1. Introduction--myth
   1. we need 8 hours per day to sleep
   2. the longer, the better
2. Sleep Mechanics
   1. 5 stages
      1. Stage 1: feel dowsing off, day dream, zoning out during a boring class
         1. high brain wave
      2. Stage 2: sudden bursts of brain activity, attempt by the brains to turn itself off, very wakable
      3. Stage 3&4: Deep Sleep: lowest point of blood pressure, respiration, heart rate
         1. lowest brain wave
      4. Stage 5 REM sleep: dream time
         1. brain wave as high as we are wake
   2. Sleep cycle
   3. Importance of Deep Sleep
      1. lleast likely to be missed, longest Deep sleep at first
      2. Experience drowsiness, nausea, headaches, muscle aches, and trouble concentrating when being deprived of it
      3. out body will sacrifice all the other stages to regain deep sleep when being deprived of it
      4. immune system turns on during deep sleep to fight disease
   4. Importance of REM sleet
      1. longest REM sleep at last
      2. is not as important to restoring out physical functions according its sequence
      3. Absorb most of our daytime learning during REM sleep
   5. Quality sleep
      1. being able to sleep easily and stay there for the time needed
3. Inner Sleep Clock
   1. Circadian rhythm-temperature
      1. Body follows the same patters no matter when to go to sleep
      2. peak at early evening
      3. slight drop at noon
      4. lowest before going up
      5. flat-lining easily lead to weak sleep
   2. Melatonin
      1. vampire hormone released when we are exposed to darkness
      2. make use to fell drowsiness, loss of energy
      3. melatonin level depends on the amount of natural sunlight entering our eyes
   3. activity level
      1. Exercise creates a higher peak point of body temperature
      2. Exercise delays the body temperature drop
      3. promote deeper sleep
   4. Prior wekefull ness
      1. increase your prior wakefulness to create deeper sleep
   5. factors affect your sleep the most
      1. body temperature rhythm
      2. natural sunlight enterning your eyes---melatonin levels
4. Your personal powerful sleep plan
   1. listen to your own Circadian rhythm
   2. do not change too much in a short time
5. Optimizaing your sleep clock
   1. Getting enough real sunshine entering into your eyes
   2. limit the time with sunglasses
   3. regular exercise
   4. take a nap no more than 45m at noon
   5. Natural weak up at the end of a cycle rather than a clock
   6. regular rising and sleeping time including weekends
   7. No nicotine, caffeine and alcohol
   8. Stronger prior wakefulness
   9. enough water can benefit sleep
   10. Avoid eating too much before sleep
   11. Relax
6. Can't fall asleep
   1. it's a symptom of weak sleeping system not problem
   2. call for natual sleep responses
   3. NOT to try to force sleep to come
   4. Rules for handle the non-stoping thoughts: where focus goes, thought flows
      1. slow dow your thoughts
      2. view your thoughts
      3. repeat your thoughts slowly
      4. Concentrate on sth else and avoid being frustrated
   5. Batting with tossing and turning
      1. wait it out
      2. move but slowly, put a big smile on your face and take a deep breath
   6. sleep restricition
      1. get out of bed if awake in bed for longer than 30m
   7. poor bed associations
   8. take a warm bath 60m before going to bed
   9. say no to sleeping pills