Title
Introduction
About This Book
Conventions Used in This Book
What You Can Skip
Foolish Assumptions
How This Book Is Organized
Icons Used in This Book
Where to Go from Here
Part I : I Couldn’t Sleep at All Last Night
Chapter 1: Sleep, Blessed Sleep
Sleep: Recharging Your Brain and Body
Recognizing the Dangers of Sleep Deprivation
What Sound Sleep Giveth, Sleep Disorders Taketh Away
Chapter 2: Evaluating Your Sleep
Considering the Causes of Poor Sleep — Is Your Problem Chronic or Temporary?
Taking the First Steps toward Diagnosis
Calling Mr. Sandman — Seeking Professional Help
Chapter 3: What’s Up, Doc? Getting a Diagnosis
Consulting a Doctor
Getting Current on Your Insurance Coverage
Testing, Testing — One, Two, Zzzzz: Undergoing Evaluation at a Sleep Lab
Part II : Insomnia: The Most Famous Dyssomnia of Them All
Chapter 4: I Can’t Sleep a Wink: Examining Insomnia
So What Is Insomnia, Anyway?
Who Gets Insomnia?
Classifying the Types of Insomnia
Considering Common Causes of Insomnia
Focusing on the Symptoms of Primary Insomnia
Diagnosing Insomnia
Treating Insomnia
Kicking the Sleep Habit — Movement Disorders and Insomnia
Chapter 5: Dealing with Secondary Insomnia
Howling at the Moon: Pain — The Great Awakener
Fighting for Breath — Asthma and Chronic Obstructive Pulmonary Disease
Worrying about Heart Disease
I Shouldn’t Have Eaten That Anchovy Pizza — Indigestion and Sleeplessness
Burning the Midnight Oil — Sleep and Mental Health
Chapter 6: Adopting a Sleep-Well Lifestyle
Promoting Good Sleep Hygiene
Establishing Healthy Sleep Habits
A Good Book, a Glass of Milk, and You: Benefiting from a Bedtime Routine
Avoiding Known Sleep Disrupters
Chapter 7: Adjusting Your Bedroom Environment for a Better Night’s Sleep
Keeping Negative Emotional Energy Out of the Bedroom
Canning Clutter
Tempering the Temperature
Tracking Down the Invisible Sleep Interrupter: Poor Air Quality
Sleeping with the Lights On
Blocking Out Noise for Some Zzzzzzs
Getting the Lumps Out — Choosing Comfortable Bedding
Reconsidering Your Bedfellows
Sleeping Safety
Part III : Everything You Need to Know about Other Troubling Dyssomnias
Chapter 8: Mixing Up Day for Night: Circadian Rhythm Disorders
Understanding Circadian Rhythm Disorders
Leaving on a Jet Plane: Jet Lag
Working Odd Hours: Shift-Work Sleep Disorder
Coping with Delayed Sleep-Phase Syndrome
Reviewing the Less Common Circadian Rhythm Disorders
Chapter 9: There’s Snoring, and Then There’s Snoring: Dealing with Sleep Apnea
Snoring 101
Knowing When Snoring Is Dangerous: Sleep Apnea
Chapter 10: Falling Asleep Standing Up: Narcolepsy and Hypersomnia
Understanding Narcolepsy
Coping with Hypersomnia
Part IV : Walking, Talking, and Other Parasomnias
Chapter 11: While You Were Sleeping: Walking, Talking, and Other Strange Nighttime Activities
Figuring Out What Parasomnia Means
I Was Up Last Night, but Didn’t Even Know It — Arousal Disorders
Rough Passage — Sleep-Wake Transition Disorders
Grinding Your Teeth: Bruxism
Dripping with Night Sweat
Chapter 12: Night Terrors and Other Frightening or Unpleasant Sleep Problems
Being Scared Out of Your Wits and Not Knowing Why — Night Terrors
Confronting the Monster in the Closet — Nightmares
Hypnagogic Hallucinations (Sometimes Terrifying, Usually Not)
When Sleep Turns Violent — REM Sleep Behavior Disorder
Frozen to the Bed — Sleep Paralysis
Dealing with Nocturnal Seizures or Sleep Epilepsy
Suffering with Sleep-Related Painful Erections
Hidden Danger — REM-Related Sinus Arrest
Chapter 13: Living with a Parasomnia
Staying Safe
Managing a Sleepwalking or Dream-Enactment Parasomnia Episode
Adjusting to Your New Routine
Chapter 14: Battling the Midnight Blues: Pediatric Sleep Disorders
Grappling with Why Your Child Won’t Go to Bed
Analyzing Your Child’s Possible Sleep Disorder
Identifying Pediatric Sleep Disorders
Part V : The Part of Tens
Chapter 15: The Top Ten Sleep Disrupters — And How to Deal with ’Em
Pain
High Caffeine Consumption
Emotional Upsets
Too Darn Hot (or Too Darn Cold)
Stress
Illness
Indigestion
Reaction to Medication
Unfamiliar Environment
Exercise
Chapter 16: Ten Signs That Your Bedmate Has a Sleep Disorder
Excessive Daytime Sleepiness
Snoring Really Loud
Sleepwalking
Eating in the Middle of the Night but Denying It in the Morning
Grinding Teeth
Restlessly Moving Your Limbs
Unexplained Bruises or Other Injuries Upon Awakening
Cranky, Irritable Mood
Poor Judgment and Memory Lapses
Recurrent Nightmares
Chapter 17: Ten Tips to Help You Turn Your Bedroom into a Sleep Sanctuary
Change the Lighting
Keep Cool with a Ceiling Fan
Get a Comfier Mattress
Paint the Walls a Soothing Color
Add a Tabletop Fountain
Use an Aromatherapy Diffuser
Scent Your Bed Linens
“Home Office” Doesn’t Mean “Bedroom Office”
Throw Out Decorative Items You Hate
Declutter
Appendix: Resources and Products
Finding Helpful Information Online
Purchasing Valuable Products