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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 | |