Katharina Lederle - Sleep Sense: Improve your sleep, improve your health

sleep
sense

Dr Katharina Lederle is a human sleep and fatigue specialist who helps people improve their sleep and live their lives to the full. Katharina gained an MSc in Biosciences at Ruprecht-Karls University, Germany. She then completed a PhD in Human Circadian Physiology & Behaviour (the human body clock) at the University of Surrey, UK. Her PhD looked at the effects of light on human sleep patterns, specifically in the elderly. Katharina is also trained in Mindfulness and Acceptance Commitment Therapy, which she uses in her work with insomnia clients. Based in London, she has worked with a number of sleep-centred organizations, including Clockwork Research where she advised national and international airlines, emergency helicopter services, petrochemical and mining companies around the world on sleep and fatigue. She also provides sleep consultancy services to a range of businesses, including The Sleep School and pharmaceutical companies. Katharina is co-founder of Somnia, an organization that raises awareness about the importance of healthy sleep and provides one-to-one sessions, sleep workshops and educational talks helping people sleep well and feel good.

sleep sense

IMPROVE YOUR SLEEP, IMPROVE YOUR HEALTH

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Katharina Lederle, MSc PhD

Praise for Sleep Sense

A book that is a pleasure to read! Clearly stated and engagingly written, Katharina Lederle draws on her research expertise and work experience to explain the latest scientific knowledge about sleep and why good sleep matters so much to our health and wellbeing. Her inviting practical approach to making sleep a priority is easy to implement in daily life it combines science with an understanding of the readers everyday life. A recommended read!

Professor Debra J. Skene, Sleep and Circadian Rhythms Researcher

This is a very fluid read, it describes all facets of sleep in deep detail that anyone can understand. Every sleep condition is covered and it serves as a very good guide of how to improve your sleep for any reader. I found the hints throughout to be particularly useful. After reading it I realised I have bad sleep habits, and understanding the long-term effects (not evident in the short term) has made me change my habits, by prioritising my sleep.

Dr Justin Hamilton, Subsea Controls Engineer at BP

I enjoyed reading both the science behind sleep alongside the practical examples everyone can relate to. I get up for an early commute every day just before 5 a.m., and hence my average sleep duration is only about 6 hours. This book has made me challenge myself rather harder as to how I can change my work/life balance somewhat to get my average weekly sleep duration closer to 7 hours (the minimum recommendation). An interesting read!

Will Jones, Vice President Business Operations at Fiserv FINkit

Nothing could be more fundamental to our healthy functioning and wellbeing than sleep, and yet it can often be a focus for worry. When rest eludes us, we can over-analyze, over-medicate, and over-complicate in our search for a solution. In a straightforward, easily accessible style, Sleep Sense informs us about the simple building blocks of healthy sleep, and teaches us to work with, rather than against, our natural and individual sleep patterns. Her expertise makes Dr Lederle a perfect coach to help us implement the behavioural changes necessary to achieve not just better sleep, but a healthier life.

Dr Elaine Kasket, HCPC-Registered Counselling Psychologist

A very helpful, practical and balanced perspective on sleep encouraging us to look at sleep as a mindful activity to be prioritised, but also to feel relaxed about it, accepting occasional changes in sleep experience as normal rather than worrying about sticking to a rigid pattern.

David Champeaux, Director, Global Cognitive Health Solutions at IPsoft

Praise for Dr Lederle

Dr Kat has been an invaluable source of advice on sleep and the problems that we can all encounter when life takes an unexpected turn. But just as importantly, her patient and gentle approach soothes like a warm blanket in times of need.

Dr Stuart Greig

I found Dr Kat incredibly helpful. Her expertise is reassuring in addition to which shes a great listener, so I came away feeling Id been heard and had a programme designed to meet my particular needs. I was particularly impressed by how generous she was in replying to my emails asking for further advice and reassurance, which she was always ready to give.

Mark Wakefield

After a lifetime of poor sleep, I bless the day I had my first consultation with Dr Kat. She was so supportive and encouraging she always understood what I needed and my sleep is now improving. I never thought Id be able to sleep well again. She has taught me so much and I will be forever in her debt.

Valerie

My students were fascinated by Dr Lederles guest sessions, the far-reaching influence that sleep has on our lives was expertly presented, and the breadth and depth of Dr Lederles knowledge is very impressive.

Nigel Brown, Lecturer

First published 2018

Exisle Publishing Pty Ltd

PO Box 864, Chatswood, NSW 2057, Australia

226 High Street, Dunedin, 9016, New Zealand

www.exislepublishing.com

Copyright 2018 in text: Katharina Lederle

Katharina Lederle asserts the moral right to be identified as the author of this work.

All rights reserved. Except for short extracts for the purpose of review, no part of this book may be reproduced, stored in a retrieval system or transmitted in any form or by any means, whether electronic, mechanical, photocopying, recording or otherwise, without prior written permission from the publisher.

A CiP record for this book is available from the National Library of Australia.

Print ISBN 978-1-925335-73-6

ePub ISBN 978-1-77559-378-2

Designed by Sarah Anderson

Typeset in Adobe Garamond 11.5 / 16.5

Illustrations by David Denni

Disclaimer

This book is a general guide only and should never be a substitute for the skill, knowledge and experience of a qualified medical professional dealing with the facts, circumstances and symptoms of a particular case. The nutritional, medical and health information presented in this book is based on the research, training and professional experience of the author, and is true and complete to the best of their knowledge. However, this book is intended only as an informative guide; it is not intended to replace or countermand the advice given by the readers personal physician. Because each person and situation is unique, the author and the publisher urge the reader to check with a qualified healthcare professional before using any procedure where there is a question as to its appropriateness. The author, publisher and their distributors are not responsible for any adverse effects or consequences resulting from the use of the information in this book. It is the responsibility of the reader to consult a physician or other qualified healthcare professional regarding their personal care. This book contains references to products that may not be available everywhere. The intent of the information provided is to be helpful; however, there is no guarantee of results associated with the information provided. Use of drug brand names is for educational purposes only and does not imply endorsement.

To my parents
and Alexander

CONTENTS

WELCOME

Im Katharina Lederle. My clients call me Dr Kat. My dad calls me Ninchen (which means little Katharina), but hes my dad so hes allowed! That aside, Im what people refer to as a sleep specialist, therapist and educator. In other words, I help people improve their sleep and ultimately their wellbeing. The short answer to why I wrote this book on sleep, and who for, is that I want to raise awareness of sleep and how vital it is for a healthy life. By doing so I hope to have a positive impact on the lives of as many people as possible. Many more than I can reach through educational talks or one-to-one sleep therapy sessions.