Larissa Galastri Baraldi, Euridice Martinez Steele, Daniela Silva Canella, and Carlos Augusto Monteiro, “Consumption of ultra-processed foods and associated sociodemographic factors in the USA between 2007 and 2012: Evidence from a nationally representative cross-sectional study.” BMJ Open 8, no. 3 (2018): e020574.
FiberFacts.org, “Dietary Fiber on the Food Label,” August 26, 2016, www.fiberfacts.org/dietary-fiber-food-label/; U.S. Food and Drug Administration. “CFR—Code of Federal Regulations Title 21,” April 1, 2020, www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=101.54.
Mayo Clinic, “Dietary fiber: Essential for a healthy diet,” January 6, 2021, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/ fiber/art-20043983.
Tomohiro Matsuo, Yasuyoshi Miyata, and Hideki Sakai, “Daily salt intake is an independent risk factor for pollakiuria and nocturia.” International Journal of Urology 24, no. 5 (2017): 384–89.
CDC, “Sodium and the Dietary Guidelines,” October 2017, www.cdc.gov/salt/pdfs/sodium_dietary_guidelines.pdf.
“Sodium and the Dietary Guidelines,” October 2017, www.cdc.gov/salt/pdfs/sodium_dietary_guidelines.pdf.
Mayo Clinic, “Sodium: How to tame your salt habit,” June 29, 2019, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/sodium/art-20045479.
“Sodium in Your Diet,” April 20, 2020, https://www.fda.gov/food/ nutrition-education-resources-materials/sodium-your-diet.
Marie-Pierre St-Onge and Faris M. Zuraikat, “Reciprocal roles of sleep and diet in cardiovascular health: A review of recent evidence and a potential mechanism.” Current Atherosclerosis Reports 21, no. 3 (2019): 11; Isabelle Jaussent, Yves Dauvilliers, Marie-Laure Ancelin, et al., “Insomnia symptoms in older adults: Associated factors and gender differences.” American Journal of Geriatric Psychiatry 19, no. 1 (2011): 88–97.
Katherine D. McManus, “A Practical Guide to the Mediterranean Diet,” March 21, 2019, www.health.harvard.edu/blog/a-practical-guide-to-the-mediterranean- diet-2019032116194.
W. Chris Winter, The Sleep Solution: Why Your Sleep Is Broken and How to Fix It (New York: New American Library, 2017), 121. Kindle.
Vitor Teixeira, Silvia M. Voci, Raquel S. Mendes Netto, and Danielle G. da Silva, “The relative validity of a food record using the smartphone application MyFitnessPal.” Nutrition & Dietetics 75, no. 2 (2018): 219–25.
Глава 20. Методы расслабления
Kenneth L. Lichstein, Daniel J. Taylor, Christina S. McCrae, S. Justin Thomas, chapter 4, “Relaxation for Insomnia,” in Perelman School of Medicine, University of Pennsylvania, BSM Treatment Protocols for Insomnia, www.med.upenn.edu/cbti/assets/user-content/documents/Lichstein_RelaxationforInsomnia-BTSD.pdf.
Kenneth L. Lichstein, Daniel J. Taylor, Christina S. McCrae, S. Justin Thomas, chapter 4, “Relaxation for Insomnia,” in Perelman School of Medicine, University of Pennsylvania, BSM Treatment Protocols for Insomnia, www.med.upenn.edu/cbti/assets/user-content/documents/Lichstein_RelaxationforInsomnia-BTSD.pdf.
Kenneth L. Lichstein, Daniel J. Taylor, Christina S. McCrae, S. Justin Thomas, chapter 4, “Relaxation for Insomnia,” in Perelman School of Medicine, University of Pennsylvania, BSM Treatment Protocols for Insomnia, www.med.upenn.edu/cbti/assets/user-content/documents/Lichstein_RelaxationforInsomnia- BTSD.pdf.
Часть 5 снотворная обстановка
Глава 22. Да будет темно!
W. Chris Winter, The Sleep Solution: Why Your Sleep Is Broken and How to Fix It (New York: New American Library, 2017), 108. Kindle.
Satchin Panda. The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight (New York: Rodale Books, 2018), 161–62. Kindle.
Глава 23. Температура в спальне/кровати
Nick Littlehales, Sleep: The Myth of 8 Hours, the Power of Naps, and the New Plan to Recharge Your Body and Mind (New York: Da Capo Lifelong Books, 2017), 102. Kindle.
Kurt Krдuchi, Christian Cajochen, Esther Werth, and Anna Wirz-Justice, “Functional link between distal vasodilation and sleep-onset latency?” American Journal of Physiology – Regulatory, Integrative and Comparative Physiology 278, no. 3 (2000): R741–R748; Kurt Krдuchi, Christian Cajochen, Esther Werth, and Anna Wirz-Justice, “Warm feet promote the rapid onset of sleep.” Nature 401, no. 6748 (1999): 36–37.
Rolf Fronczek, Sebastiaan Overeem, Gert Jan Lammers, J. Gert van Dijk, et al., “Altered skin-temperature regulation in narcolepsy relates to sleep propensity.” Sleep 29, no. 11 (2006): 1444–49.
Lynn Celmer, “Sleep deprivation disrupts regulation of body heat,” Sleep Education, December 18, 2012, sleepeducation.org/news/2012/12/18/sleep- deprivation-disrupts-regulation-of-body-heat.
Chika Oshima-Saeki, Yuiko Taniho, Hiromi Arita, and Etsuko Fujimoto, “Lower-limb warming improves sleep quality in elderly people living in nursing homes.” Sleep Science 10, no. 2 (2017): 87–91.
Yelin Ko and Joo-Young Lee, “Effects of feet warming using bed socks on sleep quality and thermoregulatory responses in a cool environment.” Journal of Physiological Anthropology 37, no. 1 (2018): 1–11.
National Sleep Foundation, “Wearing Socks to Bed: Is It Normal?” www.sleep.org/articles/wearing-socks-to-bed/.
Arianna Huffington, The Sleep Revolution: Transforming Your Life, One Night at a Time (New York: Harmony Books, 2017), 223. Kindle.
Глава 24. Шум
Kenneth I. Hume, Mark Brink, and Mathias Basner, “Effects of environmental noise on sleep.” Noise and Health 14, no. 61 (2012): 297, https://www. noiseandhealth.org/article.asp?issn=1463-1741;year=2012;volume=14; issue=61;spage=297;epage=302;aulast=Hu.
Information in this interview is also supported by Gaelen Thomas Dickson and Emery Schubert, “Music on prescription to aid sleep quality: A literature review.” Frontiers in Psychology 11 (2020): 1695; Gaelen Thomas Dickson and Emery Schubert, “How does music aid sleep? Literature review.” Sleep Medicine 63 (2019): 142–50; Gaelen Thomas Dickson and Emery Schubert, “Musical features that aid sleep.” Musicae Scientiae (2020): 1029864920972161.
Глава 25. Избавляемся от храпа/апноэ сна
Christian Guilleminault, Riccardo Stoohs, and Stephen Duncan, “Snoring (I): daytime sleepiness in regular heavy snorers.” Chest 99, no. 1 (1991): 40–48; Daniel J. Gottlieb, Qing Yao, Susan Redline, et al., “Does snoring predict sleepiness independently of apnea and hypopnea frequency?” American Journal of Respiratory and Critical Care Medicine 162, no. 4, pt 1 (2000): 1512–17.
Cintia Zappe Fiori, Denis Martinez, Carolina Caruccio Montanari, et al., “Diuretic or sodium-restricted diet for obstructive sleep apnea – a randomized trial.” Sleep 41, no. 4 (2018): zsy016.
Глава 26. Матрас/подушка
Jason Ellis, The One-Week Insomnia Cure: Learn to Solve Your Sleep Problems (London: Ebury Publishing, 2017), unpaginated. Kindle.
Глава 27. Совместный сон
The Sleep Council (UK), “Sleep Advice for Children,” sleepcouncil.org.uk/advice-support/sleep-advice/common-sleep-scenarios/sleep-advice-for-children/.
Jason Ellis, The One-Week Insomnia Cure: Learn to Solve Your Sleep Problems (London: Ebury Publishing, 2017), unpaginated. Kindle.
“Adult Sleep Habits and Styles,” Sleep Foundation, https://www.sleepfoundation.org/wp-content/uploads/2018/10/2005_summary_of_findings.pdf.
Об авторе
Дайан Маседо – журналистка, удостоенная премии «Эмми». В настоящее время она работает ведущей и корреспондентом на канале ABC News и в эфире ABC News Live. Будучи настоящей «совой» и человеком, прошедшим через все возможные графики работы, Дайан казалась последней, от кого можно было бы ожидать книгу о сне. Но Дайан немного упряма, обожает искать нестандартные решения и не умеет бросать дело на полпути. Так что неудивительно: столкнувшись с бессонницей, она решила