Xanax. Sominex. Ambien. Belsomra. Zzzquil. Belsomra. Halcion. Warm milk. Lunesta. I’ve tried them all. Even the movies of Pia Zadora. The bottom line: I have trouble falling alseep. And staying asleep.

Now Nick Littlehales is reinventing sleep—transforming the way both elite athletes and everyday people get their rest. Though eight consecutive hours of sleep has long been heralded as the ideal amount and schedule, Littlehales proposes a new, personalized program dubbed the R90 Sleep Recovery Program. This program takes into account the stages of sleep, the sleeping environment, and individual needs and situations, all with the aim of optimizing sleep health and happiness.

Since the 1950s and especially since the advent of the Internet, people have been getting less sleep, which correlates to decreased physical and mental performance and even more serious conditions like heart disease and anxiety. Sleep: The Myth of 8 Hours, the Power of Naps, and the New Plan to Recharge Your Body and Mind (Da Capo Lifelong Books, $15.99) not only highlights the importance of sleep but teaches the best way for each of us to get back on track and recover from our poor sleeping habits. A “sleep coach” for many professional teams, such as the  team—and even personal work with David Beckham—Littlehales provides schedules and examples from professional athletes’ sleep journeys, emphasizing alternative sleep options that fit the needs of the individual. Topics include:

• The importance of naps
• Coping with a newborn
• Weaning off sleeping pills
• Having the correct mattress
• Sleeping in the right temperature
• Creating a sleep sanctuary

From the ideal sleeping situation with a partner to why we need to wake up at the same time every day, Sleep takes a fresh look at our dreaming hours and overhauls them.