Self-Help

Health and Wellness

Sleep Better Tonight

What Modern Science Actually Knows About Getting Real RestBy Dr. ElEanor Hwang

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Length10h 30m

About this audiobook

**How to Sleep Better, Beat Insomnia Without Sleeping Pills, and Finally Get Real Rest** Sleep affects nearly every aspect of physical health, mental performance, emotional stability, and long-term well-being. Yet millions of people struggle to fall asleep, stay asleep, or wake feeling rested. After speaking with more than nine thousand patients throughout her career in sleep medicine, Dr. Eleanor Hwang wrote this book to bridge the gap between modern sleep science and everyday life. Unlike many wellness books, this guide focuses on evidence rather than trends. Readers will not find miracle supplements, expensive gadgets, or unrealistic routines. Instead, Dr. Hwang explains the biological systems that govern sleep and shows how to work with them more effectively. The book explores circadian rhythms, sleep pressure, deep sleep, REM sleep, and the role of light in regulating the body's internal clock. Readers learn why common habits involving caffeine, alcohol, screens, exercise, and meal timing often sabotage sleep without people realizing it. A major section is devoted to insomnia and the proven principles of Cognitive Behavioral Therapy for Insomnia (CBT-I), widely regarded as the most effective long-term treatment for chronic sleep difficulties. Dr. Hwang explains how thoughts, behaviors, and sleep habits can reinforce insomnia—and how to break those patterns naturally. Additional chapters address sleep apnea, shift work, pregnancy, menopause, aging, stress-related sleep problems, and the racing mind that refuses to quiet down at bedtime. Real patient stories help readers recognize common challenges and identify practical solutions. The book concludes with a structured two-week sleep reset program designed to help readers implement small, sustainable changes that often produce significant improvements. Rather than chasing perfect sleep, Dr. Hwang encourages readers to focus on consistency and understanding. Sleep is not a luxury. It is one of the foundations of health. By understanding the science behind it, readers can stop fighting their bodies and start creating the conditions for deep, restorative rest.

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Audiobook details

GenreSelf-Help, Health and Wellness

Length10 hrs 30 mins

Narrated byListen with 1,000+ voices

FormateBook with Audio

Publish dateJun 5, 2026

LanguageEnglish

1Introduction

2Chapter 1 — The Sleep Problem That Has Quietly Gotten Worse

3Chapter 2 — What Sleep Actually Does (And Why You Can’t Skip It)

4Chapter 3 — Circadian Rhythms: The Clock Inside You

5Chapter 4 — The Four Stages of Sleep, Explained Without the Drama

Show all chapters

6Chapter 5 — Sleep Pressure: The Other System Running In The Background

7Chapter 6 — Your Bedroom: The Environment Most People Ignore

8Chapter 7 — Light: The Single Biggest Lever

9Chapter 8 — Caffeine: The Drug You’re Taking Wrong

10Chapter 9 — Alcohol: The Drug You Don’t Know Is Wrecking Your Sleep

11Chapter 10 — Screens, Doomscrolling, and the Hour Before Bed

12Chapter 11 — Exercise, Movement, and Sleep

13Chapter 12 — Food and Sleep: What Actually Matters

14Chapter 13 — Stress, Anxiety, and the Mind That Won’t Quiet

15Chapter 14 — The Sleep Disorders Most People Don’t Know They Have

16Chapter 15 — Insomnia: A Different Problem Than People Think

17Chapter 16 — Sleep Apnea: The Diagnosis You May Be Missing

18Chapter 17 — Shift Work: Sleep When Your Schedule Won’t Cooperate

19Chapter 18 — Sleep Through Pregnancy and the First Year of Parenthood

20Chapter 19 — Sleep in Perimenopause and Menopause

21Chapter 20 — Sleep in Your 60s, 70s, and Beyond

22Chapter 21 — Travel and Jet Lag: Resetting a Body That Doesn’t Want to Move

23Chapter 22 — Naps: When They Help, When They Hurt, and How To Do Them Right

24Chapter 23 — Sleep and the Working Brain: Performance, Memory, and Decision-Making

25Chapter 24 — Sleep and Emotion: Why Bad Sleep Feels Like Bad Days

26Chapter 25 — The Two-Week Reset: A Practical Program

27Chapter 26 — The Long View: Sustainable Sleep Across a Life

28Appendix A — Patient Stories: Ten Cases in Detail

29Appendix B — Frequently Asked Questions

30Appendix C — Sample Sleep Schedules for Specific Populations

31Appendix D — The Sleep Hygiene Self-Audit

32Appendix E — Glossary and Further Reading

33Appendix F — Medications and Sleep: A Reference

34Appendix G — Two-Week Reset Worksheets

35Appendix H — Sleep and Coexisting Medical Conditions

36Appendix I — Troubleshooting: A Decision Guide

37Appendix J — Notes on the Science: What the Research Actually Says

38Appendix K — Sleep for Special Populations and Caregivers

39Appendix L — Bedroom Design and Seasonal Considerations

40Appendix M — A Letter to the Reader and Acknowledgments

41Acknowledgments

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