외국도서

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건강한 삶/다이어트

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• 제휴몰 주문 시 고객보상, 일부 이벤트 참여 및 증정품 증정, 하루/당일 배송에서 제외되므로 참고 바랍니다.

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• 도서  > 외국도서  > 실용/예술  > 건강한 삶/다이어트

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• Praise for Dr. Aric A. Prather and The Sleep Prescription “The Sleep Prescription is designed to help you figure out exactly what’s troubling your sleep. Prather . . . takes us beyond anodyne tips like ‘turn off your phone’ and digs into the way our body responds to all of the various factors that make up our lives over the course of a given week. For each of seven days, the book guides you to focus on one aspect of building a good sleep routine, paying attention to how your mind works in concert with your body and the sleep habits you’ve built over your lifetime. . . . The Sleep Prescription is the first book that showed me it’s possible to understand the science behind it, and find a way to unlock those perfect, restful hours.” ―The Boston Globe “Science-backed tips for sounder sleep.” ―The New York Times “The vastly knowledgeable and genuinely brilliant Dr. Aric Prather can take detailed scientific concepts and distill them into wondrous bite-size chunks, digestible to all. An easy yet most effective how-to guide on sleep.” ―Dr. Matthew Walker, New York Times bestselling author of Why We Sleep and director of the Center for Human Sleep Science, University of California, Berkeley “Deceptively simple and refreshingly straightforward, The Sleep Prescription is an immediately useful guide to getting better sleep. Aric Prather is an internationally-recognized scientific authority on sleep health and his advice can help just about any­one sleep more restfully in just a week.” ―Dr. Michael Grandner, director of the Sleep and Health Research Program, University of Arizona College of Medicine “The Sleep Prescription is a practical guide to improving your sleep and enhancing your life. Prather offers a set of transfor­mative and doable changes in sleep habits that can make you healthier, happier, and more productive.” ―Tom Boyce, MD, author of The Orchid and the Dandelion “The Sleep Prescription is a game changer. It’s an original and ef­fective take on how we sleep and why so many of us struggle to do it well. A must-have for anyone looking to improve their wak­ing life by fixing their sleeping one.” ―Dr. Sara Mednick, author of The Power of The Downstate and Take a Nap! Change Your Life. “Through a series of seven sensible steps, Dr. Prather guides us to relearn what our bodies and brains already know: we can use our voluntary, waking behaviors to influence the involuntary, restorative process of sleep.” ―Dr. Daniel Buysse, director of the Center for Sleep and Circadian Science, University of Pittsburgh School of Medicine
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• Day 1 Set Your (Internal) Clock Let's compare humans to some of our fellow companions on this Earth. Giraffes sleep for less than five hours across the twenty-four-hour day, while lions spend an amazing sixteen to twenty hours resting or sleeping over that same period. The albatross, an enormous airplane of a bird that can travel ten thousand miles in a single journey, can achieve REM sleep while in flight. And hippos? They sleep underwater, unconsciously surfacing while sleeping in order to breathe. Even flowers have an internal clock, coded into their cells, that tells them when to open and close. For as many types of organisms as there are out there, there are types of sleep rhythms. We humans are fairly boring sleepers-most adults need a minimum of seven hours of sleep per night, and we can't even swim while we're doing it. And perhaps more so than hippos and flowers, we struggle with sleep. A big reason? Our natural sleep cycles are out of whack. Once upon a time, human sleep cycles were yoked more firmly to the natural world-we woke with the morning light and wound down into sleep as the sun disappeared. Then we discovered fire, and everything went downhill from there. Now we have electricity. Technology. Schedules that are not so much governed by the natural world but by the new digital one we've created. We have emails to return, Netflix to watch, passions to pursue. We're no longer hunter-gatherers who wake and sleep with the sun-we have jobs that get us up early and keep us up late. We're awash in artificial light beaming at us from lightbulbs, phones, and laptop screens long after our distant ancestors would have been deep into their sleep cycles. If our natural biological rhythms were allowed to be the boss of us, maybe falling asleep and waking up would be as effortless for us as it is for the flower. Is the answer to go off the grid, live in the woods, and sleep and wake with the sun again like our ancient ancestors? Maybe! A really creative research study found that participants who went camping in the Colorado wilderness for a weekend and weren't allowed to use artificial lighting at night (no flashlights, headlamps, nothing) showed a 69 percent shift in their biological sleep/wake rhythm compared to those who stayed home. But my guess is that most people-even those who have sleep struggles-are probably not willing to cut ties with the civilized world completely in order to fix them. We need to figure out a way-within this electrical, digital, twenty-four-hour, interconnected, fast-paced modern world-to stabilize and re-sync our sleep drivers so that we can get the kind of deep restorative sleep we still need as humans. That's why we're going to start this project of fixing your sleep first thing in the morning. When people have trouble sleeping, a lot of attention gets paid to bedtime. But setting yourself up for successful sleep doesn't start at bedtime, or an hour before bedtime, or whenever you start to wind down for the... night. It starts the minute you wake up. When Do You Wake Up? Five a.m.? Seven? Noon? If you're expecting a lecture about the early bird getting the worm, it's not going to come from me. I work with lots of people each year in our sleep clinic at UCSF, working on individualized solutions for their insomnia and other sleep difficulties. And I've rarely told anyone they needed to get up early, or really at any particular time. I don't care what time you wake up. I only care that you wake up at the same time every day. My youngest son is five years old. I mention that to make clear that I have a natural, unstoppable alarm clock built into my life-even on the laziest of weekends, I couldn't sleep in if I tried. But even if I didn't have this kiddo appearing at my bedside at six o'clock sharp, wanting pancakes and to discuss [insert Marvel Avenger], I still wouldn't try to sleep in on the weekends-not anymore. The luxurious sleepy Sundays of my pre-parenting life are far in the rear-view mirror, and it's because of the data. If you're like most people (and me, before the science of sleep became my career), you spend your work week running a little short on sleep, then you try to "catch up" on the weekends (or whenever your days off roll around) by tacking on an extra hour or two. This sleep debt that builds up across the week is called "social jet lag." Teenagers are the most striking example of this. There are no teens in my home yet (thank goodness) but I certainly remember being one. Beyond the mood swings and the angst, I remember sleeping in-a lot. Teenagers often experience a shift in their sleep rhythm known as "delayed sleep phase" that increases their biological preference to go to bed later at night and wake up later in the morning. Meanwhile, schools start early-much earlier than teens biologically want to awaken-and it produces sleep debt across the week that compounds into sleeping in on the weekend. "Catching up" on sleep like this makes logical sense: If you're thirsty, drink more water. If you're tired, give your body more sleep. Unfortunately though, for someone struggling with sleep, this strategy often backfires. It not only doesn't work, it can actively work against you. Your body loves to anticipate your next action or need. It makes insulin in anticipation of a meal, and melatonin in anticipation of sleep. It knows to do these things because of cues in your routine and environment-cues that start the moment you open your eyes, and which accumulate through the day. If your routine is erratic, your body gets confused about what it needs to be doing and how it should be using its resources. No, you don't have to become an automaton doing the same thing every day, eating the same meals, etc.! But figuring out a consistent wake-up time is the number one thing I do with people who come into the sleep clinic. And that's because it's the most powerful regulator of the two natural internal processes that cause sleep. What Makes Us Sleep? You have two main "drivers" of sleep: your homeostatic sleep drive and your circadian rhythm. These two natural, internal processes in your body work together (though they are independent) to keep you awake when you need to be awake, and asleep when you need to be asleep. They also need to be in sync for you to get great sleep. When they become dysregulated, you start to run into trouble. Your homeostatic sleep drive is essentially "pressure" for sleep that builds up the longer you're awake. Picture a balloon. It's flat and empty the moment you open your eyes in the morning. As you go through your day, it gradually begins to inflate, filling up with sleepiness. When it's at this optimal amount-picture a perfectly inflated balloon-you feel the need for sleep. Your eyes get heavy, you climb into bed, and drift off. When you take a nap, you're basically "letting some of the air" out of the balloon, or relieving some of that sleep pressure. What causes sleep pressure to increase? Well honestly, we aren't 100 percent sure-as much as we've mapped the human brain during sleep, there's still a lot we don't know about sleep even though it's one of the most basic and essential biological processes of the human experience. But one of the leading hypotheses is that our sleep drive is hooked to the buildup of certain neurochemicals-which are byproducts of brain activity. A specific neurochemical responsible for sleepiness is, we think, adenosine. If you've ever taken a science class, you might remember learning about ATP, or adenosine triphosphate, the energy source for all the living cells in our body. While you're awake, adenosine builds up in the brain. As you sleep, that neurochemical drains away. Caffeine, one of the most common ways to keep ourselves awake despite an ever-growing sleep balloon, works because it engages in a biochemical battle with adenosine in the brain. There's basically a fight between the two molecules that breaks out in your brain, and caffe
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• Aric A. Prather [저]

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인터파크도서는 고객님의 단순 변심에 의한 교환과 반품에 드는 비용은 고객님이 지불케 됩니다. 단, 상품이나 서비스 자체의 하자로 인한 교환 및 반품은 무료로 반품 됩니다. 교환 및 반품이 가능한 경우 상품을 공급 받은 날로부터 7일이내 가능 공급받으신 상품의 내용이 표시, 광고 내용과 다르거나 다르게 이행된 경우에는 공급받은 날로부터 3개월 이내,    혹은 그사실을 알게 된 날 또는 알 수 있었던 날로부터 30일 이내 상품에 아무런 하자가 없는 경우 소비자의 고객변심에 의한 교환은 상품의 포장상태 등이 전혀 손상되지 않은 경우에 한하여 가능 교환 및 반품이 불가능한 경우 구매확정 이후(오픈마켓상품에 한함) 고객님의 책임 있는 사유로 상품 등이 멸실 또는 훼손된 경우    (단, 상품의 내용을 확인하기 위하여 포장 등을 훼손한 경우는 제외) 시간이 지남에 따라 재판매가 곤란할 정도로 물품의 가치가 떨어진 경우 포장 개봉되어 상품 가치가 훼손된 경우 다배송지의 경우 반품 환불 다배송지의 경우 다른 지역의 반품을 동시에 진행할 수 없습니다. 1개 지역의 반품이 완료된 후 다른 지역 반품을 진행할 수 있으므로, 이점 양해해 주시기 바랍니다. 중고상품의 교환 중고상품은 제한된 재고 내에서 판매가 이루어지므로, 교환은 불가능합니다. 오픈마켓 상품의 환불 오픈마켓상품에 대한 책임은 원칙적으로 업체에게 있으므로, 교환/반품 접수시 반드시 판매자와 협의 후 반품 접수를 하셔야하며,    반품접수 없이 반송하거나, 우편으로 보낼 경우 상품 확인이 어려워 환불이 불가능할 수 있으니 유의하시기 바랍니다.

배송예정일 안내 인터파크 도서는 모든 상품에 대해 배송완료예정일을 웹사이트에 표시하고 있습니다. <인터파크 직배송 상품> 상품은 월~토요일 오전 10시 이전 주문분에 대하여 당일 출고/당일 배송완료를 보장하는 상품입니다. 상품은 서울지역/평일 주문분은 당일 출고/익일 배송완료를 보장하며, 서울외지역/평일 주문분의 경우는 오후 6시까지 주문분에 대하여 익일 배송완료를 보장하는 상품입니다. (단, 월요일은 12시까지 주문에 한함) 상품은, 입고예정일(제품출시일)+택배사배송일(1일)에 배송완료를 보장합니다. ~ 상품은 유통특성상 인터파크에서 재고를 보유하지 않은 상품으로 주문일+기준출고일+택배사배송일(1일)에 배송완료를 보장합니다.(토/공휴일은 배송기간에 포함되지 않습니다.) ※기준출고일:인터파크가 상품을 수급하여 물류창고에서 포장/출고하기까지 소요되는 시간 <업체 직접배송/오픈마켓 상품> ~ 상품은 업체가 주문을 확인하고, 출고하기까지 걸리는 시간입니다. 주문일+기준출고일+택배사배송일(2일)에 배송완료를 보장합니다.(토/공휴일은 배송기간에 포함되지 않습니다.) ※5일이내 출고가 시작되지 않을시, 오픈마켓 상품은 자동으로 주문이 취소되며, 고객님께 품절보상금을 지급해 드립니다. 배송비 안내 도서(중고도서 포함)만 구매하시면 : 배송비 2,000원 (1만원이상 구매 시 무료배송) 음반/DVD만 구매하시면 : 배송비 1,500원 (2만원이상 구매 시 무료배송) 잡지/만화/기프트만 구매하시면 : 배송비 2,000원 (2만원이상 구매 시 무료배송) 도서와 음반/DVD를 함께 구매하시면 : 배송비 1,500원 1만원이상 구매 시 무료배송) 도서와 잡지/만화/기프트/중고직배송상품을 함께 구매하시면 : 2,000원 (1만원이상 구매 시 무료배송) 업체직접배송상품을 구매시 : 업체별로 상이한 배송비 적용    * 세트상품의 경우 부분취소 시 추가 배송비가 부과될 수 있습니다.    * 북카트에서 배송비없애기 버튼을 클릭하셔서, 동일업체상품을 조금 더 구매하시면, 배송비를 절약하실 수 있습니다. 해외배송 안내 인터파크도서에서는 국내에서 주문하시거나 해외에서 주문하여 해외로 배송을 원하실 경우 DHL과 특약으로 책정된 요금표에    의해 개인이 이용하는 경우보다 배송요금을 크게 낮추며 DHL(www.dhl.co.kr)로 해외배송 서비스를 제공합니다. 해외배송은 도서/CD/DVD 상품에 한해 서비스하고 있으며, 다른 상품을 북카트에 함께 담으실 경우 해외배송이 불가합니다. 해외주문배송 서비스는 인터파크 도서 회원 가입을 하셔야만 신청 가능합니다. 알아두세요!!! 도매상 및 제작사 사정에 따라 품절/절판 등의 사유로 취소될 수 있습니다. 오픈마켓업체의 배송지연시 주문이 자동으로 취소될 수 있습니다. 출고가능 시간이 서로 다른 상품을 함께 주문할 경우 출고가능 시간이 가장 긴 기준으로 배송됩니다. 유통의 특성상 출고기간은 예정보다 앞당겨지거나 늦춰질 수 있습니다. 택배사 배송일인 서울 및 수도권은 1~2일, 지방은 2~3일, 도서, 산간, 군부대는 3일 이상의 시간이 소요됩니다.