George A.F. Seber 
Sleep [EPUB ebook] 
The science of sleep, and how to get more

Preface   vi

1) Why is Sleep Important   1

1.1 THE NATURE OF INSOMNIA   1

1.1.1 Temporary or persistent   2

1.2 SLEEP AND HEALTH   3

1.3 NEW ZEALAND SCENE   4

1.4 WHY DO WE SLEEP?   6

1.4.1 Brain Cleans Itself   6

1.5 THE BIOLOGICAL CLOCK   7

1.5.1 Role of Biological Clock   8

1.6 HOW MUCH SLEEP?   10

1.7 GETTING ENOUGH SLEEP?   11

1.7.1 The Elderly   12

1.8 EFFECTS OF SLEEP DEPRIVATION   13

1.8.1 Micro Sleep   14

1.8.2 Our Chronotype   15

1.9 CAFFEINE AND ALCOHOL   15

1.10 SHIFT WORKERS   16

1.11 DRIVING   18

1.12 SLEEP AND AGE GROUPS   19

1.13 METHODS OF STUDYING SLEEP   21

2) Sleep stages   23

2.1 THE SLEEP CYCLE   23

2.2 BODY TEMPERATURE AND LIGHT   25

2.3 DREAMS   27

3) Strategies for sleep 29

3.1 DURING THE DAY 29

3.2 PREPARING FOR BED 31

3.2.1 Environment 31

3.2.2 Sleeping positions 32

3.2.3 Food and Drink 33

3.3 WAKING DURING THE NIGHT 35

3.4 BREATHING AND RELAXING TECHNIQUES 36

3.5 SLEEPING PILLS 37

3.5.1 Strategies with Sleeping Pills 39

3.5.2 Natural Alternatives 40

3.6 DEPRESSION AND SLEEP 42

3.7 JET LAG 43

3.8 COGNITIVE BEHAVIOURAL THERAPY FOR INSOMNIA (CBT-I) 43

A) Sleep Tips and Disorders   47

A.1 SLEEP PROGRAMME   47

A.2 SLEEP DISORDERS   51

A.3 INSOMNIA   52

A.4 PRIMARY SLEEP DISORDERS CAUSING INSOMNIA   54

A.4.1 Restless Legs Syndrome (RLS)   54

A.4.2 Obstructive Sleep Apnea (OSA)   54

A.4.3 Narcolepsy   55

A.4.4 Circadian Rhythm Disorders   56

A.5 SNORING   57

A.6 SOMNAMBULISM   59

A.7 EPWORTH SLEEPINESS SCALE   59

References   61

Index   63

GEORGE A.F. SEBER is an Emeritus Professor of Statistics and held the foundation Chair in Statistics at Auckland University for several decades. He has a Ph D in statistics and was elected a Fellow of the Royal Society NZ in 1997. In 1999 he was awarded the society’s Hector Medal in Information Science. In his later years he trained as a counsellor at Laidlaw College to obtain a Diploma in Counselling from Laidlaw College and has been counselling for 17 years. He is also qualified as a supervisor of counselors and a member of the Christian Counsellors Association (NZCA). George is the author or co-author of 17 mathematical statistics books (mainly published with Wiley and Springer) with one translated into Chinese and Russian, and another into Portuguese. He also has an extensive 638 page counseling book entitled ’Counseling Issues: A handbook for Counselors and Psychotherapists (self-published), a Christian apologetics book entitled ’Can We Believe It?: Evidence for Christianity’, and a short booklet entitled ’Coping with Dying: Death of a Loved One’. He has been a member and musician at Windsor Park Baptist Church for many years, and he and his wife ran a divorce recovery programme called New Start there for several years. Currently he is involved there as a regular speaker with an apologetics programme called Reasons for Faith. www.george-af-seber.com