Who Can Benefit from This Book
Chapter 1: Taking a Look at Your Sleep
Common Questions (and Answers) or Roadblocks (and Possible Solutions)
Are You Willing to Start the Sleep Log?
Should You Have an Overnight Sleep Study?
Do You Have a Circadian Rhythm Disorder?
How You Influence Your Sleep Physiology
Chapter 3: The Insomnia Spiral
A Case Example: How George Got Stuck
Chapter 4: Willingness: The Opposite of Struggle
Willingness as a Tool for Sleep
Willingness to Make Changes That Are Uncomfortable
The Value of Emotional Discomfort
Recognize How You Struggle with Sleep
Chapter 5: Create Your Own Individualized Treatment Plan
Is Insomnia the Right Place to Start?
Your Insomnia Treatment Program
Choosing a Behavioral Treatment Program
Alternative Routes for Your Next Step
Choosing Cognitive Treatment Strategies
What to Do About Medications or Herbal Remedies That You Take for Sleep
Chapter 6: Retrain Your Brain (Stimulus Control Therapy)
Who Should Use Stimulus Control Therapy?
Stimulus Control Therapy: Detailed Instructions
Common Questions (and Answers) or Roadblocks (and Possible Solutions)
Your Stimulus Control Therapy Plan
How to Evaluate Your Progress and When to Consider a Different Plan
Chapter 7: Quality Over Quantity (Sleep Restriction Therapy)
Who Should Use Sleep Restriction Therapy?
Sleep Restriction Therapy: Detailed Instructions
Common Questions (and Answers) or Roadblocks (and Possible Solutions)
Your Sleep Restriction Therapy Plan
How to Evaluate Your Progress and When to Consider a Different Plan
Chapter 8: Combining Stimulus Control and Sleep Restriction
Who Should Use Combined SCT-SRT?
Combined SCT-SRT: Detailed Instructions
Maintain a consistent sleep schedule.
Have a brisk wakeup, and get natural light within one hour of waking.
Eliminate or limit your stimulant intake.
Avoid activating medications at night.
Limit your use of alcohol and do not drink within three hours of bedtime.
Go to bed neither too hungry nor too full.
Exercise regularly, but not right before bed.
Engage in a wind-down routine.
Dim ambient lighting in the hour before bedtime.
Turn off electronic devices an hour before bedtime.
Create a comfortable bedroom environment.
Limit disruptions from your bed partners.
Summary of Part 2: Behavioral Strategies
Chapter 10: Changing What You Think (Cognitive Restructuring)
Who Should Use Cognitive Restructuring?
Example: George’s Cognitive Restructuring
Challenging Common Cognitive Distortions About Sleep
How Cognitive Restructuring Can Go Awry
Common Questions (and Answers)
Your Cognitive Restructuring Plan
How to Evaluate Your Progress and When to Consider a Different Strategy
Chapter 11: Changing When and Where You Think (Designated Worry Time)
Who Should Use Designated Worry Time?
Designated Worry Time for Chronic Worriers
Designated Worry Time for Insomnia
How to Use Designated Worry Time
Common Questions (and Answers)
Your Designated Worry Time Plan
How to Evaluate Your Progress and When to Consider a Different Strategy
Chapter 12: Accepting Your Thoughts (Mindfulness and Cognitive Defusion)
Who Should Use Mindfulness and Cognitive Defusion?
Summary of Mindfulness Exercises
Example: George’s Use of Mindfulness and Defusion
How Mindfulness and Cognitive Defusion Go Awry
Common Obstacles (and Possible Solutions)
Your Mindfulness and Cognitive Defusion Plan
Summary of Part 3: COGNITIVE STRATEGIES
Part 4: Reviewing Your Progress and Maintaining Your Gains
Chapter 13: How Effective Is Your Program?
How Do You Feel During the Day?
Have You Found Your Sweet Spot?
How Closely Have You Followed Your Treatment Program?
Have You Used Effectiveness as Your Compass?
The Next Leg of Your Adventure
Common Questions (and Answers) About Planning the Next Leg of Your Adventure
Chapter 14: Maintaining Gains Across Contexts
Transitioning from Your Sleep Program
Anticipate Triggers for Sleep Disruption
Responding to Lapses and Relapses
Remember: Sleep to Live, Don’t Live to Sleep
Appendix A: Circadian Rhythm Disorders
Do You Have a Sleep Preference or a Sleep Problem?
Accommodating Your Body’s Natural Rhythm
Moving Your Bedtime and Wake Time
Deliberate Timing of Your Activities
Appendix B: Insomnia and Menopause
Stimulus Control Therapy (SCT)