Preface.................................................................... 9
Acknowledgments............................................................ 10
Introduction............................................................... 12
Increased Stress Level..................................................... 14
Part 1: Sleep.............................................................. 24
Sleep Positions............................................................ 24
Sleep Architecture......................................................... 27
Dream state................................................................ 37
Sleep in Adults............................................................ 41
Circadian rhythm........................................................... 44
Jetlag..................................................................... 50
Shift work................................................................. 51
Power Nap.................................................................. 54
Sleep Hygiene.............................................................. 56
Part 2: Insomnia........................................................... 64
International Classification of Sleep Disorders............................ 68
Stimulants................................................................. 70
Pharmacological Treatment.................................................. 80
Part 3: S2S Program in Theory.............................................. 86
The Autonomic Nervous System............................................... 89
The Human Constitution..................................................... 93
Exercise and Stretching.................................................... 104
S2S Program Blueprint Symptoms............................................. 114
Part 4: S2S Program in Practice............................................ 124
S2S-1 Thighs............................................................... 125
S2S-2 Calves............................................................... 129
S2S-3 Back of Thigh........................................................ 132
S2S-4 Back of Leg.......................................................... 134
S2S-5 Bottom............................................................... 137
End of First Part.......................................................... 139
S2S-6 Neck................................................................. 140
S2S-7 Shoulder............................................................. 144
S2S-8 Lower Arm............................................................ 148
Conclusion................................................................. 153
Index...................................................................... 157
References................................................................. 161

CHAPTER 1

Sleep

Sleep is important for all people. Without sleep, we can't function properly. Allpeople have various sleeping needs. Some prefer mornings; others prefer lateevenings or nights. We all need a number of sleeping hours each night, and withoutdoubt, sleep quality also has a major importance. The needs of sleep apply in manytheories, one of which is the possible connection between sleep and learning inhumans. A 2009 study by Peyrache and associates suggests that sleep quality (interms of deep-sleep hours) has a large impact on learning abilities, based on theelectrophysiological recordings of a large number of isolated cells in the prefrontalcortex of rats. The study revealed that the cells that formed upon learning were moreactive during subsequent sleep episodes. This means that those replay events weremore prominent during slow-wave sleep and were coacting with the hippocampusevents.

Is sex more important than sleep? I read about a survey not long ago. Sleep isimportant, we know that. But is it more important than sex? Some of you may say,"Absolutely not!" But what do men think about this issue? Well, a survey clearlyshowed that 80 percent of British men preferred a good night's sleep, than to beinterrupted with a close encounter with their mates. This is surely not due to lack oflust, which is the problem. Sex is just not at the top of the list; many other thingshave to be taken care of during the day, researchers say.

A major contribution to improving your sleep is how you prepare yourself. Are youstill tense and stressed despite several hours having passed since you stoppedworking for the day? Of course, late evenings for morning people are a bad habit. Butthose people who like to wake up early in the morning used to go to bed in time inthe evening. It is more likely that if you stay up late in the evening, you're doing itbecause you can't sleep at the right time. This can have a lot of different causes.However, scientists agree that sleep quality is more important than the total numberof sleeping hours and that sleep requirements fluctuate from person to person.

Sleep Positions

There are some issues based on sleeping in different positions. Through the years,you have obviously determined your favorite sleep position and you will not sleep ina position that feels unpleasant. My experience, though, is that your favorite sleepingpositions may change through the years. I always slept, in my younger years, on mybelly, with my left leg drawn up. This used to be called the recovery position.Nowadays, I lie flat on my back, without snoring hopefully. And snoring,unfortunately, is not dealt with in this book. Snoring is normally about a physicalthroat problem, which needs a lot of medical attention. But what you do in thedifferent sleep stages is harder to do something about. Science states that sleeppostures have both negative and positive factors.

You must have heard many times that someone woke up with pain somewhere,mostly in the neck, and said, "I've been sleeping in the wrong position," or somethingsimilar.

Belly Position

The belly position, or front position, is sleeping with the legs mostly straight and flatagainst the bed. This position will help for breathing problems, but you can findcomments against this position due to head issues. The head-body junction can be ina strained momentum; that front position can lead to nerve problems in the upperbody. Make sure that your cervical vertebrae are not put out of alignment with thespine. This is even more important for older people and for those with increased riskfor arthritis conditions.

Half-Side Position

Sleeping in the half-side position used to be described as the "recovery position,"because it's similar to the posture used in emergency situations. The main factor is torecover or restore the breathing option. Also, if you have trouble with a medicalcondition known as gastroesophageal reflux disease, you should sleep on your leftside. Sleeping on the right side gave longer recovery from draining out of theesophagus, as compared to sleeping on the left side. Patients felt more discomfortsleeping on that side. It has also been suggested that the sleep-side posture cancause more wrinkles on that side of the face.

Side Position

This is one of the popular position, seven of ten sleepers use this position, and is alsocalled the fetal position. You lie on one side, on your shoulder, with legs more or lessdrawn up toward your belly. There are some key areas, checkpoints, to consider.What is important in the side position is to have your spine in a straight position; thisis often what bed fabricants mention to sell their products. The neck is the other areato look at in this position. The neck and the spine should be in the same horizontalline to be optimal and not give any pain or complaint when waking up. Even so, tohave the legs toward the belly gives a release, by curling the body inward, opening upthe back, and reducing pressure on the discs. A too-soft bed makes the spine curvedown, according to gravitational pull.

Back Position

Sleeping on your back is often used at some time during the night. A well-knownfactor is that these positions aggravate snoring and sleep apnea. The muscles in thejaw and tongue are relaxed and are pulled down by gravity. Nevertheless, the backposition has good influences for distributing weight throughout the body. Researchhas shown that those who sleep on their backs are more likely to have decreasedoxygen levels in their bloodstream, which is a particular concern in patients withheart and circulatory problems. On the other hand, the back position can help giveyou relief for your tired legs after standing or running about at work. To put a pillowunder your legs can switch the nervous system. There is, however, something to bearin mind

Sleep Architecture

You might think that an active life should balance a calm and inactive brain duringsleep. In fact, the first third of sleep is a deep state of sleep and there is not muchgoing on; the brain waves are not very active. But after the first part of the sleepcycle, it's the opposite. A Harvard Medical School professor and researcher, J. AllanHobson, stated that this nightly process accounts for the varied shifts in brain activitythroughout the night, resulting in changes in body temperature, chemistry, andsensory activities. The whole function of sleep has not been completely understood,and the absolute hours of necessary sleep are still unknown. The fact is that thehuman species have a lot in common, but each is still very unique. So when someindividuals show full effectiveness with only four to five hours of sleep, others needeight hours of sleep (or even more) to perform at their best.

To measure the animal kingdom sleep habits, you will find that pigs have exactly thesame sleeping hours in general as humans, eight hours. But what can we learn fromthat information, probably nothing. Except that pigs eat in general the same food, avariety of everything, as humans. As more meat you eat more rest/sleep you seemsto need, according to animals. And the opposite is; no meat, eat around the clock.

What is probably accurate is that the more quality sleeping hours you get, the morerefreshed you feel. Sometimes I think, "How can I feel refreshed when I slept fewerhours than usual?" I have also noticed that if you can't remember waking up in thenight, you probably had a good night's sleep without any major breaks. Quality sleepbefore length of sleep! But there are obviously a lot of parameters to take underconsideration.

The knowledge of sleep was described for the first time in the previous century. LeeLoomis provided the earliest detailed description of various stages of sleep in themid-1930s. With the technique of electroencephalography (EEG), he discovered in1937 "the sleep K-complex," a typical waveform that occurs in stage 2 sleep.Aserinsky and Kleitman (1955) identified rapid eye movement (REM) sleep. There canbe a misconception about sleep, due to its calm and relaxing appearance, but duringEEGs you find that sleep isn't a passive and constant state; in fact, it's quite thecontrary. Sleep consists of different phases, which are revealed in EEG monitoring,although EEG monitoring has other purposes than to explore sleep, for instance,when it is to discover Alzheimer's plaque in the brain. Both the brain and the bodyare active during sleep, and the brain is (in some sense) even more active duringsleep. The more common (these figures have some variations through medicalestablishment) brain waves revealed in an EEG are the following:

~ Beta waves, normal awake state: 12–30 Hz

~ Alpha waves, relaxed with closed eyes: 8–12 Hz

~ Theta waves, REM sleep: 6–10 Hz

~ Slow-wave, Delta Sleep: 0.1–4 Hz

Hypnogram

Hypnogram show simplified sleep depths and sleep stages. Every stage representsbrain waves (Hz) of a specific category, and a hypnogram is easily describes as a step-by-stepdiagram. Originally it was based on a set of visual sleep stage scoring rules,which classified the sleep as wakefulness, rapid eye movement (REM) sleep, non-REMsleep stages S1 (lightest sleep) to S4 (deepest sleep), and movement time (MT).Normally a sleep session has six periods, and the first two periods of three hours eachcontain deep sleep, which you do not often wake up from. If you wake up, it's oftenafter the deep sleep state, and then you can experience or feel overheated. ThenREM sleep takes over. At first it may not feel so prominent, but as the night goes by,the sleep gets lighter and REM sleep more characteristic. Hypnogram also revealspecific steps between every stage.

The two major sleep patterns

There are clearly physiological differences between the two major sleep patterns,NREM and REM. NREM sleep represents the calming and rebuilding phase, and REMsleep is the total opposite, which can be seen belove It has been shown (Van Cauter,Leproult) that sleep—more specifically, slow-wave sleep (SWS)—does affect growthhormone levels in adult men. During eight hours' sleep, studies show that the menwith a high percentage of SWS (average 24 percent) also had high growth hormonesecretion, while subjects with a low percentage of SWS (average 9 percent) had lowgrowth hormone secretion. And we know that growth hormone is extremelyimportant for many processes in your body, for instance, stimulate growth, cellproduction and regeneration.

The two major sleep patterns:

Physiological Process During NREM During REM

Brain Activity Decrease Increase
Heart Rate Decrease Increase
Blood Pressure Decrease Increase

Table 1. Physiological process

Through EEG findings, it's possible to divide sleep into different parts or stages.Doctors normally divide sleep into two main rubrics, which have totally oppositeeffects toward the human body:

1. Non-rapid eye movement (NREM) sleep

2. Rapid eye movement (REM) sleep

Non-Rapid Eye Movement (NREM) Sleep

What can you find from the name? Non-rapid eye movement sleep is about sleepwithout rapid eye movement. NREM sleep represents the main part of the sleepcycle, normally 70 to 80 percent of the total sleep time. In the beginning of theperiod, you'll find the deepest sleep; this is probably the most important period interms of the renewal processes of the body system. REM sleep represents a very lightsleep, with paralytic muscles due to a very hectic dream phase. Without the paralysisstate, you would "live out" the dream. In some cases, people do live out the dream,and unfortunately that is not the purpose.

The basal forebrain, including the hypothalamus, is an important region forcontrolling NREM sleep and may be the region keeping track of how long we havebeen awake and how large our sleep debt is. The brainstem region known as the ponsis important for induced REM sleep. During REM sleep, the pons sends signals to thevisual nuclei of the thalamus and to the cerebral cortex, which is responsible for mostof our thought processes. The pons also sends signals to the spinal cord, causing thetemporary paralysis that is characteristic of REM sleep. Other brain sites are alsoimportant in the sleep process. For example, the thalamus generates many of thebrain rhythms in NREM sleep that we see as EEG patterns.

Newborns sleep an average of seventeen hours per day. By the time a child is threeto five years old, total sleep time averages twelve hours a day, and then it furtherdecreases to eight hours per night by adulthood. One of the most prominent age-relatedchanges in sleep is a reduction in the time spent in the deepest stages ofNREM (stages 3 and 4) from childhood through adulthood.

The real functions of NREM sleep remain unknown, but one (Benington and Heller)theory proposes a decreased metabolic demand of glycogen stores. This state isshown by PET (positron emission tomography) camera studies, which show that theblood flow decreases throughout the entire brain. As NREM stages progress, strongerstimuli are required to result in an awakening.

NREM sleep stages

During more than half a century, ever since Loomis in 1937, there has been researchdone on the character of brain waves, according to different sleep stages. There isclearly an oscillation of brain waves through the entire life span, like the heart isbeating to supply blood through all the areas of our body. In an awake state, thebrain shows alpha waves with electromagnetic oscillations in the frequency range of8 to 12 Hz.

Alpha waves are reduced with closed eyes, drowsiness, and sleep. The most widelyresearched stage is during the relaxed mental state, where the person is at rest witheyes closed, but is not tired or asleep. The mature alpha wave, at ten waves persecond, is firmly established by age.

Alpha waves are common during meditation. You sit with your eyes closed andusually with your legs crossed. The major difference between alpha waves andmeditation is that you maintain clearness. You don't want to sleep. Almost twentyyears ago, I had a period of half a year where I was very dedicated to meditation. Iwoke up at four o'clock in the morning and sat for one and a half hours.

Stage 1

In this stage, sleep is at a state of unconsciousness, in which the brain is relativelymore responsive to internal than external stimuli. The brain gradually becomes lessresponsive to visual, auditory, and other environmental stimuli during the transitionfrom wakefulness to sleep, which is mostly considered as stage 1 of sleep. Slowrolling eye movements (SREM) are usually the first evidence of drowsiness seen on anEEG. This movement is most often horizontal but can also be vertical or oblique. Thisstage is referred to drowsiness or presleep and is the first or earliest stage of sleep. Itis considered to be a transition between wakefulness and sleep. It usually accountsfor 2 to 5 percent of total sleep time. If you can't sleep for some reason, this stageincreases in duration. And it will also do so as you get older, unfortunately.

Stage 2

This stage is the predominant sleep stage during a normal night's sleep and occursthroughout the sleep period; it represents 45 to 55 percent of total sleep time. Thedominant feature in an EEG that establishes stage 2 sleep is the appearance of "sleepspindles" and the K complex.

Both the K-complex and delta wave activity in stage 2 sleep create slow-wave (0.8 Hz)oscillation and delta (1.6–4.0 Hz).

During sleep, these spindles are seen in the brain as bursts of activity immediatelyfollowing muscle twitching. Researchers think the brain, particularly in the young, islearning about what nerves control what specific muscles when asleep. Also, spindlesgenerated in the region of the thalamus have been shown to aid sleeping in thepresence of disruptive external sounds (Dang Vu et. al). Sleep spindle activity hasfurthermore been found to be associated with the integration of new informationinto existing knowledge (Tamminen et. al).

(Continues...)

Excerpted from Insomnia and Stretch to Sleep-Program by Claes Zell. Copyright © 2013 Claes Zell. Excerpted by permission of iUniverse, Inc..
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PBShop.store US

Wood Dale, IL, U.S.A.

5-star seller

AbeBooks seller since April 7, 2005

Shipping rates within U.S.A.

Item	7 to 14 business days	7 to 14 business days
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Store description

We first started out as “The Paperback Exchange,” a chain of physical bookstores where we would part exchange your beloved books for new stories to transport you to faraway places. However, as shopping started to evolve to online shops and marketplaces, we bid our stores goodbye to become “PBShop.” This transition has only allowed us to blossom as we now ship thousands of titles to book lovers across the globe. We pride ourselves in being a community of local book lovers which allows our passion and devotion to shine in everything we do. In 2020 we not only celebrated our 20th birthday but our 1st birthday as being completely employee owned after becoming an E.O.T in September 2019. We are proud to be different and embrace standing apart on a book mountain by working from a virtual inventory which allows us to provide thousands of books that may be difficult to get for your bookshelf or your studies. Working with a number of different suppliers allows us to explore other avenues such as puzzles, sheet music and even stationery so we really do have something for everyone. Life is about being versatile in all realms of existence. If this is your first visit or you are a returning customer, we would like to welcome you to the PBShop family, for there is no friend as loyal as a book. We are a company who put our customers at the centre of everything we do as we understand the importance of reading because once you learn to read, you will forever be free. There are a whole lot of things in this world of ours that we are yet to explore, which is why we will forever inspire curious minds.…

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Seller's business information

Pbshop.co.uk Ltd

Unit 22 Horcott Industrial Estate, Horcott Road
Fairford, United Kingdom GL7 4BX

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Returns Policy
We ask all customers to contact us for authorisation should they wish to return their order. Orders returned without authorisation may not be credited.
If you wish to return, please contact us within 14 days of receiving your order to obtain authorisation.

Returns requested beyond this time will not be authorised.

Our team will provide full instructions on how to return your order and once received our returns department will process your refund.
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Should your order arrive damaged, not as advertised or faulty, we must be advised of this within 14 days of delivery. Please contact us so we can find the best solution for you.

Our Customer Care Team can be contacted via emailing paperback-us@paperbackshop.co.uk, or by calling our UK Office on +441285 712 917. We are available 9:00am till 5:30pm GMT weekdays and 9:00am till 1:00pm GMT on Saturdays.

Right of withdrawal

If you are a consumer you can withdraw from the contract in accordance with the following. Consumer means any natural person who is acting for purposes which are outside his trade, business, craft or profession.

Information regarding the right of withdrawal

Statutory right to withdraw

You have the right to withdraw from this contract within 14 days without giving any reason.

The withdrawal period will expire after 14 days from the day on which you acquire, or a third party other than the carrier and indicated by you acquires, physical possession of the last good or the last lot or piece.

To exercise the right of withdrawal, electronically fill in and submit a clear statement on our website, under "My Purchases" in "My Account". We will communicate to you an acknowledgement of receipt of such a withdrawal on a durable medium (e.g. by e-mail) without delay.

To meet the withdrawal deadline, it is sufficient for you to send your communication concerning your exercise of the right of withdrawal before the withdrawal period has expired.

Effects of withdrawal

If you withdraw from this contract, we will reimburse to you all payments received from you, including the costs of delivery (except for the supplementary costs arising if you chose a type of delivery other than the least expensive type of standard delivery offered by us).

We may make a deduction from the reimbursement for loss in value of any goods supplied, if the loss is the result of unnecessary handling by you.

We will make the reimbursement without undue delay, and not later than 14 days after the day on which we are informed about your decision to withdraw from this contract.

We will make the reimbursement using the same means of payment as you used for the initial transaction, unless you have expressly agreed otherwise; in any event, you will not incur any fees as a result of such reimbursement.

We may withhold reimbursement until we have received the goods back, or you have supplied evidence of having sent back the goods, whichever is the earliest.

You shall send back the goods or hand them over to PBShop.store US, Springfield Gardens, New York, U.S.A., +44 1285 712917, without undue delay and in any event not later than 14 days from the day on which you communicate your withdrawal from this contract to us. The deadline is met if you send back the goods before the period of 14 days has expired. You will have to bear the direct cost of returning the goods. You are only liable for any diminished value of the goods resulting from the handling other than what is necessary to establish the nature, characteristics and functioning of the goods.

Exceptions to the right of withdrawal

The right of withdrawal does not apply to:

The delivery of newspapers, journals or magazines with the exception of subscription contracts; and
The supply of digital content which is not supplied on a tangible medium (e.g. on a CD or DVD) if you accepted when you placed your order that we could start to deliver it, and that you could not withdraw once delivery had started.

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Books are shipped from our US or UK warehouses. Delivery estimates allow for delivery from either location.

Privacy and security

We are committed to protecting the privacy and security of personal data. This policy tells you how we will collect and use your personal data, and what you should expect in respect of the personal information about you that we have collected.

We are PBShop.co.uk Limited (registered in England & Wales with Company No: 9366362). Our registered office is at Swatton Barn, Badbury, Swindon, SN4 0EU, United Kingdom.

The person with responsibility for our data protection compliance is the Managing Director and they can be contacted via email at help@pbshop.store.

We are the data controller of the personal data that we keep and use, and we are therefore responsible for making sure that our systems, processes and people comply with the relevant data protection laws in respect of that personal data.

We will act in respect of personal data to comply with the six principles of the General Data Protection Regulation (“GDPR”), which are:

Lawfulness, fairness and transparency;
Purpose limitation;
Data minimisation;
Accuracy;
Storage limitation;
Integrity and confidentiality.
You have rights in respect of how your personal data can be processed; these include the right to request:

a copy of your personal data;
that inaccurate data is rectified; and
that your personal data is, in certain circumstances, erased or restricted.
You have the right to complain to the Information Commissioner, which you can do by contacting the Information Commissioner’s Office (ICO) directly. Full contact details, including a helpline number, can be found on the ICO website (www.ico.org.uk). This website also has useful information on your rights and our obligations. However, please raise any concerns or issues with us first so that we may deal with this as quickly as possible for you.

COLLECTION, USE AND DISCLOSURE OF PERSONAL DATA
We collect and process data for the following reasons:

personal data collected and created in relation to our selling books and other items; and
personal data relating to our people (which means those people working for our company, or providing services to us, or potentially working or providing services to us, including employees, consultants, temporary or casual workers and contractors).
All of our people are required to abide by our Privacy Policy when handling personal data, and are provided with appropriate data protection training. Any breach of data protection will be taken seriously, and may result in disciplinary action.

Selling books and other items
COLLECTION:
We will collect personal information which may include names, addresses and other information for our customers. This will be done for the management of the commercial relationship with our customers.

We may collect this personal data from you directly, and also from third parties, including publicly available third party sources. Additional personal data will be collected as it is created by or supplied to us in the course of anything we do for you.

USE:
We will use the personal data in the course of making sales and to comply with requirements that we are required to undertake.

We will only use your personal data when the law allows us to. Most commonly, we will use your personal data in the following circumstances:

in performance of a contract (the agreement to sell books and other items); and/or
compliance with a legal obligation; and/or
vital interests of the data subject; and/or
where it is necessary for our legitimate interests (or those of a third party) and your interests and fundamental rights do not override those interests.
We may also use your personal data in the following situations, which are likely to be far less common:

where we need to protect your interests (or someone else’s interests);
where it is needed in the public interest or for official purposes.
DISCLOSURE:
We may share personal data with third parties as is necessary in the sale of books and other items, including to third party providers who deliver services to support the operation of our company.

In respect of all disclosures of personal data, we will only share the personal information which is necessary for the particular purpose for which it is provided, or where we have another legitimate interest in doing so, and we will ensure that the personal data is appropriately protected.

RETENTION PERIOD:
We will keep personal data only for as long as is necessary to fulfil the purposes for which we collected it, including for the purposes of satisfying any legal, accounting or reporting requirements. Normally, our retention period for personal data collected for this purpose is a minimum of 6 years after the end of the period that we are selling books and other items.

Our people
COLLECTION:
We will collect names, addresses, contact details, education and employment history, identity and other background checks (which may include appropriate criminal and financial checks and confirmation of the right to work in the UK), marital status and information on next of kin and dependents, financial information (such as bank details and NI numbers), date of birth, gender, a copy of your passport and driving licence, performance information and compensation history, recruitment information (including references), salary, benefits, pension and annual leave information, disciplinary and grievance information, photographs, information about your use of our information and communications systems and CCTV footage or other information obtained through electronic means.

We may collect and use special categories of personal data as required in the carrying out of obligations and exercising specific rights of us or the data subject in the field of employment. This may include information relating to matters such as health, racial origin, religious belief and offences or alleged offences.

Personal data may be collected from you during the selection process (for example via your application form and CV) and during your employment (including holiday forms, expense claims, performance reviews, any disciplinary or grievance processes), or from third parties, including referees, health service providers, background check providers.

USE:
Personal data of our people will be used for HR administration and management, both in respect of the selection of people to work for us (including suitability, eligibility and/or fitness to work), and those who do work for us, to include learning and development, disciplinary and security (of people, offices and data) requirements, providing and liaising with benefits providers, business management and planning (including accounting and auditing), paying you and dealing with tax and NI deductions, assessing and deciding on salary reviews and compensation, conducting performance reviews and managing performance, dealing with legal disputes involving you or others, preventing fraud, monitoring your use of our information and communications systems, ensuring compliance with our policies, and equal opportunities monitoring.

We will only use your personal data when the law allows us to. Most commonly, we will use your personal data in the following circumstances:

In performance of a contract with you; and/or
compliance with a legal obligation; and/or
vital interests of the data subject; and/or
where it is necessary for our legitimate interests (or those of a third party) and your interests and fundamental rights do not override those interests.
We may also use your personal data in the following situations, which are likely to be less common:

where we need to protect your interests (or someone else’s interests);
where it is needed in the public interest or for official purposes.
In respect of all disclosures of personal data, we will only share the personal information which is necessary for the particular purpose for which it is provided, or where we have another legitimate interest in doing so, and we will ensure that the personal data is appropriately protected.

In respect of special categories of personal data, we may process this in the following circumstances:

in limited circumstances with your explicit written consent; and/or
where we need to carry out our legal obligations and in line with our policies; and/or
where it is needed in the public interest (such as for equal opportunities monitoring or in relation to our occupational pension scheme), and in line with our policies; and/or
where it is needed to assess your working capacity on health grounds, subject to appropriate confidentiality safeguards.
Less commonly, we may process this type of information where it is needed in relation to legal claims or where it is needed to protect your (or someone else’s) interests and you are not capable of giving your consent, or where you have already made the information public. We may also process such information about our people (or former people) in the course of our legitimate business activities with the appropriate safeguards.

The special categories of personal data may be used in the following ways:

in relation to leaves of absence, to comply with employment and other laws;
in relation to your physical or mental health, or disability status, to ensure your health and safety in the workplace and to assess your fitness to work, to monitor, manage and administer benefits and absences;
in relation to your race, national or ethnic origin, religious, philosophical or moral beliefs, or your sexual life or sexual orientation, to ensure meaningful equal opportunity monitoring and reporting.
DISCLOSURE:
Personal data may be transferred to service providers who support the operation of our business (such as payroll service providers), to other third parties reasonably necessary in the conduct of our business (including insurers, professional advisors, regulators). These third parties may be acting as processor, or controller of personal data in their own right.

RETENTION PERIOD:
We will keep personal data only for as long as is necessary to fulfil the purposes for which we collected it, including for the purposes of satisfying any legal, accounting or reporting requirements. We will normally keep personal data of applicants who we do not employ for six months after we receive it.

We will keep personal data of employees throughout your employment and normally for a minimum of six years after your employment ends.

Changes to your personal data
It is very important that the personal information that we hold about you is accurate and current. Please tell us if your personal information changes during your relationship with us.

Data Security
We have put in place measures to prevent your personal data from being accidentally lost, used or accessed in an unauthorised way, altered or disclosed. In addition, we limit access to your personal data to those of our people and other third parties who have a business need to know. They will only process your personal data on our instructions and where they have agreed to treat the information confidentially and to keep it secure. We have put in place procedures to deal with any suspected data security breach and will notify you and the ICO of a suspected breach where we are legally required to do so.

Where we store your personal data
We principally store data, both electronically and on file, at our office.

Personal data may be transferred outside of the EEA by processors acting on our behalf. For transfers to countries not considered adequate by the EC, we will ensure that personal data is adequately protected, as required by the GDPR. This would include by use of the Standard Contractual Clauses adopted by the EC to protect personal data.

Your rights
Under certain circumstances, you have the right by law to request:

access to your personal data. This enables you to ask to receive a copy of the personal data that we hold about you and to check that we are lawfully processing it.
correction of the personal data that we hold about you.
erasure of your personal data.
object to processing of your personal data where we are relying on our legitimate interest and there is something about your particular situation which makes you want to object to processing on this ground. You also have the right to object where we are processing your personal information for direct marketing purposes.
restriction of processing of your personal data.
transfer of your personal data to another party.
Links from our website
Our website may, from time to time, contain links to and from the websites of third parties that we permit to make such links. If you follow a link to any of these websites, please note that these websites have their own privacy policies and that we do not accept any responsibility or liability for these policies. We recommend that you check these policies before you submit any personal data to these websites.

CHANGES TO THIS PRIVACY POLICY
Any changes we may make to our privacy policy in the future will be posted on our website, so please ensure that you are viewing the correct version.

Please contact us if you have any questions, comments or requests regarding this Privacy Policy.

Last amended May 2021.

Insomnia and Stretch to SleepProgram

Item description from seller

Bibliographic details

Synopsis

About the title

Excerpt. © Reprinted by permission. All rights reserved.

Insomnia and Stretch to Sleep-Program

iUniverse, Inc.

Contents