can tackle the problems. This book also offers a huge selection of tried-and-tested solutions to sleep problems.

The author wants you to live a better life by managing your sleep better.

The author believes that sleeplessness speed up aging, lower immunity, make you fat, and make you unhappy. So author is providing possible causes for several common sleep problems and also a huge selection of solutions so that you can liver younger, healthier, and longer.

Finding out the cause of your sleep problem and trying right solutions will improve your life.

Whether insomnia, nightmares, restless legs syndrome (RLS), sleep apnea, or falling asleep during conversation, the key to solve your sleep problem is finding the cause. This book suggests you many possible causes for different sleep problems. This book also offers a huge selection of tried-and-tested solutions to sleep problems from changing bedtime routine to wake-me-up morning stretches. Try the solution that best suits your cycle and keep on trying it, then soon it will become that you can sleep sound every night, wake up in a great mood, and stay fully awake during the day. Keep a sleep diary about time it takes for you to fall asleep, how often you wake up during sleep, wake-up time in the morning, then find out the pattern emerging. Keep a stress diary recording events or people that seem to cause stress.

1. How your body works in sleep

The better sleeper will remain younger and fight disease better.

Good sleep will give people good looks, good mood, weight loss, less illness, less stress, and mental sharpness. During sleep, the body will remove harmful free radicals, repair damaged cells, replenish neurotransmitter, conserve energy for immunity and so on. Adults go through 4-5 sleep cycles a night each cycle lasting about 90 minutes. In the first 4 cycles, non-REM (Rapid Eye Movement), the body repairs and regenerates itself while in the 5th cycle, REM, the brain sorts out and makes sense of the events of the day. Your body clock normally works to a daily 24-hour cycle, controls the release of hormones, blood pressure, heart rate, time to go to bed and wake up. Sunlight triggers melatonin and other hormones on and off.

Lack of sleep significantly reduces immune functions, speed up aging, reduce the body’s ability to process and store carbohydrates and regulate hormones, make you fat, or increase the risk of heart disease. Hormone leptin, which signals when you need more food, rises when you sleep. If insulin is not properly used due to lack of sleep, it can trigger diabetes.

Adrenaline and cortisol, stress hormones, tend to strengthen us in emergency. But people today are living at such a pace that they are to be released for a prolonged time. Stress tends to deplete the sleep hormones serotonin and melatonin leading to sleeplessness. Keep a stress diary recording events or people that seem to cause stress. Try not to do too many things all at once, have a list of priority, get more organized and preparatory of your work, get the handle on the bullies. If you are depressed due to stress, bereavement, financial problems, cycle of negative thinking, then mood hormones such as serotonin and noradrenalin will drop. Joint and muscle strain in your upper and lower jaws due to stress tends to cause teeth grinding leading to tooth decay. Cutting down on caffeine and alcohol, yoga, warm facial massage can help. The darker the bedroom, the better your melatonin production and the quality of sleep.

2. Many ways to improve your sleep

Try the sleep-help methods that best suit your cycle.

If you are a lark, but want to stay up late, spend time out in the afternoon or early evening. Then go for a brisk walk, do some light stretching, or buy black-out curtains. If you are an owl, but want to be more alert in the morning, keep your evening quiet, sleep with curtains open. Do the most challenging activities when you are most alert. Sleep efficiency is the amount of actual sleep in total sleep. Keep it as high as possible. If you do wake up at night, go into another room, listen to relaxing music, read, or do relaxation exercises, but do not watch TV nor surf the net. Try herbal teas, water, bananas, dried fruits, or cereal bars, but not caffeinated or alcoholic drinks.

Anxiety, physical illness, depression, snoring could be the reasons for insomnia which is the biggest cause of sleep problems. Keep a sleep diary about time it takes for you to fall asleep, how often you wake up during sleep, wake-up time in the morning, then find out the pattern emerging. To increase the sleeping time, start going to bed 15 minutes earlier each night until the desired time is reached. Stress, hormonal changes, alcohol tend to cause sleeplessness. Drugs can fix such problems. Underactive thyroid or anaemia can also make you tired. To reduce stress, make a list of your priorities. Do not juggle with many tasks because it tends to lower your energy. Try hand reflexology to relieve your stress. Sleep deprivation is related to the poor performance of driving and memory. If you are on the wheel feeling tired and sleepy, try caffeine drinks, pull over to rest, play music, eat snacks, or stay alert with essential oils. Stress, going to bed late, illness, fatty and spicy food are thought to increase the chances of nightmares. Get into the habit of interpreting your dreams. Record every dream and try to work out what it means. Learn how to control and interpret your dream. It may improve your sleep.

Give positive reinforcement to correct the children who are bedwetting. 15 to 20 minutes of power nap (no more than 30 minutes), or just resting can restore alertness. You may take the sleeping pills, but they are addictive and do not treat the cause of the problem. Good sleepers cultivate strong mental associations of relaxations with their bedtime. Acupuncture increases melatonin, your key sleep hormone, serotonin and endorphin which enhance mood. Stretch your body when you wake up. Detailed routines are provided in this book. You need to do at least three hours of exercise per week to make a difference in your sleep. Orgasm makes your body release a lot of oxytocin, a sleep inducing hormone, and endorphin which enhances mood. Flirt with your partner, eat bananas in bed, perform kegel exercises. Get a water or foam mattresses and keep your bedroom as a sleep sanctuary. Keep the bedroom temperature slightly cool (60-65F, 16-18C).

3. Food and Supplement for Sleep

Some insomnia could be improved by right regiment and supplement

Take meals high in carbohydrates and low in protein for good night’s sleep. Avoid food containing the amino acid tyrosine found in bacon, cured meat, chocolate which stimulate the brain. Go for food containing the amino acid tryptophan found in cottage cheese, milk, chicken, rice, or porridge which make serotonin and sleep-inducing melatonin and make your blood sugar level high. Eat them with carbohydrates for full snoozy effect. Drink herbal teas such as chamomile, lavender, or lemon balm for relieving stress-related insomnia. Try aromatherapy with geranium, lavender, chamomile which reduce anxiety and depression.

Overweight, breathing with your mouth instead of your nose, sleeping on your back could cause your snoring. When you stop breathing (symptom of apnea) due to short jaw, swollen nasal passages from allergies or a tongue that is too far back, oxygen level in the blood drops and the carbon dioxide level goes up forcing the heart to work harder limiting circulation in the brain. Try aromatherapy with olbas, eucalyptus, or peppermint oil. Dentists can fit you an oral appliance, or perform a surgery to widen your airway.

Narcolepsy is a sleep disorder which makes you fall asleep at inappropriate times and places. Take drugs like Modafinil or take two or three short naps during the day. RLS (restless legs syndrome) is a burning, tickling, or aching feeling in your legs when you’re relaxing. It could come from deficiency in iron, vitamin B12, or folic acid, so taking them will sort it out. Reduce the consumption of coffee, alcohol, and cigarettes.

Overcoming insomnia by de-stressing

We can overcome some insomina by overcoming stress

“If you are a practising therapist, you will know that one of the most common presenting symptoms of stress is insomnia. It may, however, surprise you to know exactly how common it is: an estimated one third of the population will suffer from insomnia at some stage in their lives. This is not to say that all these people will be suffering from stress – although I would point out that a recent survey indicated that a horrendous one in five people suffer from stress generated by their work or workplace – but the fact remains that insomnia is a massive problem, and that a high proportion of these incidences may be caused by stress inducing situations.” (www.health-concern.com)

We hear so many people are complaining that they messed up their sleep last night. But it is also true that not many people know well how to handle the problem. As this book explains, stress hormones such as adrenaline and cortisol will be released during stress and tend to deplete the sleep hormones like serotonin and melatonin causing sleeplessness. So, we must deal with stress to have sound sleep. Stress will hurt people’s health in many ways and likewise it will decrease the quality of sleep and thus lead to bad health.

This book not only explains why stress causes sleeplessness but also leads you to the methods to help you have better sleep. You try not to do too many tasks all at once, make a list of priority and cross out unnecessary schedules, have a handle on bullies, keep a stress diary, be more organized and preparatory for your work and so on. What is worst is not to do anything and expect everything will get better. This book tells you that you need to find out the causes of stress and get a handle on it to have better sleep all the way.