sleep
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Description
Book Introduction
According to the National Health Insurance Corporation, the number of patients who visited hospitals due to sleep disorders exceeded 800,000 last year. Considering that there are many more people who do not visit hospitals, the number of patients with sleep disorders in Korea is estimated to have exceeded 1 million.
Sleep debt, which accumulates little by little every day, causes sleep disorders and various problems ranging from lifestyle diseases such as obesity, diabetes, and high blood pressure to serious diseases such as dementia, heart disease, and cancer.
This book covers everything about sleep, including the importance of sleep, how to get it, how to develop good sleep habits that go beyond just sleeping, correcting misconceptions about sleep, and how to reduce sleep debt and develop healthy sleep habits.
Professor Seiji Nishino, director of the Stanford University Sleep Research Institute, known as the world's best sleep research institute, and author of this book, says that if you can't get enough sleep, you should catch the "golden hour" of 90 minutes right after falling asleep, which determines the quality of sleep.
While we sleep, REM sleep cycles, where the body rests, and non-REM sleep cycles, where the brain rests, alternate, and the deepest non-REM sleep occurs for about 90 minutes after we first fall asleep.
The quality of your sleep, which allows you to recover from most of your fatigue, is determined during these 90 minutes.
To create these 90 minutes of golden time, ‘body temperature’ and ‘brain’ are important.
Conversely, while exercise raises body temperature, core body temperature decreases during rest, especially during sleep.
Taking a bath an hour or two before bed can help you sleep because it releases heat and lowers your core body temperature. It's also a good idea not to wear socks while sleeping because your hands and feet are where heat is released.
It is also recommended to keep your smartphone away from you before going to bed to avoid stimulating your brain and maintain a monotonous state.
There is a saying that 'sleep is the best medicine'.
Sleep is not just a time that passes by, but a very important part of our daily lives.
This book, which deals with 'sleep' in an easy and fun way, is worth paying attention to. It is a scary opponent when you make it your enemy, but it can become a strong companion when you make it your ally.
Sleep debt, which accumulates little by little every day, causes sleep disorders and various problems ranging from lifestyle diseases such as obesity, diabetes, and high blood pressure to serious diseases such as dementia, heart disease, and cancer.
This book covers everything about sleep, including the importance of sleep, how to get it, how to develop good sleep habits that go beyond just sleeping, correcting misconceptions about sleep, and how to reduce sleep debt and develop healthy sleep habits.
Professor Seiji Nishino, director of the Stanford University Sleep Research Institute, known as the world's best sleep research institute, and author of this book, says that if you can't get enough sleep, you should catch the "golden hour" of 90 minutes right after falling asleep, which determines the quality of sleep.
While we sleep, REM sleep cycles, where the body rests, and non-REM sleep cycles, where the brain rests, alternate, and the deepest non-REM sleep occurs for about 90 minutes after we first fall asleep.
The quality of your sleep, which allows you to recover from most of your fatigue, is determined during these 90 minutes.
To create these 90 minutes of golden time, ‘body temperature’ and ‘brain’ are important.
Conversely, while exercise raises body temperature, core body temperature decreases during rest, especially during sleep.
Taking a bath an hour or two before bed can help you sleep because it releases heat and lowers your core body temperature. It's also a good idea not to wear socks while sleeping because your hands and feet are where heat is released.
It is also recommended to keep your smartphone away from you before going to bed to avoid stimulating your brain and maintain a monotonous state.
There is a saying that 'sleep is the best medicine'.
Sleep is not just a time that passes by, but a very important part of our daily lives.
This book, which deals with 'sleep' in an easy and fun way, is worth paying attention to. It is a scary opponent when you make it your enemy, but it can become a strong companion when you make it your ally.
- You can preview some of the book's contents.
Preview
index
preface
Chapter 1: The Latest Sleep Knowledge You'll Want to Show Off
01_Sleep is the foundation of infectious disease prevention.
02_The Real Reason Why Sleep Deprivation Leads to Weight Gain
03_The country that sleeps the least in the world, Japan
04_I can't guarantee that '90-minute multiples' of sleep are the best.
05_Economic losses due to sleep deprivation amount to 15 trillion yen (approximately 145 trillion won).
06_Excessive sleep can also cause health problems.
07_No matter how much you practice, you can never become a short sleeper.
08_Sleep deprivation is not relieved by missing sleep.
09_Driving while drowsy is more dangerous than driving while drunk!
10_The drowsiness that comes in the afternoon can't be eliminated even if you skip lunch.
11_I have insomnia, but I'm actually sleeping well?!
12_Jet lag syndrome is only adjusted by one hour per day.
13_'Morning people' and 'evening people' sometimes switch places.
14_Can you wake up whenever you want?!
Column ① Since bears hibernate, can people hibernate too?!
Chapter 2: Mechanisms of Sleep Science Revealed to Date
15_The Amazing Power of Sleep ① Check and manage your body while resting your brain!
16_The Amazing Power of Sleep ② Regulates the Balance of Autonomic Nervous System and Hormones!
17_The Amazing Power of Sleep ③ Organizes and Stores Memories!
18_The Amazing Power of Sleep ④ It boosts immunity and increases resistance!
19_The Amazing Power of Sleep ⑤ Removes Brain Waste!
20_Don't you know about sleep debt?!
21_Learn the ideal sleep pattern
22_The most important timing is the 'first 90 minutes' after falling asleep.
23_The biological clock governs sleep and wakefulness.
24_The Mysterious Relationship Between Hypersomnia and Insomnia
25_Really scary sleep apnea
26_Surprisedly unknown types of sleep disorders
27_Lack of sleep is the root of all diseases!
28_Lack of sleep can lead to overreaction to negative emotions.
29_Children who sleep well also have well-developed brains!
30_Why do old people wake up at dawn?
Column ② Is the strange behavior seen in the middle of the night caused by a brain imbalance?!
Chapter 3: The Secret to Improving the Quality of Your "90 Minutes of Golden Time" Starting Tonight
31_Secure 90 minutes of golden time
32_Sleep restriction period that appears just before falling asleep
33_The power to sleep and the power to wake up move together.
34_Body temperature changes lead to the best sleep
35_Sleep Switch You Can Turn On Right Now ① Regulate Your Core Body Temperature with a Bath
36_Sleep Switch You Can Turn On Right Now ② The Monotony of Switching Your Brain to Sleep Mode
37_Awakening Switch You Can Turn On Right Now ① Sunlight Resets Your Biological Clock
38_Awakening switch that can be turned on right now ② Raise your core body temperature for a refreshing morning!
39_Awakening Switch You Can Turn On Right Now ③ Sensory Stimulation is the Best Alarm
40_Awakening Switch You Can Turn On Right Now ④ Chew Well to Wake Up Feeling Good
41_Wake up time is the key to better sleep habits!
Column ③ The true nature of 'narcolepsy', which causes sudden sleepiness
Chapter 4: Learning from Stanford University! Q&A: Sleep Advice
42_Q I can't sleep well / A Create a sleeping space with a scented bath
43_Q I want to fall asleep as soon as I lie down / A A glass of alcohol is a good friend for sleep
44_Q I can't sleep even if it's too dark / A Warm color light is a bridge that leads to sleep
45_Q No matter how much I sleep, I still feel tired / A Breathable bedding is the shortcut to a comfortable sleep
46_Q I want to give my brain more rest / A A pillow that dissipates heat well is the solution
47_Q Go to sleep / A Set the alarm twice for a refreshing morning!
48_Q I want to start the day refreshed / A Awaken to the next level with a cup of coffee!
49_Q I have light sleep and am lacking sleep / A The habit of exercising is the beginning of a good night's sleep
50_Q I want to improve my sleep with my regular diet / A Sleep mode with cold tomatoes!
51_Q I want to overcome the drowsiness that comes during the day / A Power Nap is the savior of sleepy afternoons
52_Q I can't get the amount of sleep I need in a day / A Is split sleep helpful for busy modern people?!
53_Q I can't sleep because I'm anxious / A Cognitive behavioral therapy is the latest sleep improvement method
References
Chapter 1: The Latest Sleep Knowledge You'll Want to Show Off
01_Sleep is the foundation of infectious disease prevention.
02_The Real Reason Why Sleep Deprivation Leads to Weight Gain
03_The country that sleeps the least in the world, Japan
04_I can't guarantee that '90-minute multiples' of sleep are the best.
05_Economic losses due to sleep deprivation amount to 15 trillion yen (approximately 145 trillion won).
06_Excessive sleep can also cause health problems.
07_No matter how much you practice, you can never become a short sleeper.
08_Sleep deprivation is not relieved by missing sleep.
09_Driving while drowsy is more dangerous than driving while drunk!
10_The drowsiness that comes in the afternoon can't be eliminated even if you skip lunch.
11_I have insomnia, but I'm actually sleeping well?!
12_Jet lag syndrome is only adjusted by one hour per day.
13_'Morning people' and 'evening people' sometimes switch places.
14_Can you wake up whenever you want?!
Column ① Since bears hibernate, can people hibernate too?!
Chapter 2: Mechanisms of Sleep Science Revealed to Date
15_The Amazing Power of Sleep ① Check and manage your body while resting your brain!
16_The Amazing Power of Sleep ② Regulates the Balance of Autonomic Nervous System and Hormones!
17_The Amazing Power of Sleep ③ Organizes and Stores Memories!
18_The Amazing Power of Sleep ④ It boosts immunity and increases resistance!
19_The Amazing Power of Sleep ⑤ Removes Brain Waste!
20_Don't you know about sleep debt?!
21_Learn the ideal sleep pattern
22_The most important timing is the 'first 90 minutes' after falling asleep.
23_The biological clock governs sleep and wakefulness.
24_The Mysterious Relationship Between Hypersomnia and Insomnia
25_Really scary sleep apnea
26_Surprisedly unknown types of sleep disorders
27_Lack of sleep is the root of all diseases!
28_Lack of sleep can lead to overreaction to negative emotions.
29_Children who sleep well also have well-developed brains!
30_Why do old people wake up at dawn?
Column ② Is the strange behavior seen in the middle of the night caused by a brain imbalance?!
Chapter 3: The Secret to Improving the Quality of Your "90 Minutes of Golden Time" Starting Tonight
31_Secure 90 minutes of golden time
32_Sleep restriction period that appears just before falling asleep
33_The power to sleep and the power to wake up move together.
34_Body temperature changes lead to the best sleep
35_Sleep Switch You Can Turn On Right Now ① Regulate Your Core Body Temperature with a Bath
36_Sleep Switch You Can Turn On Right Now ② The Monotony of Switching Your Brain to Sleep Mode
37_Awakening Switch You Can Turn On Right Now ① Sunlight Resets Your Biological Clock
38_Awakening switch that can be turned on right now ② Raise your core body temperature for a refreshing morning!
39_Awakening Switch You Can Turn On Right Now ③ Sensory Stimulation is the Best Alarm
40_Awakening Switch You Can Turn On Right Now ④ Chew Well to Wake Up Feeling Good
41_Wake up time is the key to better sleep habits!
Column ③ The true nature of 'narcolepsy', which causes sudden sleepiness
Chapter 4: Learning from Stanford University! Q&A: Sleep Advice
42_Q I can't sleep well / A Create a sleeping space with a scented bath
43_Q I want to fall asleep as soon as I lie down / A A glass of alcohol is a good friend for sleep
44_Q I can't sleep even if it's too dark / A Warm color light is a bridge that leads to sleep
45_Q No matter how much I sleep, I still feel tired / A Breathable bedding is the shortcut to a comfortable sleep
46_Q I want to give my brain more rest / A A pillow that dissipates heat well is the solution
47_Q Go to sleep / A Set the alarm twice for a refreshing morning!
48_Q I want to start the day refreshed / A Awaken to the next level with a cup of coffee!
49_Q I have light sleep and am lacking sleep / A The habit of exercising is the beginning of a good night's sleep
50_Q I want to improve my sleep with my regular diet / A Sleep mode with cold tomatoes!
51_Q I want to overcome the drowsiness that comes during the day / A Power Nap is the savior of sleepy afternoons
52_Q I can't get the amount of sleep I need in a day / A Is split sleep helpful for busy modern people?!
53_Q I can't sleep because I'm anxious / A Cognitive behavioral therapy is the latest sleep improvement method
References
Detailed image
GOODS SPECIFICS
- Date of issue: June 7, 2023
- Page count, weight, size: 128 pages | 148*210*20mm
- ISBN13: 9788931558265
- ISBN10: 8931558260
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