Science of Sleep Bibliography
Book recommendations
Dement, W. (2000). The Promise of Sleep: A Pioneer in Sleep Medicine Explores the Vital Connection Between Health, Happiness and a Good Night's Sleep. Dell.
Espie, C. (2006). Overcoming Insomnia and Sleep Problems: A Self-Help Guide Using Cognitive Behavioural Techniques. UK: Robinson Publishing.
Espie, C. (2017). An Introduction to Coping with Insomnia and Sleep Problems. 2nd ed. UK: Robinson Publishing.
Foster, R. & Kreitzman, L. (2017). Circadian rhythms: A Very Short Introduction.UK: Oxford University Press.
Foster, R. and Kreitzman, L. (2004). Rhythms of life: The Biological Clocks That Control the Daily Lives of Every Living Thing. UK: Profile Books.
Geddes, L. (2019). Chasing the sun: The New Science of Sunlight and how it shapes our bodies and minds. Wellcome collection.
Leschziner, G. (2019). The Nocturnal Brain: Nightmares, Neuroscience and the Secret World of Sleep. UK: Simon and Schuster.
Lockley, S and Foster, R. (2021). Sleep: A Very Short Introduction. Oxford University press.
Mindell. J. (2009) Sleeping Through the Night, Revised Edition: How Infants, Toddlers, and Their Parents Can Get a Good Night's Sleep. William Morrow Paperbacks.
Mindell. J. (2007) Sleep Deprived No More: From Pregnancy to Early Motherhood-Helping You and Your Baby Sleep Through the Night
Morley, C. (2018). Lucid Dreaming Made Easy: A Beginner's Guide to Waking Up in Your Dreams. UK: Hay House.
Nestor, J. (2020). Breath: The New Science of a Lost Art. Penguin Life.
Panda, S. (2018). The circadian code: Lose weight, supercharge your energy and sleep well every night. UK: Vermilion.
Perlis, M., Aloia, M., Kuhn. B. (2010) Behavioral Treatments for Sleep Disorders: A Comprehensive Primer of Behavioral Sleep Medicine Interventions (Practical Resources for the Mental Health Professional) Academic Press.
Stanley, N. (2018). How to sleep well: The Science of Sleeping Smarter, Living Better and Being Productive.UK: Capstone Pub.
Walker, M. (2018). Why we sleep: The New Science of Sleep and Dreams. Penguin.
Podcasts
Sleep Junkies https://sleepjunkies.com/Sleep Junkies Podcast Sleep Junkies. Sleep Junkies spans the whole conversation about sleep. Interviews with sleep experts, thought-leaders and advocates talking about sleep-centric topics to do with health, science, culture, technology and the sleep industry.
Huberman Lab Podcast https://hubermanlab.libsyn.com/
The Huberman Lab Podcast discusses Neuroscience: how our brain and its connections with the organs of our body controls our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration and neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels, and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and for various units of U.S. and Canadian Special Operations.
SLEEP BASICS
12 THE SIMPLE TRUTH ABOUT SLEEP
Sejnowski TJ, Destexhe A. Why do we sleep? Brain Res. 2000 Dec 15;886 (1-2):208-223. PMID: 11119697. [online] Available at: https://pubmed.ncbi.nlm.nih.gov/11119697/
14 WHAT IS SLEEP AND WHY DO WE NEED IT
16. The history of the science of sleep
Rosenburg, C. (2019). A Look Back at the History of Sleep Research. Sleep Health Solutions. [online]. Available at: https://www.sleephealthsolutionsohio.com/blog/history-of-sleep-research .
Schwartz, M.D and Kilduff, T.S. (2015). The Neurobiology of Sleep and Wakefulness. The Psychiatric clinics of North America. [online] Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4660253/.
Schulz, H and Salzarulo, P. (2016). The development of sleep medicine: a historical sketch. J Clin Sleep Med. [online].12 (7).pp.1041–1052. Available at: https://jcsm.aasm.org/doi/10.5664/jcsm.5946 .
Sharma, M. and Andrade, C. (2021). Behavioural interventions for insomnia: Theory and practice. Indian Journal of Psychiatry. [online]. 54 (4). pp.359–366. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3554970/.
Shepard, J. et al., (2005). History of the development of sleep medicine in the United States. Journal of clinical sleep medicine: official publication of the American Academy of Sleep Medicine. [online]. 1 (1), pp. 61–82. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2413168/.
18. The quantity of sleep we need
National Sleep Foundation. (2015). National Sleep Foundation Recommends New Sleep Times. [online]. Available at: https://www.sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times.
THE MECHANICS OF GOOD SLEEP
22. The body’s circadian rhythm
Foster, R. and Kreitzman, L. (2017). Circadian rhythms: A Very Short Introduction.UK: Oxford University Press.UK.
Pelayo, R. & Dement, W.C. (2017). History of Sleep Physiology and Medicine: Principles and Practice of Sleep Medicine. 6th ed. Netherland: Elsevier.
Merbitz, Z, T & Wolf, E. (2015). How is the inner circadian clock controlled by interactive clock proteins? FEBS Letters. [online].589 (14), pp.1516-1529. Available at: http://www.sciencedirect.com/science/article/pii/S0014579315004007.
Yanling et al., (2019) .New Insights into the Circadian Rhythm and Its Related Diseases: Frontiers in Physiology. [online].10.pp.682. Available at: https://www.frontiersin.org/articles/10.3389/fphys.2019.00682/full.
Manoogian, E. (2018). Pay attention to your body’s master clock. TEDxSanDiegoSalon. [online] Available at: https://www.youtube.com/watch?v=SrBYSinpEtU.
Takahashi, J. (2013). The clock in our genes and every cell of your body. TEDxSMU 2013. [online]. Available at: https://www.youtube.com/watch?v=ocqn3wYTCRM
24. The sleep/wake cycle
Scammell, T.E. Overview of sleep: the neurologic processes of the sleep-wake cycle. J Clin Psychiatry. 2015 May;76 (5):e13. [online]. Available at: https://pubmed.ncbi.nlm.nih.gov/26035194/
26. Hormones and sleep
Abbott, J. (2015). Here’s How Our Hormones Help Get Us to Sleep: Science Alert. [online]. Available at: https://www.sciencealert.com/chemical-messengers-how-hormones-help-us-sleep .
The Society for Endocrinology: Hormones. (2015). Here’s How Our Hormones Help Get Us to Sleep. Science Alert. [online]. Available at: https://www.yourhormones.info/hormones.
28. The stages of sleep
Colten, H.R and Altevogt, B. M. (2006). Institute of Medicine (US) Committee on Sleep Medicine and Research. Sleep Disorders and Sleep Deprivation: Sleep Physiology. [online]. Available at: https://www.ncbi.nlm.nih.gov/books/NBK19956/.
30. Dreaming
Blagrove, M and Pace-Schott, E, F. (2010). Trait and Neurobiological Correlates of Individual Differences in Dream Recall and Dream Content. International Review of Neurobiology. [online].92.pp.155–80. Available at: https://pubmed.ncbi.nlm.nih.gov/20870067/.
Herlin et al. (2015). Evidence that non‐dreamers do dream: a REM sleep behaviour disorder model. Journal of Sleep Research. [online].24, (6), pp. 602–9. Available at https://pubmed.ncbi.nlm.nih.gov/26307463/.
Nielsen, T. (2012). Variations in Dream Recall Frequency and Dream Theme Diversity by Age and Sex. Frontiers in Neurology. [online]. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3389337/.
32. Good sleep bad sleep
Conte F, Cerasuolo M, Fusco G, Giganti F, Inserra I, Malloggi S, Di Iorio I, Ficca G. (2020) Sleep continuity, stability and organization in good and bad sleepers. J Health Psychol. Feb 7:1359105320903098. [online]. Available at: https://pubmed.ncbi.nlm.nih.gov/32031019/
34. Forming good sleep habits
Irish et al., (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep medicine reviews. [online].22.pp.23–36. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4400203/ .
36 Keeping a sleep diary
Carney et al,. (2012). The consensus sleep diary: standardising prospective sleep self-monitoring. [online]. 35 (2), pp.287–302. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3250369/.
National Sleep Foundation. NSF Official Sleep Diary. [online]. Available at: https://www.sleepfoundation.org/sites/default/files/inline-files/SleepDiaryv6.pdf .
KNOW YOUR OWN SLEEP
40. LIFE STAGES
Li J, Vitiello MV, Gooneratne NS. (2018) Sleep in Normal Aging. Sleep Med Clin. Mar;13 (1):1-11. doi: 10.1016/j.jsmc.2017.09.001. Epub 2017 Nov 21. PMID: 29412976; PMCID: PMC5841578. [online] Available at: https://pubmed.ncbi.nlm.nih.gov/29412976/
42. Should I sleep train my baby?
Bathory, E and Tomopoulos, S. (2017). Sleep Regulation, Physiology and Development: Sleep Duration and Patterns, and Sleep Hygiene in Infants, Toddlers, and Preschool-Age Children. Current Problems in Paediatric and Adolescent Health Care. [online]. 47 (2), pp.29-42. Available at: https://pubmed.ncbi.nlm.nih.gov/28117135/.
Esposito et al. (2013). Infant calming responses during maternal carrying in humans and mice. Current Biology. [online]. Available at: https://pubmed.ncbi.nlm.nih.gov/23602481/.
Galland, B. Taylor B. Elder,D and Herbison, P. (2012). Normal sleep patterns in infants and children: A systematic review of observational studies.Sleep Medicine. [online]. 16. pp.213-222. Available at: https://pubmed.ncbi.nlm.nih.gov/21784676/ .
Hiscock et al,. (2007). Improving infant sleep and maternal mental health: a cluster randomised trial. Archives of disease in childhood. [online].92 (11).pp.952–958. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2083609/.
Mindell, J. A. (1999). Empirically supported treatments in paediatric psychology: Bedtime refusal and night waking in young children. Journal of Paediatric Psychology. [online] 24 (6), pp.465-481. Available at: https://pubmed.ncbi.nlm.nih.gov/10608096/ .
44. How can I soothe an overtired baby to sleep?
Bathory, E and Tomopoulos,S. (2017). Sleep Regulation, Physiology and Development, Sleep Duration and Patterns, and Sleep Hygiene in Infants, Toddlers, and Preschool-Age Children. Current Problems in Paediatric and Adolescent Health Care. [online]. 47 (2), pp29-42. Available at: https://pubmed.ncbi.nlm.nih.gov/28117135/.
Esposito et al,. (2013). Infant calming responses during maternal carrying in humans and mice. Current Biology. [online]. 23 (9).pp.739-745. Available at: http://www.sciencedirect.com/science/article/pii/ S0960982213003436.
Perrault et al,. (2019). Whole-Night Continuous Rocking Entrains Spontaneous Neural Oscillations with Benefits for Sleep and Memory. Current Biology. [online].29 (3). PP 402-411. Available at: https://pubmed.ncbi.nlm.nih.gov/30686735/.
45. How do I help a toddler sleep through the night?
Bathory, E and Tomopoulos, S. (2017). Sleep Regulation, Physiology and Development, Sleep Duration and Patterns, and Sleep Hygiene in Infants, Toddlers, and Preschool-Age Children. Current Problems in Paediatric and Adolescent Health Care. [online]. 47 (2), pp29-42. Available at: https://pubmed.ncbi.nlm.nih.gov/28117135/.
Esposito et al., (2013). Infant calming responses during maternal carrying in humans and mice. Current Biology. [online]. 23 (9).pp.739-745. Available at: http://www.sciencedirect.com/science/article/pii/ S0960982213003436.
Perrault et al,. (2019). Whole-Night Continuous Rocking Entrains Spontaneous Neural Oscillations with Benefits for Sleep and Memory. Current Biology. [online].29 (3). PP 402-411. Available at: https://pubmed.ncbi.nlm.nih.gov/30686735/.
46. Can lack of sleep affect growth?
Brandenberger et al., (2000). Effect of Sleep Deprivation on Overall 24 H Growth-hormone Secretion. The Lancet. [online].356. pp. 1408 -9239. Available at: https://pubmed.ncbi.nlm.nih.gov/11052586/.
Dos Santos, C., Halala, E and Lahorgue Nunes, M. (2019). Sleep and weight-height development. Journal de Pediatria. [online]. 95 (1). pp2-9. Available at: https://www.sciencedirect.com/science/article/pii/S0021755718310192.
Leproult, R.& Van Cauter, E. (2010). Role of sleep and sleep loss in hormonal release and metabolism. Endocrine development. [online] 17.pp 11–21. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3065172/.
47. Will my child grow out of night terrors?
Carskadon, M., Alpert Medical School of Brown University. ”Chronotherapy” by Michael Terman and Ian McMahan, and others.
Ellington E. (2018). It’s Not a Nightmare: Understanding Sleep Terrors. J Psychosoc Nurse Mental HealthServ. [online].56 (8).pp11-14. Available at: https://pubmed.ncbi.nlm.nih.gov/30071122/.
Petit et al (2015). Childhood Sleepwalking and Sleep Terrors: A Longitudinal Study of Prevalence and Familial Aggregation. Jama Pediatrics.169 (7). pp. 653-658. [online]. Available at:https://jamanetwork.com/journals/jamapediatrics/fullarticle/2281574.
48. Does the school day fit in with my teenager’s sleep needs?
BBC Science Teenagers. (2021). Sleeping pattern. [online]. Available at: http://www.bbc.co.uk/science/humanbody/mind/articles/emotions/teenagers/sleep.shtml.
Maume, D.J. (2013). Social Ties and Adolescent Sleep Disruption. Journal of Health and Social Behaviour. [online].54 (4). Available at: https://pubmed.ncbi.nlm.nih.gov/24311758/.
Sadeh, A., Raviv, A and Gruber, R. (2000). Sleep patterns and sleep disruptions in school-age children. Developmental Psychology. [online]. 36 (3). pp. 291-301. Available at: https://pubmed.ncbi.nlm.nih.gov/10830974/.
50. How much does screen time affect my teenager’s sleep?
Hagenauer et al (2009). Adolescent changes in the homeostatic and circadian regulation of sleep. Developmental Neuroscience. [online].
31 (4). pp. 276–284. Available at:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2820578/.
Przybylski, A.K. “Digital Screen Time and Pediatric Sleep: Evidence from a Preregistered Cohort Study”. The Journal of Pediatrics, 2018; DOI: 10.1016/j.jpeds.2018.09.054
52.Why does my teen randomly seem to doze off in the daytime?
Division of Sleep Medicine at Harvard Medical School. (2018). The Science of Narcolepsy. [online]. Available at:http://healthysleep.med.harvard.edu/narcolepsy/what-is-narcolepsy/science-of-narcolepsy.
Feldman, N.T. (2003). Narcolepsy. Southern Medical Journal. [online]. 96 (3). pp. 277-82. Available at: https://sma.org/southern-medical-journal/article/narcolepsy/.
Narcolepsy Network. (2013). Narcolepsy Fast Facts. [online]. Available at: https://narcolepsynetwork.org/about-narcolepsy/narcolepsy-fast-facts .
Narcolepsy UK. (2021).Who does narcolepsy affect? Available at: https://www.narcolepsy.org.uk/resources/who-does-narcolepsy-affect.
53.How can I help my teen sleep better at exam time?
Huang et al., (2016). Sleep Restriction Impairs Vocabulary Learning when Adolescents Cram for Exams: The Need for Sleep Study. Sleep. [online].39 (9), pp. 1681–1690. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4989257/.
54.Does sleep affect our ability to learn?
Rolls et al,. (2011). Optogenetic disruption of sleep continuity impairs memory consolidation. Proceedings of the National Academy of Sciences. National Academy of Sciences. [online].108 (32).pp.3305–13310. Available at: https://www.pnas.org/content/108/32/13305 .
Stickgold, R. (2009). How do I remember? Let me count the ways. Sleep Medicine Reviews. [online].13 (5). pp. 305–308. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2739268/.
Rångtell et al,. (2017). Learning performance is linked to procedural memory consolidation across both sleep and wakefulness. Scientific reports. Nature Research. [online]. 7 (1). pp.10234 Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579258/.
Rasch, B. & Born, J. (2013). About sleep’s role in memory. Physiological reviews. [online].93 (2),pp.681–766. Available : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3768102/.
56. How will being pregnant affect my sleep?
Doan et al,. (2014). Night time breastfeeding behaviour is associated with more nocturnal sleep among first-time mothers at one month postpartum. Journal of clinical sleep medicine: JCSM : official publication of the American Academy of Sleep Medicine.10 (3).pp.313–319. Available online: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3927438/
Longo, L. D and Yellon, S. M. (1988). Biological timekeeping During Pregnancy and the Role of Circadian Rhythms in Parturition. The Endocrine Control of the Fetus.Springer. [online]. Available at: https://link.springer.com/chapter/10.1007/978-3-642-72975-1_15.
Rezaei et al,. (2014). The impact of sleep healthy behaviour education on the quality of life in the pregnant women with sleep disorder: A randomised control trial in the year 2012. Iranian journal of nursing and midwifery research. [online] 19 (5).pp. 508–516. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4223969/
Uvnäs-Moberg et al,. (2019). Maternal plasma levels of oxytocin during physiological childbirth – a systematic review with implications for uterine contractions and central actions of oxytocin. BMC Pregnancy Childbirth. [online].19 (1). Available at: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0235806.
58. I’m a new parent. Will lack of sleep wreck my health?
Doan et al,. (2014). Night time breastfeeding behaviour is associated with more nocturnal sleep among first-time mothers at one month postpartum. Journal of clinical sleep medicine JCSM: American Academy of Sleep Medicine. [online]. 10 (3), 313–319. Available online: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3927438/.
60. The menopause is causing havoc with my sleep: what can I do?
Baker et al,. (2018). Sleep and Sleep Disorders in the Menopausal Transition. Sleep medicine clinics. [online]. 13 (3). pp. 443–456. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6092036/ .
Dorsey A, de Lecea L, Jennings KJ. Neurobiological and Hormonal Mechanisms Regulating Women's Sleep. Front Neurosci. [online]. Available at: https://pubmed.ncbi.nlm.nih.gov/33519372/.
Nowakowski, S., Meliska, C.J., Fernando Martinez, L. Parry, B. L. (2009). Sleep and menopause. Current Neurological Neuroscience. [online].9. pp.165–172. Available at: https://rdcu.be/b5B5w.
Vahratian, A. (2017). Sleep Duration and Quality Among Women Aged 40–59. Menopausal Status. NCHS. [online]. Available at: https://www.cdc.gov/nchs/products/databriefs/db286.htm.
62. Why is it the older I get, the worse I sleep?
Scullin, M. K and Bliwise, D. L. (2015). Sleep, cognition, and normal ageing: integrating a half-century of multidisciplinary research.
Perspectives on psychological science. Journal of the Association for Psychological Science. [online].10 (1). pp. 97–137. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4302758/.
MIND AND BODY
66. Why do we yawn
Schiller, F. (2002). Yawning?. Journal of the History of the Neurosciences. [online]. 11 (4). pp. 392-401. Available at: https://www.tandfonline.com/doi/abs/10.1076/jhin.11.4.392.8540.
Rundle, B. K., Vaughn, V. R and Stanford, M. S. (2015). Contagious yawning and psychopathy. Personality and Individual Differences. [online] 86.pp.33-37. Available at: https://www.researchgate.net/profile/Matthew_Stanford/publication/277815089_Contagious_yawning_and_psychopathy/links/5a4e357f458515a6bc70f5a2/Contagious-yawning-and-psychopathy.pdf.
Provine,R. (2005). Yawning: The yawn is primal, unstoppable and contagious, revealing the evolutionary and neural basis of empathy and unconscious behaviour.American Scientist. [online]. 93 (6), pp.532-539. Available at: http://www.jstor.org/stable/27858677.
67. Why do we close our eyes to sleep?
Latkany, R. L., Lock, B. and Speaker, M. (2006). Nocturnal lagophthalmos: an overview and classification. Ocul Surf. [online].4 (1), pp. 44-53. Available at:https://pubmed.ncbi.nlm.nih.gov/16671223/.
Walker et al,. (2020). Circadian rhythm disruption and mental health. Transl Psychiatry. [online].10, pp., 28. Available at: https://www.nature.com/articles/s41398-020-0694-0#citeas .
68. Why do I grind my teeth when I sleep?
What is the strongest muscle in the human body?. (2021). Library of Congress Everyday Mysteries. [Online]. Available at: https://www.loc.gov/everyday-mysteries/item/what-is-the-strongest-muscle-in-the-human-body/.
Bruxism. (2021). Overview about Bruxism [Online]. Available at: http://www.bruxism.org.uk .
70. Why does my body stay asleep and immobile after my mind has woken up?
Sharpless, B. (2016). A clinician’s guide to recurrent isolated sleep paralysis. Neuropsychiatric Disease and Treatment. [online].12, pp.1761-1767. Available at: https://www.dovepress.com/a-clinicianrsquos-guide-to-recurrent-isolated-sleep-paralysis-peer-reviewed-fulltext-article-NDT.
72. What causes the feeling of falling when I’m going to sleep?
Chiaro et al,. (2016). Hypnic jerks are an underestimated sleep motor phenomenon in patients with Parkinsonism. A video-polysomnographic and neurophysiological study. Sleep Med. [online].26 pp.37-44. Available at:https://pubmed.ncbi.nlm.nih.gov/28007358/.
74. Why do I snore?
American sleep apnea association . (2021). What is sleep apena. [Online]. Available at: https://www.sleepapnea.org/learn/sleep-apnea/ .
Spicuzza, L., Caruso, D and Di Maria,G. (2015). Obstructive sleep apnoea syndrome and its management.Therapeutic advances in chronic disease. [online].6 (5), pp. 273–285. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4549693/.
75. Why does my partner seem to gasp for air in his sleep?
American sleep apnea association . (2021). what is sleep apena. [Online]. Available at: https://www.sleepapnea.org/learn/sleep-apnea/ .
Spicuzza, L., Caruso, D and Di Maria,G. (2015). Obstructive sleep apnoea syndrome and its management.Therapeutic advances in chronic disease. [online].6 (5), pp. 273–285. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4549693/.
76. Why does my temperature fluctuate when I sleep?
Harding et al,. (2019). The Temperature Dependence of Sleep, Frontiers in Neuroscience. [online]. Available at: https://www.frontiersin.org/articles/10.3389/fnins.2019.00336/full.
Okamoto-Mizuno. K., Mizuno, K. (2012). Effects of thermal environment on sleep and circadian rhythm. Journal of Physiological Anthropology. [online]. 31 (1), pp14. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3427038/.
Prince,R. (2021). The Ideal Temperature for Sleep. [Online]. Available at: https://www.sleep.org/articles/temperature-for-sleep/.
78. Why am I more nocturnal than others I know?
Wittmann et al,. (2006). Social Jetlag: Misalignment of Biological and Social Time, Chronobiology International 23 (1-2), pp. 497-509 [online]. Available at: https://www.tandfonline.com/action/showCitFormats?doi=10.1080%2F07420520500545979.
80. Can yoga help with sleep?
Parker, S. (2019). Training attention for conscious non-REM sleep: The yogic practice of yoga-nidrā and its implications for neuroscience research. Progress in Brain Research. [online].244, pp.255–272. Available at: https://pubmed.ncbi.nlm.nih.gov/30732840/.
82. When should I exercise for optimum sleep
Himashree G, Banerjee PK, Selvamurthy W. (2002) Sleep and performance – recent trends. Indian J Physiol Pharmacol. Jan;46 (1):6-24. [online]. Available at: https://pubmed.ncbi.nlm.nih.gov/12024958/
84. Can a lack of sleep affect my immune system?
Dimitrov, S et al,. (2019). Gαs-coupled receptor signalling and sleep regulate integrin activation of human antigen-specific T cells. J Exp Med. [online]. 216 (3), pp.517-526. Available at: https://pubmed.ncbi.nlm.nih.gov/30755455/
85. is my thyroid to blame for my poor sleep?
Kim W, Lee J, Ha J, Jo K, Lim DJ, Lee JM, Chang SA, Kang MI, Kim MH. Association between Sleep Duration and Subclinical Thyroid Dysfunction Based on Nationally Representative Data. J Clin Med. 2019 Nov 18;8 (11):2010. [online]. Available at: https://pubmed.ncbi.nlm.nih.gov/31752113/
86. Will lack of sleep affect my weight?
Caloric data: Al Khatib HK, Harding SV, Darzi J, Pot GK. The effects of partial sleep deprivation on energy balance: a systematic review and meta-analysis. European Journal of Clinical Nutrition, 2016. DOI: 10.1038/ejcn.2016.201 King’s College, London.
Bayon et al,. (2014). Sleep debt and obesity. Ann Med. [online].46 (5), pp. 264-72. Available at: https://pubmed.ncbi.nlm.nih.gov/25012962/.
Sayón-Orea el al,. (2013). Association between sleeping hours and siesta and the risk of obesity: the sun Mediterranean cohort. Obesity Facts. [online]. 6 (4) pp.337-47. Available at:https://pubmed.ncbi.nlm.nih.gov/23970143/.
Zhu et al,. (2019). Effects of sleep restriction on metabolism related parameters in healthy adults: A comprehensive review and meta-analysis of randomized controlled trials. Sleep Med Rev. [online]. 45,pp.18-30. Available at: https://pubmed.ncbi.nlm.nih.gov/30870662/.
88. Will an orgasm help me to sleep better?
Lastella et al,. (2019). Sex and Sleep: Perceptions of Sex as a Sleep Promoting Behaviour in the General Adult Population. Frontiers in Public Health. [online].7,pp.33. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6409294/.
90. Why does my period wreak havoc with my sleep?
Cho, J. W and Duffy, J. F. (2019). Sleep, Sleep Disorders, and Sexual Dysfunction. The world journal of men's health. [online]. 37 (3), pp 261–275. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6704301.
Baker, F. C. and Lee, K. A. (2018). Menstrual Cycle Effects on Sleep. Sleep Med Clin. [online]. 13 (3),pp. 283-294. Available at: https://pubmed.ncbi.nlm.nih.gov/30098748/.
Begum, M., Das, S and Sharma, H. K. (2016). Menstrual disorders: causes and natural remedies. Journal of Pharmaceutical, Chemical and Biological Sciences. [online]. Available at: https://poliklinika-harni.hr/images/uploads/125/natural_remedies-dismenorjea.pdf.
The Endocrine Society. (2010). In healthy young women, sleep quality varies throughout the menstrual cycle. Science Daily. [online]. Available at: www.sciencedaily.com/releases/2019/03/190323145156.htm.
91. Will a lack of sleep affect my libido and fertility?
Leproult, R. and Van Cauter, E. (2011). Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men. Jama. [online]. 305 (21), pp.2173–2174. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/.
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92. How can I manage my chronic pain to sleep better?
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94. Why do I move around so much while I’m asleep?
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95. Why are my legs painful and restless at night?
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96. What’s the best position for me to sleep in?
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98. Is beauty sleep real?
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100. Can sleeping pills cure my sleep problem?
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101. Can melatonin supplements help me sleep?
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102. How does my mood affect sleep?
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104. Why does the thought of going to bed make me anxious?
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106. Can probiotics help with sleep?
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108. Why am I not sleepy at bedtime, even though I’m exhausted?
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109. What is ASMR, and will it help me sleep?
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110. Why do I fall asleep on the sofa, but then as soon as I go to bed, I’m wide awake?
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112. Why do my problems seem amplified at night?
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114. What should I do if I can’t get back to sleep?
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116. Why can’t I remember my dreams?
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120. Can I learn to lucid dream?
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122. Why do I get my most creative ideas while sleeping or dozing off?
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124. How do I stop my mind racing so I can sleep?
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126. Does counting sheep really work?
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134. How can hypnotherapy help with sleep?
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158. Do CBD products help with sleep?
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159. How does smoking affect my sleep?
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160. Is a bath before bed helpful for relaxation and sleep?
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161. Do essential oils help with sleep
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162. Will late-evening eating affect my sleep?
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166. How can I manage my sleep across time zones?
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YOUR SLEEP ENVIRONMENT
170. How do I make my bedroom a sleep sanctuary?
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172. Why do I need more sleep in the winter?
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174. Can the full moon affect my sleep?
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175.Does blue light affect sleep?
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177. Can weighted blankets help with sleep?
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178. Does the position of my bed affect how well I sleep?
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180. Should I sleep with the window open or closed?
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181. What’s the ideal temperature for my bedroom?
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182. What should I wear in bed?
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183. Should I let my pet sleep on my bed
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186. Do sleep trackers work?
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187.Will reading before bed harm my sleep?
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188. Why does the slightest noise wake me up but not my partner?
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190 What’s the best alarm?
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192. Should my partner and I go to bed at the same time?
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WHEN SLEEP GOES WRONG
196. Can chronic sleep deprivation harm my overall health.
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200 Does lack of sleep impair judgement?
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202. What’s the minimum amount of sleep I need to function well?
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204. What are micro sleeps?
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205.How dangerous is driving when I’m tired?
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