ENGLISH

Sink into sleep : a step-by-step guide for reversing insomnia

By Judith Rutherford Davidson

Book information

Year
2021
ISBN
9780826148155, 0826148158
Language
english
Format
PDF
Filesize
4 MB (3881999 bytes)
Edition
Second
Pages
\262
Time added
2021-06-22 06:27:06

Description

Cover Title Copyright Contents Foreword Preface Acknowledgments Part I: Hope Chapter 1: Will This Book Help You? The Techniques Work Improvements are Faster than You Might Think Yes, There are Some Possible Side Effects Good Sleep Can Be Maintained You are Not a Hopeless Case—There are No Hopeless Cases You are Not Too Old to Start There Probably Isn’t a Chemical Imbalance You’ve Been Taking Sleep Medication. That’s Okay You Have Other Health or Mood Issues. That’s Okay Circumstances When this Book May Not Be Enough Chapter 2: What Is Insomnia? The Difference Between a Bout of Poor Sleep and Insomnia You are Not Alone Chapter 3: Common Concerns About Insomnia Oh No, I’m Not Getting 8 Hours of Sleep! How Much Sleep Should I Be Getting? Are We a “sleep-deprived Society?” Does it Matter if We Don’t Get Enough Sleep? Chapter 4: Sleep Hygiene: What It Is and Why You Probably Don’t Need It Chapter 5: Sleep Therapy: What It Is and Why You Need It Part 2: First Things First Chapter 6: Measuring Your Sleep Problem—Keeping a Sleep Diary A Note About Personal Electronic Sleep Trackers Logging Your Sleep With a Sleep Diary Julie’s Example Your Turn Chapter 7: What Type of Insomnia Do You Have? Initial Insomnia Multiple Awakenings Middle Insomnia Terminal (End-of-Night) Insomnia More Than One Type Your Sleep Quality Moving On Chapter 8: Knowing Your Numbers Your Baseline Total Sleep Time Your Baseline Sleep Efficiency Julie’s Baseline Total Sleep Time Julie’s Sleep Efficiency Chapter 9: Things to Take Care of Right Away Naps Alcohol Sleep Medication Sleep Medication and Alcohol Part 3: Solving Your Insomnia Chapter 10: The Essential Elements of Sleep Therapy Uncovering Your Natural Sleep Processes Associating Your Bed With Sleep Putting the Elements Into Action Chapter 11: Starting Sleep Therapy About Steps 5 and 6 You Should Know Week 1 Chapter 12: Moving From Week 1 to Week 2: Adjusting Your Bedtime The First Week is Done What Sleep Efficiency Did You Achieve? Adjusting Your Bedtime How Did Julie Do? Week 2 Chapter 13: Moving From Week 2 to Week 3: Readjusting Your Bedtime The Second Week is Done What Sleep Efficiency Did You Achieve? How Did Julie Do? Week 3 Chapter 14: After Week 3: Adjusting Your Bedtime Again. This Should Be It! The Third Week is Done What Sleep Efficiency Did You Achieve? How Did Julie Do? Your Overall Progress Moving on From Here Week 4 and Beyond Chapter 15: Do You Still Have Insomnia? Initial Insomnia Multiple Awakenings Middle Insomnia Terminal (End-of-Night) Insomnia Your Sleep Quality Your Progress Chapter 16: Maintaining Your Progress (And Maybe Even Improving More!) Part 4: What to Do With Your Mind Chapter 17: Calming the Racing Mind The Racing Mind Developing an Observer’s Mind Chapter 18: It’s the Thought That Counts Part 5: Sleep As You Gothrough Life Chapter 19: Women’s Sleep How Insomnia Starts The Menstrual Cycle Pregnancy Delivery and Postpartum As the Child Grows Working For a Living Menopause Retirement The Good News Chapter 20: Men’s Sleep Testosterone and Sleep Sleep-Related Erections Infant Care Sleep Disorders Aging Work, Travel, and Sleep Chapter 21: Nutrition, Exercise, and Sex Nutrition and Sleep Exercise and Sleep Sex and Sleep Part 6: Sleep In Special Circumstances Chapter 22: Health Conditions Chronic Pain Heart Disease Cancer Seasonal Allergies Being Overweight Type 2 Diabetes Digestive Discomfort Breathing Problems Kidney Disease Neurological Disorders Is CBT-I Always Helpful When We Have Medical Problems? Chapter 23: Depression, Anxiety, and Traumatic Stress Depression Anxiety Traumatic Stress Part 7: Sleep Substances Chapter 24: Sleeping Pills Prescribed Sleep Medication All Together Chapter 25: Over-the-Counter Sleep Aids, Herbal Remedies, and Cannabis Over-the-Counter Sleep Aids Natural Health Products Cannabis Part 8: Useful Background Information Chapter 26: Sleep Stages and Their Measurement Sleep Stages Sleep Cycles Sleep Stage Composition of a Night’s Sleep Sleep Measurement Techniques Personal Electronic Sleep Trackers Afterword Good Luck and Good Night Index Bibliography

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