Insomnia Answer Groundbreaking Solutions for Getting to Sleep, Staying Asleep, Broken Sleep

ISBN-10: 0399532978

ISBN-13: 9780399532979

Edition: N/A

Authors: Paul Glovinsky, Art Spielman

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Book details

List price: $15.95
Publisher: Penguin Publishing Group
Publication date: 12/5/2006
Binding: Paperback
Pages: 272
Size: 6.00" wide x 9.00" long x 0.75" tall
Weight: 0.616
Language: English

Dr. Paul Glovinsky is the clinical director of the Capital Region Sleep/Wake Disorders Center and a Diplomat of the American Board of Sleep Medicine. Dr. Arthur Spielman is the Associate Director at the Sleep Disorder Centers at New York Methodist and Presbyterian Hospitals.

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