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Introduction: How Can I Mend My Broken Sleep? | |
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Catching the Wave of Sleep | |
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Why Is Sleep So Unreliable? Discovering Why Sleep Doesn't Come Naturally | |
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Sleep Hygiene Instructions | |
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Sleep Is Complicated | |
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Thinking Can Cause Insomnia | |
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Insomnia Can Be Learned or Innate | |
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Socialization Can Cause Insomnia | |
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Sleep Is a Risk | |
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Sleep Is Out of Your Control | |
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How Is Sleep Supposed to Happen? Building a Wave of Sleep | |
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Sleep and Wakefulness Come in Waves | |
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Simple Models of Sleep | |
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Sleepiness and Alertness Are Generated Independently | |
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The Wave of Sleep | |
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The Sleep Drive | |
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The Alerting Force | |
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Circadian Rhythms | |
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Building a Wave of Sleep | |
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The Sleep Drive and Alerting Force in Everyday Life | |
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How Did I Get Insomnia? Learning About the Three Types of Sleeplessness and How They Arise | |
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Do You Have Insomnia? | |
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The 3P Model of Insomnia | |
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Predisposing Characteristics | |
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Physiological Hyperarousal | |
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Cognitive Hyperarousal | |
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"Night Owls" and "Morning Larks" | |
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Anxiety and Depression | |
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Precipitating Events | |
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Perpetuating Attitudes and Practices | |
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Extending Bedtime to Gain More Sleep | |
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Using Naps and Stimulants to Counter Sleep Loss | |
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Sleep Aids | |
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Counterproductive Beliefs and Attitudes About Sleep | |
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What Does Sleep Mean to Me? Challenging Your Beliefs About Sleep | |
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Sleep Is Meaningful | |
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Sleep as a Pleasure | |
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Sleep as an Escape | |
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Sleep as a Waste of Time | |
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Sleep as Letting Go | |
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Clearing Your Mind for Sleep | |
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The ABCDEs of Sleep | |
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Preliminary Treatment: Identifying Which Type of Insomnia You Have and Preparing Yourself for Better Sleep | |
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Address Your Insomnia Factors | |
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Improve Your Sleep Hygiene | |
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Seek Treatment for Your Depression | |
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Counter Hyperarousal with Exercise, Behavior Therapy, or Pharmacologic Treatments | |
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Question Your Beliefs About Sleep | |
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Boost Your Sleep Drive | |
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Start Your Sleep Log | |
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How to Complete Your Log | |
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Did You Log a Typical Week? | |
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Find Your Average Bedtime and Average Rising Time | |
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Find Your Average Sleep Time and Average Wake Time | |
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Calculate Your Target Time in Bed | |
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Raise Your Body Temperature | |
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Choose the Right Time for Bed | |
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You Have Difficulty Falling Asleep | |
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You Have Difficulty Staying Asleep | |
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Your Sleep is Broken Throughout the Night | |
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Differentiate Your Therapy | |
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Ease Your Mind | |
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Relaxation Training | |
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Guided Imagery | |
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Answers for Difficulty Falling Asleep | |
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Problem: Sunday Night Insomnia | |
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Answer: Limit Weekend Oversleeping | |
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Problem: It Usually Takes an Hour to Fall Asleep | |
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Answer: Maintain a "Buffer Period" | |
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Answer: Gauge Your Readiness for Sleep | |
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Answer: Set Aside "Worry Time" | |
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Answer: Follow Stimulus Control Instructions | |
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Answer: Use Melatonin to Induce Sleep | |
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Problem: It Usually Takes Several Hours to Fall Asleep | |
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Answer: Chronotherapy | |
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Answer: Bright Light Treatment | |
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Setting Up Your Bright Light Device | |
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Scheduling Your Bright Light Treatment | |
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Answer: Use Dark or Blue-Blocking Sunglasses to Filter Evening Light | |
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Answers for Difficulty Staying Asleep | |
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Problem: You Awaken After a Few Hours of Sleep | |
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Answer: Stimulus Control Instructions | |
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Answer: Seek Evaluation and Treatment for Depression | |
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Answer: Set Aside "Worry Time" and Maintain a "Buffer Period" | |
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Answer: Use Bright Light to Delay Your Sleep Phase | |
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Answer: Use Dark or Blue-Blocking Sunglasses to Filter Morning Light | |
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Answer: Use Hypnotic Medication to Prolong Sleep | |
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Anxiety or Depression | |
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Excessive Daytime Sleepiness | |
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Altered Timing of Sleep | |
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Choosing a Medication | |
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Answers for Broken or Irregular Sleep | |
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Problem: Your Sleep is Broken | |
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Answer: Sleep Restriction Therapy | |
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Problem: Your Sleep Is Scattered Around the Clock | |
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Answer: Reserve Time for Wakefulness Instead of Sleep | |
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Problem: You Awaken About Every Ninety Minutes | |
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Answer: Screen for REM Sleep Disordered Breathing | |
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Answer: Review Your Use of Alcohol and Medications | |
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Answer: Calm Your Dreams | |
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Problem: You Work a Variable Shift-No Set Work or Sleep Schedule | |
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Answer: Anchor Sleep | |
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Problem: You Work a Night Shift | |
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Answer: Wear Dark or Blue-Blocking Sunglasses in the Morning | |
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Answer: Nap Before Your Shift | |
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Answer: Obtain Bright Light Exposure At Work | |
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Answer: Protect Your Sleep from Daytime Intrusions | |
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Easing Into Sleep: Freeing Yourself to Catch the Wave | |
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The Threshold of Sleep | |
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Learn to Enjoy Your Rest | |
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Breathe Easy | |
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Relax Your Muscles | |
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Ease Your Mind Inward When the World Outside is Chaotic | |
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Focus Outward When the Turmoil Lies Within | |
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Afterword | |
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Endnotes | |
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Index | |