Sleep has hardly changed since Paleolithic humans snoozed soundly in their caves. While sabre-toothed tigers were their biggest night-time worry, today it’s stress and social media that keep us awake, but the solutions are the same, and sleep therapist Dr Merijn van de Laar offers understanding and advice to have you sleeping better within weeks.
How to get a better night’s sleep in 3 weeks:
- Don’t believe everything you read or hear about sleep
- Let go of the 8-hour rule
- Use the simple sleep diary in the back of this book to record your sleep pattern over 3 weeks
- Discover your personal sleep needs
- Examine your attitude towards lying awake at night
- Shorter total bed times might be better
- Focus on the reason for lying awake rather than on the reason for not sleeping
- Reduce stress
- Keep regular bedtimes
- Follow the rules of nature
- Respect your personal circadian rhythm
- Don’t tempt the night-time ghosts
Human sleep as we know it today evolved hundreds of thousands years ago, to suit a hunter–gatherer lifestyle. It’s not always compatible with our modern lives, but remains an essential function, vital for our health, well-being and daytime functioning. In this groundbreaking new book, Dr Merijn van de Laar investigates the origins of sleep based on archaeological findings and anthropological studies in contemporary hunter-gatherers, looking at the major discrepancies between our primordial bodily needs and our current sleep-inhibiting behaviour.
Cave dwellers lived in balance with the forces of nature. They had adapted perfectly to environmental influences such as light, temperature and seasonal variations. The way they ate and moved during the day must have had a positive effect on sleep quality. We need to look to their example, and adjust our eating, exercise, light, temperature and, last but not least: our expectations towards sleep. By taking on board the ancient wisdom of our ancestors, we will improve the quality of our sleep, the way our bodies were designed to do it.
Review
‘Causing a great stir among the legions of people who don’t sleep’ BBC Radio 4
'What van de Laar discovered is more relevant to us in the future than you may think and could transform your sleep overnight – it did mine' Miranda McMinn Telegraph
'Through in-depth research into the nighttime habits of our prehistoric ancestors, psychologist and sleep scientist Dr Merijn van de Laar has helped thousands of insomniacs rediscover the joys of a good night’s sleep. And he can transform your sleeping habits in just 21 days' Daily Express
‘An original book that can help you get a "primal" sleep’ Dr Ingrid Verbeek, sleep therapist and somnologist
About the Author
Dr Merijn van de Laar obtained his doctorate on the subject of personality and sleep and the treatment of insomnia. He worked for years as a sleep scientist and sleep therapist and he is deputy head of the family medicine programme at Maastricht University. He is also a frequent guest on TV and radio.
