Sleep Better!: A Guide to Improving Sleep for Children with Special Needs

Sleep Better!: A Guide to Improving Sleep for Children with Special Needs by Dr. V. Mark Durand Ph.D.

A lot of the challenges with sleep can be solved in a fairly straightforward, though counterintuitive method. If somebody has trouble getting to sleep, it often works to gradually wake them up earlier and prevent them from napping. Many other fixes require similar gradual changes. Sleep drugs are often not helpful. They can also lead to addiction and get adaptation. Caffeine consumption can often lead to headaches in the morning. The book itself seems to be fairly repetitive, with practices repeated in different sections. There are a few anecdotes with different people and their challenges. Some were interesting, such as the woman who would "sleep eat" when she was supposedly on a diet.

Nodding Off: The Science of Sleep from Cradle to Grave

Nodding Off: The Science of Sleep from Cradle to Grave by Alice Gregory

Sleep is important. It is also not well understood. At different ages, we need different amounts of sleep. We also have a circadian rhythm that does not quite match the length of the day. Luckily, we use cues, such as sunlight to help judge when to sleep. Unlikely, artificial lights messes with us. Learning and idea consolidation takes place in sleep. Sleep may help prevent aging. Teens tend to have their clock shifted later. Young adults then tend to have the clock shifted back. 

There are different stages of sleep and different types of sleep disorders. Bodily movements are usually shut down during sleep. However, there are some conditions that lead to it not being shut down properly. Sleep apnea can make it difficult to sleep. We can force ourselves to go without sleep, however, it is not good. Are reaction and mental acuity are greatly diminished. Some people have gone long periods without sleeping, though it is difficult to understand what the precise limit is. Sometimes people can't sleep well simply because they worry about not being able to sleep. 

The book is well organized by age range, however, it is a bit verbose.

Why We Sleep: Unlocking the Power of Sleep and Dreams

Time sleeping seems to be a waste. After all, we are not engaging in what could be more productive activity. Alas, that is not the case. Paradoxically, sleep actually aids in performance. Many studies have shown improved problem solving, memory and creativity after getting sufficient sleep. Lack of sleep also severely limits our performance. Drowsy driving is actually a much more serious danger than drunk driving. Not getting enough sleep can also decrease the number of chemicals that tell us we are full while increasing the ones that tell us we are still hungry. People think they are acting fine when they don't get enough sleep, but they are not. The immune system and memory also suffer when there is not enough sleep.
How do you get sufficient sleep? For one, you stay away from drugs. Sleeping pills knock you out, but don't help you get quality sleep. Alcohol is somewhat similar in that it helps you into "fake sleep". Nicotine and Caffeine are also detrimental. A slightly lower temperature can help you sleep at night. (Hmm. I always seem to like it warmer, but then I wake up sweaty.) It is also useful to be consistent. You can't fully "make up" lost sleep.
Sleep can be one of the best "performance enhancing drugs." We should try hard to maximize it.