(Part 2) Best sleep disorder books according to redditors
We found 386 Reddit comments discussing the best sleep disorder books. We ranked the 70 resulting products by number of redditors who mentioned them. Here are the products ranked 21-40. You can also go back to the previous section.
22. Solve Your Child's Sleep Problems: Revised Edition: New, Revised, and Expanded Edition
3 mentions
And so extremely relevant, a link for the lazy
She's safe, in her crib, in a loving home. She's having a tough adjustment, but she's not irreversibly broken.
What other sleep cues does she have besides the pacifier? Like routine, white noise, stuffed animal? If she just moved to a crib, she might also be adjusting to a new space. Anything else that might be going on, like teething?
We went through a pacifier battle a little younger, after I had to put it back 5 times between midnight and 1AM. She got over it and back to normal in a few days, but at 5 months, your daughter is probably more attached to it than mine was at 2 months.
Is there any difference in cry time or intensity between nights 1 and 10? No experience going from extinction to something else. It sounds odd, but I felt 100x better when I gave her a little pep talk explained to her what was happening before I headed down stairs, not sure if you are already doing that.
If you get truly stuck, I would try Weisbluth's book. It has step by step on all the sleep cues, and there's a section at the end dedicated to problem solving that might help.
Apparently in the middle ages, people used to do this. They'd sleep for 4 hours, then wake up around midnight, pray for an hour or have sex or whatever, then sleep for another 4 hours.
Apparently this is actually a healthier sleeping cycle.
Source
I have a Velcro baby, he is 8.5 months. He was miserable and every time I put him down he woke up. I was miserable and sleep deprevied and depressed but I found one great easy solution that made my whole family's life better instantly. I gave into it. All naps are on me, if I want to do something they are in the carrier. Luckily he will sleep in his pushchair. I cosleep (hubs sleeps on a sofa bed) and get to sleep from 10pm-7am. He is so much happier. Everywhere we go people comment how happy he is and he smiles at everyone. He is very independent at times and we have managed to be able to put him in his cot for a few hours at night, usually from 8-12, and he falls asleep on his own. No sleep training required. This is from a baby that would only sleep 9 hours each day from 1 month old and would cry constantly. Perhaps it is luck but I hope that is down to me and my husband being so responsive to him.
The suggestions to let your baby cry isn't very helpful for your baby. He is telling you he needs you so letting him cry, in my opinion, is the worst thing you can do for such a high needs baby. You need to keep reminding yourself it is temporary. I have found that 6 months old is probably the worst when it comes to sleep. The sleep regression is in full swing, wonder weeks, teething, developmental milestones etc.
I hope you manage to find a solution for you both.
Just to add, this book although a bit harsh sometimes, is a great way to see sleep from your baby's point of view and has sections for each month with tips on how to cope (so you can just skip ahead to your baby's age without having to read the whole thing)
Personally I take any sleep I can get, but there may be something to the 1.5 hour thing.
We used this book with our first who slept so little it was driving us nuts. Apparently babies have a 90 minute cycle so two full cycles is 1.5 hours. I don't know if that carries over to adulthood or not.
http://www.amazon.com/gp/aw/d/0761143114/ref=redir_mdp_mobile
I used babywise, along with 2 of my other gal pals right from when baby was a week old. It was recommended by 2 of our pediatricians. All of our babies were sleeping through the night ( 1030pm-7a ) by 2 months. cant say that it will work for every baby, but its a good place to start
https://www.amazon.com/Becoming-Babywise-Giving-Infant-Nighttime/dp/B06X3WSN26/ref=sr_1_2?ie=UTF8&qid=1550896497&sr=8-2&keywords=baby+wise
CBD as a sleep aid is a bad idea because it causes dependence and you develop tolerance. At a lower level cbd is actually a stimulant, so once you've developed a tolerance, now you are taking a stimulant before bed. So you take more and more until you are still on it for much of the next day because it has to wear off. Your brain makes its own cannabinoids so now it is making less of them and so if you stop, you're not back to square one neurochemically. Like all sleep aids with bipolar, a disease related to the circadian rhythm, it should be used as a last resort. The real long-term effective solution is CBT-IB (cbt for insomnia related to bipolar) and light therapy and blue light blocking at night (try the orange glasses, they work). Blue light blocks melatonin from being released, if you are blocking 100% of it when the sun goes down, and hitting yourself with the light box as close to dawn as you can, it is going to work wonders. And the CBT-IB stuff and hygiene takes a long time to make deep changes to how you go about sleep. If you do that, and use CBD as a temporary thing on the days you really need it, that is a sensible plan. The anxiety too, if you're not scoring a 10 out of 10 on all of the possible long-term solutions for that, CBD is only going to work to an extent. I know people that take 2 droppersful of cbd a night to go to sleep and they don't like to hear this stuff. It's like hey, I feel your pain, but I noticed that you've been sleeping through your alarm and your kids are late for school a few times a week kind of thing. And these are people who are watching their 50 inch tv from 10 feet away with the lights on until midnight every night and going directly to bed so, that's my word.
Light, Darkness and Mood - PsychEducation
Dark Therapy - PsychEducation
Sleep Hygiene - Sleep Soundly Every Night - epub -pdf
Say Good Night to Insomnia - The Six-Week, Drug-Free Program Developed At Harvard Medical School
Books and Websites for Bipolar... Cognitive Therapy, Strategies for Management, Meditation, and More : bipolar
Not a trucker, but I did have twin girls 7 years ago.
I worked full time, wife was a stay at home mom. But I still couldn't expect her to take every feeding.
Our girls were born 4 weeks preemie and were on a strict every 3 hours feeding schedule. We did it on the 3's. 3pm, 6pm, 9pm, 12pm, 3am, etc
Typically my wife would hit the sack and I'd take the first feeding, so 9pm. So she could sleep 6 to midnight and at least get a solid 6 hours. Then after I fed the girls (it would take at least an hour because of 2 of them and being fussy premature babies) I'd sleep 10pm until 4:30 when I had to get up to go to work.
It sucked, it was extremely stressful for both of us, but sometimes you gotta do what you gotta do. Wear earplugs and get an eye mask. I started wearing an eye mask about a year ago and it makes a massive difference in what you can sleep through. You feel like a dork at first, but its led to much better sleep for me. I no longer wake up every time she gets up to use the bathroom or a truck goes by the house.
I have about a 90 minute commute to work, and there are still times now and then when I have to pull off the road and get some extra sleep. I think that just comes with getting older as well, I just can't do the sleep deprivation as easily as I could before.
I HIGHLY recommend this book - https://www.amazon.com/Healthy-Sleep-Habits-Happy-Child-ebook/dp/B015VACHBS It helped us immensely in getting our girls onto a good sleep schedule as soon as possible.
Once they hit about 3 months, use a needle and a lighter, heat the needle up and widen out the nipple on a bottle a little bit. Mix in some baby cereal or baby oatmeal in with the milk or formula. If using formula, mix it at 1.5x strength, for the before bed feeding as well. The extra calories will knock them out and keep them out a lot longer.
It gets better. My girls have been sleeping 7:30pm to 7:30am since they were around 1 year. At 7, they put themselves to bed at 7:30pm on school nights and my wife gets them up at 6:30 for school.
This post is dead on. I understand that not going to your crying baby can seem cruel. After a few nights of CIO, though, our baby now gets a very healthy night of non-crying sleep every night (basically). With everything we know about how important good sleep is to overall health, if felt to us that a few nights of CIO seemed far less cruel than not establishing good sleeping patterns for our baby (and for us, so that we could be the best parents possible).
I would also say that, while I am definitely not an expert, every time someone that I know in real life has told me how the Ferber method did not work for them, it turns out that they were clearly not actually following Ferber's recommendations.
If you want to try Ferber, I strongly urge you to get the book and read through it. At least read the entire chapter on sleep associations (the CIO chapter, aka "Progressive Waiting"). Your library probably has the book. For instance, we actually dealt with similar issues to what you are describing in two stages: first got baby to fall asleep without nursing, then taught baby to go back to sleep on its own without us coming in the crib. Breaking this into two steps made it feel more humane.
Edit: Ferber also has a really helpful chart about average sleep times at various ages. I find that a lot of parents around me expect their baby to sleep longer at night than they should be able to (obviously you're a ways off from there right, now, but it still may be helpful). There is also information about how to set or adjust your baby's sleeping and waking times.
Edit 2: A lot of people are commenting about feeding. I know I only talked about Ferber here. I do not mean to suggest that your only concerns are purely sleep related. Other people's comments about food sound like they also could be a big part of what's going on.
Honestly - it all goes out the window the moment you actually get into it.
But two books I found useful to some degree:
Wonder weeks - really useful for understanding the mental leaps your child will experience. It's more helpful at the time - but it's a nice thing to browse.
Solve your child's sleep problems - This is the ferber (cry it out) method for sleep training. I am not saying I entirely followed this book - but I did find the sleep patterns and cycles to be useful to understand WHY my kid was having issues on occasion. I did not follow the ferber method to a T though - however, I did do a modified CIO method with my dude and it was pretty successful (though it's sort of more about training you than the kid, IMO).
I also recommend anything by the Mayo Clinic (and avoid all of the "What to Expect..." line).
It's scientifically based and doesn't treat you like an idiot. They have a pregnancy book and a first year book, both of which I liked quite a bit.
Other than that - start browsing /r/beyondthebump and /r/toddlers - they are both great places to go when you are feeling insane and just need to hear that "this is normal".
P.S. You may want to try posting to /r/babybumpS - it has a larger following. :)
Hugs. This sounds a lot like my son and daughter were. Unfortunately, in my case, it just took my son an extra month or so to be ready to CIO. He got there, just took him longer. I was so frustrated (and comatose) but sadly, it was just time that was needed.
I found that focusing on one at a time helped. I first focused on nighttime sleep and once we got that sorted (heaven!!), a month or two later, I moved onto trying to align their naps. It did eventually work. I didn't separate them because well, we live in a one bedroom apartment and there was no room at the inn. I also wanted them to get used to sleeping in the same room, cause they're going to be doing it for a long time, haha.
I found this book helpful but there are lots of good ones out there. I liked that it was short and simple. Exhausted twin mom doesn't need to read a 500 page sleep manifesto: https://www.amazon.com/Baby-Sleep-Solution-Proven-Program-ebook/dp/B002GOP9LI
I guess what I'm saying is that this time is the worst and I totally sympathize. I promise you'll get through it. Keep on keeping on. Once everyone started sleeping, the whole house (especially the babies) got a whole lot happier. You can do it!
About 10 years ago, I read and enjoyed Counting Sheep by Paul Martin. It's pop science, but entertaining and well-written.
I don't remember much from the book except for this random digression (my paraphrasing):
>It's hard to study the effects of extreme sleep deprivation. As sleep deprivation worsens, increasingly extreme stimuli must be applied to keep a subject awake. Thus, in measuring adverse outcomes, there is confounding between the wakening stimuli and the lack of sleep. Scientists believe they can address this problem by putting rodents in treadmill cages in which the treadmill switches on-and-off. Slower on-off switching (i.e. on 5 minutes, off 5 minutes) allows for micro-sleeping, whereas faster on-off switching (i.e. on 1 minute, off 1 minute) results in complete sleep deprivation. Yet, since the intensity of the waking stimuli is similar in both cases, differences in outcomes between fast switchers and slow switchers equals the sleep deprivation impact.
The experiment struck me as very mean-spirited...
We lay next to our kids in our bed for naptime. They go to sleep because we are there, and then we sneak out once they are asleep. Super easy because they don't have to get moved!
We have a low rise bed, and a mattress on one side on the floor, pillows on the other, so if anyone falls off the fall is short, and there is a cushion to land on.
If my kids fall asleep in my arms I know I'm stuck in that position for like an hour or more otherwise.
Edit: if you breastfeed try laying next to her on your bed while nursing her instead of holding her. If she usually falls asleep when you nurse her it will be easier to leave if you are NEXT to, and not holding her.
This book was a life saver for us. We checked it out from our library, and it had so much good info for us and understanding why infants sleep the way they do. Good luck!
http://www.amazon.com/The-Baby-Sleep-Book-Parenting/dp/0316107719
Read this book. I started implementing the principles for self-soothing at 4 weeks, and when I went back to work at 7 weeks my son was sleeping through the night (8:30pm-6:30/7am). One of my only goals was for our family to be able to sleep all night once I went back to work, and it happened.
There have been two nights since I went back (he's 15 weeks now) that he hasn't slept through and omg they were the worst. I don't know what I would do without this book.
I read this book and it helped me a great deal. The author is a D.O. and a big deal in the sleep community.
http://www.amazon.com/gp/product/1936303728/ref=oh_aui_search_detailpage?ie=UTF8&psc=1
Having the bedroom exclusively for sleeping (and sex) seems like one of the best things you can do. To the extent that if you're tossing and turning a lot it's even better to get up and read a book in a different room for a while before trying again, so that you won't associate the bed with tossing and turning on a subconscious level. Turning off the pc or anything else with a bright display a hour or so before bed time also helps, since the amount of light coming from displays also keeps you awake.
I've found this book to be pretty good on the subject (and it's where I got the previous paragraph from). It goes into some depth on the topic of sleep so it's pretty interesting.
Been there, seen that
Good short book;
https://www.amazon.com/Sleep-Starved-James-Thottungal-ebook/dp/B00D3Q08VY
Also, type 1 diabetics don't get to be commercial pilots no matter how well controlled their condition.
Very simply, any factor that messes with your clarity of thought or reaction time needs to be controlled for in any employment with life or death aspects.
And, it is way past time to drop that hazing aspect of resident physician training.
If you have sleep issues, try this book. It’s hard work to follow properly but it fixed my insomnia and now I get a clean 7 hours on the regular.
https://www.amazon.com/Overcoming-Insomnia-Sleep-Problems-Behavioral/dp/1459642872
I used the gentle sleep method on my daughter, even when she spent about a month waking up every hour. She is now sleeping reliably through the night with no wake ups.
Try reading this book:
http://www.amazon.co.uk/gp/aw/d/0349405204/ref=mp_s_a_1_1?qid=1459130506&sr=8-1&pi=SY200_QL40&keywords=the+gentle+sleep+book&dpPl=1&dpID=51Tgv8XrKuL&ref=plSrch
It's vitally important to understand sleep in infants before we're tempted to muck about with it.
I recently got this book and consider it a must-read: https://www.amazon.co.uk/Sleep-Myth-Hours-Power-Recharge/dp/0241975972
From physical health perspective it impacts our ability to sleep. Many people use it as a crutch to work past chronic sleep deprivation. For people like me even consuming it in the morning will impact my sleep, and by extension my overall health. Book
It also impacts my sense of well being. On coffee I often react with anger in situations where its not appropriate and often counter productive.
All that being said, I still use it as a tool in circumstances where its helpful. I'll use coffee on weekend mornings to to ensure I break my fast at the right time. (assuming there are no coworkers around for me to get angry at.)
Disclaimer: Layman's understanding.
The brain inhibits motor neuron activity during the REM phase of the sleep (the phase in which dreams occur). As a result, your body will be paralysed (almost). This is why you don't physically walk, run or destroy stuff in real world although you might be doing it in your dream.
If this inhibition doesn't work correctly you'll start sleep walking and do other crazy shit while still asleep.
Dreamland is a short, naïve but nice intro to sleep science.
edit: link formatting.
Look up The Happy Sleeper its a great book which lays out a great success plan for sleeping through the night.
I don´t know, but a sleep specialist let her son (who suffers from adhd) and a group of healthy adults read for about 40-45 minutes and their REM-sleep increased significantly.
https://www.amazon.com/Sleep-Yourself-Smart-Processing-home-based-ebook/dp/B00PE9407G/ref=sr_1_7?s=books&ie=UTF8&qid=1486221801&sr=1-7&keywords=iq+sleep
Check out this book. Saved me many times with my two kids.
https://www.amazon.com/Healthy-Sleep-Habits-Happy-Child-ebook/dp/B015VACHBS
About 15 years ago I had two episodes like that. Shrugged them off. 10 years later I was horribly sick with all kinds of problems. Turns out I had sleep apnea and pretty severe at that. I'm skinny with a generous airway so every doctor I've seen has scratched their heads. Point is, you may be a hypochondriac but you should rule it out.
Sleep apnea is a strong risk factor for anxiety and depression btw. Check Pubmed. Or read Sleep, Interrupted by Dr Steven Park. He thinks it's such a common risk factor that every patient seeing a psychologist should be screened first.
Hope things get better for you.
:Make sure you don't have a condition. Beyond that wake up the same time everyday, cut out lights when it gets dark. Get lots of light regular light everyday.
: All exercise is equal for purposes of health.
-> in a nutsehll: its probable best to each lots of vegetables/fruits of various colors, good fats and lean meats.
Summery: All diets are good assuming you consume less calories**, i personally find it easier to consume less if i eat just those things aforementioned.
good luck
**within reason...
Best that I've read is Harvard Medical Guide to a Good Night's Sleep.
There's an amazing book called "Sleep" written by a guy who is a "sleep coach" to athletes, top football players and people who are at peak performance - he has LOADS of good advice from things like pillow and mattress height/density and size, though to routines before and after sleep as well as how to count your sleep "cycles" - he goes with 90 minute cycles, as opposed to hours. I find much of his advice to be really helpful and plenty insight - covers the usual "no blue light before bed" stuff too so you get that, but loads more detail.
Well worth picking up - it's a relatively easy read and not a big book. It changes my sleeping pattern, and I get up at 5:30am now feeling pretty good. I don't feel I need so much sleep, and my day-to-day has improved as a result.
Link to Amazon if you want it: https://www.amazon.co.uk/Sleep-Change-sleep-this-minute/dp/0241975972/
Totally normal! This book helped me so much when I was confused about baby sleeping habits!
https://www.amazon.com/Baby-Sleep-Book-Complete-Parenting/dp/0316107719
I have read a number of books on the subject. This [one] is a breezy read and I am almost doen with a Great Course on the topic which is not breezy at all, very sciency but worth the work.
(http://www.amazon.com/Dreamland-Adventures-Strange-Science-Sleep/dp/0393345866/ref=sr_1_1?ie=UTF8&qid=1415515035&sr=8-1&keywords=Dreamland%3A+Adventures+in+the+Strange+Science+of+Sleep%27+by+David+K.+Randall)
I think is was in Dreamland that I first read about DARPA's interest. There was a tank battle in the first Gulf War wherein our soldiers had been up for ridiculous lengths of time and did all kinds of nonsensical things which in battle is, er, not good. The military needs to put soldiers to sleep, make sure they get through all the proper cycles and then wake them up with no grogginess.
People act irrationally without proper sleep. All kinds of accidents can be attributed to this as we are now learning. Also, sleep is vital for memory formation. The great Great Course course goes into this great detail, covering the chemistry involved and so forth.
I hope they figure it out soon! I didn't mind staying up all night when I was young but now I would like to get up very early in the morning and go to sleep at the same time every night.
My mother was like me as is my sister. It is very hard on my sister since she is still working.
I don't have a good treatment book to recommend. Sitting on my desk next to read is Why we Sleep by Matthew Walker. We overlapped in training and he is brilliant so I look forward to reading this. I enjoyed Dreamland by Randall as an easier to read lay book. Bill Dement is the father of sleep medicine and his last book, The Promise of Sleep, is a nice call to arms for better sleep, though it is almost 20 years old now. I'm a sleep researcher, not a clinician, so the books I'm reading are not really clinical guides, though they contain good information.
As for insomnia, it is best treated by behavioral interventions. The research clearly shows that sleep medicines are only good for acute insomnia (maybe you just had a surgery and the pain is keeping you up at night) and not chronic insomnia. One place to start looking for someone to help would be to check out the Society for Behavioral Sleep Medicine provider list. Most sleep disorders clinics should either have a psychologist on staff or a referral to one.
This is what they will basically have you do. First, you should only go to bed if you are sleepy. If you do not fall asleep within 15-20 minutes, you need to get out of bed, and do something boring under low lights. Do not get on the computer or watch TV, turn on a lamp and read a boring book until you are falling asleep. Then go to bed and if you are not asleep within 15-20 minutes, do it all over again. It may be that you stay awake all night or until 4am the first few times you do it. That is fine, it will actually help you. Do not take a nap, be dead tired because that will help you fall asleep normally after a few days. Also, you need a consistent wake time, no matter your job or school or whatever. Pick a time and wake up everyday (even weekends) at that time.
You also need to look up best practices for sleep hygiene. Most importantly, do not use your bed for anything other than sleep or sex. Do not read, watch TV, play on your tablet, etc. in bed. You want to train your body so that it knows when your head hits the pillow, it is sleep time not thinking or doing time. If you have problems with intrusive thoughts as you are trying to go to sleep, download a guided meditation or progressive muscle relaxation and listen to it while trying to go to sleep (if you are concentrating on the meditation, you can't think about all of the things you were supposed to do that day). Also make sure you can't see the time. You do not need to know what time it is in the middle of the night. Seeing that it is 3am and knowing you have to be at work at 7am causes anxiety which makes it harder to go to sleep.
Do the routine where you get up if you can't fall asleep within 15-20 minutes for week and see if that does not help. The information I gave you are two components of CBT treatment for insomnia (Stimulus control therapy and relaxation). Now going to a sleep disorders clinic can be good because they will rule out other possible causes of your sleep problem other than regular insomnia. You can also try something like melatonin. The clinical evidence really says that it is only good for circadian rhythm issues like jet lag (there is some limited evidence that it can help with insomnia), but many people swear by it and it will most likely not hurt anything. Once again, do not get on ambien, lunesta, etc. for long-term insomnia. They will make it worse.
As I said before, I am a sleep researcher, not a clinician. Everything I told you can be googled so please read up on behavioral treatments of insomnia.
Sounds like a very reasonable schedule given his age. I would highly recommend reading "the 90 min baby sleep program" (
http://www.amazon.com/The-90-Minute-Baby-Sleep-Program/dp/0761143114)
The basic idea is that baby's natural wake and sleep cycles work in 90 min increments. So if he wakes up at 7 he could either be put down at 8:30 or 10am (for example).
Since naps seem to be in order, CIO seems more reasonable. I would recommend reading that book first (probably available at your local library). It will help you get the timing right which will minimize crying.
My daughter was very hard to put to bed at this age, it lasted about a month and then we did CIO which was very successful.
It is very frustrating whenever you have issues with sleep. Good luck to you!
This book just about saved my life.
No doctor did. They all give up so easily. Sadly, you have to be your own doctor. I had a lot of problems, gastroparesis being just one of them, and I couldn't get any doctor to take interest in them. I couldn't figure out what was causing them so I started making rounds between all the specialties, pursuing any abnormality I could find. Along the way, a neurology fellow mentioned that my serum bicarb was elevated and said I could have sleep apnea. I pleaded with my primary care physician, got the study, and sure enough it was positive - very positive.
Later I figured out what the connection was. No studies here to my knowledge, though Dr Park describes the connection between sleep apnea and GERD in his book Sleep, Interrupted, a great read. I can trace pretty much everything back to sleep apnea now and that can be traced back to untreated allergies growing up (my turbinates are still huge).
OP: You should post this photo on the Amazon photo section of the book.
http://www.amazon.com/Overcoming-Insomnia-Sleep-Problems-Behavioral/dp/1459642872/ref=sr_1_1?ie=UTF8&qid=1396571661&sr=8-1&keywords=overcoming+insomnia+and+sleep+problems
Went ahead and emailed the author :)
> "You feel like you're being studied...like you're prey." (Last sentence of the article)
Addressed here
> This seems to be a common feeling amongst your subjects/targets/victims
Why are you calling women who are being hit on that? "Target" was a word used by people who did an outdated pickup system called Mystery Method from around 2002-2009. No one uses those words anymore. And I agree it's weird. We call them "women."
If it's so common, then why do the vast majority of our videos feature girls who give consent to be in them? Seek first to understand, then to be understood.
> you're inflating your egos,
I meditate 20 minutes a day to decrease the ego and read Ego Is The Enemy by Ryan Holiday. What have you done for you ego?
> fulfilling your desires
What's wrong with that? It's a beautiful thing for people to fulfill their desires in their career, hobbies, dating, families, etc.
> honing your "skills" at the expense of unwilling and unknowing participants
Honing our skills is through practice, yes. Only about 5% of our interactions are filmed. In most of those, the girls were told afterward, here's an example
And then if you're referring to pickup in general, they know we're hitting on them, and we know how to calibrate. One of the main tenets we teach is empathy (verbal and non-verbal).
> sounds like hunting prey to me
I can't control how you think of men talking to women.
> If you are making people feel this way, how do you keep doing what you're doing
No one even knows if the quote from that lady is about us or about Canada Creep. The writers intentionally obfuscated and used the association fallacy to cause an angry reaction (anger is the most viral emotion). I keep doing what I'm doing because I know, and everyone who is familiar with us knows, that we are making the world a better place by helping men evolve.
> [how do you] sleep at night?
Biggest things for me were setting cortisol rhythm early in the morning (tea, exercise, sunlight) and then getting blackout curtains, magnesium, and blue blocker glasses for nighttime. Learned all that and more from Sleep Smarter by Shawn Stevenson