Sink into sleep : a step-by-step guide for reversing insomnia

Cover
Title
Copyright
Contents
Foreword
Preface
Acknowledgments
Part I: Hope
	Chapter 1: Will This Book Help You?
		The Techniques Work
		Improvements are Faster than You Might Think
		Yes, There are Some Possible Side Effects
		Good Sleep Can Be Maintained
		You are Not a Hopeless Case—There are No Hopeless Cases
		You are Not Too Old to Start
		There Probably Isn’t a Chemical Imbalance
		You’ve Been Taking Sleep Medication. That’s Okay
		You Have Other Health or Mood Issues. That’s Okay
		Circumstances When this Book May Not Be Enough
	Chapter 2: What Is Insomnia?
		The Difference Between a Bout of Poor Sleep and Insomnia
		You are Not Alone
	Chapter 3: Common Concerns About Insomnia
		Oh No, I’m Not Getting 8 Hours of Sleep! How Much Sleep Should I Be Getting?
		Are We a “sleep-deprived Society?”
		Does it Matter if We Don’t Get Enough Sleep?
	Chapter 4: Sleep Hygiene: What It Is and Why You Probably Don’t Need It
	Chapter 5: Sleep Therapy: What It Is and Why You Need It
Part 2: First Things First
	Chapter 6: Measuring Your Sleep Problem—Keeping a Sleep Diary
		A Note About Personal Electronic Sleep Trackers
		Logging Your Sleep With a Sleep Diary
		Julie’s Example
		Your Turn
	Chapter 7: What Type of Insomnia Do You Have?
		Initial Insomnia
		Multiple Awakenings
		Middle Insomnia
		Terminal (End-of-Night) Insomnia
		More Than One Type
		Your Sleep Quality
		Moving On
	Chapter 8: Knowing Your Numbers
		Your Baseline Total Sleep Time
		Your Baseline Sleep Efficiency
		Julie’s Baseline Total Sleep Time
		Julie’s Sleep Efficiency
	Chapter 9: Things to Take Care of Right Away
		Naps
		Alcohol
		Sleep Medication
		Sleep Medication and Alcohol
Part 3: Solving Your Insomnia
	Chapter 10: The Essential Elements of Sleep Therapy
		Uncovering Your Natural Sleep Processes
		Associating Your Bed With Sleep
		Putting the Elements Into Action
	Chapter 11: Starting Sleep Therapy
		About Steps 5 and 6
		You Should Know
		Week 1
	Chapter 12: Moving From Week 1 to Week 2: Adjusting Your Bedtime
		The First Week is Done
		What Sleep Efficiency Did You Achieve?
		Adjusting Your Bedtime
		How Did Julie Do?
		Week 2
	Chapter 13: Moving From Week 2 to Week 3: Readjusting Your Bedtime
		The Second Week is Done
		What Sleep Efficiency Did You Achieve?
		How Did Julie Do?
		Week 3
	Chapter 14: After Week 3: Adjusting Your Bedtime Again. This Should Be It!
		The Third Week is Done
		What Sleep Efficiency Did You Achieve?
		How Did Julie Do?
		Your Overall Progress
		Moving on From Here
		Week 4 and Beyond
	Chapter 15: Do You Still Have Insomnia?
		Initial Insomnia
		Multiple Awakenings
		Middle Insomnia
		Terminal (End-of-Night) Insomnia
		Your Sleep Quality
		Your Progress
	Chapter 16: Maintaining Your Progress (And Maybe Even Improving More!)
Part 4: What to Do With Your Mind
	Chapter 17: Calming the Racing Mind
		The Racing Mind
		Developing an Observer’s Mind
	Chapter 18: It’s the Thought That Counts
Part 5: Sleep As You Gothrough Life
	Chapter 19: Women’s Sleep
		How Insomnia Starts
		The Menstrual Cycle
		Pregnancy
		Delivery and Postpartum
		As the Child Grows
		Working For a Living
		Menopause
		Retirement
		The Good News
	Chapter 20: Men’s Sleep
		Testosterone and Sleep
		Sleep-Related Erections
		Infant Care
		Sleep Disorders
		Aging
		Work, Travel, and Sleep
	Chapter 21: Nutrition, Exercise, and Sex
		Nutrition and Sleep
		Exercise and Sleep
		Sex and Sleep
Part 6: Sleep In Special Circumstances
	Chapter 22: Health Conditions
		Chronic Pain
		Heart Disease
		Cancer
		Seasonal Allergies
		Being Overweight
		Type 2 Diabetes
		Digestive Discomfort
		Breathing Problems
		Kidney Disease
		Neurological Disorders
		Is CBT-I Always Helpful When We Have Medical Problems?
	Chapter 23: Depression, Anxiety, and Traumatic Stress
		Depression
		Anxiety
		Traumatic Stress
Part 7: Sleep Substances
	Chapter 24: Sleeping Pills
		Prescribed Sleep Medication
		All Together
	Chapter 25: Over-the-Counter Sleep Aids, Herbal Remedies, and Cannabis
		Over-the-Counter Sleep Aids
		Natural Health Products
		Cannabis
Part 8: Useful Background Information
	Chapter 26: Sleep Stages and Their Measurement
		Sleep Stages
		Sleep Cycles
		Sleep Stage Composition of a Night’s Sleep
		Sleep Measurement Techniques
		Personal Electronic Sleep Trackers
	Afterword Good Luck and Good Night
	Index
	Bibliography