10 LESSONS
Make room for rest
10 LESSONSEN / ES
Health & wellbeing
Make room for rest
A gentle introduction to rest habits and noticing what your body needs.
10 lessonsES + ENWeb reading at your pace
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- Exercises for everyday life
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Alex Soojung-Kim Pang · Rest: Why You Get More Done When You Work Less, edición actualizada (2024), Basic Books. ISBN 9781541604834. Referencia de lectura contextual; no es fuente clínica, recomendación de producto ni adaptación del libro.Jade Wu · Hello Sleep: The Science and Art of Overcoming Insomnia Without Medications, edición de bolsillo (2025), St. Martin’s Essentials. ISBN 9781250347428. Referencia de lectura contextual; no es fuente clínica, recomendación de producto ni adaptación del libro.Watson, N. F., et al. (2015). Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the AASM and SRS. Sleep, 38(6), 843–844.NHLBI / NIH · Sleep Deprivation and Deficiency: What Are Sleep Deprivation and Deficiency?NHLBI / NIH · Sleep Deprivation and Deficiency: What Makes You Sleep?NHLBI / NIH · Sleep Deprivation and Deficiency: Healthy Sleep Habits.Centers for Disease Control and Prevention · About Sleep (2024).Edinger, J. D., et al. (2021). Behavioral and psychological treatments for chronic insomnia disorder in adults: an AASM clinical practice guideline. Journal of Clinical Sleep Medicine, 17(2), 255–262. DOI: 10.5664/jcsm.8986.Gardiner, C. L., et al. (2025; publicado en línea en 2024). Dose and timing effects of caffeine on subsequent sleep: a randomized clinical crossover trial. Sleep, 48(4), zsae230. DOI: 10.1093/sleep/zsae230.World Health Organization · Physical activity, ficha informativa (2024).World Health Organization · WHO guidelines on physical activity and sedentary behaviour (2020). ISBN 9789240015128.National Institute of General Medical Sciences / NIH · Circadian Rhythms (contenido revisado en 2023, página actualizada en 2025).Stothard, E. R., et al. (2017). Circadian Entrainment to the Natural Light-Dark Cycle across Seasons and the Weekend. Current Biology, 27(4), 508–513. DOI: 10.1016/j.cub.2016.12.041.Khosla, S., et al. (2018). Consumer Sleep Technology: An American Academy of Sleep Medicine Position Statement. Journal of Clinical Sleep Medicine, 14(5), 877–880. DOI: 10.5664/jcsm.7128.NHLBI / NIH · Sleep Diary (2019), herramienta para registrar sueño y hábitos.NHLBI / NIH · Insomnia: Diagnosis.NHLBI / NIH · Sleep Apnea: Symptoms (2025).U.S. Food and Drug Administration · Spilling the Beans: How Much Caffeine is Too Much?National Institute on Alcohol Abuse and Alcoholism · Should You Cut Down or Quit? Rethinking Drinking.National Highway Traffic Safety Administration · Drowsy Driving: Avoid Falling Asleep Behind the Wheel.NHLBI / NIH · Insomnia: Treatment.U.S. Food and Drug Administration · K240929, autorización 510(k) de Sleep Apnea Notification Feature (2024), indicaciones y límites de uso.02Notice your schedule
03Create a quiet transition
04Notice your sleeping environment
05Notice your stimulants
06Move in an accessible way
07Make room for time outdoors
08Do not turn rest into a test
09Record recurring patterns
10Seek support when needed
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