WP 50 Health & Fitness

 

"You may have a sleep problem and not even know it," says Dr. Michael Breus, Ph.D, clinical psychologist and author of Good Night: The Sleep Doctor's 4 Week Program to Better Sleep and Better Health.

He does have good news however: the heavy sleep debt that most of us have racked up through years of high-stress, stimulant-filled living can be recouped. In a review written by Publishers Weekly, Breus attests that by calculating the amount of sleep needed and eliminating habits that conflict with a healthy sleep regiment and disrupt natural circadian rhythms, most people can achieve full, deep and restful sleep without pharmaceuticals; resist major diseases; lose weight; think more clearly; look younger; and improve relationships and sex life.

Even those who travel frequently or work on revolving shifts, Breus says, can implement simple strategies to get quality sleep. He offers a 28-night program in his book, Good Night, in which readers go through "sleep boot camp," including a sleep diary, bedroom makeover, diet overhaul, exercise and relaxation techniques. By taking quizzes and examining lifestyles, readers will pinpoint obvious (anxiety, caffeine) and not-so-obvious (medications, hormones, confused body clocks) causes for insomnia and exhaustion. He discusses the pros and cons of taking medication, as well as the dangers of taking melatonin. Breus's enthusiasm for his subject is as attractive as his promises-and may make readers eager to do some hard work tackling stubborn habits that stand in the way of a good night's sleep.

One of the concepts covered in the book is called "power down hour," where you spend a full, committed hour to unwinding before bed. Though it sounds unrealistic in the modern world where people are in a time crunch and can't take more than 15 minutes for dinner, the beneficial thing is that 1/2 of the wind-down hour is meant to be devoted to doing what the author calls "mindless chores," - folding laundry, making kids brown bag lunch, etc. Attuning your schedule to do things that keep you awake is one of the keys to keep you asleep.

His Web site also covers many sleep related topics such as Sleep Apnea, Restless Legs Syndrome, and how to cope with couples who have different sleep needs.

Visit Dr. Breus' Web site www.yoursleepcoach.com and blog www.theinsomniablog.com