Sleep Better Tonight
What Modern Science Actually Knows About Getting Real RestBy Dr. ElEanor Hwang
Length10h 42m
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.
Audiobook details
GenreSelf-Help, Health and Wellness
Length10 hrs 42 mins
Narrated byListen with 1,000+ voices
FormateBook with Audio
LanguageEnglish
Table of contents
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 chaptersShow less
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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