A Month Of Restful Sleep: Do Not Lose Sleep

If you're looking for a way to improve your sleep, there are plenty of books and audiobooks available to help you. From guides to ending sleeping disorders to fictional stories to help you relax, there's something for everyone. Here's a list of services offering free trials or free access to books and audiobooks that might help you get a better night's sleep.

- Audible by Amazon: A 30-day free trial that includes two audiobooks and some Audible Originals. Alternatively, you can get a special offer of three months at USD 0.99 per month.

- Kindle Unlimited by Amazon: A 30-day free trial with unlimited access to over a million e-books and e-magazines. There's also a three-month deal where the first three months are cheaper.

- Everand: Previously called Scribd, this service offers a 30-day free trial with unlimited access to over a million titles, including books, magazines, news, and audiobooks. After the trial, it's USD 9.99 per month.

- Spotify: While Spotify is well-known for music, it also offers podcasts and audiobooks. Audiobooks don't have their own genre, so search for audiobooks and look at Artists, Albums, and Playlists. Spotify is free, but there's also a paid version without ads.

- Audiobooks.com: A 30-day free trial that includes three audiobooks (one regular and two VIP). After the trial, it's USD 14.95 per month.

- Kobo: A 30-day free trial that includes one audiobook. After the trial, it's USD 9.99 per month.

- Librivox: A collection of free public domain audiobooks read by volunteers. Browse titles like Dracula, Alice's Adventures in Wonderland, and Moby Dick. Always free.

- Loyal Books: Similar to Librivox, Loyal Books offers a collection of free downloadable public domain audiobooks and e-books, with over 7000 titles.

- Hoopla: A free online service for North American public libraries (US and Canada) with a collection of movies, music, audiobooks, and e-books.

- Overdrive: Another free service associated with public libraries in North America. The collection is based on what's available at your local library, so titles are limited.

- Libro.fm: This service partners with local bookstores, so when you subscribe, profits are split between the company and your chosen bookstore. It costs USD 14.99 per month, which includes one audiobook credit and 30% off individual audiobook purchases. When you start a new membership, you get two bonus audiobook credits.

- Mind Webs: A permanent online collection of over 150 sci-fi short stories, free to listen to.

- Scribl: A platform for undiscovered talent, indy titles, and self-published works read by the authors. Newest books are free, and later titles are crowd-priced.

- Storynory: A free online audiobook service for kids, with pictures and sound effects.

- eStories: A collection of 100,000 audiobook titles. There's no free trial, but some audiobooks are available for free, mostly in the erotica genre.

- Project Gutenberg: A wide collection of public domain audiobooks in multiple languages. Always free.

- Open Culture: A platform that curates and lists free audiobooks, online courses, movies, e-books, and more available on the internet. Includes around 1000 audiobooks and 800 e-books. Always free.

Natural remedies for insomnia

Insomnia is a common sleep disorder that can make it difficult to fall asleep and stay asleep. While the amount of sleep needed varies from person to person, most adults need at least seven hours of sleep per night. If you are experiencing insomnia, there are several natural remedies that may help improve your sleep.

Mindfulness Meditation

Meditation has been shown to have numerous health benefits, including reducing stress, improving concentration, and boosting immunity. A 2011 study found that mindfulness meditation improved insomnia and overall sleep patterns. To practice mindfulness meditation, focus on slow, steady breathing while sitting quietly and observing your breath, body, thoughts, and feelings without judgment. You can meditate for as long as you like, but even a 15-minute session can be beneficial. Joining a meditation group or following a guided meditation can also help you stay motivated.

Mantra Repetition

Repeating a mantra or positive affirmation can help calm and focus your mind, producing feelings of relaxation. A 2015 study found that participants who silently repeated a mantra throughout the day and before sleeping experienced reduced levels of insomnia over the course of a week. Choose a mantra that you find calming and pleasant, and focus on the repetition of the words to help you relax and fall asleep.

Yoga

Yoga can be an effective way to improve sleep quality and alleviate stress. It can also improve physical functioning and boost mental focus. Opt for yoga styles that focus on moving meditation or breathwork rather than difficult physical movements. Yin and restorative yoga are great options to help you relax and unwind before bed.

Exercise

Physical activity can improve sleep quality, although the reason is not yet fully understood. Moderate aerobic exercise increases the amount of nourishing slow-wave (deep) sleep and can also reduce symptoms of insomnia, depression, and anxiety. However, it's important to time your workouts right—avoid exercising within two hours of bedtime, as aerobic exercise releases endorphins that can keep you awake.

Magnesium

Magnesium is a naturally occurring mineral that helps muscles relax and relieves stress, which can encourage healthy sleep patterns. A 2012 study found that participants who took 500 milligrams of magnesium daily for two months experienced improved sleep patterns and reduced symptoms of insomnia. The recommended dosage is up to 400 mg for men and 300 mg for women, taken in the morning, evening, or before bed. You can also add magnesium flakes to your bath for absorption through the skin.

Lavender Oil

Lavender is known to improve mood, reduce pain, and promote sleep. A 2014 study showed that lavender oil capsules improved sleep patterns in people with depression when taken with an antidepressant. Lavender oil can also be added to a diffuser, sprayed onto your pillow, or consumed as a tea.

Melatonin Supplements

Melatonin is a hormone that is naturally released in the brain to regulate sleep-wake cycles. However, exposure to unnatural light from phones, laptops, or TVs can interfere with its release. Melatonin supplements are available over the counter and can help you fall asleep faster and enhance sleep quality. It is generally safe for short-term use, but it's important to start with a low dose and consult your doctor if you take any medications.

Herbal Remedies

There are several herbal remedies that may aid in sleep induction and improvement, although scientific evidence for their effectiveness varies. Some popular options include:

• Valerian: An herbal extract used to manage anxiety and insomnia. It may reduce the time needed to fall asleep and improve sleep quality, without causing morning grogginess.
• Chamomile: A popular herbal sleep remedy with calming properties that can help relax the body and mind before sleep. It is typically consumed as a tea.
• Kava: An herbal remedy used for stress, anxiety relief, and insomnia. While it has some sedative properties, it is now considered unsafe due to potential liver toxicity.
• Passionflower: A natural sleep remedy and sedative widely used for insomnia and nervous gastrointestinal complaints. It is said to have a benzodiazepine-like calming action.

Sleep disorders

Sleep is one of the most important things we need in life. Without a good night's sleep, we can feel grumpy and unable to function properly throughout the day. Insomnia is a sleep disorder that many people deal with each night. It is characterised by the inability to stay asleep once you get to sleep, the inability to get to sleep, always feeling tired, nodding off during the day, and a lack of energy.

There are different types of insomnia: acute insomnia, or short-term insomnia, can last less than three months and is usually brought on by a specific event or change in life, such as losing a loved one. Chronic insomnia is characterised by an inability to sleep due to factors such as stress, relationship problems, or issues at work or school. It can last a few months or even years.

There are many natural ways to fight insomnia and improve your sleep quality. For example, essential oils, meditation, and cannabis or CBD can help you relax and prepare for sleep.

If you are experiencing insomnia, it is important to get help as soon as possible. There are many subscription services that offer audiobooks that can help you relax and fall asleep, such as Audible, Kindle Unlimited, and Everand, all of which offer at least a 30-day free trial.

Circadian rhythm sleep disorders

Your body tries to align your sleep-wake cycle with cues from the environment, such as when it gets light or dark outside, when you eat, and when you are physically active. When your sleep-wake cycle is out of sync with your environment, you may experience insomnia, excessive sleepiness, decreased alertness, and problems with memory and decision-making.

There are six types of circadian rhythm sleep disorders:

• Delayed sleep-wake phase disorder: People with this disorder go to sleep and wake up much later than normal, often conflicting with work or school obligations.
• Advanced sleep-wake phase disorder: This disorder involves going to sleep and waking up much earlier than normal, which can lead to excessive sleepiness in the evening and early morning awakenings.
• Irregular sleep-wake rhythm disorder: People with this disorder experience a chaotic sleep schedule that lacks a clear pattern, often sleeping in short bouts spread out across the day and night.
• Non-24-hour sleep-wake rhythm disorder: This disorder occurs when an individual's circadian rhythm extends slightly beyond the regular 24-hour schedule, resulting in bedtimes and wake times that shift later each day.
• Shift work sleep disorder: This disorder develops in people who work variable or overnight hours, and their circadian rhythm may not adjust to the unusual sleep-wake schedule, leading to disrupted sleep and excessive sleepiness.
• Jet lag: Traveling across multiple time zones can cause a person’s circadian rhythm to temporarily misalign with their new location, resulting in insomnia, excessive sleepiness, decreased appetite, constipation, and mood changes.

Treatment of circadian rhythm sleep disorders depends on the specific diagnosis, but often includes bright light exposure, a regular sleep-wake schedule, melatonin supplements, caffeine or other stimulant medications, light avoidance at certain times, strategic napping, and safety practices to avoid accidents during periods of excessive sleepiness.

Acute insomnia

There are two types of insomnia: primary and secondary. Primary insomnia means that your sleep problems are not linked to any other health condition or problem. Secondary insomnia means that you have trouble sleeping because of a health condition, pain, medication, or substance use.

There are several risk factors for acute insomnia. These include stress related to big life events, an uncomfortable sleep environment, changes in your sleep schedule, genetics, eating too close to bedtime, and the consumption of caffeine, nicotine, and alcohol.

If you are experiencing acute insomnia, there are several things you can do to improve your sleep hygiene:

• Go to bed and get up at the same times each day.
• Set your thermostat to a comfortable temperature for sleeping.
• Make sure your room is dark and quiet.
• Avoid consuming alcohol, caffeine, and nicotine close to bedtime.
• Exercise regularly during the day, at least five hours before you plan to go to bed.
• Avoid napping, especially in the afternoon.
• Keep your meal times consistent, and don't eat too close to bedtime.
• Drink less liquid in the evening so you don't have to get up to pee during the night.
• Relax before bedtime with a book, bath, or other low-key activity. Meditation can also help.

If your acute insomnia does not improve with these measures, be sure to talk to your doctor. They may recommend cognitive behavioral therapy (CBT) or short-term use of sleeping pills.

Chronic insomnia

Insomnia is a common sleep disorder affecting about one-third of the general population. It is characterised by difficulty falling asleep, maintaining sleep, or poor sleep quality. Chronic insomnia occurs at least three times a week and has been present for at least three months. It can have adverse effects on health, quality of life, academic performance, and work productivity, and it increases the risk of motor vehicle accidents.

The management of chronic insomnia typically involves a comprehensive evaluation by a healthcare provider, including a detailed sleep history, underlying medical and psychiatric problems, medications, and other sleep-related disorders. Treatment options include non-pharmacological and pharmacological approaches:

Non-Pharmacological Management:

• Sleep hygiene education: Educating patients about lifestyle modifications such as limiting daytime naps, avoiding late-night dinners, and refraining from alcohol, caffeine, and smoking.
• Sleep restriction therapy: Limiting sleep hours to increase sleep drive and achieve consolidated sleep.
• Stimulus control therapy: Advising patients to avoid maladaptive behaviours like eating or reading in bed and late-night use of digital devices.
• Cognitive-behavioural therapy for insomnia (CBTi): A therapeutic option delivered by a healthcare professional that has shown significant improvement in sleep onset latency, wakefulness after sleep onset, and total sleep time.

Pharmacological Management:

• Drugs acting on GABA-A receptors: Benzodiazepines (BZDs) and benzodiazepine receptor agonists (BzRAs) exert sedative, anxiolytic, muscle relaxant, and hypnotic effects.
• Drugs acting on melatonin receptors: Melatonin is a natural hormone that regulates sleep-wake cycles. It is available over the counter and is effective in treating circadian rhythm sleep-wake disorders.
• Drugs acting as orexin receptor antagonists: Counteract the orexin/hypocretin-mediated nighttime awakening.
• Drugs acting as histamine-1 receptor antagonists: Low doses of doxepin, a tricyclic antidepressant, can improve total sleep time, wakefulness after sleep onset, and sleep efficiency.
• Antidepressants: Trazodone, mirtazapine, and amitriptyline are used for their antihistaminic effects.
• Atypical antipsychotics: Olanzapine and quetiapine have a sedative effect at low doses.
• Anticonvulsants: Gabapentin and pregabalin improve sleep efficiency and decrease wakefulness after sleep onset.

Frequently asked questions