You are getting sleepy Lifestyle-based solutions for insomnia

Paul Glovinsky

Book - 2017

For readers enticed by Arianna Huffington's The Sleep Revolution but looking for the medical research to support the claims, two doctors have penned a guide using the latest research in an effort to get people to the state of being sleepy, the ultimate goal for insomniacs.--ipage.

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Subjects
Published
New York : Diversion Books 2017.
Language
English
Main Author
Paul Glovinsky (author)
Other Authors
Arthur Spielman (author)
Edition
First Diversion Books edition
Physical Description
xix, 217 pages ; 22 cm
Bibliography
Includes bibliographical references (pages 215-217).
ISBN
9781682308226
  • Introduction: Getting Sleepy is the Way to Sleep
  • Chapter 1. You are Trying Too Hard to Sleep: Aiming for Sleepiness Instead
  • Sleep Hygiene Recommendations
  • Stimulus Control Instructions
  • Sleep Restriction Therapy
  • Cognitive Therapy for Insomnia
  • While You Are Awake
  • Chapter 2. Are You Too Hyper to Sleep?
  • Arousal vs. Hyperarousal
  • Hyperarousal Triggers
  • Trait Hyperarousal
  • Posttraumatic Hyperarousal
  • Getting Sleepy after the Evening Shift
  • Staying Sleepy is the Problem after a Night Shift
  • Hyperaroused by Choice
  • Riding the Wave of Alertness
  • Some Relaxation is Better than None
  • Exercise and Hyperarousal
  • Hyperarousal and PTSD
  • Chapter 3. Are You Fatigued Instead of Sleepy?
  • Fatigue and Sleepiness are Not the Same Thing
  • Sleepiness at Night Reflects Your Waking Hours
  • Daytime Fatigue May Reflect How Well You Slept
  • Fatigue Will Not Get You to Sleep
  • Learning How to Rest
  • Chapter 4. Are You Too Depressed to Sleep?
  • Depression and Sleep are Interdependent
  • Drugs Can Help, but So Can You
  • What Has Depression Changed about You?
  • Guarding against Failure
  • Guarding against Success
  • What's the Point of Getting Out of Bed?
  • Keep Track of Your Progress
  • Lighten Up
  • Self-Medication in Insomnia and Depression
  • Rethink Your Way to Sleep
  • Chapter 5. Are You Too Anxious to Sleep?
  • State vs. Trait Anxiety
  • Is It Okay to Sleep?
  • From Vigilance to Hypervigilance
  • Threatening Things, Threatening Thoughts
  • The Threat of Sleeplessness
  • Erring on the Side of Safety
  • Am I Asleep Yet?
  • Three Ways to Sleep When Anxious
  • Don't Take Your Anxiety to Bed
  • Meditation
  • Sleep Restriction Therapy
  • Can't Read, Can't Sleep
  • When Lullabies Fail, Learn a New Song
  • Chapter 6. Are You Too Out of Sync to Sleep?
  • Living with Wayward Clocks
  • Is it You, or Your Clock?
  • What Does the Clock Really Time?
  • Life Out of Sync
  • Social Rhythms are Shifted, Too
  • Chronotherapy: The First Treatment for Delayed Sleep/Wake Phase Disorder
  • What about Jet Therapy?
  • What Else Changes When We Change Places?
  • Start Where You Are, and Shift Slowly
  • Use Bright Light to Push Sleep Away
  • Remove Bright Light (or at least Blue Light) When It's Working against You
  • Use Melatonin to Pull Sleep Closer
  • Waking Life Pushes and Pulls at Sleep Too
  • Chapter 7. Are You Too Dependent on Medication for Sleep?
  • Does Sleep Come from You or the Pill?
  • Pharmacological Activity of Sleeping Pills
  • Psychological Activity of Sleeping Pills
  • Give Yourself Some Credit
  • When Sleeping Pills Let You Down
  • When Do Sleep Aids Make Sense?
  • What Kind of Sleep Aid Should You Use?
  • What's Your Exit Strategy?
  • Taking the Pill: Timing is Key
  • Sleeping Pills: Other Timing Considerations
  • How Do You Use Sleeping Pills?
  • Two New Ways to Get Off Sleeping Pills
  • Afterword
  • Acknowledgments
  • Additional Resources
Review by Publisher's Weekly Review

Glovinsky and Spielman address readers suffering from insomnia with an informed and straightforward approach. Early on, they observe that people with sleep problems are often "trying too hard to sleep" and offer a seemingly simple alternative: "Stop trying to sleep." The authors invite readers to skip around the book's contents in search of personally relevant information and pose questions to pinpoint each reader's specific problem, e.g., "Are you fatigued instead of sleepy?" and "Are you too depressed to sleep?" Their suggested remedies include "learning how to rest" and having only "limited daylight exposure." Each chapter closes, usefully, with a summary of information shared. Medication is a frequent topic and the book treats it delicately, discussing when to use sleep aids, when it's likely you're getting sleep cues from a pill and not yourself, and forming an "exit strategy." Glovinsky and Spielman are straightforward in their encouragement, insisting that "your sleep may be temperamental, but it is not broken," even if it takes weeks or months to improve. In the many steps they recommend, they lead readers toward the belief that "you have sleep in you" and that you can "stop seeking sleep elsewhere," a powerful message for insomniacs. Agent: Kerry Sparks, Levine Greenberg Rostan. (July) © Copyright PWxyz, LLC. All rights reserved.

(c) Copyright PWxyz, LLC. All rights reserved
Review by Library Journal Review

In a world where daily physical labor is increasingly rare, insomnia is rife. This title posits that, in order to sleep, you must get sleepy, and details ways to encourage sleepiness when you want it (and not when you don't). Some suggestions are familiar: don't exercise near bedtime; no caffeine after 3 p.m.; no liquor after dinner; no TV or computers in the hour before bedtime; use your bed only for sex and sleeping; etc. But the authors also go more deeply into cognitive behavioral techniques, discussing ways to adjust your internal clock, relaxation exercises, and the effects of pharmacological sleep aids. There is less emphasis on what, specifically, to do to promote sleepiness and more on the ways and whys that each strategy works or fails. Overall, this is an exhaustive study of our psychology and its physical responses, but it offers no quick fix, because there isn't one. -VERDICT At times the writing is too technical for most lay readers. A more readable choice is W. Chris Winter's The Sleep -Solution: Why Your Sleep is Broken and How to Fix It.-Susan B. Hagloch, -formerly with Tuscarawas Cty. P.L., New Philadelphia, OH © Copyright 2017. Library Journals LLC, a wholly owned subsidiary of Media Source, Inc. No redistribution permitted.

(c) Copyright Library Journals LLC, a wholly owned subsidiary of Media Source, Inc. No redistribution permitted.