circadian rhythm ebooks

The UK Guide to Better Sleep Habits: Fall Asleep Faster, Stay Asleep, and Wake Refreshed

This seven-week method is built on the treatment the NHS recommends first for insomnia. Most sleep advice is a list of rules you cannot remember; this guide is a sequence — measure first, then one change a week — that ends with you holding your own numbers and your own routine. It names the two forces that actually control sleep (sleep pressure and the body clock), shows you why 'tired' and 'sleepy' are different signals, and gives you the ten levers that matter: the fixed wake-up anchor, the 20-minute rule for restless nights, the 10-3-2-1 caffeine and alcohol clock, the 16 to 19°C cool-cave room, the worry box that parks 3am thoughts, and the daytime handoff of light, food and movement. Every claim is traceable to a real source — the caffeine-at-six-hours study, the CBT-I meta-analyses, the NHS and NICE guidance — and nothing in it asks you to buy or take anything. You get a printable sleep diary, a one-page audit, a 7-week plan, a 20-term glossary, and the exact signs that say it is time to see your GP (sleep apnoea, restless legs, persistent insomnia, low mood). Written for UK readers, in plain English, by PracticaleBooks.com.