How to Sleep Well: The Science of Sleeping Smarter, Living Better and Being Productive

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Or you may take a look at the Top 5 small independent bookshops in Oxford if you are interested in browsing good bedtime stories.

Sleep is so important that it affects everything, from our work and school performance to our physical and psychological well-being, as well as relation with others. Although we can’t get any magic formula in the book, but only some general advice, like reviewing your life and lifestyle to see if there’s anything causing poor sleep, Dr Stanley has helped a lot identifying those sleeping tips that are just plain daft.

Counting sheep doesn’t help you get to sleep, according to Dr Stanley, as he quotes the research finding of Oxford University, which claims that this act would only arouse our brain. Instead, visualising a tranquil, static scene would be far better. Good night and sweet dreams Dr Stanley is a member of the?European Sleep Research Society; American Academy of Sleep Medicine; British Sleep Society(Chairman 2000-2004, Committee member 1998-2000); European Society of Sleep Technologists. He was a member of the Executive Committee of the Assembly of National Sleep societies (2004 to 2009) and through that he is co-author of the Guidelines for Accreditation of Sleep Medicine Centres; Guidelines for Sleep Medicine Education in Europe and Standard Procedures for Adult Sleep Medicine. Dr Neil Stanley has been involved in sleep research for more than 35 years. He started his career at the Neurosciences Division of the R.A.F. Institute of Aviation Medicine, then moved to the Human Psychopharmacology Research Unit (HPRU)?at the University of Surrey where, as Director of Sleep Research, he created and ran a 24 bed sleep laboratory designed for clinical trials. His expertise in sleep is based on 35 years of practical experience working alongside some of the best psychopharmacologists, ENT surgeons, psychologists, sociologist, circadian biologists in the sleep field and his 40 peer-reviewed papers on various aspects of sleep research and psychopharmacology, is a reflection of his broad experience in the sleep field.

However, Dr Stanley emphasizes that there isn’t any “magic scientific formula” for sleeping well. Instead, he points out three general principles: a quiet mind, a relaxed body and a bedroom conducive to sleep, with temperature, light and noise levels as well as ventilation that you feel the most comfortable. As a sleep expert who has spent much of his life watching other people sleep since 1982, Dr Stanley has also shared his sleep habits and environment in the book, which, in fact, are just some ordinary things that may help someone feel relaxed and comfortable. All in all, there is no golden rule. Dr Stanley insists that sleep is “a very individual thing” and “any sleep advice needs personal adaptation”. Things you don’t need to doIn case you have tossed and turned for more than 30 minutes at the start of the night, or 20 minutes during the night, Dr Stanley suggests going out of bed and doing something else. “Nothing is worse than lying in bed trying to fall asleep and getting even more frustrated that you can’t.” In addition to these three principles, there is some very general guidance such as keeping awake during the day, establishing a regular relaxing bedtime routine that can signal to the body it’s time to sleep and allow one to put stresses and worries aside, and having a regular wake up time. Don't spend another restless night waiting for a bleary, groggy morning and sleepy day. Take control of your sleep tonight! Dr Stanley finds that much of our sleep disturbance is caused by our bed partner. He reveals that humans are actually the only animals that choose to sleep together for intimacy. So, how can we sleep well? Image from freepik