How to Sleep is a health book about new science-based solutions to sleep through the night by author Rafael Pelayo MD.
Anyone who has trouble sleeping has heard all the old “sleep hygiene” rules: Don’t drink caffeine after 2 p.m., use the bedroom only for sleep, put the screen down an hour before bed. Millions of insomniacs can attest, just following these simple, one-size-fits-all directives won’t work. How to Sleep is here to rewrite the rules and help you fall asleep—and sleep well—every night.

Rafael Pelayo, a clinical sleep specialist and professor at the world-renowned Sleep Medicine Clinic at Stanford University. He offers a holistic and medically holistic approach to the multitude of issues that can affect your sleep. He starts by getting us into the biological basis of sleep, including the incredibly reassuring fact that no one really sleeps through the night—we naturally wake up every 90 minutes.
Pelayo then addresses each of the major sleep problems, such as snoring, and its causes. Differences between transient and chronic insomnia, and how to treat each; strategies to combat jet lag; how lifestyle choices affect your sleep, including exercise (even ten minutes helps), meditation (try it right before bed) and food and drink (alcohol is a con double-edged sword—it can help you fall asleep faster, but it often interferes with your sleep.)

• How to Sleep

• The New Science-Based Solutions for Sleeping Through the Night
• By: Rafael Pelayo MD

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