Don Colbert - The Ultimate Sleep Guide: 21 Days to the Best Night of Your Life

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Chamomile tea and Sleepytime Tea

INTRODUCTION

THE RED BULL GENERATION

(accessed March 11, 2015).

Ibid.

Dave Ramsey, The Total Money Makeover (Nashville, TN: Thomas Nelson Inc., 2003),23.

(accessed January2, 2015).

(accessed January 2, 2009).

Doc Childre and Deborah Rozman, Overcoming Emotional Chaos (San Diego, CA: JodereGroup Inc., 2002), 226.

(accessedJanuary 2, 2015).

CHAPTER 1

WHY DO I NEED TO SLEEP?

(accessedJanuary 2, 2015).

(accessedJanuary 2, 2015 ).

(accessed January2, 2015).

Lawrence J. Epstein and Steven Mardon, The Harvard Medical School Guide to a GoodNights Sleep (New York: McGraw-Hill, 2007), 4.

Ibid., 5.

Ibid., 4.

(accessed January 2, 2015).

(accessed January2, 2015).

, Insomnia Statistics.

Ibid.

Ibid.

Ibid.

Delta Sleep Labs, Facts and Statistics, http://deltasleeplabs.com/Facts_and_Statistics.html(accessed January 2, 2015)

Ibid.

Ibid.

Gregg D. Jacobs, Say Good Night to Insomnia (New York: Henry Holt and Company,LLC, 1998), 21.

(accessed January 5, 2015).

(accessedJanuary5, 2015).

(accessed January 5, 2015).

National Sleep Foundation, 2000 Omnibus Sleep in America Poll,1522 K StreetNW, Suite 500, Washington, DC, 20005.

Ibid.

(accessed January 5, 2015).

(accessed January5, 2015).

Ibid.

K. Spiegle, R. Leproult, and E. Van Cauter, Impact of Sleep Debt on MetabolicandEndocrineFunction, Lancet 354 (October 23, 1999): 14351439, referenced inBackgrounder:WhySleep Matters, http://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need/page/0%2C1/(accessedJanuary 5, 2015).

Epstein, The Harvard Medical School Guide to a Good Nights Sleep, 6.

Ibid., 35.

A. A. Kuo, Does Sleep Deprivation Impair Cognitive and Motor Performance asMuch as Alcohol Intoxication? Western Journal of Medicine 3, no. 174 (March 1,2001): 180, referenced in Backgrounder: Why Sleep Matters, http://www.sleepfoundation.org/NSAW/pk_background.cfm(accessed February 10, 2005).

Stephenie Overman, Rise and SighSleep Deprivation, HR Magazine, May 1999,http://www.findarticles.com/p/articles/mi_m3495/is_5_44/ai_54711192 (accessed February16, 2006).

Summary of Findings, National Sleep Foundation 2005 Sleep in America Poll.

(accessed January 5, 2015).

Shawn M. Talbott, PhD, The Cortisol Connection (Alameda, CA: Hunter House 2002),5254.

Don Colbert, 7 Pillars of Health PowerPoint presentation; also, Summary ofFindings, National Sleep Foundation 2005 Sleep in America Poll.

(accessedJanuary 5, 2015).

(accessedJanuary 5, 2015).

Ibid.

Ibid.

(accessed January 5, 2015).

Maria Thomas et al., Neural Basis of Alertness and Cognitive Performance ImpairmentsDuring Sleepiness: I. Effects of 24 h of Sleep Deprivation on Waking Human RegionalBrain Activity, Journal of Sleep Research 9, no. 4 (December 2000): 335352.

(accessed January 5, 2015).

CHAPTER 2

THE ARCHITECTURE OF SLEEP

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(accessedJanuary 5, 2015).

(accessed January 5, 2015).

(accessedJanuary 5, 2015).

(accessed August 12, 2009).

CHAPTER 3

WHATS ROBBING YOU OF A GOOD NIGHTS SLEEP?

(accessedJanuary6, 2015).

Max Hirshkowitz and Patricia B. Smith, Sleep Disorders for Dummies (Hoboken,NJ: Wiley Publishing Inc., 2004), 184.

(accessed January 6, 2015).

Don Colbert, 7 Pillars of Health.

Some points in this list have been adapted from University of Maryland MedicalCenter, InsomniaTreatment: Sleep Hygiene Tips.

CHAPTER 4

SLEEP DISORDERS

American Psychological Association, Why Sleep Is Important and What Happens WhenYou Dont Get Enough."

(accessed August 11, 2009).

(accessed March 11, 2015).

(accessed January 6, 2015).

(accessed January6, 2015).

Carlos H. Schenck, Sleep (New York: Avery, 2008), 36.

(accessed January 6, 2015).

(accessed January 6, 2015).

, Sleep Disorders: Sleep Statistics.

(accessedJanuary 6, 2015).

Epstein, The Harvard Medical School Guide to a Good Nights Sleep, 157.

Ibid.

(accessed January 6, 2015).

Epstein, The Harvard Medical School Guide to a Good Nights Sleep, 147.

Herbert Ross with Keri Brenner, Alternative Medicine Magazines Definitive Guideto Sleep Disorders (Berkeley, CA: Celestial Arts, 2000, 2007), 27.

Hirshkowitz and Smith, Sleep Disorders for Dummies, 254.

Epstein, The Harvard Medical School Guide to a Good Nights Sleep, 171.

Ibid., 169.

Hirshkowitz and Smith, Sleep Disorders for Dummies, 237238.

Epstein, The Harvard Medical School Guide to a Good Nights Sleep, 179.

Ibid., 172173.

Ibid., 173174.

CHAPTER 5

PROACTIVE SLEEP THERAPIES

(accessed January 6, 2015).

For more information about full-spectrum lights or light boxes, call the SunBoxCompany at (800) 548-3968 or Environmental Lighting Concepts, Inc. (OttLite Technology)at (301) 869-5980.

(accessed January 6, 2015).

(accessed August 12, 2009).

Edmund Jacobson, Progressive Relaxation, 3rd rev. ed. (Chicago, IL: Universityof Chicago Press, 1974).

Progressive Relaxation, http://www.mindspring.com/~yepstein/progrel.htm (accessedApril 13, 2005).

Robert Woolfolk and Frank Richardson, Stress, Sanity, and Survival (New York:Signet Books, 1979).

Rick Warren, The Purpose Driven Life (Grand Rapids, MI: Zondervan, 2002), 90.

(accessed April 13, 2005).

Ibid.

CHAPTER 6

HEALTHY LIFESTYLE CHANGES FOR A BETTER NIGHTS SLEEP

Barry Sears, Omega Rx Zone (New York: Harper Collins, 2002).

(accessedJanuary 7, 2015).

(accessed January 7, 2015).

(accessed August 12, 2009).

(accessed January 7, 2015).

A. H. Soderpalm, S. Lindsey, R. H. Purdy, et al., Administration of ProgesteroneProduces Mild Sedative-Like Effects in Men and Women, Psychoneuroendocrinology29, no. 3 (April 2004): 339354.

(accessed January 7, 2015).

Marian S. Garfinkel, et al., Yoga-Based Intervention for Carpal Tunnel Syndrome,Journal of the American Medical Association 280 (November 11, 1998): 16011603.

P. Jin, Changes in Heart Rate, Noradrenaline, Cortisol and Mood During Tai Chi,Journal of Psychosomatic Research 33 (1989): 197206.

CHAPTER 7

PUTTING STRESS, ANXIETY, FEAR, AND WORRY TO BED

R. C. Kessler, W. T. Chiu, O. Demler, and E. E. Walters, Prevalence, Severity,and Comorbidity of TwelveMonth DSM-IV Disorders in the National Comorbidity SurveyReplication (NCS-R), Archives of General Psychiatry 62, no. 6 (June 2005): 617627,referenced in The National Institute of Mental Health, The Numbers Count: MentalDisorders in America, 2008, http://www.nimh.nih.gov/health/publications/the-numberscount-mental-disorders-in-america/index.shtml(accessed July 8, 2009).