Mastering Sleep for Optimal Health

This chapter explores optimal sleep conditions, emphasizing the ideal 20 degrees Celsius room temperature and strategies to improve wakefulness after nighttime disturbances. It discusses the impact of shift work and offers techniques such as 'casino shifts' and 'advanced forward scheduling' to align work hours with natural circadian rhythms. Additionally, it highlights evidence-based interventions for insomnia, including sleep hygiene tips and the importance of allowing adequate recovery time between shifts to support cognitive function.