Sleep and Grow Healthy (eBook)

Introduction 7
Sleep: the keystone of a healthy life 8
The healthy sleep spiral 10
Part 1: The Wake-Up Call
1. The Problem 19
The stress response 21
Poor sleep as a symptom 28
Poor sleep as a cause 30
2. The Solution 35
What is sleep, anyway? 37
How is your sleep? 45
Part 2: Sleep and Grow Healthy — The Positive Sleep Spiral
3. Thinking Well: Forming a Healthy Sleep Mindset 53
Connect sleep to a bigger purpose 56
Challenge limiting beliefs 58
Visualise it! 64
4. Working Well: Mastering Work-Sleep Balance 69
Set sleep-protecting boundaries 72
Identify your work stressors 77
Take back control 80
Find meaning in your work 83
5. Moving Well: The Sleep-Exercise Connection 87
Make your move 89
The right kind of fit 95
What about pain? 99
6. Eating Well: The Ingredients for a Good Night’s Sleep 105
Why quality is key 106
Minimising sleep saboteurs 110
Lose weight, not sleep 112
7. Loving Well: The Art of Sleeping Together 121
Snoring 124
Incompatible body clocks 132
Maintaining the love 137
Part 3: Strategies for Better Sleep
8. Your Sanctuary 145
A relaxing environment 146
A supportive bed 152
Buying your mattress 157
9. Your Routine 161
Setting your schedule 162
Schedules for shiftworkers 166
Healthy supporting habits 168
10. Your Dream Team 177
The traditional route: getting a sleep study 179
Beyond the sleep study: who does what? 180
Choosing the right match for you 185
Taking charge of your team 191
Conclusion 195
About the Author 199
About the Create a Dream Foundation 201
The beginning of Create a Dream 202
Acknowledgements 205
Notes 209