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Foreword | |
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Introduction | |
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About This Book | |
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Conventions Used in This Book | |
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What You Can Skip | |
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Foolish Assumptions | |
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How This Book Is Organized | |
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Icons Used in This Book | |
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Where to Go from Here | |
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I Couldn't Sleep at All Last Night | |
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Sleep, Blessed Sleep | |
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Sleep: Recharging Your Brain and Body | |
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While you were out | |
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Telling time--your brain's internal clock | |
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Deciding how much sleep is enough | |
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Recognizing the Dangers of Sleep Deprivation | |
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Problems associated with poor sleep | |
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Sleepiness and driving | |
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Sleepiness and industrial accidents | |
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What Sound Sleep Giveth, Sleep Disorders Taketh Away | |
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Do you need help? Examining your symptoms | |
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Reviewing the diagnostic process | |
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Taking a quick look at sleep and sleep disorders | |
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Evaluating Your Sleep | |
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Considering the Causes of Poor Sleep--Is Your Problem Chronic or Temporary? | |
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Identifying causes of temporary sleeplessness | |
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Pinpointing chronic sleeplessness | |
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Taking the First Steps toward Diagnosis | |
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Keeping a sleep diary | |
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Adding up your sleep debt | |
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Calling Mr. Sandman--Seeking Professional Help | |
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What's Up, Doc? Getting a Diagnosis | |
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Consulting a Doctor | |
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Starting with your PCP | |
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Being referred to a sleep specialist | |
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Getting Current on Your Insurance Coverage | |
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Testing, Testing--One, Two, Zzzzz: Undergoing Evaluation at a Sleep Lab | |
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Locating an accredited sleep lab | |
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Touring a sleep lab | |
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Being tested | |
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Receiving the results | |
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Insomnia: The Most Famous Dyssomnia of Them All | |
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I Can't Sleep a Wink: Examining Insomnia | |
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So What Is Insomnia, Anyway? | |
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Who Gets Insomnia? | |
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Why women have insomnia more frequently than men | |
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Growing older with insomnia | |
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Insomnia and depression | |
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Classifying the Types of Insomnia | |
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According to the type of sleep disturbance | |
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According to the duration of symptoms | |
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According to underlying causes | |
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Sleep mechanisms gone awry | |
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Considering Common Causes of Insomnia | |
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Focusing on the Symptoms of Primary Insomnia | |
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Diagnosing Insomnia | |
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Sleep history | |
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Sleep studies | |
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Treating Insomnia | |
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Using prescription sleep aids | |
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Using OTC sleep aids | |
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Using herbal sleep aids | |
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Effective behavioral treatments | |
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Kicking the Sleep Habit--Movement Disorders and Insomnia | |
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The creepy crawlers--RLS | |
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Shake a leg--PLMD | |
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Dealing with Secondary Insomnia | |
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Howling at the Moon: Pain--The Great Awakener | |
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Looking at how pain disrupts sleep | |
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Identifying the most common causes of nighttime pain | |
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Alleviating pain for a good night's sleep | |
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Fighting for Breath--Asthma and Chronic Obstructive Pulmonary Disease | |
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How breathing problems make sleep difficult | |
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Promoting better sleep in patients with breathing problems | |
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Worrying about Heart Disease | |
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Sleep apnea and heart disease | |
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Anxiety and sleeplessness in cardiac patients | |
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I Shouldn't Have Eaten That Anchovy Pizza--Indigestion and Sleeplessness | |
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Burning the Midnight Oil--Sleep and Mental Health | |
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Battling the blues--sleep and depression | |
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Who's that hiding underneath my bed? Paranoia | |
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Too wired to sleep, or too sad--bipolar disorder | |
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Fretting the night away--anxiety disorders | |
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It's happening again--post traumatic stress disorder | |
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Wintering the storm--seasonal affective disorder | |
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Adopting a Sleep-Well Lifestyle | |
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Promoting Good Sleep Hygiene | |
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Establishing Healthy Sleep Habits | |
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Including sleep in your regular daily routine | |
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Making sleep a priority | |
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Choosing your bedtime | |
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Planning ahead for bedtime | |
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A Good Book, a Glass of Milk, and You: Benefiting from a Bedtime Routine | |
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Putting a plan in place | |
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Winding down: Considering activities conducive to sleep | |
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Avoiding Known Sleep Disrupters | |
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Managing stress | |
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Feeling your pain | |
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Illness | |
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Battling nasal congestion | |
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Reconsidering stimulating herbal supplements | |
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Getting "un-wired"--avoiding alcohol, caffeine, and tobacco late at night | |
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Avoiding problem foods | |
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Adjusting Your Bedroom Environment for a Better Night's Sleep | |
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Keeping Negative Emotional Energy Out of the Bedroom | |
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Canning Clutter | |
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Tempering the Temperature | |
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Tracking Down the Invisible Sleep Interrupter: Poor Air Quality | |
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Ahchoo! Dealing with aggravating allergens | |
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Handling humidity | |
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Sleeping with the Lights On | |
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Blocking Out Noise for Some Zzzzzzs | |
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Getting the Lumps Out--Choosing Comfortable Bedding | |
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Removing the pea from under your mattress | |
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Picking the pillow that's right for you | |
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Loving the linens you're lying on | |
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Reconsidering Your Bedfellows | |
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Catering to your kids' needs without sacrificing your sleep | |
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Putting your pets in their place | |
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Sleeping with a restless spouse | |
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Sleeping Safety | |
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Burning issues--nighttime fires | |
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Breathing in danger | |
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Everything You Need to Know about Other Troubling Dyssomnias | |
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Mixing Up Day for Night: Circadian Rhythm Disorders | |
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Understanding Circadian Rhythm Disorders | |
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Leaving on a Jet Plane: Jet Lag | |
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How does jet lag affect you? | |
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Preventing jet lag | |
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Treating jet lag | |
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Working Odd Hours: Shift-Work Sleep Disorder | |
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Factories go all night--why can't you? | |
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Connecting sleep problems and night-shift workers | |
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How does shift-work sleep disorder affect you? | |
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Treating shift-work sleep disorder | |
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Coping with Delayed Sleep-Phase Syndrome | |
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How does DSPS affect you? | |
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Treating DSPS | |
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Reviewing the Less Common Circadian Rhythm Disorders | |
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Dealing with an irregular sleep-wake pattern | |
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Handling advanced sleep-phase syndrome | |
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Looking at non-24-hour sleep-wake syndrome | |
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There's Snoring, and Then There's Snoring: Dealing with Sleep Apnea | |
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Snoring 101 | |
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Looking at the science of snoring | |
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Considering some causes | |
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Evaluating your treatment options | |
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Knowing When Snoring Is Dangerous: Sleep Apnea | |
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Categorizing sleep apnea | |
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Wrecking sleep: What sleep apnea does | |
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Understanding risk factors for sleep apnea | |
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Recognizing symptoms of sleep apnea for an accurate diagnosis | |
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Diagnosing sleep apnea | |
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Treating sleep apnea | |
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Falling Asleep Standing Up: Narcolepsy and Hypersomnia | |
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Understanding Narcolepsy | |
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Pinpointing narcolepsy's causes | |
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Identifying narcolepsy's symptoms | |
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Diagnosing and treating narcolepsy | |
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Living with narcolepsy | |
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Coping with Hypersomnia | |
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Hypersomnia versus narcolepsy | |
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Getting a diagnosis and treatment | |
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Walking, Talking, and Other Parasomnias | |
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While You Were Sleeping: Walking, Talking, and Other Strange Nighttime Activities | |
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Figuring Out What Parasomnia Means | |
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What causes parasomnias? | |
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Genetic predisposition | |
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Diagnosing and treating parasomnias | |
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I Was Up Last Night, but Didn't Even Know It--Arousal Disorders | |
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The midnight strider--sleepwalking | |
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Confusional arousals | |
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The midnight raider--eating while sleeping | |
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Rough Passage--Sleep-Wake Transition Disorders | |
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Talking in your sleep--somniloquy | |
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Headbanging and bodyrocking--rhythmic movement disorder | |
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Ouch! Now I'm awake for sure!--nocturnal leg cramps | |
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Please help me, I'm falling--sleep starts | |
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Grinding Your Teeth: Bruxism | |
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Dripping with Night Sweat | |
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Causes | |
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Symptoms | |
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Treatment | |
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Night Terrors and Other Frightening or Unpleasant Sleep Problems | |
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Being Scared Out of Your Wits and Not Knowing Why--Night Terrors | |
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Causes | |
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Symptoms | |
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Treatment | |
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Confronting the Monster in the Closet--Nightmares | |
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Causes | |
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Symptoms | |
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Treatment | |
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Hypnagogic Hallucinations (Sometimes Terrifying, Usually Not) | |
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Causes | |
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Symptoms | |
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Treatment | |
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When Sleep Turns Violent--REM Sleep Behavior Disorder | |
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Causes | |
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Symptoms | |
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Treatment | |
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Frozen to the Bed--Sleep Paralysis | |
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Causes | |
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Symptoms | |
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Dealing with Nocturnal Seizures or Sleep Epilepsy | |
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Causes | |
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Symptoms | |
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Treatment | |
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Suffering with Sleep-Related Painful Erections | |
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Causes | |
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Symptoms | |
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Treatment | |
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Hidden Danger--REM-Related Sinus Arrest | |
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Causes | |
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Symptoms | |
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Treatment | |
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Living with a Parasomnia | |
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Staying Safe | |
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Making a plan | |
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"Sleep-proofing" your bedroom | |
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Down the up staircase | |
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File under "sleep"--considering the bedroom office | |
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Securing the kitchen and bathroom | |
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Escape-proofing your house | |
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Managing a Sleepwalking or Dream-Enactment Parasomnia Episode | |
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Don't fence me in--pondering restraints | |
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Padding for protection | |
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Sleeping in separate bedrooms | |
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Sleeping in the same room, but separate beds | |
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Adjusting to Your New Routine | |
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Battling the Midnight Blues: Pediatric Sleep Disorders | |
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Grappling with Why Your Child Won't Go to Bed | |
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Showing your child good sleep habits | |
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Building a bedtime routine | |
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Analyzing Your Child's Possible Sleep Disorder | |
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Identifying Pediatric Sleep Disorders | |
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Infant and childhood sleep apnea | |
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Sudden Infant Death Syndrome | |
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Sleepwalking and sleep talking | |
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Sleep terrors and nightmares | |
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Bedwetting | |
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Rhythmic movement disorders | |
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Teeth grinding | |
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The Part of Tens | |
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The Top Ten Sleep Disrupters--And How to Deal with 'Em | |
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Pain | |
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High Caffeine Consumption | |
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Emotional Upsets | |
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Too Darn Hot (or Too Darn Cold) | |
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Stress | |
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Illness | |
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Indigestion | |
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Reaction to Medication | |
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Unfamiliar Environment | |
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Exercise | |
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Ten Signs That Your Bedmate Has a Sleep Disorder | |
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Excessive Daytime Sleepiness | |
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Snoring Really Loud | |
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Sleepwalking | |
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Eating in the Middle of the Night but Denying It in the Morning | |
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Grinding Teeth | |
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Restlessly Moving Your Limbs | |
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Unexplained Bruises or Other Injuries upon Awakening | |
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Cranky, Irritable Mood | |
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Poor Judgment and Memory Lapses | |
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Recurrent Nightmares | |
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Ten Tips to Help You Turn Your Bedroom into a Sleep Sanctuary | |
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Change the Lighting | |
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Keep Cool with a Ceiling Fan | |
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Get a Comfier Mattress | |
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Paint the Walls a Soothing Color | |
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Add a Tabletop Fountain | |
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Use an Aromatherapy Diffuser | |
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Scent Your Bed Linens | |
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"Home Office" Doesn't Mean "Bedroom Office" | |
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Throw Out Decorative Items You Hate | |
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Declutter | |
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Resources and Products | |
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Finding Helpful Information Online | |
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Sleep organization sites | |
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General information sites | |
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Purchasing Valuable Products | |
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Pillow cooler | |
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Memory foam mattresses | |
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Feather beds | |
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Dream pillows | |
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Jet lag visors and light boxes | |
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Earplugs | |
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Index | |