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The Resource The insomnia answer : a personalized program for identifying and overcoming the three types of insomnia, Paul Glovinsky and Arthur Spielman

The insomnia answer : a personalized program for identifying and overcoming the three types of insomnia, Paul Glovinsky and Arthur Spielman

Work
Publication
Extent
xiii, 257 pages
Contents
  • 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
  • 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
Isbn
9780399532306
Link
Instance
Label
The insomnia answer : a personalized program for identifying and overcoming the three types of insomnia
Title
The insomnia answer
Title remainder
a personalized program for identifying and overcoming the three types of insomnia
Statement of responsibility
Paul Glovinsky and Arthur Spielman
Creator
Contributor
Subject
Genre
Language
eng
Cataloging source
DLC
http://library.link/vocab/creatorName
Glovinsky, Paul
Dewey number
616.8/4982
Illustrations
illustrations
Index
index present
LC call number
RC548
LC item number
.G54 2006
Literary form
non fiction
Nature of contents
bibliography
NLM call number
WM188
NLM item number
.G565i 2006 9HUKM
http://library.link/vocab/relatedWorkOrContributorName
Spielman, Arthur
http://library.link/vocab/subjectName
  • Insomnia
  • Insomnia
  • Insomnia
  • Insomnia
  • Sleep Initiation and Maintenance Disorders
Label
The insomnia answer : a personalized program for identifying and overcoming the three types of insomnia, Paul Glovinsky and Arthur Spielman
Link
Instantiates
Publication
Bibliography note
Includes bibliographical references (pages 239-246) and index
Carrier category
volume
Carrier category code
nc
Carrier MARC source
rdacarrier
Content category
text
Content type code
txt
Content type MARC source
rdacontent
Contents
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 -- 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
Control code
ocm62282450
Dimensions
24 cm
Extent
xiii, 257 pages
Isbn
9780399532306
Lccn
2005055523
Media category
unmediated
Media MARC source
rdamedia
Media type code
n
Other physical details
illustrations
System control number
  • (Sirsi) o62282450
  • (OCoLC)62282450
Label
The insomnia answer : a personalized program for identifying and overcoming the three types of insomnia, Paul Glovinsky and Arthur Spielman
Link
Publication
Bibliography note
Includes bibliographical references (pages 239-246) and index
Carrier category
volume
Carrier category code
nc
Carrier MARC source
rdacarrier
Content category
text
Content type code
txt
Content type MARC source
rdacontent
Contents
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 -- 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
Control code
ocm62282450
Dimensions
24 cm
Extent
xiii, 257 pages
Isbn
9780399532306
Lccn
2005055523
Media category
unmediated
Media MARC source
rdamedia
Media type code
n
Other physical details
illustrations
System control number
  • (Sirsi) o62282450
  • (OCoLC)62282450

Subject

Genre

Library Locations

    • Waubonsee: Sugar Grove Campus - Todd LibraryBorrow it
      Collins Hall 2nd Floor Waubonsee Community College Route 47 at Waubonsee Drive, Sugar Grove, IL, 60554-9454, US
      41.7974 -88.45785

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