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 (2 risultati)

Condizione: New. Print on Demand.

Paperback. Condizione: 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.…