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From renowned ABC News anchor/correspondent and former insomniac Diane Macedo, comes a practical, user-friendly guide to getting better sleep. The Sleep Fix flips the switch on common advice, illuminating the reporter's relentless search for how to get a good night's sleep and the surprising, scientific, and practical solutions she found along the way.

 

Roughly thirty percent of the population is estimated to be living with insomnia, while many more unknowingly suffer from other sleep disorders. In The Sleep Fix, Macedo aims to change that with perspective-shifting research and easy-to-implement solutions based not just on science and experts, but also her own years-long struggle.

 

As an early-morning reporter and overnight news anchor, Macedo learned the hard way how valuable sleep is, and how it affects everything from our heart to our brain to our immune system. The longer Macedo struggled, the more her health deteriorated. Desperate, she tried standard sleep tip after standard sleep tip, but nothing worked - instead, it made her worse.

 

Finally, after developing a tolerance to sleeping pills, Macedo decided to attack the problem as a journalist, interviewing sleep experts from all over the world to get to the bottom of what really keeps us from sleeping-and the various ways to fix it.

 

As Macedo explains, the solution to catching zzz's isn't as simple as giving up caffeine, or putting away your phone before bed. With her down-to-earth explanations and humor, she instead teaches us how to:

 

¿ Understand sleep biology

 

¿ Identify sleep obstacles

 

¿ Flag sleep myths and separate fact from fiction

 

¿ Try counterintuitive approaches

 

¿ Shift our mindset

 

Most importantly, Macedo - a busy, working mom - teaches us how to adjust and fit these solutions into our everyday lives. Offering expert wisdom, cutting-edge research, intimate sleep stories from public figures, and actionable advice, The Sleep Fix is the tell-it-like-it-is guide this sleep-deprived world has been waiting for.

 

 

 

Table of Contents

Author's Note ix

Introduction 1 (8)

PART 1 THE BASICS

9 (46)

1 Identifying the Problem

11 (30)

2 Insomnia 101

41 (14)

PART 2 SLEEP DRIVE VS. AROUSAL

55 (50)

3 Overactive Mind

59 (18)

4 Sleep Confidence and Misperception

77 (8)

5 Not Sleepy Enough

85 (20)

PART 3 ORCADIAN RHYTHM VS. SCHEDULE

105 (90)

6 Chronotypes

109 (6)

7 Scheduling

115 (10)

8 Light/Dark Contrast

125 (14)

9 The Right Way to Take Melatonin

139 (6)

10 Body Temperature

145 (8)

11 Meal Timing

153 (8)

12 When to Work Out

161 (4)

13 Sleep Debt Strategies

165 (6)

14 The Graveyard Shift

171 (24)

PART 4 SLEEP HABITS

195 (70)

15 Booze and Snooze

197 (8)

16 The Truth About Screens

205 (10)

17 Caffeine All Wrong

215 (10)

18 To Eat or Not to Eat

225 (4)

19 Sleep Nutrition

229 (18)

20 Relaxation Tools

247 (10)

21 Rethinking the Bedtime Routine

257 (8)

PART 5 SLEEP ENVIRONMENT

265 (58)

22 Let There Be Dark

267 (10)

23 Room/Bed Temperature

277 (10)

24 Noise

287 (8)

25 Snoring/Sleep Apnea Solutions

295 (10)

26 Mattress/Pillow

305 (8)

27 Sharing

313 (10)

Epilogue 323 (8)

Acknowledgments 331 (6)

Notes 337 (20)

Index 357