Buenas noches

by Michael Breus

En nuestro país, como en muchos otros, la constante falta de sueño, sumada con frecuencia a su mala calidad, afecta a miles de personas. Estamos agotados en el trabajo, en casa y en todas partes. Una buena noche de sueño es fundamental para la salud y la belleza. El doctor Michael Breus, un especialista en el tema, nos explica la estrecha relación de los trastornos del sueño con el aumento de peso, la fatiga –con el consiguiente riesgo de accidentes– y el envejecimiento prematuro. Su libro Buenas noches ofrece un programa de cuatro semanas para dormir más y mejor, basado en los últimos avances científicos sobre el tema. Un enfoque realista y práctico para solucionar con eficacia los desórdenes del sueño de adultos y niños.

Genres: Health, Nonfiction, Self Help, Science, Reference

400 pages, Paperback

First published January 1, 2006

About the author

AKA: Dr. Michael Breus

Reviews

[Brett · Rating 4 out of 5]

I read two of Michael Breus’ books simultaneously, The Power of When and Good Night so my review is of both books. Understanding one’s CHRONOTYPE is foundational to analyzing daily life activities and making adjustments to achieve one’s optimal and natural rhythm. Breus identifies four chronotypes (analogous to the mammals: Dolphin, Lion, Bear, Wolf) and provides simply guidance to confirm which type you are. Then, he provides useful information about each type’s [Key Personality Traits], [Key Behaviors], and [Sleep/Alertness Pattern]. A person’s chronotype is genetic, so it can’t be changed. However, adjusting one’s daily activities taking into account one’s BIOTIME (synonymous with “circadian rhythm”) will result in synchronizing with one’s biology.
I found The Power of When (2016) to be better written and more useful than Breus’ earlier book Good Night (2006) which suggests life ‘hacks’ specific to each chronotype that will enhance one’s sleep health. Good Night covers topics such as: [Setting Goals and Managing Expectations], [Quick Fix Sleep Solutions], [Stress, Performance, Jet Lag and other Business Demands], [Bedroom Makeover], [Sleep Benefits to Aerobic Exercise], [Naps] and draws the connection between BIOTIME, sleep environment, diet, and exercise.

[Lisa Butterworth · Rating 3 out of 5]

lots of good solid suggestions here. some of the science is a bit dated.

[Marlene · Rating 1 out of 5]

I purchased the eBook on my kobo and when you get to the part where this guy says he can overhaul your sleep you are directed to download a sleep diary from his website http://www.soundsleepsolutions.com. However the website is not maintained and all you get is error messages when trying to click on anything but the home page. I tried both IE and Chrome same issue. I tried emailing the web-master and customer care but after a week NO response. And when I open the book on my laptop I can copy and paste anything from the eBook to make a makeshift diary. I would have just ordered the paper copy of this book if I would have known I wouldn't have been able to get the downloads.

[Brianna · Rating 3 out of 5]

The author is very knowledgeable and provided many ideas on how to improve your sleep.

[Caro Anderson · Rating 3 out of 5]

This book has a ton of ideas in it to make your sleep better - both in an overall format and a day by day plan.  The ideas were very helpful.  But, I think everyone needs to evaluate the ideas for themselves.   For example, you might need to avoid eating before bed to sleep better, but I definitely don't.  Surprisingly, being hungry or full before bed doesn't affect my sleep at all.

His dietary recommendations made him lose some credibility with me.  His ideas about diet seemed old-fashioned and, for me, not accurate.  I inadvertently found a dietary plan that improved my sleep dramatically, and it's almost the opposite of his recommendations.

The book really pushes writing in a sleep diary and a worry journal.  I'm not a big fan of creating a diary, but if helps you recognize trends in the cause (what you did during the day) and effect (your sleep), then, by all means, do it.  You'll either need to create our own format or check out the book or maybe his website for his format.  Alternatively, someone has created a stuffed animal that you can write out your worries and stuff the animal with them (called worry eaters).  Although developed for kids, I see the value of something more physical for adults, too.

The author's sleep plan needed a much, much better editor.  One day, you need to continue doing something that you never started doing.  Another day, you need to start doing something that you started doing a while back.

[Laura González · Rating 3 out of 5]

I expected a different approach to how to get better sleep. It gives a lot of importances to external objects that are not related to my case, and I try the 28 day method, but it was really difficult to do and it was har to calculate the sleep hours. I'll try some other books about sleep to see if those can help me.

[Eric · Rating 4 out of 5]

Exercise 7AM or 1-4pm to pull circadian rhythm earlier and avoid exercise 4 hours before bed. Good tip for traveling. Can push circadian rhythm later by exercising later after 5:30pm
Magnesium before bed
Hot shower before bed
Waking up in middle of night can usually be caused by low blood sugar- can have some agave if cant fall back asleep- ensure to eat enough food throughout the day.

[Alvaro Fuentes · Rating 3 out of 5]

Buenos consejos aplicables para quienes buscan dormir mejor

[Rachel · Rating 3 out of 5]

Meh.

[Myra · Rating 3 out of 5]

It's fine, but nothing different than all of the other stuff out there.

[Lisa Chung · Rating 2 out of 5]

sleep is very important in everyone's daily life. when we sleep, its helpful for the body because the body restores itself. now i know why my mom always told me not to stay up late. after a bit more research, i learned that if we have less sleep, we age faster. go take a nap now and you would feel so much more refreshed than drinking caffeine all day.

[Sue Bridehead (A Pseudonym) · Rating 4 out of 5]

A great reminder that most contributors to insomnia are environmental and behavioral, and can be easily changed, if you're willing to make the effort.

*Note: The author, Dr. Michael Breus, is one of my consulting clients.*

[Jennifer]

So, we did not finish this book. The first half of it is pretty fluffy, so it was hard to keep interest in it. If I was not reading this with my husband I probably would have finished it in a day. I would like to finish it to see what the Dr. suggests for his 28-night sleep program.

[Lost In A Fog · Rating 2 out of 5]

Not much help...

[Marne · Rating 2 out of 5]

A good friend said this was an awesome book. I honestly didn't finish it but took a few suggestions away from it. The eye mask is key!

[Kim · Rating 2 out of 5]

Will revisit this review once I've had a chance to actually try the sleep program part.

[Katherine]

Did not finish - I would like to go back and try the 4-week program but I did not wind up finishing it in a timely fashion and it needs to go back to the library.

[Eric Reidsma · Rating 3 out of 5]

This book was very helpful. I have already made some changes.

[Liz]

Actually, didn't finish this book. Got to an important part and decided to buy the book.