Combining a wide range of drug-free therapeutic approaches, this book is a step-by-step guide to Peter Smith's unique, 100% natural sleep solution. It:
* Explains how sleep 'works' and the physical and psychological causes of insomnia.
* Offers practical advice about how to practice good sleep behaviours and switch on relaxation responses within the nervous system, including the revolutionary concept of 'virtual darkness'.
* Gives tips on getting the right dietary supplements for a good night's sleep and creating the right sleeping environment.
* Advises 'night owls' 'early birds' and 'free runners' about how to reset problematic sleep cycles.
* Provides guidelines for preventing jetlag.
'Sleep Better with Natural Therapies' combines psychological treatments, such as CBT, with physiological ones, such as adjusting the biological clock, and demonstrates that it is possible to retrain the mind and change your learned associations with sleep in just a matter of weeks. This is vital reading for anyone struggling with insomnia, problems with sleep cycles, or the effects of jet lag and will be of interest to complementary health practitioners and mental health professionals.
Peter Smith is a holistic medical consultant with personal and professional experience of using nutritional and natural remedies. He has been practicing for 25 years and currently offers consultations at the Hale Clinic. Peter's background is in biochemistry and he is trained in Naturopathic and Nutritional Medicine, Cognitive Hypnotherapy, Bicom resonance therapy to treat allergies and sensitivities, Chinese herbal medicine and meditation. He is based in London, UK.
Preface. How to Use This Book. Part 1. Understanding Sleep. 1.1. What makes us sleep and wake? 1.2. How does our biological clock affect sleep cycles? Part 2. Overcoming Insomnia. 2.1. What is insomnia? 2.2. Before treating insomnia Rule out Other Illnesses First. 2.3. Introducing the Insomnia Cure. Part 3. The Insomnia Cure Step-by-Step Treatment Program. Step 1. Increasing your Natural Melatonin and Gathering the Supplies you'll Need. Step 2. Eliminating Sleep Inhibiters, Diet and How Stress Responses Affect your Sleep. Step 3. Understanding Sleep and Health, Preloading Sleep Supplements. Step 4. Putting Everything Together: Starting to Cure Your Insomnia. Step 5. Coming off Sleeping Pills, Building the Number of Hours You Sleep, Advanced Relaxation and Emotional Release Techniques. Step 6. Consolidating and Perpetuating Your Gains. Part 4. Restoring a Healthy Sleep Cycle. 4.1. Sleep-Wake Cycles and Exposure to Light. 4.2. Problematic Sleep Cycles: Night Owls, Early Birds and Free Runners. 4.3. How to Adjust Your Sleep Cycle. 4.4. Jet Lag. Resources. How to Perform a Bright Light Treatment. Choosing and Using the Right B-12 Supplements. How to Set Up Virtual and Total Darkness. Choosing and Using the Right Melatonin Supplements. Recommended Medications. Glossary. References.