Admit it, we’ve all been there: tossing and turning, chasing that elusive good night’s sleep like it’s a mythical creature. Whether it’s the late-night doom-scrolling, endless Netflix binges, or just plain old insomnia, restful sleep often feels like a fantasy. Enter ‘Nobody’s Sleeping: 7 Proven Sleep Strategies for Better Health and Happiness’ by Dr Bijoy E. John, MD. With over 25 years of sleep medicine wizardry under his belt, Dr John isn’t just handing out sleep tips—he’s offering a lifeline for anyone who’s ever counted sheep and wondered why they’re still wide awake.
And last week, I received a signed copy of Nobody’s Sleeping (casual flex) from the author himself who has embarked on a journey to educate people about “sleep revolution.” Dr John’s journey into the heart of sleep is both scientific and deeply personal. Having battled sleep issues himself, he brings a wealth of knowledge and a touch of empathy to his writing. His mission? To transform your chaotic nights into serene, restful experiences. “Sleep isn’t just a luxury; it’s a necessity,” he asserts, while speaking to Daily Pinnacle, and by the end of this book when you read it, you’ll believe it too.
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Nobody’s Sleeping: 7 Proven Sleep Strategies
Dr John’s book Nobody’s Sleeping is built around seven core strategies that are both practical and easy to implement:
Digital Detox: “Keep your eyes off screens at least an hour before bedtime,” advises Dr John. The blue light from devices tricks your brain into thinking it’s still daytime, suppressing melatonin production. He even suggests removing TVs and clocks from the bedroom to create a true sleep sanctuary.
Sleep Sanctuary: Your bedroom should be a sleep haven. Think dark, cool, and quiet. Dr John suggests blackout curtains, cooler room temperatures, and even a white noise machine if ambient noises keep you up. And don’t forget the comfy PJs!
Routine Rules: Consistency is key. Go to bed and wake up at the same time every day—yes, even on weekends. This helps regulate your body’s internal clock.
Mindful Mornings: Start your day with sunlight and light exercise. This helps set your internal clock and prepares your body for a restful night.
Food for Thought: Watch your diet. Avoid heavy meals, caffeine, and alcohol close to bedtime. He also points out that what you consume can significantly impact your sleep quality.
Stress Less: Incorporate relaxation techniques like meditation or deep breathing into your bedtime routine. It’s all about winding down and preparing your mind for sleep.
Move It: Regular physical activity promotes better sleep but avoid vigorous exercise close to bedtime. A nice, calming walk in the evening can work wonders.
The Doctor’s Take
Dr John spoke to the Daily Pinnacle and shared insights into the inspiration behind his book Nobody’s Sleeping, and his holistic approach to sleep improvement. He explained that many people suffer from sleep issues not because they can’t sleep, but because they don’t know how to create the right conditions for sleep. He emphasised the importance of a digital detox: “Using technology before bed invokes the thought process, making it harder to shut off our minds and drift off. Plus, some apps can be extremely addictive.”
Dr John also dived into the concept of a sleep sanctuary. “Eliminate all light sources from your bedroom. Darkness optimizes the secretion of melatonin, the hormone that puts us to sleep,” he explained. He shared practical tips like using dark-out curtains and keeping the bedroom cool to enhance sleep quality.
Sleep Challenges Across Ages
Dr John doesn’t just focus on adults; he addresses sleep challenges across different age groups. From newborns needing up to 18 hours of sleep to teenagers who often struggle with 8-10 hours due to screen time and social pressures, he covers it all. “Behavioral insomnia is the most common sleep disorder among children,” he noted. He stresses the importance of parents establishing and sticking to a fixed bedtime routine to help children develop healthy sleep habits.
Why You’ll Love It
Dr John’s advice is not just practical but also scientifically backed. His use of case studies and personal anecdotes makes the strategies relatable and easy to understand. The holistic approach ensures lasting results without the crutch of sleeping pills. He addresses not just the symptoms but the root causes of sleep issues, offering a sustainable path to better sleep.
Quick Verdict
Dr John’s guide isn’t your typical snooze fest of recycled advice. It’s a witty, engaging, and profoundly insightful exploration into the world of sleep. Think of it as your personal sleep coach, ready to tackle the most stubborn of sleep problems with a blend of science, humour, and practical wisdom. Go ahead and pick up a copy already. Sweet dreams are made of these… strategies
For more details, check out the book ‘Nobody’s Sleeping: 7 Proven Sleep Strategies for Better Health and Happiness’ on Amazon, Barnes & Noble and NetGalley.
