The Harvard Medical School Guide to a Good Night's Sleep

by Lawrence J. Epstein, Steven Mardon

Put your sleep problems to rest with this proven six-step plan How many times have you heard it's important to get a good night's sleep? It sounds simple, but it isn't always easy. Now one of the nation's leading sleep experts gives you a step-by-step program for overcoming sleep problems from insomnia and snoring to restless legs syndrome and sleep apnea. Dr. Lawrence Epstein of Harvard Medical School reveals his proven six-step plan to maximize your nights and energize your days. He explains the health benefits of sleep and identifies signs of sleep problems as he gives in-depth advice on how

Genres: Health, Nonfiction, Medical, Self Help

290 pages, Kindle Edition

First published September 25, 2006

Reviews

[Rena Sherwood · Rating 3 out of 5]

This review first appeared on my blog Dreaming of Peter http://dreamingofpeter.blogspot.com/2...

I'm going to let the cat out of the bag now and let you know that I cheated for this book review. I didn't read the entire book. I skipped the parts that weren't pertinent to my life, such as the detailed description of what it's like to visit a sleep clinic, since the odds of me ever going to one are practically nonexistent.

Otherwise, I did read The Harvard Medical School's Guide to A Good Night's Sleep (McGraw Hill; 2006) and can recommend it for anyone concerned about getting a good night's sleep. This is a short look at sleep problems written for the layperson. It does not go into much detail for particular problems like insomnia, narcolepsy, restless legs and other disorders, but does give you enough information to know that you really do not want to have these problems.

There is a big section devoted to children's sleep problems, which parents will (hopefully) find useful. Since I do not have kids I can't evaluate how good the information is.

This is part of a series of short, easy-to-read medical guides put out by the Harvard Medical School and Harvard Health Publications. Harvard Heath Publications' website is a reputable and understandable medical reference for people not involved with the medical industry.

The only big criticism I have of the book is its 7 Step Plan for getting good quality sleep. Step one is "Recognize the need for good sleep." Really? That's a step? Wouldn't the fact that you picked up the book negate this step? It's advice like that that keeps me up at night. Am I recognizing the need for good sleep enough?

[Ben · Rating 3 out of 5]

Not ground-breaking in any way, Epstein's summation of the sleep research literature is concise and efficient. He starts with a discussion of sleep from a physiological and neurological standpoint, moves on to address some common questions, discusses how to get a good night's sleep, and then briefly overviews the most common sleep disorders. The beginning chapters are useful for anyone who hasn't thought much about sleep or done much reading on the subject; they may not be helpful for anyone who has really suffered from sleep-related issues and who has thus done some independent reading on the subject. However, the latter sections on sleep disorders could prove very useful for those types of readers as Epstein efficiently reviews the most common disorders and clarifies their nature. The later chapters could shatter many common myths and help readers understand if they've just got bad habits or are actually suffering from a treatable disorder.

Worth a read if you're interested in improving your quality of sleep or as a second opinion on sleep-related issues.

[Keith · Rating 4 out of 5]

Wow, there sure are a lot of things that can cause disturbed sleep! I was delighted to see this book in the library because there is so little solid information available about sleep. When I started reading it, I was not disappointed. It has good solid research based information.

Lots of interesting points in the first six chapters - so much so that i read portions of it aloud to my family as we were riding in the car.

Part 2 is Chapters 7 through 19, and goes into more detail about specific sleep disorders, and thus was of lesser interest to me. I liked that the book is clear about possible side effects of treatments, and cautions on when it might be appropriate to use and when it might be better to not use a particular treatment. Especially Part 1, rather than being prescriptive, the book is descriptive; leaving room for sense and good judgement. In Part 2, for some disorders the recommendations are quite specific.

"Experiments ... have found that the natural circadian rhythm varies by individual, from as short as 23 hours to as long as 25.5, with the majority falling between 24.1 and 24.5 hours." (Page 183)

"Compared to sleep, napping, and caffeine, other measures are relatively ineffective. ... Will power is not a factor; like a car that's out of gas, the brain automatically shuts down at a certain level of sleep deprivation." (Page 206)

Overall, it is refreshing to have a comprehensive discussion on sleep. This book covers it's importance, and specifics on how to get a good night's sleep.

[Cris · Rating 3 out of 5]

A clear and easy-to-read description of sleep, common problems, and solutions start the book. Epstein provides a six-step plan for getting a good night's sleep for people who aren't suffering for a clinical sleep disorder. One chapter is devoted to signs of a serious, clinical, sleep problem and then the different categories are treated to their own chapter. (For example, Chapter 11 is devoted to "sleep-Related Breathing Disorders: Snoring and Sleep Apnea.")

Epstein wraps the whole thing up with a chapter on "What to Expect from a Sleep Doctor of Sleep Center" and "Health Conditions and Medications That Disrupt Sleep."

It's a good book for someone who's looking for tips on sleeping better and/or are trying to decide if there sleeping problems are severe enough to seek help.

[Jesus Rodriguez · Rating 3 out of 5]

Very good information here. The first part of the book is the most important for me as far as learning the basics of sleep and how to create a better sleeping environment.

The second part deals more with specific disorders and their treatments. I found the chapters of Sleep timing, Jet Lag/Shift Work, and the one on children's sleeping disorders were very enlightening.

Not the most engaging book. All the information is presented in a very straightforward fashion.

[Sherry · Rating 4 out of 5]

This book was very helpful in not only providing the underlying reasons for insomnia but the variety of "cures" available to those of us who cannot sleep. It definitely gave me some ideas and ways to help myself get a good nights sleep.

[Marie · Rating 4 out of 5]

Everything you ever wanted to know about sleep, written intelligently but not in an over-the-top academic way. This was very helpful.

[Brittany]

I picked up this book just to read excerpts that interested me on sleep. A good overview book on healthy sleep habits, sleep stages, sleep disorders, etc.

[박은정 Park · Rating 5 out of 5]

I'd give a 6 out of 5 for this book except I can't, and the references aren't directly mentioned or linked. Otherwise, this is the most informing "sleep book" I've read so far.

[William Schram · Rating 4 out of 5]

"The Harvard Medical School Guide to A Good Night's Sleep" is a comprehensive resource on sleep.

We know that all beings need some form of sleep, but we don't know why. If you go without sleep for too long, you die. So it is in your best interest to get the best sleep you can every night.

Dr. Epstein discusses the various causes of insomnia and how to combat them to achieve normalcy. Epstein is a fabulous writer, going from case studies to conversations on medications and alternative therapies. Epstein also confronts myths on sleep. There are some outliers, but most people need 8 hours of sleep. You can't train your body to get by on less. Alcohol is a sleep disruptor, and so on.

The book was helpful even though I knew a lot of the information contained within it.

[Mohammed Abdoun · Rating 5 out of 5]

I am extremely pleased with this book, and immensely grateful to its author.

Very accessible. Check.

Comprehensive, with both explanation of the basics of sleep and direct guidance to solve its problems. Check.

Intuitively organized, and facilitated for review, remembrance, instruction, and application. Check.

[Joaquim Macedo Ferreira · Rating 4 out of 5]

Muito simples, útil e prático.

[Amanda · Rating 4 out of 5]

Update 1 month later:

I had trouble falling asleep. It would take me over 30 minutes to fall asleep most nights. One month after finishing this book my problem is fixed! I fall asleep very quickly now. The key is to wake up at the same time every morning even on the weekends. In addition to better sleep, I now have more time in the mornings to do things, feeling more accomplished.

[Todd Stockslager · Rating 5 out of 5]

In the best possible way, of course: well-rested, with a good understanding of the importance of sleep, the biology of sleep, sleep facts and myths, and instruction in how to prepare yourself for the best possible sleep for you.

The first section of the book covers these topics in easy to understand layman's terms, but also without talking down to the reader (a delicate balance for writers in fields, like medicine, where technical knowledge can be complex and not well known). Every reader will find the first section worth their time to read straight through.

The second section of the book covers sleep disorders--broadly defined as anything that disturbs sleep. Most readers will search the table of contents and the index to identify their particular issue: from common ones like snoring (my problem) and insomnia to the more unique like parasomnia (sleepwalking and other nonwaking activities) and narcolepsy. The advice is always common sense, designed to make the reader a smarter consumer of health care in this area, and includes a chapter on sleeping medications with warnings about their limitations.

While you can buy this book from Amazon at a good price, I got my copy free from the health information resource center my employer provides as a health care benefit. You may want to pursue that route first if your employer has a similar benefit.

[LuAnn · Rating 5 out of 5]

I've been focused on getting my kids to be good sleepers for the last 2 years so I figured I'd read about how to get the most out of my own 8 hours of sleep. I found this helpful. It had 6 helpful tips for improving your sleep. I found ways to improve my sleep environment so that I fall asleep faster and stay asleep longer. I also learned that I have a minor case of RLS. I have always thought everyone had creepy crawly feelings while falling asleep...I thought it was just the hairs on your leg settling down or something. But no...it's apparently RLS. Guess I am low on iron or something. I also realized we need a new mattress...it's on its way and I can't wait!

[Shae · Rating 4 out of 5]

I highly recommend this for anyone who wants to improve their quality of sleep. My family has some pretty unique sleep issues, from which I am not exempt, and even though I didn't make very many changes to my sleep habits, I do feel more knowledgeable and empowered. There was even an interesting section on creating healthy sleep hygiene for kids.

[Andrea · Rating 3 out of 5]

This was recommended by a friend. Did reading it improve my sleep? No because I was already doing the tips the author suggested, BUT I find the science behind sleep fascinating. It was a great reminder from some of what I learned in A.P. Psychology.

[sam · Rating 2 out of 5]

First six chapters are somewhat helpful as they provide a primer on sleep. The balance of the book is designed to troubleshoot sleeping problems and therefore is not applicable if one has acceptable sleep cycles.

[Shannon · Rating 3 out of 5]

A good look at current thoughts on common sleep disorders. It is easy to read and a good format. Wish it had helped!

[Rehan · Rating 3 out of 5]

quite insightful but I already had this info and was mainly looking for definitive guide to improve deep sleep, for which there's little info contained.

[Kim Caudill · Rating 3 out of 5]

Good material but dated.