The Sleep Prescription: Seven Days to Unlocking Your Best Rest (The Seven Days Series)
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“Vastly knowledgeable and genuinely brilliant . . . An easy yet most effective how-to guide on sleep.” —Dr. Matthew Walker, New York Times bestselling author of Why We Sleep
From renowned sleep scientist Dr. Aric Prather, a book that offers a simple yet powerful plan to improve your sleep in seven days
We need sleep to survive. Sleep is as essential as food, water, and oxygen. So how can something that should be so instinctual and automatic be so hard? Dr. Prather runs one of the world’s most successful sleep clinics and has cracked the code to help even the most restless of sleepers get a good night’s rest.
In The Sleep Prescription, Dr. Prather shares the powerful solutions that he uses to help his patients at the clinic achieve healing and restorative sleep. Going beyond the obvious solutions, Dr. Prather shares surprisingly simple yet deeply effective techniques that will help you lie back and let sleep work its magic.
The seven-day prescription will lead you through these exercises:
Day 1: Set Your (Internal) Clock
Day 2: Ease Off the Gas
Day 3: Energize—But Do It Right
Day 4: Worry Early
Day 5: You Are Not a Computer; You Can’t Just Shut Down
Day 6: (Re)Train Your Brain
Day 7: Stay Up Late
Over the course of seven days, this book will teach you how to get out of your own way, so that your body can do effortlessly what it was built to do: sleep well.
From the Publisher
Publisher : Penguin Life
Publication date : November 1, 2022
Language : English
Print length : 224 pages
ISBN-10 : 0143136658
ISBN-13 : 978-0143136651
Item Weight : 6.4 ounces
Dimensions : 4.98 x 0.59 x 6.98 inches
Book 2 of 3 : The Seven Days
Best Sellers Rank: #73,676 in Books (See Top 100 in Books) #32 in Sleep Disorders #43 in Neuroscience (Books)
Customer Reviews: 4.5 4.5 out of 5 stars 125 ratings var dpAcrHasRegisteredArcLinkClickAction; P.when(‘A’, ‘ready’).execute(function(A) { if (dpAcrHasRegisteredArcLinkClickAction !== true) { dpAcrHasRegisteredArcLinkClickAction = true; A.declarative( ‘acrLink-click-metrics’, ‘click’, { “allowLinkDefault”: true }, function (event) { if (window.ue) { ue.count(“acrLinkClickCount”, (ue.count(“acrLinkClickCount”) || 0) + 1); } } ); } }); P.when(‘A’, ‘cf’).execute(function(A) { A.declarative(‘acrStarsLink-click-metrics’, ‘click’, { “allowLinkDefault” : true }, function(event){ if(window.ue) { ue.count(“acrStarsLinkWithPopoverClickCount”, (ue.count(“acrStarsLinkWithPopoverClickCount”) || 0) + 1); } }); });
Customers say
Customers find the book well-written and useful, with one noting how the author infuses science into the content. Moreover, they report significant improvements in their sleep quality, saying it makes a big difference in their lives. Additionally, the book is easy to follow, with one customer describing it as a straightforward 7-day plan.
10 reviews for The Sleep Prescription: Seven Days to Unlocking Your Best Rest (The Seven Days Series)
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Original price was: $15.00.$11.00Current price is: $11.00.
Sallie W. Honeychurch –
If you have problems sleeping, this book CAN help you
I can’t recommend this book highly enough. I downloaded it after seeing it cited in a recent article in the New York Times. The concepts in the book seemed instantly familiar because they are very similar to a 12-week program I undertook recently called “Sleep Reset,” which consists of an app, a sleep coach, and a prescriptive program. This book read like a playbook to the Sleep Reset program. The difference is that the book goes into much more detail on the activities, underlying knowledge, and guidance provided in the Sleep Reset program. Some of the most important observations in the book:1. What we do during the day is at least as important (maybe more) than some of the sleep hygiene tactics we all know.2. Our bodies are designed to sleep and we often get in the way of our bodies natural desires and capabilities toward a good night’s sleep by our behaviors, both at night and during the day.3. Sleep architecture (going through the sleep stages) is more important than the number of hours of sleep – we need to reach states of deep sleep to be rested (note: as a former taker of Ambien, I quit Ambien because I failed to reach the restful states of sleep I craved while on that med)4. Maybe the most important observation: staying in the bed too long and staying in bed *trying* fruitlessly to get to sleep or get back to sleep is one of the worst things we can do (and was something that I literally did for 20 years before learning this program)The book includes the science behind the cognitive behavioral therapy approach to getting better sleep, which is based on a program of sleep restriction, based on individualized ‘sleep efficiency’ ratings taken from a sleep diary that we are instructed to take (the author clearly explains how this works and it’s very easy and not time consuming).The book is chock full of interesting and insightful anecdotes, based on the author’s years as a sleep clinician. He also includes very helpful analogies. My favorite is the one that compares our bodies’ desire for sleep to a balloon that builds pressure over the day. Nap if you wish, but you’re letting air out of your sleep balloon that won’t be there when you need it tonight! Another interesting observation of the author’s is that blue light from our devices may not be the sleep bugaboo that it’s made out to be, rather, it’s the engagement that arouses our brains from reading the content on our devices, such as social media and stressful news reports that keeps us awake. Ditto for his observation around the role of not being able to shut our brains off from rehashing ruminating thoughts being one of the most important drivers of poor sleep. These causes are identified, along with tactical suggestions (ways to visualize to dismiss unwanted thoughts) and lifestyle suggestions (consider meditation and activity during the daytime)Lastly, I love that he sets our expectations. We are pretty much guaranteed to substantially improve our sleep by following his program, however, it’s unrealistic to believe that we will have perfect sleep every night. If you read the book and follow this program, you WILL be rewarded by better sleep, although you will need to commit to lifestyle modifications and trade-offs to make this happen. It may feel that the changes result in your entire lifestyle shifting to get a better night’s sleep, but the trade-off of having more energy, being able to concentrate, and just feeling more relaxed and happy are so worth it.
Pamela Billen –
Slept so hard I peed the bed
I donât ever right reviews but I had to for this. This book absolutely changed my life. Iâve suffered from insomnia ever since I was very little. The last 5 years Iâve rarely ever been able to go sleep without taking something or some sort of supplement and most of the time that wouldnât do much. Over the last two weeks I sleep throughout the whole night, not waking up once and getting 7.5+ hours. I sleep sooo deep as well. Like the other night I literally peed the bed because I was in such deep sleep and couldnât wake up. I was so shocked. Thatâs never even happened, even when I was a kid. If you struggle with sleep even just a little bit, GET THE BOOK. Wishing the best for everyone whoâs struggling, I feel you and understandð«¶ð¼
Marc –
Would like more info addressing waking up early
This book seems to focus a lot on people who canât get to sleep, versus those who fall asleep easily but wake up very early. Would like to see a revision or maybe a separate book entirely that focuses more on the 3am early risers. Iâm guessing a lot of the practices apply to both, but I just didnât see it mentioned much if at all.
Leebythesea –
This book answered a lot of my questions
Iâm 82 and usually sleep four hours, wake for two, sleep again for two, if all works well, and it mostly does.Iâd heard about the history of biphasic sleep and was glad to see a synopsis of it here.When I do go back to bed I count backwards from 999 and never get past 970. Counting and focusing on breathing stops my mind from from getting on a ruminating express train that comes by often. I stay on the platform and keep counting.Everything I read here made sense. it was an honest presentation.The biggest takeaway was Pratherâs gentle encouragement and his admissions of certain âfailingsâ of his own.The book gave the best advice to improve oneâs sleep without being overbearing.I can get by on my sleep routine as it is. I exercise a lot, donât drink, nap about twenty minutes, and retire early, about 9:00 and Iâm up about 5:00. Iâll try eliminating so much bedtime and compressing my sleep time and see how that works.But Iâm happy to realize if it doesnât work I can just continue with my regular four hours sleep two hours awake, two hours sleep routine again.The main thing is to feel good and I usually feel very good. Itâs nice to be reassured that my routine is not odd.
Bob Aubrey –
Practical suggestions for what to do about sleep difficulties
I bought this book because the local sleep clinic can’t give me feedback on a sleep study it took months to get for another couple of months they are so backed-up. I’ve read lots of books on sleep hygiene, etc. and was hoping for something new and helpful, and was very pleasantly surprised to find this book not only offers new tips for better sleep, but that they are backed up with scientific research. I’m following the practices and they are helping. Great book and highly recommended for anyone having trouble falling or staying asleep. Practical suggestions of what to do about sleep difficulty.
Kong Shun King Shirley –
a lifesaver
I was suffering for years until learning about Dr Prather. Unfortunately he doesnât accept patients oversea. I managed to fix my issue before finishing this book.
Raj R –
One of the best books on CBTi out there
While there are many resources on Cognitive Behavioral Therapy for Insomnia (CBTi), this book stands out. The author uses clear, concise language that makes the concepts accessible to everyone, without sacrificing the program’s depth. Especially helpful are the end-of-chapter summaries, which provide actionable steps you can take immediately to improve your sleep.
pajon albert –
Remarquable synthese pas à pas , traduction laborieuse pour un lecteur francais..mais tout y est avec humour et bienveillance, interressant pour tout le monde , insomniaque ou pas, patient ou docteurbravo
Duckie –
Well written with some humour. Easy to follow. Short but concise. Author is spot on with the advice provided.
Amazon Customer –
Quite boring