Getting the Z’s You Want

The article "Getting the Z’s You Want: Sleep-sense in the 21st Century" by James Alexander explores the critical importance of sleep for emotional and physical well-being, emphasizing the dangers of sleep deprivation, such as impaired cognitive functions, increased accident risk, and chronic health issues. The article critiques the term "sleep hygiene," advocating instead for "sleep-sense," which focuses on understanding the biological rhythms and environmental factors that promote healthy sleep. Alexander discusses the Basic Rest-Activity Cycle (BRAC), the impact of substances like alcohol, cannabis, and medications on sleep quality, particularly REM sleep, and the role of digital devices in disrupting sleep patterns. He also introduces cognitive and alternative therapies like Emotional Freedom Techniques (EFT) as potential solutions for sleep anxiety, highlighting the need for non-pharmaceutical approaches to improving sleep.

  • Understand the physiological and psychological effects of sleep deprivation on cognitive functions and overall health.

  • Identify the role of the Basic Rest-Activity Cycle (BRAC) in regulating sleep and how it can be leveraged for better sleep quality.

  • Analyze the impact of substances like alcohol, cannabis, and prescribed medications on sleep, particularly on REM sleep.

  • Evaluate the influence of digital devices and screen exposure on sleep patterns and the circadian rhythm.

  • Explore the concept of "sleep-sense" as an alternative to "sleep hygiene" and its implications for sleep improvement.

  • Examine the effectiveness of cognitive and alternative therapies, such as Emotional Freedom Techniques (EFT), in managing sleep anxiety and improving sleep quality.

Contents

    1. Getting the Z’s You Want Sleep-sense in the 21st Century by James Alexander

    2. Sleep-Sense Quiz

    1. The Neuropsychotherapist Volume 5 Issue 7

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