How to Sleep: The New Science-Based Solutions for Sleeping Through the Night

“Any sleep patient can improve so long as they’re given the right rules to follow,” advises Pelayo (Dement’s Sleep & Dreams), a professor of sleep medicine at Stanford University, in this concise and thorough guide. The author begins by explaining the biology of sleep, circadian rhythms, and the effects of sleep deprivation (after one day without sleep, “a person’s reaction time is similar to that of a drunk driver”). He then introduces his rules, which include using a CPAP device to stop obstructive sleep apnea, and that insomniacs shouldn’t look at the clock, computer, or TV if they wake up in the night. He sets rules for the daytime, too, such as avoiding caffeine six to eight hours before bed, and gives notes on sleep supplements such as melatonin (“it may help people fall asleep faster, but it does not aid in staying asleep,” he writes). Pelayo explains the science behind sleep accessibly and with a light touch: “our tendencies are not our destiny! A night owl can adjust to an early-morning exercise routine,” he advises. Anyone struggling to get enough shut-eye should give these practical tips a look. (Dec.)