No More Sleepless Nights, Workbook

by Hauri, Peter; Linde, Shirley

• ISBN13: 9780471394990
• ISBN10: 0471394998
• Edition: 1st
• Format: Paperback
• Copyright: 2000-12-27
• Publisher: Wiley

Summary

This newly revised edition of Dr. Hauri's internationally acclaimed sleep therapy program offers you much more than helpful hints. You'll learn what works and what doesn't, ways to evaluate the latest insomnia treatments, and how to create your own customized sleep therapy program. With this easy-to-follow advice, there's no longer any reason to lose precious sleep. Whether your sleep problem is chronic or occasional, No More Sleepless Nights is the best remedy available.

Author Biography

PETER HAURI, Ph.D., is the former director of the Mayo Clinic Insomnia Program and codirector of the Sleep Disorders Center at the Mayo Clinic. Dr. Hauri is considered by many to be the world’s leading authority on insomnia. A pioneer in sleep research, he is founder of the American Sleep Disorders Association.

Table of Contents

Welcome to the Program	1	(5)
Can't Sleep? You Are Not Alone	2	(1)
Working for Better Sleep	3	(2)
Becoming Your Own Sleep Therapist	5	(10)
The Sleep Timer	5	(1)
Using Your Logs	6	(9)
Three Steps Every Poor Sleeper Should Take	15	(4)
Reduce Caffeine	15	(1)
Limit Alcohol	16	(1)
Become a Nonsmoker	17	(2)
The Room You Sleep In	19	(2)
Types and Nature of Insomnia	21	(4)
What Kind of Insomniac Are You?	21	(1)
Portrait of Insomnia	22	(3)
Questionnaires to Help You Determine the Cause of Your Poor Sleep	25	(14)
Sleep History Analysis	25	(4)
Insomnia Analysis	29	(10)
Solutions to Poor Sleep Caused by Sleep Habits	39	(10)
The Worst Sleep Habits	39	(1)
Conditioned Insomnia	40	(1)
Eight Rules for Breaking Poor Sleep Habits	41	(8)
Solutions to Poor Sleep Caused by Beliefs and Attitudes	49	(4)
Your Beliefs and Attitudes	49	(1)
Five Categories of Errors in Beliefs and Attitudes	50	(3)
Solutions to Poor Sleep Caused by Tension, Stress, and Psychological Problems	53	(14)
Depression	53	(1)
When Did Your Poor Sleep Begin?	54	(2)
Recognizing Tension	56
Managing Stress at Bedtime	55	(4)
Managing Stress All Day	59	(4)
Reducing Tension and Coping with Stress	63	(4)
Solutions to Poor Sleep Caused by Lifestyle	67	(18)
Balance in Your Life	67	(1)
Let Your Diet Work for Your Sleep	68	(4)
Vitamins and Minerals That Can Help You Sleep	72	(6)
Make Exercise Work for Your Sleep	78	(7)
How to Reset Your Sleep Clock	85	(8)
An Upset Rhythm May Be Causing Your Insomnia	85	(1)
Different People Have Different Rhythms	86	(1)
How You Might Be Upsetting Your Rhythm	87	(1)
If You Have Insomnia, You Need a Regular Rhythm	88	(1)
The Forbidden Zone	88	(1)
Sunday Night Insomnia	88	(1)
People Who Stay Up Late	89	(1)
Phototherapy: Treating a Fast or Slow Body Clock	89	(4)
Solutions to Poor Sleep Caused by Medical Problems	93	(8)
Medical Problems	93	(1)
Poisoning from Toxic Materials	94	(1)
Problems Related to Medications	94	(1)
The Effects of Marijuana or Other Illegal Drugs	95	(1)
Problems Related to Physical Condition	96	(2)
If You Need Further Help	98	(3)
Solutions to Primary Insomnia	101	(4)
A Physical Problem	101	(1)
Treating Primary Insomnia	102	(3)
Solutions to Night Work, Jet Lag, and Seasonal Affective Disorder	105	(6)
Working the Night Shift	105	(1)
Sleepiness Can Be Dangerous	106	(1)
How to Sleep Better If You're Doing Shift Work	107	(1)
Jet Lag and How to Avoid It	107	(1)
Seasonal Affective Disorder	108	(3)
Sleeping Pills	111	(4)
Sleeping Pills Work Only for a Short Time	111	(1)
Sleeping Pills Can Cause Rebound Insomnia	112	(1)
Sleeping Pills Can Cause Habituation	112	(1)
Sleeping Pills Can Have Dangerous Side Effects	112	(1)
Sleeping Pills Can Interact with Other Drugs	113	(1)
Sleeping Pills Plus Alcohol Can Kill You	113	(1)
All Sleeping Pills Are Not Alike	114	(1)
Kicking the Sleeping Pill Habit	115	(4)
How to Withdraw from Sleeping Pills	115	(1)
Occasional Use of Sleeping Pills	116	(1)
If You Decide to Use a Sleeping Pill	117	(1)
Can You Mix Sleeping Pills and Behavioral Therapy?	118	(1)
When You Should Never Use Sleeping Pills	118	(1)
Appendix A Other Sleep Disorders	119	(36)
Appendix B Bedtime Relaxation Techniques	155	(12)
Appendix C Centers and Laboratories Accredited by the American Academy of Sleep Medicine	167	(38)
Index	205