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Summary

Improve your sleep and discover its healing power with a few simple methods.

What if only a few changes to your habits and life routine could dramatically improve your sleep and life satisfaction?

Amazon best-selling author Anthony Glenn presents the remarkable findings of the impact of sleep on our health and how to incorporate healing tips for a good night’s rest into our lives. Based on his expertise of over 15 years of working with clients, as well as his personal experience of transformation from a sufferer of insomnia and panic attacks to a perfectly healthy and fulfilled individual, Anthony answers the question: How can sleep hygiene impact our physical and mental health?

You’ll discover:

  • Why we sleep
  • What happens during sleep
  • What a lack of sleep does to your mind and body
  • How sleep deprivation affects your thinking and physical health
  • Sleep and mental illness
  • Sleep and weight gain 
  • Sleeping hygiene (before going to bed)
  • What you should avoid before bedtime
  • Food and drinks for better sleep
  • How to customize your sleeping environment
  • Tips and tricks for better z’s
  • The Navy SEAL technique and how to practice it
  • What to do if nothing helps
  • Bonus chapter: Make friends with your mornings. 

Open your eyes to the importance of sleep. This manual of easy-to-follow advice can be applied to your case with life-changing results.

Scroll to the top, click the “Buy Now” button, and discover the healing power of sleep.

©2020 Anthony Glenn (P)2020 Anthony Glenn

What listeners say about The Healing Powers of Sleep

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If this book puts you to sleep, it’s succeeded!

When you don't get enough sleep, you're likely to be more emotionally reactive. Your actions will be more intense and impulsive. You might find yourself losing your temper with your kids, fighting with your partner, or lashing out at coworkers. These situations are not fun, and they don't contribute to the quality of our relationships.

It's not just about being grumpy. We go further by beating ourselves up for not being in control of our emotions, which leaves us exhausted, drained, and critical of ourselves.

If you don't sleep well just for one night, you end up being testier and less in control of your reactions. And when it comes to chronic sleep deprivation, these kinds of negative outbursts can become an everyday occurrence.

24 people found this helpful

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Live better and longer

Gratefulness, appreciation for other people, empathy, and self-awareness are all vital parts of one's emotional intelligence.

Sleep deprivation diminishes them, often weakening our most important relationships. Couples who lack sleep fight more and solve problems less successfully than rested people.

According to research, if just one of the partners lacks sleep, it's enough for conflicts to increase.

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Had to get the print version, too!

Pondering the nature of sleep has been going on since the dawn of the human species. However, the general attitude towards sleeping changed throughout the course of history. From a natural cure, sleep somehow unjustly turned into a waste of time for many people. Ever since Edison invented the lightbulb, people have started staying up later. Where before they went to bed with the setting of the sun, now they stay awake long into the night so they can do more. Sadly, the importance of sleep has been underestimated for too long. In the 20th Century, people started treating sleep almost as if it were an illness. That’s change slightly in modern days. We now tolerate our need for sleep, although not too enthusiastically. We still recognize it's vital, but we don't know why exactly why it is. Unfortunately, our knowledge of sleep is still fairly limited and based on intuition, but, on the plus side, there’s much more we can learn about it. Life is full of emotionally charged experiences. They are stored in our memories, and sleep plays a significant role in processing them. REM sleep is crucial for processing unpleasant and painful memories and helps us to ease the pain these kind of memories can cause. Besides that, sleep helps your brain to bounce back to emotional balance, so this rest is crucial for your emotional and mental health. When you don't get enough REM sleep, your mind doesn't experience these therapeutic benefits.

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Why We Sleep---Finally!

The human body has a circadian rhythm, the natural clock that tells you if it's day or night, the time for rest or for being active. It helps your body stay awake or fall asleep, and it affects your mind, body, and hormones. What tells your body it's daytime is bright daylight or bright artificial light if there's no other option. Natural sunlight helps your circadian rhythm stay healthy, and you end up having more energy during the day and sleep well during the night. Studies have shown that increased exposure to sunlight improves the quality of sleep for about 80%, in people with insomnia, but also healthy older adults. This works for people with severe sleeping issues, but it can also help you if you experience average sleep. Expose yourself to bright sunlight as much as possible, or invest in a bright artificial light such as a sunlamp. The key hormone that tells your brain and body it's time for sleep is melatonin. Melatonin supplements are one of the most common sleeping aids. It's known as a remedy for treating insomnia, and it can help you to fall asleep fast. Talk to your doctor about taking melatonin in pills. It might be a great solution, but some precaution is necessary. There are also other supplements that can help you relax and have a better rest, such as valerian root, ginkgo biloba, glycine, lavender, magnesium, and L-theanine. These are all-natural remedies, not magic pills, and can help you in combination with certain sleep strategies.

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Superb introduction to sleep and its relationship

A handful of nuts, such as walnuts and especially almonds, can help you sleep more soundly. They are rich in melatonin, a sleep-regulating hormone. They also contain magnesium, a mineral that helps improve sleep quality.

Fatty fish such as tuna, salmon, mackerel, and trout are especially healthy due to their high content of vitamin D. They are also rich in omega-3 fatty acids, which reduce inflammation and prevent heart disease. The combination of these two has the power to promote sleep because they increase serotonin levels.

A cup of tea, with no caffeine, of course, is a great thing to include in your evening routine. There are certain kinds of herbs and combinations of them that induce sleepiness. Some good choices are chamomile, lavender, ginger, peppermint, or specially blended bedtime teas.

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Protect your sleep at all costs

Study after study has revealed that poor health, even a shorter life, can be the price of insufficient sleep. When you lack sleep, you're not just tired and grumpy. Your whole body suffers, and the consequences can be major. It affects everything, from weight gain to heart disease to lowered sex drive to the length of your life. During sleep, your body produces and releases cytokines, proteins that guard you against infections. At the same time, some other vital components, like antibodies and white blood cells, decrease, leaving you exposed. In addition to that, the quantity of inflammatory compounds increases, as they would in conditions like asthma and allergies. In the modern world, we tend to be proactive, efficient, and productive. So, lying in bed seems like doing nothing and wasting time. As we have already shown, time spent asleep is like an investment in your health and quality of your life, not a waste. Your brain has a lot of work to do while you are asleep. Give it enough time to do its job.

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sleep + diseases interactions

Sleep-deprived people, research shows, are more likely to make risky financial decisions. They are also more likely to cheat.

It's clear that cognitive skills such as judgment, decision-making, and selfcontrol have a great affect on our lives and how important they are for keeping us in line with our and society’s values.

When you don’t sleep enough, they’re very much affected negatively.

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Think twice before you sacrifice sleep!

It's not completely clear why sleeping is so crucial for heart health, but it is a factor that impacts our heart more than age, smoking, or even physical activity. It might be because of the impact sleep deprivation has on underlying health conditions and biological processes like glucose metabolism, blood pressure, and inflammation. It also might be because of the stress sleep deprivation provokes. Further, we all know how hazardous the effects of stress are on heart health. It's not surprising that lack of sleep contributes to a negative mindset. Sleep deprivation makes us focus on the negative and keeps our mind stuck, going over negative thoughts again and again. It's called repetitive negative thinking. Repetitive negative thoughts make you feel bad and prevent you from performing well. They are hard to control when you are tired, and they can contribute to the development of depression and anxiety. Fruits with high melatonin content could help you sleep better. You can try bananas, tart cherries, pineapples, and oranges. Two kiwis before bedtime can even help you with severe insomnia. It will help you fall asleep faster and sleep a bit longer. Just don’t go overboard with this sweet green fruit. Just one contains enough vitamin C to fulfill your daily needs. Also, fruits rich in antioxidants like berries, raisins and plums can help you beat stress provoked by sleep disorders.

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Well sleep is crucial mental health

Like many other things in life, men and women experience sleep deprivation differently. It refers to emotional impact, too. When they don't get enough quality rest, women experience more anger, resentment, and depression in the morning than men. Women's brains, in general, spend more energy than men's. That's perhaps due to women's ability to multitask. This expanded spending means that women need more restorative sleep for healthy brain functioning. When they don't get it, emotional issues can arise more often and sooner than in men.
Obviously, sleeping well and enough is crucial for your mental health, your inner balance, relationships, and emotional well-being.

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Increase your health overnight!

I love this book. Hitting 50 took a toll on my sleep pattern. I would wake up for several hours in the middle of the night only to fall asleep shortly before the alarm sounded. I applied several of the strategies Mr. Anthony suggested. I have fewer nights of waking and, when I do, I use the strategies to fall back asleep fairly quickly. When I remain awake for several nights, I review some of the strategies and try a new one or go back to a strategy I used previously. Each strategy is described thoroughly and the underlying message is 'Relax, don't make not sleeping a bigger problem by worrying about not sleeping! Try this."

7 people found this helpful

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  • James Drew
  • 10-05-20

The Navy SEAL technique


Can you imagine how important sleep is for Navy SEALs? They have to sleep under impossible conditions, in any environment, and their life, day by day, depends on how rested they are.
It's not surprising that these warriors have some tricks to help them fall asleep in two minutes. Now you can give it a try. It works great with most people. The only downside is that you will need a few weeks of practice.

How to fall asleep in minutes like a Navy SEAL:
***Sit on your bed.
***Relax all the facial muscles, your jaw, the base of your tongue, and your eye muscles. Let your eyes rest.
***Completely relax your shoulders and arms.
***Breathe. While exhaling, relax your legs, feet, and toes.
***Clear your mind of any thoughts for 10 seconds.

Visualize one of these scenes:

=You're in a canoe on calm water with a clear, blue sky above.
=You're repeating the words "don't think" for 10 seconds.
=You're lying in a black velvet hammock.

Anthony Glenn is a teacher, psychologist, and author of bestsellers such as Mental Hygiene, How to Simplify Your Life, Battling Burnout, and several more top selling self-improvement books. This manual of easy-to-follow advice can be applied to your case with life-changing results.
HE USES A BRIEF, STRAIGHT-TO-THE POINT STYLE, WHICH GIVES DIRECT SOLUTIONS FOR SOLVING PARTICULAR PROBLEMS.

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  • Sidney Shook
  • 11-05-20

GET YOUR SLEEP!!

I've been struggling with insomnia for several years now and have often felt overwhelmed by the various articles and research I've found online. Mr. Glenn's book made addressing my sleep issues feel so much less daunting. The book is very well-organized and written in a way that's easy to understand and follow without feeling intimidating. Anthony Glenn (Psychologist) comes across as supportive and empathetic and she really really made me feel empowered, and gave me hope that I really can beat insomnia. I'm feeling much more well rested already! Simple carbs like white bread, refined pasta, baked goods, and sugar may reduce serotonin levels and impair sleep. Avoid them and choose complex carbs instead. Whole grains are the perfect bedtime snack. Eat oatmeal, popcorn, or whole-wheat crackers with nut butter. I have read several books on sleep and insomnia as it has been a challenge for me for the past 10 years or more. This book has the best one for practical strategies to battle insomnia. The Getting Started section lays the ground work for the book; exploring about the different types of insomnia, how the book can help, and how best use the book. I found the strategy section the most helpful and felt each one built on the previous one. If you can’t take the time to read the book cover to cover, so you can get quick help if needed. As a health coach and as someone who suffers with insomnia occasionally, I would recommend this easy-to-follow and encouraging book.

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  • jenny
  • 24-07-21

Calm and stress relief during our COVID times

" Glenn is very knowledgeable and the content was very engaging. The modules were short and effective.

The content was broken down into different areas of sleep. This gives you clarity so you can then focus on the area that affects you as an individual.
The tools and techniques are easy and practical.

I recommend this course to anyone looking to learn about sleep and improve their sleep."

21 people found this helpful

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  • Dollie Ring
  • 12-05-20

If you DON'T snooze, you lose!

Not surprisingly a lot of the book is dedicated to reducing stress and anxiety, common causes of insomnia. But the book does so much more. I got interested in this book because I have several friends who take sleep aides, and while these are not dangerous. I hate to ensure with medical agents something as basic as sleep. I prefer to ensure sleep comes and stays with me through more natural means and have in the past experimented with relaxation therapy, which has helped. Now I swear by white noise to help me fall and stay asleep through the night. But this book offers a number of tips to diagnose the cause of your insomnia as well as how to ensure a good night's sleep.

Using techniques such as journaling to analyze your habits to setting aside worry time as a means to ensure a more relaxed self at bedtime, the author does a good job of covering the broad range of causes for insomnia and then provide solutions.

I recommend this book to anyone that suffers from lack of sleep and wants to tackle that issues using non-medical tools. Well written book that approaches the subject of insomnia in a non-judgemental way and seeks to help the reader tackle their individual sleep issues.

20 people found this helpful

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  • Tania
  • 02-08-21

Its relationship with health.

Our cells need fuel to do all the hard work they do. They use glucose, which is a high-energy carbohydrate. Insufficient sleep influences the way the body processes glucose, and that leads to type 2 diabetes. Not fun at all. Just one short-term sleep restriction is enough to make a group of healthy adults show changes in how they process glucose. It’s much slower than when they are rested, research has shown. Study after study shows the same: people who sleep less than five hours per night have a significantly greater risk of developing or already having diabetes. Scientific studies that have proven that sleep deprived people are more focused on the negative, have more repetitive negative thoughts, and have difficulty in controlling them than their rested counterparts. The more tired you are, the harder it is to control negative thoughts and shift your mind away from them. Being stuck in the cycle of negative thinking is a truly bad experience, but it’s exactly what happens when you chronically lack sleep.

19 people found this helpful

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  • Sidney
  • 13-05-20

Very important for understanding sleeping issues

In studies with animals, those that had been completely deprived of sleep ended up with weakened immune systems, dying within a few weeks. For obvious reasons, these types of studies weren’t conducted on humans, but we can assume that the results would be similar. Sleep deprivation is harmful; it affects our health in many ways and can lead to diabetes or even death. We'll look more at sleep deprivation a little later on, but the fact remains that our bodies need rest to have the time to repair themselves. Staying awake requires some work for the brain. It's not our default state. Wakefulness is the result of the brainstem stimulating the cortex with a mix of neurotransmitters, including acetylcholine, glutamate, serotonin, and norepinephrine. The brainstem has an ascending activating system (AAS) that delivers the neurotransmitters to the cortex. The ascending activating system is a collection of nuclei or groups of cell bodies. The purpose of these nuclei is to project particular neurotransmitters to targets in the cerebral cortex or thalamus, a part that works as a gate to the cortex. Disabling projections from these nuclei drives the brain into an irreversible slumber.

18 people found this helpful

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  • Ethel
  • 23-08-21

Confidence with falling sleep

Sleep affects all aspects of your life. When you don't have enough of it, all the segments of your life suffer, especially your health, mental and physical.

Interesting research conducted by scientists at the University of California Berkeley shows that sleep deprivation increases anticipatory anxiety, the kind that has you worrying about the future. It also worsens symptoms of regular anxiety and can contribute to developing an anxiety disorder.

So, if you, in general, tend to worry, make sure you get plenty of rest to maintain a healthy emotional balance and avoid developing mental health issues connected to anxiety.

15 people found this helpful

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  • Kelly
  • 31-08-21

Sociology of sleep.

When we are sleepdeprived, we become irritable and impatient. We have problems thinking clearly and making decisions. Our perception is also not right. This often ends up causing car crashes and other accidents. You can't rely on the judgment of a tired shift worker. When you are tired, you can have a completely wrong perception of reality, make wrong decisions, or say or do something you never would otherwise. Sleep deprivation also causes problems with memory. You end up not being able to consolidate your memories. They never transit from short-term to safer long-term memory. That's because both slow-wave sleep and REM sleep have a role in the consolidation of declarative and procedural memory. Declarative memory refers to remembering information, facts, like a to-do list, or a lesson from history class. That's why you need enough sleep before an exam. Procedural memory is responsible for learning new skills and managing tasks, like riding a bike or washing dishes. In the beginning, those skills are challenges, but by practicing, they become routines you don't need to think about in order to do. That's why infants need so much sleep and learn so fast. In studies where people in the experimental group were completely deprived of sleep and given some material to learn, they were capable of remembering only 35% of the amount the control group managed to learn.

12 people found this helpful

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  • William
  • 11-09-21

Breakthrough metabolic science.

People who have mental issues suffer from sleep disorders, too. Those two go hand in hand. Doctors noticed this connection long ago, and they are aware of how treating a particular illness improves the quality of sleep in patients. But, until recently, they weren’t able to connect that lack of sleep might contribute to symptoms. Sleeping problems might not be a consequence of a mental disorder or illness, nor a symptom of one, but one of its reasons. Scientists tested this idea and came to astonishing results. By treating sleeping problems, many patients who suffer from depression, anxiety, bipolar disorder, or even schizophrenia experienced a major improvement in their symptoms! Scientists then went further with the research and found that people who were prone to some of these mental issues didn't develop them if they had sufficient sleep. These findings are precious because they show a possible direction in healing these conditions, and they tell us what mighty power lies just in sleeping well. To maintain mental health, avoid developing some of the disorders you might be prone to, or to help yourself with some issues you already have, get plenty of rest and make it your priority.

10 people found this helpful

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  • Anthony Reid
  • 16-05-20

And, if you still can’t fall asleep...

Cottage cheese is rich in lean protein and tryptophan, an amino acid that increases the levels of serotonin. Low levels of it contribute to insomnia. You can combine it with raspberries, which are rich in melatonin. If you're trying to fall asleep for more than 30 minutes, but you're still awake, maybe you're not ready for sleep yet. If you try to force yourself to fall asleep, you won't relax and probably won't drift off any time soon. Try doing something else for a while. Get up and go to another room to enjoy a calming activity until you feel sleepy. Just don't lie in bed, forcing yourself to sleep. If there is a particular item or activity that you know is causing you issues with falling asleep, cut it out from your evening routine, and keep it away from your bedroom. Once you’re ready for bed again, try repeating your evening routine or enjoy another calming activity under diminished light. Many medical conditions and illnesses can affect sleep. It's the case with asthma, allergies, arthritis, and many others. The list is a massive one. The solution is to find the primary problem and treat it accordingly. Every mom knows how challenging sleep can be during pregnancy, especially in the third trimester. You can never seem to find a comfortable enough sleeping position. Add leg cramps, discomfort in the chest, and getting up every few hours to go to the toilet, and you are left with dark circles under your eyes after a long night of being awake. It’s as if Mother Nature is preemptively prepping you for what’s to come once the baby arrives. Many over-the-counter and prescription drugs case disturbed sleep, among other side effects. If this is the case with you, seek an alternative with your doctor.

8 people found this helpful