Mastering Sleep For A More Energetic And Alert Life - Based On The Teachings Of Dr. Andrew Huberman (ePub)

MASTERING SLEEP FOR A MORE ENERGETIC AND ALERT LIFEBASED ON THE TEACHINGS OF DR. ANDREW HUBERMANUNLOCKING OPTIMAL SLEEP FOR ENHANCED WAKEFULNESSWRITTEN BY: COMPANION BOOKS PUBLISHING(Not written by Andrew Huberman)CONTENTPART I: UNDERSTANDING SLEEPImportance Of Sleep And Wakefulness For Mental And Physical HealthChallenges With SleepThe Role Of Sleep In Mental And Emotional Well-BeingThe Relationship Between Sleep And WakefulnessFactors Affecting Sleep QualityPART II: SLEEP AND NEUROCHEMISTRYThe Role Of Adenosine In SleepinessCaffeine's Effect On Adenosine ReceptorsVariability In Caffeine TolerancePART III: CIRCADIAN RHYTHMSTHE CIRCADIAN RHYTHM AND ITS ROLE IN SLEEP AND WAKEFULNESSTHE RELEASE OF CORTISOL IN THE MORNING AND ITS EFFECT ON ALERTNESSPART IV: MELATONIN AND LIGHTThe Role Of Melatonin In Sleep InitiationThe Pineal Gland And Melatonin ProductionThe Implications Of Taking Melatonin As A SupplementIssues With Commercially Available Melatonin SupplementsAlternatives To Melatonin For Improving SleepMelatonin UsagePART V: LIGHT AND CIRCADIAN RHYTHMSEndogenous RhythmsLight And Circadian RhythmsSunlight ExposureArtificial LightBlue Blockers And TimingLow-Vision And Blind IndividualsInfluences On Circadian RhythmsSunset And Evening LightThe Overall Impact Of Circadian RhythmsImportance Of Light InformationHuman Vs. Animal Light ReceptionEffects Of Light ExposureLight Location And Neuronal ActivationStrategies For Controlling Light ExposurePART VI: SLEEP ENVIRONMENT AND FACTORSSleep Environment And Lifestyle FactorsIndividual VariationsComparisons To NutritionHypnosis And Rewiring The BrainIdeal Times For Relaxation PracticesPART VII: NERVOUS SYSTEM AND CONTROLSelf-Training The Nervous SystemControl Of Alertness And RelaxationAsymmetry In Controlling Wakefulness And Falling AsleepUsing The Body To Control The MindLight Exposure And Its Effects On The Nervous SystemNon-Sleep Deep Rest (Nsdr) And Its BenefitsResetting The Brain With NsdrThe Role Of Dopamine And NeuromodulatorsThe Power Of NsdrThe Influence Of Compounds On Circadian RhythmsEffects Of Stimulants On AlertnessPART VIII: SUPPLEMENTS AND SAFETYThe Use Of Supplements For SleepMagnesium Threonate For SleepTheanine For Relaxation And SleepApigenin And Its Effects On Estrogen LevelsSafety Considerations For Supplements And Drugs