Waubonsee Community College

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

eng

Includes bibliographical references (pages 239-246) and index

illustrations

index present

non fiction

The insomnia answer

bibliography

62282450

Paul Glovinsky and Arthur Spielman

a personalized program for identifying and overcoming the three types of insomnia

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