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The Insomnia Answer : A Personalized Program for Identifying and Overcoming the Three Types ofInsomnia - Paul Glovinsky

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The Insomnia Answer

A Personalized Program for Identifying and Overcoming the Three Types ofInsomnia

By: Paul Glovinsky, Art Spielman

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Paperback | 5 December 2006 | Edition Number 1

At a Glance

Paperback
274 Pages

Age
18+

Dimensions(cm)
23.0 x 15.5 x 1.8

Paperback

RRP $40.21

$39.75

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Finally, a groundbreaking, drug-free solution that works - first time in paperback.

The 50 million Americans who suffer from insomnia need - and want - this answer now. There is no "one size fits all" solution to insomnia because, as this revolutionary book illustrates, there are three types that affect those who suffer from it- difficulty falling asleep, difficulty staying asleep, and broken sleep. And each of them requires a specialized treatment program. Now, leading experts in the evaluation and treatment of insomnia deliver personalized programs that provide relief for solve such persistent sleep problems as-

Sunday night insomnia

Anxiety caused by the "dread of bedtime"

Waking before the alarm

Awaking with a sudden start or jolt

Scattered sleep patterns

Based on cutting-edge knowledge of circadian rhythms developed in research labs for decades, this is the first sleep program that helps readers to self-diagnose and treat their particular type of insomnia.

Industry Reviews

"For insomniacs who don't want a cosmetic solution, this guide digs deeper, and is likely to get better, more permanent results." - Kirkus Reviews

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You Can Find This Book In

Non-Fiction Mind, Body, Spirit Complementary Therapies, Healing & Health Family & Health Popular Medicine & Health Psychology States of Consciousness Sleep & Dreams Medicine Other Branches of Medicine Therapy & Therapeutics Sleep Disorders & Therapy

Coping with / Advice about Personal, Social & Health Topics Coping with Old Age / Advice about Ageing Self-Help, Personal Development & Practical Advice Coping with / Advice about Illness & Specific Health Conditions

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
Table of Contents provided by Ingram. All Rights Reserved.

The Insomnia Answer

A Personalized Program for Identifying and Overcoming the Three Types ofInsomnia

At a Glance

Paperback

Industry Reviews

Shipping

How to return your order

Defective items

You Can Find This Book In

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