Nga Tran, “The Sleep Paradox – How Working Harder on Your Sleep Makes It Worse,” Brisbane ACT Centre Clinical Psychology, www.brisbaneactcentre.com.au/sleep-paradox-working-harder-sleep-makes-worse/.
Jason Ellis, The One-Week Insomnia Cure: Learn to Solve Your Sleep Problems (London: Ebury Publishing, 2017), unpaginated. Kindle.
Ivan Vargas, Anna M. Nguyen, Alexandria Muench, et al., “Acute and chronic insomnia: What has time and /or hyperarousal got to do with it?” Brain Sciences 10, no. 2 (2020): 71.
Allison C. Cooper, “There’s a Scientific Reason You Can’t Stay Awake in Boring Meetings – Here’s Why.” Updated August 11, 2020, www.thehealthy.com/sleep/why-we-fall-asleep-when-bored/.
Nilong Vyas and Eric Suni, “Stages of Sleep,” Sleep Foundation, www.sleepfoundation.org/articles/stages-of-sleep.
Matt T. Bianchi, Kathryn L. Williams, Scott McKinney, and Jeffrey M. Ellenbogen, “The subjective-objective mismatch in sleep perception among those with insomnia and sleep apnea.” Journal of Sleep Research 22, no. 5 (2013): 557–68; Mauro Manconi, Raffaele Ferri, Carolina Sagrada, et al., “Measuring the error in sleep estimation in normal subjects and in patients with insomnia.” Journal of Sleep Research 19, no. 3 (2010): 478–86.
Arianna Huffington, The Sleep Revolution: Transforming Your Life, One Night at a Time (New York: Harmony Books, 2017), 3. Kindle.
“How Much Sleep Do You Really Need?” National Sleep Foundation, October 1, 2020, www.thensf.org/how-many-hours-of-sleep-do-you-really-need/.
Arisa Hirano, Pei-Ken Hsu, Luoying Zhang, et al., “DEC2 modulates orexin expression and regulates sleep.” Proceedings of the National Academy of Sciences 115, no. 13 (2018): 3434–39; Guangsen Shi, Lijuan Xing, David Wu, et al., “A rare mutation of Я1-adrenergic receptor affects sleep /wake behaviors.” Neuron 103, no. 6 (2019): 1044–1055.e.7; National Library of Medicine, “Investigating Genetics of Human Natural Short Sleepers.” www.ncbi.nlm.nih.gov/projects/gap/cgi-bin/study.cgi?study_id=phs001270.v1.p1. Citation note: The National Library of Medicine study is not a peerreviewed study but was done as a report for a grant.
Leon Lack, Hannah Scott, Gorica Micic, and Nicole Lovato, “Intensive sleep re-training: From bench to bedside.” Brain Sciences 7, no. 4 (2017): 33.
Hannah Scott, Andrew Mair, Nicole Lovato, and Leon Lack, “Administering intensive sleep retraining to treat chronic insomnia using the Sleep On Cue smartphone application.” Sleep Medicine 64 (2019): S340.
Richard R. Bootzin and Michael L. Perlis, chapter 2, “Stimulus Control Therapy,” in Perelman School of Medicine, University of Pennsylvania, BSM Treatment Protocols for Insomnia, www.med.upenn.edu/cbti/assets/user-content/documents/btsd—stimuluscontrol-bsmtxprotocols.pdf. Note from author: Guidance is loosely based on chapter, as well as other sources in sleep literature.
Bruce Rybarczyk, Laurin Mack, Jennifer Huang Harris, and Edward Stepanski, “Testing two types of self-help CBT-I for insomnia in older adults with arthritis or coronary artery disease.” Rehabilitation Psychology 56, no. 4 (2011): 257–66; Bruce Rybarczyk and Laurin Mack, “Self-help treatments for older adults with primary and comorbid insomnia,” in ed. S. R. Pandi-Perumal, J. M. Monti, and A. A. Monjan, Principles and Practice of Geriatric Sleep Medicine (New York: Cambridge University Press, 2009): 394.
Richard R. Bootzin and Michael L. Perlis, chapter 2, “Stimulus Control Therapy,” and Arthur J. Spielman, Chien-Ming Yang, and Paul B. Glovinsky, chapter 1, “Sleep Restriction Therapy,” in Perelman School of Medicine, University of Pennsylvania, BSM Treatment Protocols for Insomnia, www.med.upenn.edu/cbti/assets/user-content/documents/btsd—advancedsleeprestriction-spielman.pdf.
M. Dworak, P. Diel, S. Voss, et al., “Intense exercise increases adenosine concentrations in rat brain: Implications for a homeostatic sleep drive.” Neuroscience 150, no. 4 (2007): 789–95; Janice M. Marshall, “The roles of adenosine and related substances in exercise hyperaemia.” Journal of Physiology 583, no. 3 (2007): 835–45; Michael Lazarus, Yo Oishi, Theresa E. Bjorness, and Robert W. Greene, “Gating and the need for sleep: Dissociable effects of adenosine A1 and A2A receptors.” Frontiers in Neuroscience 13 (2019): 740; Harvard Men’s Health Watch, “Refueling Your Energy Levels,” October 2018; www.health.harvard.edu/ staying-healthy/refueling-your-energy-levels; Dirk J. Duncker and Robert J. Bache, “Regulation of coronary blood flow during exercise.” Physiological Reviews 88, no. 3 (2008): 1009–86.