SLEEP RESOURCES
Many people request good books and resources on the topic of improving sleep. It is impossible to have read or reviewed them all.
Listed below are good books and other resources which have I have used and do recommend.
Scroll down this list to find recommended resources on sleep, such as :
- books on improving sleep
- resources for children
- books on sleep and sleep, sleep disorders, and shift work
- relaxation CDs for bedtime
- sleep organizations and web sites
BOOKS ON HOW YOU CAN PROMOTE BETTER SLEEP and ENERGY
Carney, C & Manber, R. (2013). Goodnight Mind : Turn Off Your Noisy Thoughts and Get a Good Night's Sleep
Cognitive / behavioural strategies, curbing worry, sleep restriction therapy and good sleep habits
Jacobs, Gregg. (1998). Say Goodnight to Insomnia.
This book summarizes the sleep program at Harvard Medical School. It is an excellent, comprehensive book on using effective cognitive / behavioural techniques to promote better sleep.
Hauri, Peter & Linde, Shirley. (1996). No More Sleepless Nights.
It is a classic, written by a pioneer in sleep research, outlining basic sleep information and his program at the Mayo Clinic.
Maas, James. (1998). Power Sleep.
Good information on the sleep needed to learn and work most productively; coping with jetlag; and getting a conducive sleep environment.
Krakow, Barry. (2012) Sound Sleep, Sound Mind: 7 Keys to Sleeping Through the Night.
This book provides excellent advice on calming mind and emotions for bed.
Krugman, Michael. (2005). The Insomnia Solution. The Natural Drug-Free Way to a Good Night's Sleep.
This book outlines breathing and Feldenkrais exercises for in bed and before bed.
Somer, Elizabeth. (1995). Food & Mood.
Read Chapter 9 for information on food, tryptophan, serotonin and sleep.
Wiedman, J. (1999). Desperately Seeking Snoozin'.
A good lay person's guide to sleep restriction therapy.
McGee-Cooper, Ann. (1992). You Don't Have To Go Home From Work Exhausted!
A book about managing energy during your day and in your life.
FOR CHILDREN
Although the Better Sleep Program is for adults, parents often ask for ideas to help their children fall asleep more easily. I am not sure how many materials are available on this subject, however child-oriented resources I like are :
Forssen Ehrlin, Carl-Johan (2014). Le Lapin Qui Veut S'endormir. For children who speak french.
Kalish, L. & Spahn, D. (1999). Dream Time Adventures. Pathways of Shimmering Stones. California: Imaginazium. ISBN 1-928764-11-8 (cassette), ISBN 1-928764-10-X (accompanying activity book), or visit www.imaginazium.com.
This cassette and activity book package uses imagery and imagination to relax and unwind into sleep, and is recommended for ages 4 - 8.
Lite, L. (1996). A Boy And A Bear. The Children's Relaxation Book. Florida: Specialty Press, Inc. ISBN 1-886941-07-6
This book uses a story to teach breathing and relaxation, and would be appropriate to read at bedtime for ages 3 - 10.
Dr. Judith Owens' web site www.kidzzzsleep.org is for parents, teachers and researchers to learn more about infant, children, and adolescent sleep, sleep disorders, and the impact of sleep on health and behaviour. In the section for professionals there are handouts and other resources.
Tips for babies up to 36 months are at www.babysleep.com and www.niagararegion.ca/parents/babies-toddlers/sleep.aspx
BOOKS ON SLEEP, SLEEP DISORDERS, and SLEEP & SHIFT WORK
Ancoli-Israel, S. (1996). All I Want Is a Good Night's Sleep
By the director of the Sleep Disorders Clinic at San Diego Veterans Affairs Medical Center.
Coren, S. (1996). Sleep Thieves.
An easy-to-read and informative book on sleep "science and mysteries" and what robs us of good sleep.
Dement, W.C. (1999). The Promise of Sleep.
A good history of sleep research, with excellent information on sleep deprivation / sleep deficit and the work done at Stanford University Sleep Research Center. Written by a pioneer in sleep research.
Dotto, L. (1990). Losing Sleep: How Your Sleeping Habits Affect Your Life.
Good information about sleep and circadian rhythm, jetlag, and the effects of building a sleep debt.
Morgan, D. (1996). Sleep Secrets for Shift Workers and People with Off-Beat Schedules.
This book has especially good information on the pros and cons of different shift systems, coping with shift work, and clearing a busy brain (of worry, fear, guilt, workaholism).
Romanek, T. (2002). Zzz...The Most Interesting Book You'll Ever Read About Sleep.
Although written for ages 9 - 12, this book is a great introduction to what is sleep. Fun, filled with facts, and easy to read.
Schenck, C. (2007). Sleep: the Mysteries, the Problems, and the Solutions.
A comprehensive and up-to-date book on sleep disorders.
Shapiro, C., Heslegrave, R., Beyers, J., & Picard, L. (1997). Working the Shift. A Self-Health Guide. Toronto: JoliJoco Publications, Inc. ISBN 0-88753-292-6
Excellent material on sleep and shift work in short, fact filled chapters.
RELAXATION CDs for BEDTIME
Any good relaxation CD could be used at bedtime to begin training the mind and body to release tensions. It is also possible to obtain relaxation CDs specifically made for use in bed. From practicing with such CDs as a guide, you can develop the skills to relax in bed without needing the CD as a coach.
For information on the Stress Management and High Performance Clinic's Bedtime Relaxation and other CDs read more...
SLEEP TIPS - A brief summary by Kathy Somers on strategies to promote better sleep
SLEEP ORGANIZATIONS
The Better Sleep Council is a non-profit organization with the goals of providing sleep education, increasing public awareness, and promoting practical solutions to common sleep problems. Brochures and materials are available upon request. They can be contacted at P.O. Box 1277, Station B, Downsview, Ontario M3H 5V6.
Canadian Sleep Society , 3080 Yonge Street, Suite 5055, Toronto, Ontario M4N 3N1, (416) 483-6260, or www.css.to.
The National Sleep Foundation is a non-profit organization that educates health professionals and the public about sleep and sleep disorders. They support sleep-related research, publish newsletters, and serve as a clearinghouse for sleep information. Their address is 729 Fiftieth Street NW, 4th floor, Washington D.C. 20005 or www.sleepfoundation.org or telephone (202) 785-2300.
The American Sleep Apnea Association www.sleepapnea.org
The Restless Legs Foundation , P.O. Box 7050, Department JW, Rochester, MN 55903-7050 or www.rls.org
Society for Light Therapy and Biological Rhythms www.sltbr.org