The Sleep Prescription: Seven Days to Unlocking Your Best Rest
- Downloads：4204
- Type：Epub+TxT+PDF+Mobi
- Create Date：2023-01-10 05:51:46
- Update Date：2025-09-06
- Status：finish
- Author：Aric Prather
- ISBN：0143136658
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Summary
"Vastly knowledgeable and genuinely brilliant 。 。 。 An easy yet most effective how-to guide on sleep。" --Dr。 Matthew Walker， New York Times bestselling author of Why We Sleep
From renowned sleep scientist Dr。 Aric Prather， a book that offers a simple yet powerful plan to improve your sleep in seven days
We need sleep to survive。 Sleep is as essential as food， water， and oxygen。 So how can something that should be so instinctual and automatic be so hard？ Dr。 Prather runs one of the world's most successful sleep clinics and has cracked the code to help even the most restless of sleepers get a good night's rest。
In The Sleep Prescription， Dr。 Prather shares the powerful solutions that he uses to help his patients at the clinic achieve healing and restorative sleep。 Going beyond the obvious solutions， Dr。 Prather shares surprisingly simple yet deeply effective techniques that will help you lie back and let sleep work its magic。
The seven-day prescription will lead you through these exercises:
Day 1: Set Your （Internal） Clock
Day 2: Ease Off the Gas
Day 3: Energize--But Do It Right
Day 4: Worry Early
Day 5: You Are Not a Computer; You Can't Just Shut Down
Day 6: （Re）Train Your Brain
Day 7: Stay Up Late
Over the course of seven days， this book will teach you how to get out of your own way， so that your body can do effortlessly what it was built to do: sleep well。
From renowned sleep scientist Dr。 Aric Prather， a book that offers a simple yet powerful plan to improve your sleep in seven days
We need sleep to survive。 Sleep is as essential as food， water， and oxygen。 So how can something that should be so instinctual and automatic be so hard？ Dr。 Prather runs one of the world's most successful sleep clinics and has cracked the code to help even the most restless of sleepers get a good night's rest。
In The Sleep Prescription， Dr。 Prather shares the powerful solutions that he uses to help his patients at the clinic achieve healing and restorative sleep。 Going beyond the obvious solutions， Dr。 Prather shares surprisingly simple yet deeply effective techniques that will help you lie back and let sleep work its magic。
The seven-day prescription will lead you through these exercises:
Day 1: Set Your （Internal） Clock
Day 2: Ease Off the Gas
Day 3: Energize--But Do It Right
Day 4: Worry Early
Day 5: You Are Not a Computer; You Can't Just Shut Down
Day 6: （Re）Train Your Brain
Day 7: Stay Up Late
Over the course of seven days， this book will teach you how to get out of your own way， so that your body can do effortlessly what it was built to do: sleep well。
Reviews
Madame Histoire
，
A rather short book aiming to help insomnia sufferer， from an expert in the field， giving practical advices。Key advices to remember:- Consistent wake up time！ Every day， even weekends。- Mindfulness meditation works。 It has provide some of the same restorative benefits as sleep。- Worry early because anxiety keep one awake at night。 Have a 15 min timer as your "daily intentional worry time" during which you just worry （you can say your worries out loud， or write a journal）， but you do not problem- A rather short book aiming to help insomnia sufferer， from an expert in the field， giving practical advices。Key advices to remember:- Consistent wake up time！ Every day， even weekends。- Mindfulness meditation works。 It has provide some of the same restorative benefits as sleep。- Worry early because anxiety keep one awake at night。 Have a 15 min timer as your "daily intentional worry time" during which you just worry （you can say your worries out loud， or write a journal）， but you do not problem-solve。- Do a problems-solutions two columns list which is a plan （actionable doable steps in the close future， eg tomorrow or the day after） on getting started on addressing each problem rather than being a direct complete solution- Don't go to bed unless you are sleepy， OR if you are in bed and can't sleep， get up and do a wind-down activity till you are sleepy。 If you do to bed and still can't sleep， get up again and repeat。 Do not turn on all the light， do not do productive work。 - If up in the middle of the night， try a "thought records" and read it again the next morning and see how our night thoughts are usually incorrect。- Keep a sleep diary to tract your sleep efficiency （your sleep VS your sleep opportunity aka how long you are in bed， how long it took you to fall asleep）， the goal is to sleep as much of your time in bed actually sleeping。- If nothing else work， restrain your sleep by staying up late until you must sleep。Unrelated quote that made me laugh about June who stopped dying her silver hairs during the pandemic:"She doesn't mind getting older-"It's better than the alternative！" is what she always says。" 。。。more
Barbara Kemp
，
I read this book the way the author intended， one chapter per day。 It sounds like such a good idea， learn your triggers for insomnia and get a better night’s rest。 Stop stimulating yourself two hours before bed， don’t drink caffeine after lunch。 Use bed only for sex or sleep， not reading or watching screens。 I wish it had worked。 I stay up later now because I learned that I don’t need 8 hours of sleep a night， 7 is more than enough。 But I still struggle to fall asleep。 So it only gets 4 stars。
Lynn
，
The book is okay。 There's tip and suggestions。 I can't find a practical reason for the process to take seven days aside from the fact that the author has a sleep journal to fill out。 It is kept on the back pages of the book。I borrowed it from the library and would feel that I spent too much money on this book if I purchased it for the amount of material offered。 Each chapter gives some scientific information about sleep and anecdotal examples of how and why his methods work but the summaries at The book is okay。 There's tip and suggestions。 I can't find a practical reason for the process to take seven days aside from the fact that the author has a sleep journal to fill out。 It is kept on the back pages of the book。I borrowed it from the library and would feel that I spent too much money on this book if I purchased it for the amount of material offered。 Each chapter gives some scientific information about sleep and anecdotal examples of how and why his methods work but the summaries at the end of each chapter are what it all boils to。I am definitely going to implement the suggestions and try them out but I recreated the sleep journal on a spreadsheet rather quickly。 In my opinion， this information could just as easily be provided on a website but of course the author， etc wouldn't be compensated。 。。。more
Jonathan Wong
，
Shorter read compared to other sleep books， easy to implement， and summarizes takeaways at end of each chapter。
Sarah Dawson
，
If you're having a hard time sleeping， this is essentially what you would pay money for a sleep expert to tell and help you do。 It's good stuff！ If you're having a hard time sleeping， this is essentially what you would pay money for a sleep expert to tell and help you do。 It's good stuff！ 。。。more
Deni
，
Highly recommend for all humans。 As someone who has a clinical diagnosis of chronic insomnia and has been through CBT-i， this book is legit。 Thank you Dr。 Prather for sharing your knowledge with the world。 This book felt like validation and a hug。
Heidi Larson
，
Why do I keep reading/listening to books that ask for participation and then ignore that ask？Also， I am absolutely not the target audience for this book。。。 I never go to bed at the same time， I always mess with my circadian rhythm。。。
January
，
The Sleep Prescription: Seven Days to Unlocking Your Best Rest by Aric A。 Prather， PhD4h 49m read by the author， 224 pagesGenre: Nonfiction， Health & Fitness， Medical， Science， Sleep - Health Aspects; Sleep Disorders - Alternative Treatments; Public Health， Self-Help - Publications Featuring: Sleep Diary， Why You Need Sleep， Sleep Health Disparity， Sleep Hygiene， Sleep Rhythms， Sleep Drivers， Circadian rhythms， Melatonin， Caffeine， Light， Resetting Rating as a movie: PG My rating: 🌟🌟🌟🌟🌟My though The Sleep Prescription: Seven Days to Unlocking Your Best Rest by Aric A。 Prather， PhD4h 49m read by the author， 224 pagesGenre: Nonfiction， Health & Fitness， Medical， Science， Sleep - Health Aspects; Sleep Disorders - Alternative Treatments; Public Health， Self-Help - Publications Featuring: Sleep Diary， Why You Need Sleep， Sleep Health Disparity， Sleep Hygiene， Sleep Rhythms， Sleep Drivers， Circadian rhythms， Melatonin， Caffeine， Light， Resetting Rating as a movie: PG My rating: 🌟🌟🌟🌟🌟My thoughts: 📱9% 26:02 Day 1: Set Your （Internal） Clock - The introduction was great but his voice， even sped up， calming and makes me sleepy。 I'm going to have to find something else as I have errands soon。 📱20% 57:26 Day 2 Ease off the gas。 I don't know how I'm supposed to improve on sleeping when his voice knocks me out every time。 Screens are off and temperatures are low。 So I read this book 2¼ times。 I couldn't read it solo because it put me to sleep， he has a soothing voice， and the explanations on what makes sleep are very suggestive。 I decided I wasn't going to go through this day by day so listened to it twice while cooking and driving。 I'm not that far gone so I don't need the 7 days， I just need to tweak my routine and give up reading in bed。 The table of contents are: Dedication Introduction: You Were Built to Sleep Before We Begin Day 1: Set Your （Internal） Clock Day 2: Ease off the GasDay 3: Energize - But Do It RightDay 4: Worry Early Day 5: You Are Not a Computer， You Just Can't Shut Down Day 6: （Re）Train Your BrainDay 7: Stay Up LateConclusion: Renewing Your Prescription: This Is The Beginning， Not The EndAcknowledgmentsAppendix 1: Additional Resources Appendix 2: Your Sleep Diary Credits。Hopefully， that gives you an idea of this book and how it can help you， whether you have trouble sleeping or are suffering from insomnia。Recommend to others？: Yes！ This book has tons of fantastic information and solutions and gets straight to the point without fillers。 。。。more
Hlyan
，
Sleep isn't something that you do， sleep is something that happens to you。 We can't make ourselves fall asleep whenever we want to， but we can make ourselves wake up。It is the most important of the things that I learned from this book。 I already have a pretty good sleep every night。 I always fall asleep within 15 minutes and stay asleep throughout the night。 But I want to change my sleep schedule。When we're trying to improve our sleep or to change our sleep schedule， what we usually think is we Sleep isn't something that you do， sleep is something that happens to you。 We can't make ourselves fall asleep whenever we want to， but we can make ourselves wake up。It is the most important of the things that I learned from this book。 I already have a pretty good sleep every night。 I always fall asleep within 15 minutes and stay asleep throughout the night。 But I want to change my sleep schedule。When we're trying to improve our sleep or to change our sleep schedule， what we usually think is we need to go to bed early。 But it never works because we don't feel sleepy when we go to bed early。What Aric suggests is that instead of changing your bedtime， change your wake-up time。 You can't force yourself to fall asleep， but you can force yourself to wake up。 Set a time you prefer to wake up， stick to it， and your body will follow， your sleep will follow and your bedtime will change。 This is about taking advantage of sleep pressure and the zeitgebers， or the sleep cues， which you'll learn in this book。To me， personally， Matthew Walker's Why We Sleep is the best book on sleep published so far。 While it is about improving our knowledge and understanding and changing our mindset about sleep， this book The Sleep Prescription is more about practice。 This book goes beyond the basic sleep hygiene that we're all familiar with， like keeping the room temperature cold or not drinking coffee late in the evening， etc。 Yet， what it offers are very simple methods， the ones that Aric the sleep scientist found really work in his sleep clinic。 It will even tell you to sleep late， really。 You'll be happy to know， if you're like me who enjoys reading on the Kindle or using the phone to listen to audiobooks in bed， that blue light isn't really the problem most of the time。This book will also show you how to calculate your sleep efficiency and how you can improve accordingly。Whether you're sleep is poor or you're already having a great sleep every night， you might still learn something from this book which will be beneficial to you。 。。。more
V Dixon
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