Powerful Sleep Secrets Of The Inner Sleep Clock.pdf

Powerful Sleep – Secrets of the Inner Sleep Clock

by Kacper M. Postawski, PowerfulSleep.com

Powerful Sleep – Secrets of the Inner Sleep Clock

by Kacper M. Postawski, PowerfulSleep.com

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

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

Sleep Restriction ______________________________________________________________ 43

Poor Bed Associations _________________________________________________________ 43

Taking a Warm Bath or Shower _________________________________________________ 44

Room Temperature ___________________________________________________________ 45

How Light Creates Insomnia____________________________________________________ 45

Sleeping Pills - The Death Rattle to the Sleep System ________________________________ 45

Insomnia is a “Symptom,” not a Problem _________________________________________ 47

Section Summary _____________________________________________________________ 47

Chapter 5: Your Personal Powerful Sleep Plan __________________________________ 49

Tying it All Together to Increase Sleep Quality and Reduce Sleep ___________________ 49

Your Personal Sleep Evaluation _________________________________________________ 50

Your Basic Bio-Rhythm Evaluation ______________________________________________ 50

Your Sunlight Intensity Exposure Evaluation ______________________________________ 51

Understanding Light Exposure __________________________________________________ 53

Are You Currently Strengthening Your Sleep System or Are You Weakening it? ________ 53

Powerful Sleep – Secrets of the Inner Sleep Clock

by Kacper M. Postawski, PowerfulSleep.com

Reducing Your Sleep __________________________________________________________ 57

A Little More About Body Temperature __________________________________________ 57

How Much Sleep Should I Aim at Getting? ________________________________________ 58

How to Reduce Your Sleep _____________________________________________________ 59

Your Powerful Sleep Plan ______________________________________________________ 59

Conclusion - How Are You Going to Use This Program?_____________________________ 64

APPENDIX ______________________________________________________________ 66

1: Body Temperature Rhythm Experiment ______________________________________ 66

2: Relaxation Methods ______________________________________________________ 68

Powerful Sleep – Secrets of the Inner Sleep Clock

by Kacper M. Postawski, PowerfulSleep.com

Disclaimer:

The book “Powerful Sleep” is copyrighted by Kacper M. Postawski

and PowerfulSleep.com. No part of this book may be reproduced, stored

in a retrieval system, or transmitted by any other means: electronic,

mechanical, photocopying, recording, or otherwise, without prior

written permission of the copyright holders

The statements found within the pages of this book have not been

evaluated by the Food and Drug Administration. This publication

is designed to provide accurate and authoritative information with

regard to the subject matter covered. If a product or treatment

is recommended in these pages, it is not intended to diagnose, treat,

cure, or prevent any disease. The information contained herein is

meant to be used to educate the reader and is in no way intended

to provide individual medical advice. The publisher and the

contributors are not engaged in rendering medical advice.

All information contained in this book is received from sources

believed to be accurate, but no guarantee, express or implied, can

be made. Readers are encouraged to verify for themselves, and to

their own satisfaction, the accuracy of all information,

recommendations, conclusions, comments, opinions or anything else

contained within these pages before making any kind of decisions

based upon what they have read herein.

The author of this e-book is not a licensed practitioner of medicine;

therefore, the techniques, ideas, and opinions here are not intended

as a substitute for proper medical advice! The information provided

here is solely for informational purposes only. If medical advice

or other professional assistance is required, the services of a

competent professional should be sought.

The contributors, Kacper M. Postawski and PowerfulSleep.com do not

accept any responsibility for any liabilities resulting from the

sleeping decisions made by purchasers of this book.

This is not a free e-book. You cannot give this book away as a bonus

or bundle it with other products. You do not have resale rights

to this book.

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