| Introduction: How Can I Mend My Broken Sleep? | p. 1 |
| Catching the Wave of Sleep | |
| Why Is Sleep So Unreliable? Discovering Why Sleep Doesn't Come Naturally | p. 15 |
| Sleep Hygiene Instructions | p. 17 |
| Sleep Is Complicated | p. 19 |
| Thinking Can Cause Insomnia | p. 20 |
| Insomnia Can Be Learned or Innate | p. 22 |
| Socialization Can Cause Insomnia | p. 25 |
| Sleep Is a Risk | p. 27 |
| Sleep Is Out of Your Control | p. 29 |
| How Is Sleep Supposed to Happen? Building a Wave of Sleep | p. 31 |
| Sleep and Wakefulness Come in Waves | p. 32 |
| Simple Models of Sleep | p. 33 |
| Sleepiness and Alertness Are Generated Independently | p. 35 |
| The Wave of Sleep | p. 37 |
| The Sleep Drive | p. 38 |
| The Alerting Force | p. 40 |
| Circadian Rhythms | p. 43 |
| Building a Wave of Sleep | p. 44 |
| The Sleep Drive and Alerting Force in Everyday Life | p. 48 |
| How Did I Get Insomnia? Learning About the Three Types of Sleeplessness and How They Arise | p. 51 |
| Do You Have Insomnia? | p. 52 |
| The 3P Model of Insomnia | p. 55 |
| Predisposing Characteristics | p. 57 |
| Physiological Hyperarousal | p. 58 |
| Cognitive Hyperarousal | p. 59 |
| "Night Owls" and "Morning Larks" | p. 60 |
| Anxiety and Depression | p. 64 |
| Precipitating Events | p. 67 |
| Perpetuating Attitudes and Practices | p. 68 |
| Extending Bedtime to Gain More Sleep | p. 69 |
| Using Naps and Stimulants to Counter Sleep Loss | p. 70 |
| Sleep Aids | p. 74 |
| Counterproductive Beliefs and Attitudes About Sleep | p. 79 |
| What Does Sleep Mean to Me? Challenging Your Beliefs About Sleep | p. 83 |
| Sleep Is Meaningful | p. 87 |
| Sleep as a Pleasure | p. 89 |
| Sleep as an Escape | p. 91 |
| Sleep as a Waste of Time | p. 93 |
| Sleep as Letting Go | p. 95 |
| Clearing Your Mind for Sleep | p. 96 |
| The ABCDEs of Sleep | |
| Preliminary Treatment: Identifying Which Type of Insomnia You Have and Preparing Yourself for Better Sleep | p. 108 |
| Address Your Insomnia Factors | p. 108 |
| Improve Your Sleep Hygiene | p. 114 |
| Seek Treatment for Your Depression | p. 118 |
| Counter Hyperarousal with Exercise, Behavior Therapy, or Pharmacologic Treatments | p. 120 |
| Question Your Beliefs About Sleep | p. 126 |
| Boost Your Sleep Drive | p. 128 |
| Start Your Sleep Log | p. 128 |
| How to Complete Your Log | p. 130 |
| Did You Log a Typical Week? | p. 132 |
| Find Your Average Bedtime and Average Rising Time | p. 133 |
| Find Your Average Sleep Time and Average Wake Time | p. 135 |
| Calculate Your Target Time in Bed | p. 136 |
| Raise Your Body Temperature | p. 137 |
| Choose the Right Time for Bed | p. 139 |
| You Have Difficulty Falling Asleep | p. 140 |
| You Have Difficulty Staying Asleep | p. 140 |
| Your Sleep is Broken Throughout the Night | p. 141 |
| Differentiate Your Therapy | p. 142 |
| Ease Your Mind | p. 143 |
| Relaxation Training | p. 144 |
| Guided Imagery | p. 144 |
| Answers for Difficulty Falling Asleep | p. 146 |
| Problem: Sunday Night Insomnia | p. 147 |
| Answer: Limit Weekend Oversleeping | p. 148 |
| Problem: It Usually Takes an Hour to Fall Asleep | p. 149 |
| Answer: Maintain a "Buffer Period" | p. 149 |
| Answer: Gauge Your Readiness for Sleep | p. 151 |
| Answer: Set Aside "Worry Time" | p. 152 |
| Answer: Follow Stimulus Control Instructions | p. 154 |
| Answer: Use Melatonin to Induce Sleep | p. 155 |
| Problem: It Usually Takes Several Hours to Fall Asleep | p. 157 |
| Answer: Chronotherapy | p. 158 |
| Answer: Bright Light Treatment | p. 161 |
| Setting Up Your Bright Light Device | p. 166 |
| Scheduling Your Bright Light Treatment | p. 167 |
| Answer: Use Dark or Blue-Blocking Sunglasses to Filter Evening Light | p. 170 |
| Answers for Difficulty Staying Asleep | p. 175 |
| Problem: You Awaken After a Few Hours of Sleep | p. 176 |
| Answer: Stimulus Control Instructions | p. 176 |
| Answer: Seek Evaluation and Treatment for Depression | p. 178 |
| Answer: Set Aside "Worry Time" and Maintain a "Buffer Period" | p. 178 |
| Answer: Use Bright Light to Delay Your Sleep Phase | p. 180 |
| Answer: Use Dark or Blue-Blocking Sunglasses to Filter Morning Light | p. 181 |
| Answer: Use Hypnotic Medication to Prolong Sleep | p. 182 |
| Anxiety or Depression | p. 183 |
| Excessive Daytime Sleepiness | p. 183 |
| Altered Timing of Sleep | p. 184 |
| Choosing a Medication | p. 184 |
| Answers for Broken or Irregular Sleep | p. 187 |
| Problem: Your Sleep is Broken | p. 188 |
| Answer: Sleep Restriction Therapy | p. 189 |
| Problem: Your Sleep Is Scattered Around the Clock | p. 195 |
| Answer: Reserve Time for Wakefulness Instead of Sleep | p. 196 |
| Problem: You Awaken About Every Ninety Minutes | p. 200 |
| Answer: Screen for REM Sleep Disordered Breathing | p. 201 |
| Answer: Review Your Use of Alcohol and Medications | p. 201 |
| Answer: Calm Your Dreams | p. 202 |
| Problem: You Work a Variable Shift-No Set Work or Sleep Schedule | p. 203 |
| Answer: Anchor Sleep | p. 205 |
| Problem: You Work a Night Shift | p. 207 |
| Answer: Wear Dark or Blue-Blocking Sunglasses in the Morning | p. 207 |
| Answer: Nap Before Your Shift | p. 209 |
| Answer: Obtain Bright Light Exposure At Work | p. 209 |
| Answer: Protect Your Sleep from Daytime Intrusions | p. 210 |
| Easing Into Sleep: Freeing Yourself to Catch the Wave | p. 212 |
| The Threshold of Sleep | p. 214 |
| Learn to Enjoy Your Rest | p. 216 |
| Breathe Easy | p. 219 |
| Relax Your Muscles | p. 220 |
| Ease Your Mind Inward When the World Outside is Chaotic | p. 223 |
| Focus Outward When the Turmoil Lies Within | p. 226 |
| Afterword | p. 231 |
| Endnotes | p. 239 |
| Index | p. 247 |
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