The Insomnia Answer A Personalized Program for Identifying and Overcoming the Three Types ofInsomnia

by Glovinsky, Paul; Spielman, Art

• ISBN13: 9780399532979
• ISBN10: 0399532978
• Format: Paperback
• Copyright: 2006-12-05
• Publisher: Perigee Trade

Summary

The first book to provide a personalized prescription for each of the three main types of insomnia, The Insomnia Answer teaches you how to prepare both your mind and body for sleep, and gives you real answers to finally get the rest you need. With a program that helps you self-diagnose your particular type of insomnia and treat it accordingly, you'll learn how to stop trying to get to sleep and, instead, let sleep find you. The revolutionary drug-free sleep therapy program has been designed by two leading experts in the evaluation and treatment of insomnia who help you discover: How to identify the three main types of insomnia (and their causes), Why your sleep is so unreliable, Why your insomnia may continue after the event that triggered it, Why you can be both sleepy and unable to sleep at the same time, Why you get a "second wind" without sleeping first, How to use a sleep log to track your insomnia...and resolve it. Book jacket.

Author Biography

Dr. Paul Glovinsky is the clinical director of the Capital Region Sleep/Wake Disorders Center and a Diplomat of the American Board of Sleep Medicine.

Dr. Arthur Spielman is the Associate Director at the Sleep Disorder Centers at New York Methodist and Presbyterian Hospitals.

Table of Contents

Introduction: How Can I Mend My Broken Sleep?	1	(14)
PART 1 Catching the Wave of Sleep
1. Why Is Sleep So Unreliable? Discovering Why Sleep Doesn't Come Naturally	15	(16)
Sleep Hygiene Instructions	17	(2)
Sleep Is Complicated	19	(1)
Thinking Can Cause Insomnia	20	(2)
Insomnia Can Be Learned or Innate	22	(3)
Socialization Can Cause Insomnia	25	(2)
Sleep Is a Risk	27	(2)
Sleep Is Out of Your Control	29	(2)
2. How Is Sleep Supposed to Happen? Building a Wave of Sleep	31	(20)
Sleep and Wakefulness Come in Waves	32	(1)
Simple Models of Sleep	33	(2)
Sleepiness and Alertness Are Generated Independently	35	(2)
The Wave of Sleep	37	(1)
The Sleep Drive	38	(2)
The Alerting Force	40	(3)
Circadian Rhythms	43	(1)
Building a Wave of Sleep	44	(4)
The Sleep Drive and Alerting Force in Everyday Life	48	(3)
3. How Did I Get Insomnia? Learning About the Three Types of Sleeplessness and How They Arise	51	(32)
Do You Have Insomnia?	52	(3)
The 3P Model of Insomnia	55	(28)
Predisposing Characteristics	57	(10)
Physiological Hyperarousal	58	(1)
Cognitive Hyperarousal	59	(1)
"Night Owls" and "Morning Larks"	60	(4)
Anxiety and Depression	64	(3)
Precipitating Events	67	(1)
Perpetuating Attitudes and Practices	68	(40)
Extending Bedtime to Gain More Sleep	69	(1)
Using Naps and Stimulants to Counter Sleep Loss	70	(4)
Sleep Aids	74	(5)
Counterproductive Beliefs and Attitudes About Sleep	79	(4)
4. What Does Sleep Mean to Me? Challenging Your Beliefs About Sleep	83	(25)
Sleep Is Meaningful	87	(2)
Sleep as a Pleasure	89	(2)
Sleep as an Escape	91	(2)
Sleep as a Waste of Time	93	(2)
Sleep as Letting Go	95	(1)
Clearing Your Mind for Sleep	96	(12)
PART 2 The ABCDEs of Sleep
5. Preliminary Treatment: Identifying Which Type of Insomnia You Have and Preparing Yourself for Better Sleep	108	(38)
Address Your Insomnia Factors	108	(20)
Improve Your Sleep Hygiene	114	(4)
Seek Treatment for Your Depression	118	(2)
Counter Hyperarousal with Exercise, Behavior Therapy, or Pharmacologic Treatments	120	(6)
Question Your Beliefs About Sleep	126	(2)
Boost Your Sleep Drive	128	(11)
Start Your Sleep Log	128	(2)
How to Complete Your Log	130	(2)
Did You Log a Typical Week?	132	(1)
Find Your Average Bedtime and Average Rising Time	133	(2)
Find Your Average Sleep Time and Average Wake Time	135	(1)
Calculate Your Target Time in Bed	136	(1)
Raise Your Body Temperature	137	(2)
Choose the Right Time for Bed	139	(3)
You Have Difficulty Falling Asleep	140	(1)
You Have Difficulty Staying Asleep	140	(1)
Your Sleep is Broken Throughout the Night	141	(1)
Differentiate Your Therapy	142	(1)
Ease Your Mind	143	(3)
Relaxation Training	144	(1)
Guided Imagery	144	(2)
6. Answers for Difficulty Falling Asleep	146	(29)
Problem: Sunday Night Insomnia	147	(2)
Answer: Limit Weekend Oversleeping	148	(1)
Problem: It Usually Takes an Hour to Fall Asleep	149	(8)
Answer: Maintain a "Buffer Period"	149	(2)
Answer: Gauge Your Readiness for Sleep	151	(1)
Answer: Set Aside "Worry Time"	152	(2)
Answer: Follow Stimulus Control Instructions	154	(1)
Answer: Use Melatonin to Induce Sleep	155	(2)
Problem: It Usually Takes Several Hours to Fall Asleep	157	(4)
Answer: Chronotherapy	158	(3)
Answer: Bright Light Treatment	161	(9)
Setting Up Your Bright Light Device	166	(1)
Scheduling Your Bright Light Treatment	167	(3)
Answer: Use Dark or Blue-Blocking Sunglasses to Filter Evening Light	170	(5)
7. Answers for Difficulty Staying Asleep	175	(12)
Problem: You Awaken After a Few Hours of Sleep	176	(11)
Answer: Stimulus Control Instructions	176	(2)
Answer: Seek Evaluation and Treatment for Depression	178	(1)
Answer: Set Aside "Worry Time" and Maintain a "Buffer Period"	178	(2)
Answer: Use Bright Light to Delay Your Sleep Phase	180	(1)
Answer: Use Dark or Blue-Blocking Sunglasses to Filter Morning Light	181	(1)
Answer: Use Hypnotic Medication to Prolong Sleep	182	(6)
Anxiety or Depression	183	(1)
Excessive Daytime Sleepiness	183	(1)
Altered Timing of Sleep	184	(1)
Choosing a Medication	184	(3)
8. Answers for Broken or Irregular Sleep	187	(25)
Problem: Your Sleep is Broken	188	(7)
Answer: Sleep Restriction Therapy	189	(6)
Problem: Your Sleep Is Scattered Around the Clock	195	(5)
Answer: Reserve Time for Wakefulness Instead of Sleep	196	(4)
Problem: You Awaken About Every Ninety Minutes	200	(3)
Answer: Screen for REM Sleep Disordered Breathing	201	(1)
Answer: Review Your Use of Alcohol and Medications	201	(1)
Answer: Calm Your Dreams	202	(1)
Problem: You Work a Variable Shift No Set Work or Sleep Schedule	203	(4)
Answer: Anchor Sleep	205	(2)
Problem: You Work a Night Shift	207	(5)
Answer: Wear Dark or Blue-Blocking Sunglasses in the Morning	207	(2)
Answer: Nap Before Your Shift	209	(1)
Answer: Obtain Bright Light Exposure At Work	209	(1)
Answer: Protect Your Sleep from Daytime Intrusions	210	(2)
9. Easing Into Sleep: Freeing Yourself to Catch the Wave	212	(19)
The Threshold of Sleep	214	(2)
Learn to Enjoy Your Rest	216	(3)
Breathe Easy	219	(1)
Relax Your Muscles	220	(3)
Ease Your Mind Inward When the World Outside is Chaotic	223	(3)
Focus Outward When the Turmoil Lies Within	226	(5)
Afterword	231	(8)
Endnotes	239	(8)
Index	247