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
Resource Information
The item The insomnia answer : a personalized program for identifying and overcoming the three types of insomnia, Paul Glovinsky and Arthur Spielman represents a specific, individual, material embodiment of a distinct intellectual or artistic creation found in Waubonsee Community College.This item is available to borrow from 1 library branch.
Resource Information
The item The insomnia answer : a personalized program for identifying and overcoming the three types of insomnia, Paul Glovinsky and Arthur Spielman represents a specific, individual, material embodiment of a distinct intellectual or artistic creation found in Waubonsee Community College.
This item is available to borrow from 1 library branch.
- 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
- 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
- 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
- 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
- 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
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<div class="citation" vocab="http://schema.org/"><i class="fa fa-external-link-square fa-fw"></i> Data from <span resource="http://link.library.waubonsee.edu/portal/The-insomnia-answer--a-personalized-program-for/tjQ77LB6ZR0/" typeof="Book http://bibfra.me/vocab/lite/Item"><span property="name http://bibfra.me/vocab/lite/label"><a href="http://link.library.waubonsee.edu/portal/The-insomnia-answer--a-personalized-program-for/tjQ77LB6ZR0/">The insomnia answer : a personalized program for identifying and overcoming the three types of insomnia, Paul Glovinsky and Arthur Spielman</a></span> - <span property="potentialAction" typeOf="OrganizeAction"><span property="agent" typeof="LibrarySystem http://library.link/vocab/LibrarySystem" resource="http://link.library.waubonsee.edu/"><span property="name http://bibfra.me/vocab/lite/label"><a property="url" href="http://link.library.waubonsee.edu/">Waubonsee Community College</a></span></span></span></span></div>