MyMindGymTM — Mental Fitness Series
Sleep: Further Reading
& Resources
The research behind MyMindGym: Sleep — peer-reviewed studies, books,
and tools, curated for readers who want to go deeper.
How to read research papers without getting lost: You don't need to read the whole
paper. Read the Abstract first, then jump to Results and Conclusions. That's usually
all you need. Everything listed here links to the free full-text version where available.
No subscription required. Every journal paper linked below is freely accessible — either on PubMed Central, Frontiers in Medicine, or the journal's own open-access page. No paywall, no institutional login needed.
Key Research
6 papers
Journal Paper · Sleep Medicine
Sleep Health: Can We Define It? Does It Matter?
Buysse, D.J. (2014). Sleep, 37(1), 9–17.
The foundational paper defining sleep health as a multidimensional concept — the basis for understanding why sleep quality matters beyond just hours in bed.
Journal Paper · Insomnia & Performance
Insomnia and the Performance of US Workers
Kessler, R.C. et al. (2011). Sleep, 34(9), 1161–1171.
Quantifies the workplace and economic cost of insomnia — puts the personal experience of tiredness in a broader societal context.
Journal Paper · Sleep & Mortality
Sleep Duration and All-Cause Mortality
Cappuccio, F.P. et al. (2010). Sleep, 33(5), 585–592.
Meta-analysis of prospective studies — the clearest evidence linking both short and long sleep duration to increased mortality risk.
Journal Paper · Sleep & Metabolism
Metabolic Consequences of Sleep and Sleep Loss
Van Cauter, E. et al. (2008). Sleep Medicine, 9(S1), S23–S28.
The science behind why poor sleep disrupts hunger hormones, insulin sensitivity, and weight management.
Journal Paper · Brain Clearance
Sleep Drives Metabolite Clearance from the Adult Brain
Xie, L. et al. (2013). Science, 342(6156), 373–377.
The landmark glymphatic system paper — explains why deep sleep is essential for brain health and why poor sleep is linked to cognitive decline.
Journal Paper · Worry & Sleep
The Effects of Bedtime Writing on Difficulty Falling Asleep
Scullin, M.K. et al. (2018). Journal of Experimental Psychology: General, 147(1), 139–146.
The scientific basis for the Worry Window technique — writing to-do lists before bed measurably reduces time to fall asleep.
CBT-I Research
3 papers
Clinical Guidelines · American College of Physicians
Management of Chronic Insomnia Disorder in Adults
Qaseem, A. et al. (2016). Annals of Internal Medicine, 165(2), 125–133.
Official clinical guidelines recommending CBT-I as the first-line treatment for insomnia — above sleeping medication. The evidence base behind the book's core approach.
Journal Paper · Insomnia Overview
Chronic Insomnia
Morin, C.M. & Benca, R. (2012). The Lancet, 379(9821), 1129–1141.
Comprehensive review of insomnia — diagnosis, mechanisms, and treatment. Accessible overview of the clinical landscape.
Book · Expressive Writing
Opening Up by Writing It Down
Pennebaker, J.W. & Smyth, J.M. (2016). Guilford Press.
The research behind why expressive writing improves health — the scientific foundation for journaling as a genuine therapeutic tool, not just a wellness trend.
Gut–Brain Connection
3 papers
Journal Paper · Gut & Sleep
Association Between Sleep and Gut Microbiota: A Systematic Review
Wu, L. et al. (2023). Frontiers in Microbiology, 14.
The most comprehensive recent review of the sleep–microbiome bidirectional relationship — directly relevant to the gut-brain connection discussed in the book.
Clinical Overview · Johns Hopkins
The Gut-Brain Connection
Johns Hopkins Medicine (2023).
Clear, accessible overview of the gut-brain axis from one of the world's leading medical institutions. Excellent starting point for readers new to this area.
Research Overview · Sleep Foundation
Gut Bacteria and Sleep
Newsom, R. (2023). Sleep Foundation.
Practical summary of the gut bacteria–sleep research — readable, well-referenced, and connects the science to everyday sleep habits.
Books Worth Reading
3 books
Book · Sleep Science
Why We Sleep: Unlocking the Power of Sleep and Dreams
Walker, M. (2017). Scribner.
The most widely read sleep science book of the past decade. Compelling and accessible — occasionally criticised for overstating risk, but an excellent primer on why sleep matters.
Book · Microbiome & Health
The Diet Myth
Spector, T. (2015). Weidenfeld & Nicolson.
Professor Tim Spector's landmark book on the microbiome and its influence on health, weight, and wellbeing. Directly relevant to the gut-sleep connection covered in the book.
Book · Gut Health & Weight Loss
Gut Health for Weight Loss
Moore, S. (2025). The Practical Wellness Series.
The companion book — explores how the microbiome drives weight, metabolism, and the gut-sleep connection in depth. Includes the 5-day Gut Reset protocol for your gut type.
Tools & Apps
3 tools
App · Sleep Tracking
Sleep Cycle
Available: iOS & Android. Free basic version.
Uses your phone's microphone to detect sleep stages and wake you at the lightest point in your cycle. Useful for identifying patterns — especially helpful for Racehorses tracking 3am waking.
App · Breathing & Calm
Insight Timer
Available: iOS & Android. Free.
Large library of guided breathing exercises, body scans, and sleep meditations — free. Useful for the physiological reset and gratitude anchor steps in the Evening Decompression Protocol.
Database · Research
PubMed Central
National Institutes of Health. Free access.
The world's largest free database of biomedical research. Search any sleep topic here to find peer-reviewed papers — filter by "Free full text" to access without a subscription.
The Practical Wellness
Healthy You — Healthy Environment
