Sleep Soundly Every Night, Feel Fantastic Every Day by Rosenberg, Robert S. -- Read -- Imperial Library of Trantor

Index

Cover Title Page Copyright Dedication Author’s Note Contents Introduction: Moving into Health Together

How to Use This Book

Share Sleep Soundly Every Night, Feel Fantastic Every Day 1 Identifying Your Sleep Problem

Sleep Disorder Checklist

Part One: Sleep Foundations for Your Best Life

2 The Cornerstone of Health

Sleep Stages and Cycles The Effect of Too Little Sleep on Your Health Fatigue and Brain Fog Take the First Step and the Rest Falls into Place

3 How to Get a Good Night’s Sleep

Identify Your Motivation Create an Ideal Bedroom Environment No Blue Lights at Night Break Habits That Hinder Sleep Habits to Aid Sleep Dismiss a Worry or Dump an Attitude Superb Sleep through Progressive Muscle Relaxation What’s Next? Sleep Diary

Part Two: Impaired Sleep or Dyssomnias

4 Restless Legs Syndrome

What Is Restless Legs Syndrome (RLS)? Symptoms Treatment Options The Difference between RLS and Periodic Limb Movements Answers to Your Questions

Foot Pain at Night RLS and Antidepressants Why Do I Rub My Feet Together? Are Gambling and RLS Related? Relationship between RLS and Obsession A New Medication and Leg Tingling RLS Pain after New Medication RLS Correlation to Attention Deficit Hyperactivity Disorder (ADHD) RLS and Sleep Attacks RLS and Exercise RLS and Nonpharmacological Treatments RLS or Fibromyalgia? RLS and Varicose Veins

Self-Check: Restless Legs Syndrome Checklist: URGE

5 Insomnia

Primary Insomnia

Sleep Hygiene Stimulus Control Cognitive Restructuring Symptoms

Transient Insomnia Insomnia with Multiple Causal Factors Chronic Insomnia

Indications

Why You Suffer from Insomnia Do You Have a Vulnerability to Insomnia? Insomnia and Women Treatment Options

Good Sleep Hygiene Stimulus Control Sleep Restriction Cognitive Behavioral Therapy (CBT) Cognitive Restructuring Online Cognitive Behavioral Therapy Release Tension and Relax Before Going to Bed Medications

Preparing for an Appointment with a Sleep Specialist Answers to Your Questions

Sleep Maintenance Chronic Insomnia Paradoxical Sleep Drinking Coffee Sleep Deprivation Stress and Sleeping Smoking Husband Denying Insomnia I’ve Tried Everything! No Luck with Sleep Aids Stop the Caffeine Valium Singulair

Self-Check: Insomnia Severity Index

Scoring and Interpretation

6 Circadian Rhythm Disorders

Circadian Biology and a Normal Circadian Clock

Blue Light Pollution

Circadian Rhythm Disorders

Jet Lag Disorder

Symptoms Checklist Getting Help

Delayed Sleep Phase Syndrome

Symptoms Getting Help

Advanced Sleep Phase Syndrome Free-Running Disorder Irregular Sleep–Wake Syndrome Shift Work Sleep Disorder

Answers to Your Questions

Effect of Light Getting Up in the Morning Irregular Sleep–Wake Disorder and Alzheimer’s Use of Seasonal Affective Disorder (SAD) Lamp Jet Lag Shift Work Disorder Use of Sleep Aids Lack of Sleep Causing Illness? Difficulty Staying Awake on the Job Trouble Getting to Sleep After Shift Medications to Stay Awake Staying Alert Impact of Age on Staying Awake

Self-Check: Self-Assessment for Night Owls and Morning Larks: Delayed Sleep-Phase Syndrome versus Advanced Sleep-Phase Disorder

Scoring

7 No Sleeping with Apnea

Obstructive Sleep Apnea (OSA)

How the Body Works on OSA Sleep Apnea, Hypertension, and Stroke This is Your Brain on Sleep Apnea Sleep Apnea and Diabetes Children and Sleep Apnea Symptoms

Frequent Nighttime Urination Sexual Dysfunction

Treatment Options

Continuous Positive Airway Pressure (CPAP) Mandibular Advancement Device (MAD) Positive Airway Pressure Nap (PAP-NAP) Hypoglossal Nerve Stimulator Weight Loss Uvulopalatopharyngoplasty

Central Sleep Apnea (CSA) Answers to Your Questions

Difference between CSA and OSA Teen’s Breathing Pattern Is Apnea? Sleep Apnea and Children Sleep Apnea and Dementia Apnea and Blood Sugar CPAP Apnea and Epilepsy The Difference between CPAP and Adapto Servo Ventilation (ASV) What Is Complex Sleep Apnea? CSA and Methadone CPAP Caused CSA?

Self-Check: What Is Your Risk of OSA?: Stop Bang Questionnaire

Part Three: Parasomnias

8 Sleepwalking and Night Terrors

Sleepwalking

Sleepwalking in Children Sleepwalking in Adults

NightTerrors

Night Terrors in Children Night Terrors in Adults

Answers to Your Questions

Lithium and Sleepwalking Sleepwalking and Genetics Driving in Sleep? Adult Sleepwalking?

9 Sexsomnia

Sexsomnia Behaviors Causes Are There Solutions? Importance of Getting Help Sexsomnia as a Defense Answers to Your Questions

Medications Stress

10 The Night Eaters

The Two Forms of Night Eating Sleep-Related Eating Disorder (SRED)

Treatment Options

Night Eating Syndrome (NES)

Symptoms Treatment Options

Distinguishing SRED and NES Answers to Your Questions

Wife Eats Sugar Zolpidem What Can Be Done? I Am Awake When Eating At Night

Self-Check: Do You Have a Night-Eating Disorder?

11 Do You Sleep, but Not Too Deeply? REM Sleep Behavior Disorder

Symptoms

Symptom Checklist

The Importance of Rapid Eye Movement (REM) Sleep

REM Benefits Lack of REM Sleep

Treatment Options Answers to Your Questions

Fighting for His Life Medication for REM Sleep Behavior Disorder (RSBD) Acting Out in Dreams Screaming and Thrashing I Moved to a Different Bedroom WatchPAT Device REM Sleep Abnormality?

Part Four: Sleep Disorders and Major Health Issues

12 Sleep for Those with Post-Traumatic Stress Disorder

Gina’s Story What Is Post-Traumatic Stress Disorder (PTSD)? PTSD Checklist Why It’s Important to Resolve Sleep Disorders Related to PTSD Treating Sleep Apnea Improves PTSD Symptoms Insomnia and Short Sleep Duration in PTSD Nightmares Help for Sleep-Related PTSD Issues Answers to Your Questions

Is Sleep Apnea Common? Vietnam Veteran Still Has Nightmares Sleep Study Okay? How Long Will Vietnam Nightmares Continue? Sertraline What Works? Good Sleep, Bad Moods PTSD from Car Accident

13 Sleep Disorders and ADHD

Children, Sleep, and ADHD The Most Common Sleep Disorders Associated with ADHD

Daytime Sleepiness More Movement in Sleep: Restless Legs Syndrome Sleep-Disordered Breathing, Sleep Apnea, and Hypopnea Dr. Rosenberg’s Checklist for Preschool and School-Aged Children Adolescents and Adults Treatment Options

Answers to Your Questions

Sleep Apnea and ADHD Sleepiness

Self-Check: Your Child’s Sleep Habits

Conclusion: Sleep Well

Start Where You Are Use What You Have Do What You Can

Appendices

Better Sleep Quick Reference Attention Deficit Hyperactivity Disorder Checklist

Glossary Notes Acknowledgments Index About the Author

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