{"action":"opened","issue":{"url":"https://api.github.com/repos/dwyl/sleep/issues/29","repository_url":"https://api.github.com/repos/dwyl/sleep","labels_url":"https://api.github.com/repos/dwyl/sleep/issues/29/labels{/name}","comments_url":"https://api.github.com/repos/dwyl/sleep/issues/29/comments","events_url":"https://api.github.com/repos/dwyl/sleep/issues/29/events","html_url":"https://github.com/dwyl/sleep/issues/29","id":388920231,"node_id":"MDU6SXNzdWUzODg5MjAyMzE=","number":29,"title":"Which book beyond the basics?","user":{"login":"iteles","id":4185328,"node_id":"MDQ6VXNlcjQxODUzMjg=","avatar_url":"https://avatars0.githubusercontent.com/u/4185328?v=4","gravatar_id":"","url":"https://api.github.com/users/iteles","html_url":"https://github.com/iteles","followers_url":"https://api.github.com/users/iteles/followers","following_url":"https://api.github.com/users/iteles/following{/other_user}","gists_url":"https://api.github.com/users/iteles/gists{/gist_id}","starred_url":"https://api.github.com/users/iteles/starred{/owner}{/repo}","subscriptions_url":"https://api.github.com/users/iteles/subscriptions","organizations_url":"https://api.github.com/users/iteles/orgs","repos_url":"https://api.github.com/users/iteles/repos","events_url":"https://api.github.com/users/iteles/events{/privacy}","received_events_url":"https://api.github.com/users/iteles/received_events","type":"User","site_admin":false},"labels":[{"id":489440681,"node_id":"MDU6TGFiZWw0ODk0NDA2ODE=","url":"https://api.github.com/repos/dwyl/sleep/labels/question","name":"question","color":"cc317c","default":true}],"state":"open","locked":false,"assignee":null,"assignees":[],"milestone":null,"comments":0,"created_at":"2018-12-08T13:01:01Z","updated_at":"2018-12-08T13:01:01Z","closed_at":null,"author_association":"MEMBER","body":"I've suffered from insomnia for the largest part of my adult life, so I've read and researched a fair amount on sleep, meaning I know the basics.\r\n\r\nI would _like_ to read a sleep book (or readme) that isn't all _dross_ with one or two worthwhile pages (I've flicked through a number of sleep books that are mostly a combination of 'here is what we did when we were cavemen' and 'here are some elementary tips for what you need to do now').\r\n\r\nHere's what I know about getting better sleep (in no particular order):\r\n+ No blue-light emitting devices for at least an hour (preferably at least 2 hours) before bedtime\r\n+ Have a consistent bedtime and wake up time that you stick to religiously every day\r\n+ Have a night time routine that allows you to wind down and lets your mind know you are preparing to sleep\r\n+ Block out all light from your room and wear a sleep mask if you need one to make sure it's pitch dark\r\n+ Soft lighting in the two hours preceding bedtime to avoid inhibiting melatonin production\r\n+ Block out as much noise as possible\r\n+ Drink a glass of water with magnesium 30-60 minutes before going to bed\r\n+ The bedroom should not be a place of work\r\n+ Bedroom should be kept at a cool temperature\r\n+ If you sleep with a partner, ideally you can each regulate your mattress, duvet and pillow density/material/heat\r\n+ No caffeine after around midday (takes 6 hours - some say 8 - to leave your body)\r\n+ Do not exercise 3 to 4 hours before you go to bed, but _do_ exercise during the day to get your body functioning well\r\n+ Don't eat anything heavy at night and aim not to eat at least in the 2 hours preceding your bedtime\r\n+ Cut back on sugar and refined carbs, particularly with dinner or post-dinner as these inhibit the production of melatonin\r\n+ Don't drink anything for the 2 hours before you go to sleep to avoid needing to wake up to go to the bathroom\r\n+ Do what you need to do as part of your night time routine to both remove yourself from the events of the day and know what you're going to be doing the next day\r\n  + Write down everything that's on your mind that needs to be done\r\n  + Plan for the following morning \r\n  + Meditate or practice mindfulness at the end of the day\r\n  + Drink a herbal calming tea to start your wind down process\r\n  + Take a hot bath\r\n  + Note: these routines or rituals can also (and should) be things you look forward to and give yourself permission to do - this time should not be a catch-all for all the things you didn't get to do during the day\r\n+ Lavender, vetiver or cedarwood essential oils\r\n+ Make sure you get exposure to natural light during the day to regulate your circadian rhythms \r\n+ Don't watch TV or videos late at night as these can keep your brain active even when you're already tired (and the blue light is also bad)\r\n+ Do some deep breathing and light stretching just before bed\r\n+ Don't look at your phone or watch or check the time once you're in bed\r\n+ Wear pijamas as a way of triggering your body into thinking it's time to sleep (only works if you get out of them first thing when you wake up of course\r\n+ Be generally healthy\r\n+ Keep a sleep log so you can identify trends and act upon them\r\n\r\nFor myself personally I also know that the following hold true, but the jury is out on whether these hold true for everyone:\r\n+ No naps after 15h00\r\n+ No caffeine after 15h00\r\n+ Make sure my feet are warm as this helps me sleep more quickly\r\n\r\n***My question therefore is: once you know these basics, which book is recommended reading?***"}}
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