Я умею спать. Практическое руководство для тех, кто устал не высыпаться - Дайан Маседо

Richard R. Bootzin and Michael L. Perlis, chapter 2, “Stimulus Control Therapy,” in Perelman School of Medicine, University of Pennsylvania, BSM Treatment Protocols for Insomnia, www.med.upenn.edu/cbti/assets/user-content/documents/btsd—stimuluscontrol-bsmtxprotocols.pdf. Note from author: Guidance is loosely based on chapter, as well as other sources in sleep literature.

Bruce Rybarczyk, Laurin Mack, Jennifer Huang Harris, and Edward Stepanski, “Testing two types of self-help CBT-I for insomnia in older adults with arthritis or coronary artery disease.” Rehabilitation Psychology 56, no. 4 (2011): 257–66; Bruce Rybarczyk and Laurin Mack, “Self-help treatments for older adults with primary and comorbid insomnia,” in ed. S. R. Pandi-Perumal, J. M. Monti, and A. A. Monjan, Principles and Practice of Geriatric Sleep Medicine (New York: Cambridge University Press, 2009): 394.

Richard R. Bootzin and Michael L. Perlis, chapter 2, “Stimulus Control Therapy,” and Arthur J. Spielman, Chien-Ming Yang, and Paul B. Glovinsky, chapter 1, “Sleep Restriction Therapy,” in Perelman School of Medicine, University of Pennsylvania, BSM Treatment Protocols for Insomnia, www.med.upenn.edu/cbti/assets/user-content/documents/btsd—advancedsleeprestriction-spielman.pdf.

M. Dworak, P. Diel, S. Voss, et al., “Intense exercise increases adenosine concentrations in rat brain: Implications for a homeostatic sleep drive.” Neuroscience 150, no. 4 (2007): 789–95; Janice M. Marshall, “The roles of adenosine and related substances in exercise hyperaemia.” Journal of Physiology 583, no. 3 (2007): 835–45; Michael Lazarus, Yo Oishi, Theresa E. Bjorness, and Robert W. Greene, “Gating and the need for sleep: Dissociable effects of adenosine A1 and A2A receptors.” Frontiers in Neuroscience 13 (2019): 740; Harvard Men’s Health Watch, “Refueling Your Energy Levels,” October 2018; www.health.harvard.edu/ staying-healthy/refueling-your-energy-levels; Dirk J. Duncker and Robert J. Bache, “Regulation of coronary blood flow during exercise.” Physiological Reviews 88, no. 3 (2008): 1009–86.

Часть 3. Циркадный ритм и распорядок дня

Глава 6. Хронотипы

Jose Arturo Santisteban, Thomas G. Brown, and Reut Gruber, “Association between the Munich Chronotype Questionnaire and wrist actigraphy.” Sleep Disorders 2018 (2018): 5646848; Shingo Kitamura, Akiko Hida, Sayaka Aritake, et al., “Validity of the Japanese version of the Munich ChronoType Questionnaire.” Chronobiology International 31, no. 7 (2014): 845–50; K. S. Jankowski, “Composite Scale of Morningness: Psychometric properties, validity with Munich ChronoType Questionnaire and age /sex differences in Poland.” European Psychiatry 30, no. 1 (2015): 166–71; Sooyeon Suh, Soo Hyun Kim, Hyera Ryu, et al., “Validation of the Korean Munich Chronotype Questionnaire.” Sleep and Breathing 22, no. 3 (2018): 773–79.

Глава 7. Планирование

Abigail Johnson Hess, “10 highly successful people who wake up before 6 a.m.,” CNBC Make It, May 17, 2018, www.cnbc.com/2018/05/17/10-highly-successful-people-who-wake-up-before-6-a-m.html.

Alexis Ohanian, as told to Skylar Bergl, “Most Productive People: Alexis Ohanian,” Fast Company, Work Smart, November 18, 2013, www.fastcompany.com/3021642/most-productive-people-reddit-alexis-ohanian.

“Tesla CEO Elon Musk,” AutoBild, November 5, 2014, www.youtube.com/watch?v=FE4iFYqi4QU&feature=youtu.be&t=2m21s.

“Mark Zuckerberg, First Ever Live Q&A on Facebook!” June 14, 2016, www.facebook.com/zuck/videos/vb.4/10102895343490231/?type=2&theater.

Rachel Gillett, “18 People Who Prove You Don’t Have to Wake Up Incredibly Early to Be Successful,” Business Insider, June 24, 2017, www. businessinsider.com/successful-people-who-wake-up-late-2017-6#musician-philanthropist-and-entrepreneur-pharrell-williams-rolls-out-of-bed-at-9-am- without-an-alarm-clock-13.

Глава 8. Контраст света/темноты

Satchin Panda, The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight (New York: Rodale Books, 2018), 77. Kindle.

Andrew J. K. Phillips, Parisa Vidafar, Angus C. Burns, et al., “High sensitivity and interindividual variability in the response of the human circadian system to evening light.” Proceedings of the National Academy of Sciences of the USA 116, no. 24 (2019): 12019–24.

Panda, Circadian Code, 168.

Leon Lack and Helen Wright, chapter e39, “The Use of Bright Light in the Treatment of Insomnia,” in Perelman School of Medicine, University of Pennsylvania, BSM Treatment Protocols for Insomnia, www.med.upenn.edu/cbti/assets/user-content/documents/Lack_BrightLightTreatmentofInsomnia.pdf.

Mohamed Boubekri, Ivy N. Cheung, Kathryn J. Reid, et al., “Impact of windows and daylight exposure on overall health and sleep quality of office workers: A case-control pilot study.” Journal of Clinical Sleep Medicine 10, no. 6 (2014): 603611.

Suzanne Hood and Shimon Amir, “The aging clock: Circadian rhythms and later life.” Journal of Clinical Investigation 127, no. 2 (2017): 437–46.

In-Young Yoon, Do-Un Jeong, Ki-Bum Kwon, et al., “Bright light exposure at night and light attenuation in the morning improve adaptation of night shift workers.” Sleep 25, no. 3 (2002): 351–56.

Karen T. Stewart, Benita C. Hayes, and Charmane I. Eastman. “Light treatment for NASA shiftworkers.” Chronobiology International 12, no. 2 (1995): 141–51.

Joshua W. Mouland, Franck Martial, Alex Watson, et al., “Cones support alignment to an inconsistent world by suppressing mouse circadian responses to the blue colors associated with twilight.” Current Biology 29, no. 24 (2019): 4260–67.e4.

Michael Addelman, “Researchers Discover When It’s Good to Get the Blues” (press release), University of Manchester, December 16, 2019, www.manchester.ac.uk/discover/news/researchers-discover-when-its-good-to-get-the-blues/.

The responses of the experts I spoke with are also supported by David C. Holzman, “What’s in a color? The unique human health effects of blue light.” Environmental Health Perspectives 118, no. 1 (2010): A22–A27; Giulia Zerbini, Thomas Kantermann, and Martha Merrow, “Strategies to decrease social jetlag: Reducing evening blue light advances sleep and melatonin.” European Journal of Neuroscience 51, no. 12 (2020): 2355–66.

Satchin Panda, The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight (New York: Rodale Books, 2018), 161–62. Kindle. 135 the chart below: Panda, The Circadian Code, 129.

Yoon, Jeong, Kwon, et al., “Bright light exposure at night and light attenuation in the morning improve adaptation of night shift workers.”

F. O. James, E. Chevrier, and D. B. Boivin, “A light /darkness intervention to improve daytime sleep quality in night shift workers.” In XVIth International Symposium on Night and Shiftwork, vol. 100 (2003); Mark R. Smith, Louis F. Fogg, and Charmane I. Eastman, “Practical interventions to promote circadian adaptation to permanent night shift work: Study 4.” Journal of Biological Rhythms 24, no. 2 (2009): 161–72; Alexandre Sasseville, Nathalie Paquet, Jean Sйvigny, and Marc Hйbert, “Blue blocker glasses impede the capacity of bright light to suppress melatonin production.” Journal of Pineal Research 41, no. 1 (2006): 73–78.

Глава 9. Как правильно принимать