9780399532979

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

by ;
  • ISBN13:

    9780399532979

  • ISBN10:

    0399532978

  • Edition: 1st
  • Format: Paperback
  • Copyright: 2006-12-05
  • Publisher: Perigee Trade

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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

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