Sleep Wise How to Feel Better, Work Smarter, and Build Resilience

The Center for Disease Control considers insufficient sleep a national public health epidemic— nearly 30% of adults and two–thirds of all high school students report they regularly get insufficient sleep. Time, effort, and intention are required to keep our sleep healthy. In Sleep Wise, Dr. Daniel Blum discusses the everyday activities and habits that play a major role in shaping sleep and overall health, including physical exercise and diet. Sleep Wise incorporates sleep science, mindfulness practices related to sleep, and real–world examples and anecdotes to support a mindful, sustainable sleep practice. Anybody who has trouble sleeping will be relieved to have this enjoyable, effective manual at their bedside.

Daniel Jin Blum, PhD, is a sleep psychologist and Behavioral Sleep Medicine Fellow at Stanford. He helps individuals improve their wellbeing through cognitive behavioral therapy and circadian optimization.

Introduction



My story



My philosophy

Benefits of Sleep



Health & immune function



Diet



Energy



Concentration/memory



Mood



Relationships

What does healthy sleep look like?



Recommendations



Two–process model



No naps!



Helpful hints and warning signs of insufficient sleep



When to get a professional opinion or assessment

Starting Your Sleep Practice



Why am I changing my sleep?



Setting your intention



Sleep environment



Fellowship: sharing the journey can help

Identifying Your Baseline



What’s my sleep story?



Sleep diary

Sleep Scheduling



Same sleep and wake time



Morning routine



Bedtime routine



Worry time



Consolidating sleep

Centering Practice: Meditation



What is a "Centering Practice?"



How does it help me sleep?



Cultivating self–compassion



Deep breathing



Guided imagery



Progressive muscle relaxation



In everyday life

Exercise



How much do I need?



How exercise affects my body and sleep



How sleep helps exercise

Diet & Water



Diet



Water



How they affect sleep and are affected by sleep

How quickly can you recover in the future?



Sleep will always be disrupted for one reason or another



When you get your sleep to a place that feels comfortable, take time to do this exercise:





Reflect upon the improvements





Top 3–5 things that you felt were most helpful in facilitating change





What will be your warning signs that your sleep is straying further off–course than you would like?

Conclusion