ISBN: 9798192616222 - circadian sleep: a practical evidence-based guide to your body clock, sleep timing, and coordinated choices for light, caffeine, exercise, meals, and melatonin (6 resultados)

Paperback. Condición: new. Paperback. Tired when you need to be alert, yet wide awake when bedtime arrives? (based on 120 scientific studies)Knowing the usual sleep tips is one thing. Knowing which ones belong together, and when, is harder. A schedule that works on paper may still clash with your body clock, daily obligations, or the amount of time you actually have available for sleep.This practical evidence-based guide draws on 120 scientific studies to help you understand your body clock, identify your timing problem, and choose a realistic starting point. It connects individual choices to the direction of your goal, so you can consider what to adjust first and what might work against that change.Turn scattered advice into coordinated choicesMake sense of an inconsistent sleep schedule and distinguish a timing mismatch from too little opportunity to sleep. Consider which obstacle your current routine presents.Understand morning light exposure and evening dimness, including why the direction of a timing change matters. Compare the role of a morning signal with the need to protect the evening.Explore melatonin timing, separate clock-shifting goals from sleepiness, and recognize questions that need professional guidance. Keep the option in proportion to the rest of the plan.Consider caffeine sensitivity alongside dose and bedtime, without assuming that falling asleep means coffee had no effect. Look at the timing of intake as well as the amount.Coordinate exercise and meal timing with daily obligations, while weighing what the research can and cannot establish. Focus on choices you can repeat rather than an ideal schedule you cannot keep.Four parts move from clock fundamentals to practical timing choices, work and school constraints, and evidence on performance and health. Readable comparisons help you weigh options and tradeoffs without needing to change everything at once. Chapters on shift work and adolescent schedules show why a single set of clock times cannot fit every situation.You do not need a perfect routine or a collection of gadgets. The book explains priorities, uncertainty, and the limits of self-help, so you can approach the next decision with clearer expectations.Choose Circadian Sleep and start connecting the advice to the timing problem you actually face.Table of ContentsIntroductionPart 1: How Your Body Clock Shapes SleepChapter 1: Understand How Light Sets Your Body ClockChapter 2: Recognize Chronotype and Reduce Social JetlagChapter 3: Build Regular Sleep Timing Without Chasing PerfectionPart 2: Timing Levers You Can UseChapter 4: Use Light and Darkness to Shift Sleep Earlier or LaterChapter 5: Reduce Evening Blue-Rich Light Without Chasing GadgetsChapter 6: Use Melatonin as a Timing Tool Rather Than a SedativeChapter 7: Shift a Delayed Sleep Schedule with a Coordinated PlanChapter 8: Time Exercise to Support Sleep and Circadian GoalsChapter 9: Move Eating Earlier When It Supports Your GoalsChapter 10: Use Temperature to Make Sleep Onset EasierChapter 11: Set a Caffeine Cutoff That Fits Your SensitivityPart 3: When Social Schedules Fight BiologyChapter 12: Protect Sleep and Alertness During Shift WorkChapter 13: Help Adolescents Sleep on School SchedulesPart 4: Reading the Evidence on Sleep, Performance, and HealthChapter 14: Recognize How Sleep Loss Affects Thinking and PerformanceChapter 15: Understand How Sleep Loss Can Change Appetite and Blood SugarChapter 16: Interpret Sleep Duration, Regularity, and Heart-Health EvidenceChapter 17: Understand What Sleep Studies Show About Immune FunctionChapter 18: Understand Sleep's Place in Mental Health CareConclusionBibliograp Shipping may be from multiple locations in the US or from the UK, depending on stock availability.…

Taschenbuch. Condición: Neu. Neuware.

PAP. Condición: New. New Book. Shipped from UK. THIS BOOK IS PRINTED ON DEMAND. Established seller since 2000.

Condición: New. Print on Demand.

PAP. Condición: New. New Book. Delivered from our UK warehouse in 4 to 14 business days. THIS BOOK IS PRINTED ON DEMAND. Established seller since 2000.

Paperback. Condición: new. Paperback. Circadian SleepWhen familiar sleep advice still does not fit your life - based on 120 scientific studiesYou may already know the usual advice: seek morning light, dim the evening, cut caffeine, move, eat earlier, cool the room, or consider melatonin. The harder question is which lever fits your actual problem, when to use it, and what not to sacrifice.A practical map for better timing decisionsThis evidence-informed guide helps you distinguish a late body clock, an irregular schedule, insufficient sleep opportunity, and a problem that deserves professional care. It turns scattered tactics into a coordinated, realistic approach.Choose a feasible timing target instead of chasing a perfect schedule.Understand how light, darkness, caffeine, exercise, meals, temperature, and melatonin serve different jobs.Reduce social jetlag and adapt decisions for shift work or adolescent school schedules.Read claims about performance and health without confusing association with proof.The book combines a short foundation with focused modules, decision tables, examples, and safety boundaries. Its conclusions are grounded in 120 scientific studies, with uncertainty kept visible rather than replaced by hype.No rigid reset, gadget-first routine, or one-size-fits-all clock time. You get a calm framework for choosing the smallest useful set of changes while protecting enough sleep and respecting work, family, season, and health constraints.Make your next timing choice easier to explain and easier to sustain. Choose Circadian Sleep today.Table of ContentsIntroductionPart 1: How Your Body Clock Shapes SleepChapter 1: Understand How Light Sets Your Body ClockChapter 2: Recognize Chronotype and Reduce Social JetlagChapter 3: Build Regular Sleep Timing Without Chasing PerfectionPart 2: Timing Levers You Can UseChapter 4: Use Light and Darkness to Shift Sleep Earlier or LaterChapter 5: Reduce Evening Blue-Rich Light Without Chasing GadgetsChapter 6: Use Melatonin as a Timing Tool Rather Than a SedativeChapter 7: Shift a Delayed Sleep Schedule with a Coordinated PlanChapter 8: Time Exercise to Support Sleep and Circadian GoalsChapter 9: Move Eating Earlier When It Supports Your GoalsChapter 10: Use Temperature to Make Sleep Onset EasierChapter 11: Set a Caffeine Cutoff That Fits Your SensitivityPart 3: When Social Schedules Fight BiologyChapter 12: Protect Sleep and Alertness During Shift WorkChapter 13: Help Adolescents Sleep on School SchedulesPart 4: Reading the Evidence on Sleep, Performance, and HealthChapter 14: Recognize How Sleep Loss Affects Thinking and PerformanceChapter 15: Understand How Sleep Loss Can Change Appetite and Blood SugarChapter 16: Interpret Sleep Duration, Regularity, and Heart-Health EvidenceChapter 17: Understand What Sleep Studies Show About Immune FunctionChapter 18: Understand Sleep's Place in Mental Health CareConclusionBibliography This item is printed on demand. Shipping may be from our UK warehouse or from our Australian or US warehouses, depending on stock availability.…