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Powerful Sleep - Secrets of the Inner Sleep Clock
by Kacper M. Postawski, PowerfulSleep.com
Copyright © 2004 PowerfulSleep.com All Rights Reserved
1
Powerful Sleep - Secrets of the Inner Sleep Clock
by Kacper M. Postawski, PowerfulSleep.com
Copyright © 2004 PowerfulSleep.com All Rights Reserved
2
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
Powerful Sleep - Secrets of the Inner Sleep Clock
by Kacper M. Postawski, PowerfulSleep.com
Copyright © 2004 PowerfulSleep.com All Rights Reserved
3
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