A Arte de Dormir

by Rob Hobson

Se fica acordado a pensar em como seria bom dormir a noite toda, este livro é para si!
Os seres humanos passam um terço da vida a dormir, mas nem todas as pessoas conseguem dormir bem. Poucas horas de sono ou um sono de má qualidade influenciam todos os aspetos da nossa vida, afetando as emoções, a capacidade de concentração, o apetite e até a memória.
O sono é um período vital de reabastecimento e de reparação do corpo. Se comer bem e fazer exercício físico é, em última análise, uma escolha consciente e pessoal, o sono é influenciado por fatores que por vezes estão fora do nosso controlo.
Depois de anos a lutar contra a insónia, o autor dedicou-se a investigar as diferentes abordagens na obtenção do melhor sono possível. Neste guia prático, mostra que a arte de dormir assenta em três pilares fundamentais: o comportamento individual ao longo do dia, o contexto do descanso noturno e a alimentação. Assim que identificar o seu estilo de vida, pode desenvolver um ritual de sono ajustado.
Boas leituras e bom descanso!

Genres: Nonfiction, Self Help, Health, Science

181 pages, Paperback

Published January 1, 2020

Reviews

[Andrew · Rating 4 out of 5]

This is a concise and informative book on sleeping and why quality sleep is essential to good health. In today's fast-paced world, many people feel that sleeping is something which gets in the way of doing those crucial things in life. But that attitude more likely than not negatively affects your health.

"The Art of Sleeping" is a relatively short read but covers many habits that can improve your sleep, including foods to eat, the digital detox, exercise and the state of the environment around you. The emphasise here is also sleep quality rather than quantity. I've heard of the sleep chronotypes, "larks" and "owls" which designate sleep patterns. But the book also talks about "dolphins", "bears", "lions" and "wolves" which further categorise these patterns.

Dreaming was just skipped over, and I feel more needed to be said as some research suggests that dreams and dreaming might have a direct relationship to learning, memory and other mental activities.

Other books that cover the subject is much more detail, but this is an excellent introduction to the topic of sleep.

[Clara · Rating 4 out of 5]

In this beautifully designed little book, Rob Hobson gives us many practical tips to a better night's sleep, from the habits we do right before bedtime, to how we organize (or not) our environment, as well as visualization and relaxation exercises and even recipes. It is a very short book (most of the pages are taken up with really big illustrations) but it goes straight to the point and tackles the problem of sleeplessness from many different angles.

[Simone Sana · Rating 4 out of 5]

Useful tips, easy to read

[Daisy (Natasha) · Rating 5 out of 5]

Snappy, evidence-based, non-wanky.

[Elmira · Rating 5 out of 5]

милая, добрая книга, с красивыми иллюстрациями, идеальна перед сном😴

внутри рекомендации, которые мы (люди с бессонницей) слышали примерно миллион раз, но повторение никогда не бывает лишним :)

- вечером избегать синего цвета от экранов,
- стараться не пить и не есть продукты, возбуждающую нервную систему (в этой книге целый раздел посвящен еде и напиткам),
- больше двигаться днем,
- при желании вести дневник сна,
- дневной сон продолжительностью не более 30 минут (желательно спать до 16 часов),
- вечером перед сном принять ванну, помедитировать, сделать дыхательные практики и на расслабления каждой группы мышц,
-проследить, чтобы в комнате было темно и прохладно,
- и еще, напоминание, что каждый цикл сна длится 90 минут, значит будильник лучше ставить в промежуток между каждыми 1,5 часа.

У меня в планах прочитать/перечитать другие книги про сон, пока нашла три ( "Зачем мы спим", "Революция сна", "10 рецептов хорошего сна") и еще в двух книгах ("Восходящая спираль", "Свобода от тревоги") есть главы об улучшении сна.

Для меня самый верный способ борьбы с бессонницей - это КПТ. Там есть пункты, которые мне необходимо соблюдать чтобы нормально спать. Например,

- соблюдать режим: ложиться спать (и просыпаться) каждый день в одно время,
- делать небольшую растяжку перед сном, чтобы снять напряжение с мышц,
- не пить черный чай, избегать напитки с кофеином после 12 часов дня,
- остальные пункты, ментальная работа: это избавиться от охранительного поведения, оспаривать свои негативные мысли, выделить время для волнения.

Почти в каждой книге самопомощи упоминается, что мы современные люди спим гораздо меньше и хуже, чем наши предки. Недостаток сна сказывается на ментальном и физическом здоровье. Хорошо, что это поправимо и есть целая наука (точнее раздел медицины) про сон :)

[Lois Carr-Nieves · Rating 4 out of 5]

This little book all about sleeping is incredibly informative, interesting and very useful. It is divided up into eight sections: Sleep, Napping, Bedtime, Behaviour, Environment, Diet, Mindfulness and Ritual. Each section is full of facts and information about why sleep is so important for us and the life factors which can affect your quality of sleep.

It offers up many hints and tips on how to have a better sleeping pattern, including healthy meal ideas, natural sleep tonics and relaxation techniques. Not only is the written content so useful, but it is interspersed with beautiful calming illustrations and quotes from important people in history.

I read this book in one sitting as I could simply not stop. It’s definitely the kind of book I will be returning to periodically and using to create a better sleep routine for myself.

I’d definitely recommend this to anyone who has ever had trouble sleeping or anyone who wishes to feel more energised in their day to day life.

[Nicki Kendall · Rating 4 out of 5]

A concise and easy to read guide to steps to try to help you get a more restful sleep with better quality deep sleep time. These practical and doable tips have helped me improve my sleep. I also enjoyed reading about the importance of sleep on us in so many ways, there is more to it than just not feeling tired as much. #robhobson #theartofsleeping #goodreads #tea_sipping_bookworm #litsy #greatreads #bookstagram #bookqueen #amazonkindle #sleep

[Amashi · Rating 3 out of 5]

My husband got me this book because I’ve always had trouble sleeping and I was excited because the book was very cute and short as well. There were quite a few good tips that I’m planning to add to my daily routine and I also liked the food suggestions as well. Reminded me of small things I should change about myself. This book was helpful and it was very easy to understand as well. It was a nice book overall.

[Emily · Rating 3 out of 5]

Not the best book on sleep i’ve read, I thought it was too short to really be interesting/unique.
This breaks my 2020 reading plan of DNFing 3 star reads however it’s quite hard with mediocre non fiction because sometimes it’s not an amazing book but you still want to hear all the information it contains. So I didn’t really know what to do about this book, oh well

[Cate · Rating 5 out of 5]

Apart from being a beautifully illustrated and well written book, I found it very informative. I have learnt an array of helpful tips to help with my very restless nights. I can’t wait to try the sleep tonic features in this book and the sleep diary is a very good idea to help me determine what is happening throughout the day that affects my sleeping at night.

[Susanne Mills · Rating 3 out of 5]

A little book that was easy and quick to read. But it didn’t grab me and suck me in like some other self help books I’ve read this year. I listened to this on audiobook and found that they ran through things very quickly. It was ok, a quick read.

[Evi Winnubst · Rating 3 out of 5]

Easy to read, beautifully designed and Hobson is giving some useful advice. I am planning to use the week schedules to examine my sleep results very soon. On the other hand I did not feel the book was that outstanding or groundbreaking.

[Emilija · Rating 2 out of 5]

C.A.W.P.I.L.E. rating: 4.57

the book isn't bad at all in terms of the information in it, but it's all very basic info that you can consume in a 20 min youtube video. i didn't find any information in the book that i hadn't read/watched before.

[D Murgatroyd]

Lovely graphics however for reading, light blue type is really hard to read. The book’s designers should have known better!
Content is clear and concise. No ground breaking revelations here but lots of common sense.

[Will Wassenaar · Rating 2 out of 5]

A cute little book, but there was really nothing new or surprising here. If you're struggling with sleep, there's much better reads out there.
Looks pretty though, with illustrations and different sizes of text.

[Andreea · Rating 3 out of 5]

It is a great and short book about why we sleep and how to change different habits in order to get better sleep. If you want more in depth information about sleep this is not the book for you, although it was a nice and calming read.

[Nicole Campbell · Rating 4 out of 5]

Lovely little book, very interesting and in perfect sections for good bedtime reading

[Meriel Murray · Rating 3 out of 5]

Nice little book, but didn't learn much new about the art of sleeping better

[Steph · Rating 3 out of 5]

Very technical, to the point and a good reference point for improving sleep

[Maura · Rating 2 out of 5]

I enjoyed the lovely illustrations and a few little nuggets of wisdom in this little book, but had hoped for more.

[Zhe · Rating 3 out of 5]

interesting little book, good looking design

[Sheila · Rating 2 out of 5]

Nothing really new in this book.But I’ve explored so many books on sleeping that I think I’ve nothing left to try!!

[Jenna Goodman · Rating 5 out of 5]

Binge read in one sitting. Some really good tips on relaxation, visualisation and breathing techniques. Great little book.

[Stefania-Adela · Rating 3 out of 5]

3.5 ✨️

[kaela · Rating 4 out of 5]

proof presentation matters. simple, easy. exactly what a book about how to sleep should be.

[Filipa Costa · Rating 3 out of 5]

(3.5)

Leitura simples e diferente. Uma perspectiva engraçada sobre o sono e aquilo que o influencia.

[Lady's Books · Rating 3 out of 5]

Această carte conține informații prețioase despre ce se întâmplă în timpul somnului, cum să combați insomnia, care sunt factorii care ne influențează odihna și tipurile ciclului de somn (ex: bufnița de noapte, cicărlia, ursul, etc).

Ce mi-a plăcut:
- autorul nu se pierde în detalii;
- sunt menționate studii care pot fi căutate pentru mai multe informații;
- limbajul este accesibil, poate fi înțeles de toată lumea;
- ilustrațiile;
- împărțirea cărții în capitole și subcapitole;
- se citește foarte repede.

De ce o recomand? Pentru că te poate ajuta să înțelegi cum funcționează corpul tău și să fii mai atent la modul în care oboseala/energia sunt prezente în viața ta. Cui o recomand? Mai ales persoanelor care simt că nu se odihnesc sau suferă de insomnii, persoanelor care stau mult și gândesc înainte să adoarmă, dar și celor care doar vor să afle mai mult despre beneficiile unui somn de calitate.

[Lace]

This book was quite fascinating, but it didn’t exactly capture me completely. I enjoyed learning about the science of sleep, but I felt that Hobson’s solutions fell flat. I listened to the audiobook as well, and there was about 10 minutes of Hobson just talking about the ingredients in food repeatedly, and recipes, which I would have skimmed over if I was reading a physical copy.

This book is great for improving your knowledge on sleeping, which I desperately needed, but I feel like this is probably a beginners read.

That combined with me being a harsh rater lead to this book having a relatively low rating.

[Sylvia · Rating 2 out of 5]

90% common sense. Don’t stay up late. Don’t look at your phone at bedtime etc (and here I am on my phone way past my bedtime). Nothing any sensible person doesn’t already know.