Master your sleep Proven methods simplified
Book - 2011
Saved in:
- Subjects
- Published
-
Minneapolis, MN :
Bascom Hill Pub. Group
2011.
- Language
- English
- Main Author
- Physical Description
- x, 147 pages : illustrations ; 23 cm
- ISBN
- 9781935098461
- Introduction
- Section 1. Understanding Sleep
- Chapter 1. Facts About Sleep
- How Much Sleep Is Required?
- Sleep Architecture
- Dreaming
- Circadian Cycle
- Sleep Inertia
- Chapter 2. What Happens If Don't Sleep?
- Weight Gain and Diabetes
- Commpromised Mental Abilities
- Work-Related Accidents
- Cardiovascular Disease and Shortened Life Span
- Worsening of ADHD
- Chapter 3. Why Can't I Sleep?
- Circadian Rhythm Disorders
- Delayed Sleep Phase Disorder
- Advanced Sleep Phase Disorder
- Psychiatric Disorders
- Depression
- Bipolar Disorder
- Medical Disorders
- Breathing-Related Sleep Disorders
- Narcolepsy
- Movement Disorders
- Medicinal Effects
- Alcohol
- Caffeine
- Aging
- Lifestyle Interference
- Shift Work
- Naps
- Children
- Menopause
- Chapter 4. Sleep Evaluations-Who Needs One?
- Polysomnography
- Multiple Sleep Latency Test
- Section 2. Sleep Solutions
- Chapter 5. Medication-What Pills Help?
- Benzodiazepines
- Withdrawal
- Other Prescription Sleep Medications
- What's Half-Life Got to Do with It?
- Over-the-Counter Sleep Aids
- Natural Remedies
- Melatonin
- Valerian Root
- Kava
- HTP (5-Hydroxytryptophan) and Tryptophan
- The Eat-Turkey-and-Sleep Myth
- Chamomile
- Chapter 6. Behavioral Therapy-Things You Can Do
- Sleep Hygiene
- Stimulus-Control Therapy
- Sleep Restriction
- Paradoxical Intention
- Relaxation Therapy
- Meditation
- Progressive Muscle Relaxation
- Diaphragmatic Breathing
- Visual Imagery Relaxation
- Chronotherapy
- Chapter 7. Cognitive Therapy-Ways You Can Think
- Intrusive Problem-Solving
- Inaccurate Assumptions
- Chapter 8. Bright-Light Therapy-Adjust Your Body Clock
- Chapter 9. Sleep Disorders in Children-A Parent's Achilles' Heel
- Unmodified Extinction-Close the Door and Ignore
- Graduated Extinction-Close the Door and Ignore
- Positive Routines/Faded Bedtimes-The Pleasing Bedtime Ritual
- Scheduled Awakenings-Wake The Before They Wake You
- Parental Education-Stop the Madness Before It Starts
- Chapter 10. Putting It All Together
- Complete a Sleep Diary for Two Weeks
- Follow Sleep-Hygiene Rules
- Employ Sleep Restrictions as Necessary
- Employ Cognitive Exercises as Necessary
- Consult a Physician as Necessary
- Tables
- Tables 1. Sleep Needs by Age
- Tables 2. Stages of Sleep
- Tables 3. Medications That Cause Insomnia
- Tables 4. Caffeine Concentration in Foods
- Tables 5. Prescription Sleep Medication Comparison
- Tables 6. Common Side Effects of Antihistamines
- Tables 7. Benefits of Meditation
- Appendix
- Chart 1. Sleep Diary Part 1
- Chart 2. Sleep Diary Part 2
- Chart 3. Assumption Log
- Chart 4. Problem-Solving Worksheet
- References
- Index