Additional Resources for Sleep
Everything you want to know about sleep and more
The National Sleep Foundation (of America) has curated a vast number of resources and worksheets that provide information on a range of topics about sleep. They cover the basics of sleep hygiene, different types of sleep disorders and talk about sleep across the ages. Some of the information is pretty basic, but it is a good starting point.
Cognitive Behavioural Therapy for Insomnia (CBT-I)
Treating your sleep problems without drugs
Sleep is fundamental, but falling asleep is a skill. Learning to increase your sleep drive, while also decreasing your arousal takes practise. While sleeping pills might help to sedate you, a drug-induced state of non-wakefulness is not the same as sleep.
If you have trouble sleeping, then learning the art of falling asleep will give you more benefit in the long run than a prescription.
CBT-I provides evidence based strategies to help you improve your sleep. There are a number of online programs that you can try to learn these skills.
Dr Matthew Walker
Sleep is Your Superpower
One of the world's leading researchers on the ever changing landscape of sleep science, Matt Walker is determined to share his knowledge with the world to help everyone to sleep better.
Check out the self proclaimed Sleep Ambassador in this TED talk.
Book: Why We Sleep
Released in 2017 by Dr Matthew Walker, this book gives an incredible overview of the research on sleep and dreaming, including why we need sleep, what happens when we don't get enough sleep and how science is working to help people to get more.
It's a bit heavy on the science, but Jess was in raptures reading this, and it formed the basis of the new treatment program she wrote for work. If you already have some anxiety about sleep, this could be a little scary, but if you love science and research and understanding they why like we do, give it a go.
Podcast: by Peter Attia, M.D.
In a three part interview, Peter Attia interviews Matthew Walker to discuss his emerging research in the dangers of poor sleep, Alzheimer's risk, mental health, memory consolidation and more.
Click on the button to link to The Drive or download on your podcast platform of choice. Look for episodes 47-49.
Found My Fitness
Podcast: by Rhonda Patrick, M.D.
In a different interview with Matthew Walker, Rhonda Patrick talks about sleep for enhanced learning, creativity, immunity and the glymphatic system.
Click on the buttons to either check out the Found My Fitness website or go straight to iTunes for the podcast.
One more reason to get a good night’s sleep
Nerd Alert: Here we have Jeff Iliff talking about the recent discoveries of the brains' cleaning system, called the Glymphatic System. A function that may prevent Alzheimer's Disease, and only operates during Non-REM sleep.
Jess finds it fascinating, Dr Al, not so much.
Changing your brain waves to promote sleep
Have you heard of this? Binaural beats is a particular type of music where a two sounds are generated at two slightly different frequencies, that are designed to induce a specific type of brain wave.
Research has suggested that with regular listening can reduce anxiety, and those utilising delta waves can promote deep wave sleep (as these are the types of brain waves we have during deep sleep naturally).
Click on this button the read the article that summarises some of the research