Sleep Well, Sleep Deep: How Sleeping Well Can Change Your Life

by Lukeman, Alex

• ISBN13: 9780871319418
• ISBN10: 0871319411
• Edition: 1st
• Format: Paperback
• Copyright: 2001-01-01
• Publisher: EVANS M & COMPANY INC

Summary

Presenting the full spectrum of user-friendly information, techniques, and ideas about sleep, this is a comprehensive guide to improving your sleep, thereby improving your life.

Author Biography

Alex Lukeman, Ph.D. maintains a private practice in psychotherapy

Table of Contents

Introduction	1	(4)
Sleeping Well Can Change Your Life	5	(34)
What is sleep?
All you really need to know about brainwaves and sleep
The biological sleep clock
Sleep deprivation
Staying awake and alive
Sleep debt
Short and long sleepers
Larks and owls
A brief bird-watcher's guide
Circadian disruption
Jet lag
Defeating jet lag
Jet lag checklist
A jet lag trick to catch up to yourself
You are in charge
What to Do When You Can't Sleep	39	(34)
Personal sleep inventory: what's your sleep potential?
What to do in different situations
Sleep Disorders	73	(16)
Insomnia
Initial insomnia
Subjective insomnia
Psychological stress-induced insomnia
Situational insomnia
Waking too early and staying awake
Chronic insomnia
Nightmares
Delayed sleep-phase syndrome
Sleepwalking
Narcolepsy
Apnea
Restless leg syndrome
Sleep, Dreams, and Health	89	(22)
The function of dreams
Physical health and dreams
Nightmares
Dream instructions
Dreams, psychology, and illness
Hypnogogic states and dream paralysis
Post-traumatic stress disorder and dreams
Lucid dreaming
Sleeping Pills, Herbs, and Other Sleep Aids	111	(30)
Modern shamans
Getting ready to speak with your doctor
Prescription sleeping medications
Over-the-counter drugs
Natural sleep strategies
Choose your strategy
The role of serotonin
St. John's wort
A word of caution
L-tryptophan
5-HTP
Melatonin
Herbs to help you sleep
Valerian
Passionflower
Kava kava
Skullcap
Chamomile
Other herbs
Complementary Therapies to support sleep
Massage, bodywork, and body-oriented therapies
Acupuncture and Eastern medicine
Chiropractic
Nutrition, exercise, vitamins, and minerals
Children and Sleep	141	(24)
Babies and other young people
Getting baby to sleep through the night
Bedtime
Things not to do and sacred cows
Sacred cows and other sleep no-no's for you and your child
Sleeping problems and disorders in children
Bed-wetting (enuresis)
Narcolepsy
Sleepwalking
Apnea
Nightmares and night terrors
Headbanging
Confusional arousal
Adolescent sleep needs
Self-Hypnosis for Sleep and Well-Being	165	(14)
All about hypnosis
Self-hypnosis for relaxation and stress relief
Relaxation exercise and visualization
Giving yourself a hypnotic suggestion
Getting better sleep by combining relaxation and positive suggestion
Making your own tape of positive suggestions for sleep
Sweet Sleep	179	(18)
Three steps toward better sleep
Sleep smarts questionnaire
Into the pool
Sleep well, sleep deep
Acknowledgments	197	(2)
Resources	199	(2)
Bibliography	201	(2)
Internet References	203	(2)
Index	205