Table-of-contents

Table-of-Contents

ABOUT THE AUTHOR .. 2

A Parable- The Search For the. Sandman. 7

I..... BENEFITS OF SOUND SLEEP. 12

Brain Functions. 12

Concentration. 12

Stress Relief 12

Weight Management – Helps Maintain a Healthy Weight 13

Heart health. 13

Chronic Conditions. 13

Regulates Blood Sugar 13

Affects Sugar Metabolism and Type 2 Diabetes Risk. 13

Supports A Healthy Immune System.. 13

Restored Immune System, Get Sick Less Often. 14

Brain Flushing <See Page 20 For More Information On This Subject 14

Growth and Development: 14

Emotions and Social Interactions - Get Along Better with People. 14

II... TIPS FOR GETTING BETTER SLEEP. 15

Create A Consistent Sleep Schedule. 15

Make A Quality Sleep Environment 15

Avoid Caffeine, Nicotine, And Alcohol Before Bedtime. 15

Exercise During the Day. 15

Avoid Screens Before Bedtime. 16

III.. CSC^© SURVEY-QUESTIONNAIRE, RAMIFICATIONS AND FINDINGS 17

IV.. THE POTENTIALLY EFFECTIVE SLEEP REMEDY IS DESIGNED, BUILT AND THOROUGHLY TESTED

V... CONSIDERATIONS. 24

VI. CONTROLLING YOUR BRAIN-SET. 25

VII. SLEEP DEPRIVATION.. 26

VIII. CAUSES OF SLEEP DEPRIVATION.. 27

IX. THE EFFECTS OF SLEEP DEPRIVATION.. 30

X... REDUCING SLEEP DEPRIVATION.. 32

XI. CONSIDERATIONS TO HELP YOU FALL ASLEEP FAST. 34

IX. GETTING COMFORTABLE AND READY FOR CBC^©. 39

X... CBC© USER INSTRUCTIONS. 41

· Two objectives; sleep and a healthier happy future: 41

· You need to know all the letters of the alphabet: 41

ACCRUED BENEFITS OF PROPER WAYS TO BREATHE. 42

BREATHING EXERCISE OPTION ONE. 42

BREATHING EXERCISE OPTION TWO.. 45

· After the breathing exercise ask the brain for words: 45

· Reject words with duplicate letters: 45

· You can request associated images or not: 45

IMPORTANT BRAIN MULTI-TASKING NOTE: 45

Option 1 – Spelling out A GIVEN word.. 46

Option 2 – Using CBC^© Topics: 46

XI. SOME FUN-FILLED CBC© TOPICS. 48

MORE TOPICS. 48

ADDITIONAL CBC© TOPICS. 49

XII. A GUIDED EXAMPLE TO A SLEEP SESSION.. 50

Preliminary considerations. 50

Get into bed and use the CBC^©controlled breathing method. 50

XIII. USING CBC^© TO HELP FALL ASLEEP FAST. 51

IMPORTANT NOTE. 52

XIV. USING CBC^© TO REDUCE FORGETFULNESS. 53

A. The Science Behind Memory Formation. 54

B. Work On Taking Control of Your Brain. 56

C. Memory-Boosters to Add to Your Routine. 57

D. Make Memory Triggering Lists. 58

1. Self-speak loudly that which you want to remember 58

2. Repeat, repeat, repeat or make a written note. 58

3. Economize your brain use. 58

4. Commit to Achieve Your Goal 59

5. Play Games and Do Breathing Exercises. 59

6. Nutrition And Supplementation. 59

7. Exercise. 61

8. Use Technology Prudently. 62

9. Keep Learning. 62

10. Learning New Things Excites and Uses All Your Senses. 63

11. Daily Habits for Better Recall 63

12. Stress Management 64

13. Believe In Yourself and Build your Self-Esteem.. 64

What’s happening during your sleep at night?. 1

A.. WHAT ARE THE STAGES OF SLEEP?. 2

Rem (Rapid Eye Movement) Sleep. 2

Benefits Of REM Sleep. 2

Changing REM Needs. 2

Improving REM Sleep. 2

Quiet Sleep (Non-REM) 3

B.. SLEEP STATISTICS. 4

C.. SLEEP DISORDER FACTS. 5

D.. SOME OTHER FALL ASLEEP OPTIONS. 6

The Military Sleep Educing Beathing Exercise: 6

Mindset Meditation: 7

Visualizing Calming Settings. 7

Cognitive Refocusing. 8

Sleep Purification. 9

Empty Your Mind – Using A Written or Smartphone Journal 10

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