Trick Yourself to Sleep: 222 Ways to Fall and Stay Asleep from the Science of Slumber

by Kim Jones

'Wide ranging, backed by science and research, informative and easy to understand, this is a great book for the sleep-deprived' Lisa Artis, The Sleep Council

When was the last time you had a proper night's sleep?

In today's fast-paced, non-stop world, research by the UK's Sleep Council has found that almost a third of us don't get enough sleep most nights. Insomnia can wreak havoc on everyday life - leaving us feeling exhausted, irritable and unwell. Lack of sleep has also been linked to a whole host of long-term chronic conditions including Type 2 diabetes, heart disease, stroke, high blood pressure, obesity and depression.

But don't despair - help is at hand! This book is packed with easy to read and simple to follow tips, as well as some weird and wonderful tricks, all gathered from expert scientific research, that will help you fall asleep and stay asleep. You may be surprised to learn that everything from having a purpose in life to warming your feet, from what you eat through the day to how you breathe, from how much time you spend outdoors to reframing your thoughts and mindset can all help you get a better night's rest.

A good night's sleep can help change your life for the better, and this book will help you to achieve it.

Genres: Nonfiction, Self Help, Health

206 pages, Kindle Edition

First published January 1, 2019

About the author

Librarian Note: There is more than one author by this name in the Goodreads database.

Kim Jones is a freelance journalist specialising in health and well-being. She writes for various national women's magazines and newspapers, including the Daily Mirror, the Sunday Express Magazine, Woman's Weekly, Tesco Magazine and Woman and Home.
Kim lives in Cardiff with her partner, their two sons, a cat and cocker spaniel.

Reviews

[Następcy Książeki · Rating 3 out of 5]

Jest to zbiór ciekawostek i porad w tematyce dobrego zasypiania, snu i jakości snu. Są one powiedzieli że na osiem kategorii:
1-Sposoaby na wyciszenie przed snem
Moje ulubione: zostaw telefon, poczytaj książkę przed snem, pij ziółka oraz rozpyl zapach lawendy. Znane, lubiane oraz działające.
2-Triki z myślami
Myśl o miłym miejscu 👌
3- Triki w sypialni
Hygge i lagom
4- Triki z jedzeniem i piciem
Nie jedź ostrego, ciężkiego i późno posiłku.
5- Sposoby na ciało
Ciepła kąpiel
6- Triki z oddechem
4-6-8 (bardzo fajna metoda swoją drogą)
7- Triki w ciągu dnia (omijam)
8-Sposoby na wyeliminowanie stresu że snem
Lista rzeczy do zrobienia po przebudzeniu.
Przedstawiłam wam tylko kilka metod, które na mnie działają, reszty nie testowałam. Ogólnie jest to fajna lekturka do poczytania np. w pociągu. Zawiera dużo metod z Danymi, Norwegii, religii itp. Przyjemnie się czytała. Nie jest wybitna, ale jest użytkowa (za co wielki +)(6/10⭐)

[joyce w. laudon · Rating 4 out of 5]

Having trouble sleeping?  Maybe always?  Maybe sometimes?  If your answer is yes, this book is worth a look.  It is full of tips for sleep, organized by different types of "tricks."  A few of the chapter headings include Mind Tricks, Food and Drink Tips, Breathing Trick and Tips of Taking the Stress Out of the Day. The suggestions are short and practical and definitely designed to be helpful.  Readers will know some of them but maybe not all.

This title is worth a look.  It can be read in any order and may just help you to get more zzzs.

Many thanks to NetGalley and the publisher for this title in exchange for an honest review.

[Rachel Mantas · Rating 4 out of 5]

This is not exactly the best book to read while driving, but I still enjoyed it. I do wish I had a copy to go back and review the text when I got home from my drives. This had some pretty amazing tips, but I think 222 is a stretch. She had the same tip repeating numerous times throughout the book, though they had slight variations. They were basically the same message. I wish they had just lobbed all the stuff that was similar together. Ie, pre-bed, getting ready for bed, in the bed, and when to get out of bed. Still interesting.

[Fern A · Rating 3 out of 5]

What it says in the title. Not an especially exciting book but lots of useful tips, backed up with scientific evidence and studies.

[Kelly Faysash · Rating 4 out of 5]

This is a great book to use if you have trouble getting to sleep at night. The layout is very easy to use and is divided in several subsections for you to explore. It is in a list format with a paragraph or two explaining the strategy. Many are things you've heard of of course, but there are plenty off the beaten path suggestions.

[Sharon · Rating 3 out of 5]

Some good advice about how to destress and get a better nights sleep. I think the key point is not to obsess about your sleeping, accept that it’s OK to wake up and not necessarily get eight hours of sleep a night.

[Corey · Rating 3 out of 5]

Summary:
A light romp of a book touching on the always interesting and complicated topic of sleep. As someone who takes a very long time to fall asleep and is a very light sleeper, I'm always looking for ways to hack my sleep. There were useful tips in here and some which I already implement as part of my sleep routine. Having a sleep routine has proved very valuable for me and compounding this routine with more and more habits and hacks has helped me get to sleep quicker and stay asleep.

I would recommend this book to anyone looking to fall asleep quicker.

The main message I took from this book is that there are a myriad of strategies to help improve your sleep. Take what works for you and discard the rest.

Some notable points:
- After going to the bathroom before getting into bed, try to go to the toilet again soon after the first time. This can help mitigate over active bladders causing light sleep or prompting you to get up during the night.

- Write a detailed to do list. This helps empty your mind and reduce lingering worries and thoughts.

- Similarly, keep pen and paper near the bed so you can jot down any thoughts or reminders.

- Build a strong association between your bed and sleep. If you're struggling to fall asleep, get out of bed until you're sleepy. Likewise, reduce all activities in bed except from sleep and sex.

- By exhaling, sticking your tongue out and rolling your eyes upwards helps to reduce tension in your jaw.

- During the day, take frequent breaks to help process recent events.

- Our core body temperature often dips between 1pm and 3pm, this why we often feel drowsy in the afternoon and can be an opportunity to have a brief nap.

-Being surrounded by trees, shrubs and birds helps boost your mental health and bring about a sense of calm.

[Witch-at-Heart · Rating 3 out of 5]

I never sleep well so I thought why not check it out. This book explores a variety of of tips for sleep, organized by different types of "tricks" to try. I can't say I am sleeping better but the book was still interesting.

The suggestions are short and practical they are designed to be helpful many of these you may have seen but some are unique. The chapters can be read in any order and may just help you to get some much needed rest.

I recieved this book from NetGalley and The Experiment for an honest review.
#TrickYourselftoSleep
#NetGalley

[Oana-Maria Uliu · Rating 3 out of 5]

While some of these pieces of advice may prove helpful to some people who have never thought of such details, I feel they may not work for people with chronic problems, especially anxiety and depression. It's easy for people who don't struggle with those problems to make suggestions, but it's horrible to be struggling with anxiety and receive advice from those who aren't, it feels patronising, frustrating, leading to even deeper helplessness.

[Cristie Underwood · Rating 5 out of 5]

This is a great resource for those that have trouble falling asleep. I like how the book is separated into sections with brief descriptions versus being a regular book with all of the information together. Some of the information is stuff that I have heard of before, but some of it is different and worth a try.

[Sue · Rating 4 out of 5]

Well there's certainly lots of tips, although I think worrying about which one to try and trying to actually make it work can distract you from sleep anyway. To be fair though, I thought some of the tips were quite good and worth trying - and I have found a couple that 'sort of' work for me. It's a useful book to have and dip in to.

[Katie Cat Books · Rating 4 out of 5]

Nonfiction. Sleep. Tips.

Broken down into categories such as winding down, mind tricks, and breathing tricks, this book provides 222 ways to help readers fall asleep (or back to sleep).

The author is a journalist, not a doctor. Regardless, she provides professional and academic journal citations for many of her tips

The small sections make it easy to mark the book to reference and come back later to try different tips.

I tried some tips I hadn't tried before. Its good to have a bigger arsenal at the wee hours to get back to sleep. Worth reading.

[Jacek Koprowski · Rating 4 out of 5]

It is interesting book about ways to good sleep, sometimes really easy and simple. Good to remind some of those or know completely new. I am glad to read this book, which will be motovation for me to sleep more. Ah what time is now? Time to bed… Sweet dreams!

[Konradowy · Rating 4 out of 5]

Czasem brakuje źródeł i można odnieść wrażenie, że to fantazje autorki ;p

[Jeff Crosby · Rating 4 out of 5]

Interesting collection of ideas of varying value.

[Ashlyn · Rating 4 out of 5]

Very helpful and informative.

[lunarlibrarian · Rating 5 out of 5]

This book is a GOLDMINE. I need my own copy!

[Bethany · Rating 4 out of 5]

Plenty of research-supported tips to explore. The challenge was resisting highlighting the entire books.

[Paula · Rating 5 out of 5]

I liked this so much I bought the book, but I still do not sleep

[Molly · Rating 3 out of 5]

As usual,with any type of self help book, I am overwhelmed. Lots of great ideas, just need to grasp a few to try. That I haven’t tried already.

[Wendy · Rating 3 out of 5]

Als je alle mogelijke tips zoekt om beter te slapen, zoek dan niet verder!

Hier staan echt wel alle mogelijke tips in, soms uit onverwachte hoek, en van de meeste kan het geen kwaad om ze uit te proberen. Toch mis ik enige wetenschappelijke onderbouwing, en vind ik het lastig om door het bos de bomen nog te zien.