My neighbor started this book after seeing me sleep better and she's getting the same results. The wind down routine and morning light exposure work for her just like they work for me. It's not a fluke, it's science.
Remédios - Sono
Remédios - Sono
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$1.49 USD
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$1.49 USD
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Remédios - Sono
Preço normal
$1.49
Preço normal
$1.49
Preço promocional
$12.00
Preço unitário
/
por
O companheiro prático para o sono que silenciosamente parou de funcionar.
8 capítulos construídos em torno dos 3 padrões de problemas de sono depois dos 50. Dificuldade em adormecer. Dificuldade em permanecer dormindo. Sono que não parece mais um descanso. Cada padrão recebe suas próprias práticas, suas próprias ervas e um senso claro do que tentar primeiro.
O que está incluído
O livro começa com o que realmente muda no sono depois dos 50, em linguagem simples. A partir daí: os 7 disruptores ocultos que silenciosamente estão roubando suas noites. O relaxamento de 40 minutos. A configuração do quarto que favorece um sono profundo. 12 aliados herbais organizados por padrão de adequação. 10 alongamentos suaves para a noite. As práticas matinais que protegem a noite seguinte. E os sinais que indicam a necessidade de um estudo do sono ou de um médico, e não de mais uma xícara de chá.
Nada disso promete um retorno ao sono que você tinha aos 30 anos. Tudo isso oferece práticas constantes e honestas para dormir melhor, na maioria das noites, nos próximos anos.
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Customer Reviews
Overall rating: 4.9 / 5 from 57 reviews.
I had no idea my bedroom light was working against me. Blackout curtains plus removing the charging lights from my nightstand made my room actually dark for the first time. Slept like a different person.
Derek Y. 5/5 Verified
The supine hip circles stretch from chapter 6 is one I'd never tried before. My hips hold so much tension from sitting all day and this release before bed lets my whole lower body relax. Game changer for me.
Margaret L. 4/5 Verified
The 30 minute morning routine from chapter 7 is now non negotiable for me. Wake at 6, get outside, short walk, coffee at 7, proper breakfast. This protects tonight's sleep and it genuinely does.
Steven S. 5/5 Verified
I keep this on my nightstand as a reminder. The 40 minute wind down is now automatic. Tea at 9:20, stretches at 9:30, lights off at 10. My body knows the sequence and it cooperates. Consistency is the key.
Christopher T. 5/5 Verified
The section on unrefreshing sleep was me to a T. I could sleep 8 hours and wake up exhausted. Hazel explains it's a quality issue not a quantity issue. Fixing the architecture through her practices made the hours count.
Violet P. 5/5 Verified
I highlighted the phrase 'the hormone needs your help' because it perfectly captures what this book is about. Your body still wants to sleep well. It just needs the conditions to be right. This book creates those conditions.
Linda T. 5/5 Verified
I was this close to asking for Ambien when a friend sent me this book. Two months later I'm sleeping 7 hours most nights naturally. The herbal allies chapter and the wind down routine are my foundation.
Wanda P. 5/5 Verified
The coffee chapter was the hardest pill to swallow. My afternoon espresso was sacred. But she's right. The caffeine half life means it's still working at midnight. I switched to herbal tea after noon. Sleeping better.
Wayne M. 5/5 Verified
The inconsistent wake time disruptor was me. Weekdays at 6, weekends at 9. She explains how that wrecks your circadian rhythm like jet lag every Monday. Same wake time every day now. Huge difference.
Clyde Y. 5/5 Verified
I wish I had found this book five years ago. But better late than never. My sleep has improved more in two months of following Hazel's approach than in years of random supplements and sleep apps.
Judy U. 5/5 Verified
I never thought I'd say stretching before bed changed my life, but the shoulder rolls and chest opener from the stretches chapter release all the tension I carry from sitting at a desk. My body lets go and sleep follows.
Colleen B. 5/5 Verified
The three sleep patterns she describes: trouble falling asleep, trouble staying asleep, sleep that doesn't feel like rest. I have two of those. Knowing my specific pattern helped me choose the right herbs from chapter 5.
Albert W. 5/5 Verified
My husband was skeptical about the 4-7-8 breathing technique from the stretches chapter. He tried it one night and fell asleep before finishing the third cycle. Now he does it every night without me asking.
Megan P. 5/5 Verified
The combination of this book with the sleep remedies from Book 1 is powerful. This book tells me what to do and why. Book 1 gives me the exact recipes. Together they're a complete sleep program.
Maria O. 5/5 Verified
Coffee's long shadow was a wake up call for me. I was having my afternoon cup at 3pm not realizing the caffeine was still in my system at midnight. Moved it to before noon and the difference was dramatic.
Cheryl Z. 5/5 Verified
The chapter on what changes about sleep after 50 was the first time anyone explained it to me in a way that made sense. Sleep architecture, melatonin decline, cortisol curve. Now I understand what's happening instead of just feeling frustrated.
Rebecca H. 5/5 Verified
The chapter on when to see a doctor is responsible and important. She describes sleep apnea symptoms clearly and I recognized myself in them. Got a sleep study, diagnosed, now being treated. This book may have saved my health.
Dolores I. 5/5 Verified
I've been doing all 10 evening stretches from chapter 6 for a month now. Standing forward fold, cat cow, child's pose, reclined twist, legs up the wall. My body actually relaxes into sleep mode. It's become essential.
Oscar R. 5/5 Verified
I was spending $40 a month on melatonin supplements and sleep aids. This book cost nothing and the practices in it work better than anything I was buying. My body makes melatonin when I give it the right signals.
Yvonne P. 5/5 Verified
The what not to combine section in the herbal chapter was important. She tells you which herbs don't mix well and why. That's the kind of safety info that most books leave out. Grateful for the thoroughness.
Roger H. 5/5 Verified
I gave this to my mom who's been struggling with sleep for fifteen years. She called me after week one to say the legs up the wall stretch was the most relaxing thing she'd done in decades. Small wins add up.
Vera S. 5/5 Verified
I read this book in one sitting and then went back to implement it chapter by chapter over six weeks. My sleep is genuinely better now. Not perfect every night, but consistently better. That's exactly what she promised.
Christina Q. 5/5 Verified
Hazel's honesty about not sleeping like you did at 30 is refreshing. She doesn't promise perfection. She promises better, most nights, with consistent practice. And she delivers exactly that.
Sarah M. 5/5 Verified
The contrast between trying to force sleep versus creating the conditions for sleep is the core insight of this book. Stop trying. Start preparing. Let your body do what it knows how to do. Beautiful approach.
Michelle Z. 5/5 Verified
The medication timing disruptor was something I'd never considered. My blood pressure medication was keeping me alert at night. Talked to my doctor about moving it to morning. Problem solved. Thank you Hazel.
Ryan H. 5/5 Verified
I didn't realize my evening glass of wine was one of the 7 hidden disruptors until I read chapter 2. Cut it out and within four days I was sleeping through to 5am instead of waking at 3. The connection was immediate.
Christina S. 5/5 Verified
I used to dread going to bed because I knew I'd just lie there staring at the ceiling. Now I look forward to the evening because of the routine this book taught me. That shift from dread to anticipation is everything.
Lauren M. 5/5 Verified
I went from needing an hour to fall asleep to being out in about twenty minutes. The combination of the evening stretches, the herbal tea, and the cool dark bedroom does the trick. Consistently. Finally.
Clarence K. 5/5 Verified
I measured it. Before this book, I was averaging about 5 hours of actual sleep. Eight weeks later, I'm at 6.5 to 7. Not by taking anything dramatic. Just by changing the environment, the routine, and adding gentle herbs.
Donald I. 5/5 Verified
I appreciate that this book is honest about what herbs can and can't do. She says valerian works for some people and doesn't work for others. Try it for two weeks. If it doesn't click, try passionflower. No one size fits all.
Wesley Q. 5/5 Verified
I made a before and after list. Before: screens until 11, warm room, wine at dinner, random wake times, no routine. After: screens off at 9, room at 66 degrees, herbal tea, same wake time, full routine. The difference is night and day.
Betty W. 4/5 Verified
The section on removing screens from the evening was hard for me but Hazel explains the blue light and melatonin suppression so clearly that I couldn't ignore it. Screens off at 9. Sleep on at 10. Worth the trade.
Dale U. 5/5 Verified
Hazel writes about sleep the way a good teacher talks to a student. Patient, clear, no judgment. She never makes you feel bad for your habits, she just gently shows you what to change and why. Love that tone.
Judith K. 5/5 Verified
The book is so well organized. Three patterns of sleep trouble, each with its own set of tools. I identified mine, followed the recommendations, and saw improvement within two weeks. Clear, focused, effective.
Maureen H. 5/5 Verified
The morning light section was something new for me. She explains that your retina needs actual sunlight in the first hour to calibrate your circadian clock. Not through a window. Outside. I started walking the dog at 6:30 and my evenings changed.
Hope I. 4/5 Verified
The section on trying too hard to sleep hit me right in the chest. I'd been lying in bed frustrated, which made it worse, which made me more frustrated. Hazel explains why effort is the enemy of sleep. Mind blown.
Sandra D. 5/5 Verified
The 40 minute wind down is now the best part of my day. I didn't think I'd stick with it but dimming the lights, making the tea, doing the stretches, it actually signals my body that sleep is coming. I fall asleep faster than I have in years.
Marcus C. 5/5 Verified
The small bedtime snack suggestion was new to me. A bit of turkey and a few almonds about an hour before bed. It stabilizes blood sugar through the night and I stopped waking at 3am with racing thoughts.
Irene Q. 5/5 Verified
The melatonin chapter explained why sleep hygiene matters more as you age. When melatonin was strong in your twenties, you could ignore the bright lights and late dinner. Now the hormone needs your help. Crystal clear.
Andrea G. 5/5 Verified