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Index
Cover
Contents
Introduction
The Sweet Spot
Who Can Benefit from This Book
How to Use This Book
Part 1: Laying a Foundation
Chapter 1: Taking a Look at Your Sleep
Effectiveness as Your Compass
Sleep Log
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?
What Is Insomnia Costing You?
Your Next Step
Chapter 2: How Sleep Works
The Physiology of Sleep
Your Sleep Drive
Your Internal Body Clock
A Well-Choreographed Dance
How You Influence Your Sleep Physiology
Your Next Step
Chapter 3: The Insomnia Spiral
How People Get Stuck
A Case Example: How George Got Stuck
A Balancing Act
Stopping the Spiral
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
Willingness to Not Sleep
Acceptance Is Not Resignation
Recognize How You Struggle with Sleep
Your Willingness Plan
Chapter 5: Create Your Own Individualized Treatment Plan
Is Insomnia the Right Place to Start?
Your Insomnia Snapshot
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
Your Next Step
Part 2: Behavioral Strategies
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)
What to Expect
Your Stimulus Control Therapy Plan
Your Next Step
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)
What to Expect
Your Sleep Restriction Therapy Plan
Your Next Step
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
Your Combined SCT-SRT Plan
Your Next Step
Chapter 9: Sleep Hygiene
Sleep Hygiene Guidelines
Maintain a consistent sleep schedule.
Have a brisk wakeup, and get natural light within one hour of waking.
Eliminate or limit napping.
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.
Sleep on a comfortable bed.
Create a comfortable bedroom environment.
Limit disruptions from your bed partners.
How to Make Hard Changes
Be Flexible
Increase Willingness
Have Realistic Expectations
Base Decisions on Data
Make a Plan
Your Sleep Hygiene Plan
Summary of Part 2: Behavioral Strategies
Part 3: Cognitive Strategies
Chapter 10: Changing What You Think (Cognitive Restructuring)
Who Should Use Cognitive Restructuring?
Negative Cognitions
Cognitive Distortions
Unhelpful Cognitions
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
What to Expect
How to Evaluate Your Progress and When to Consider a Different Strategy
Your Next Step
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
Your Next Step
Chapter 12: Accepting Your Thoughts (Mindfulness and Cognitive Defusion)
Who Should Use Mindfulness and Cognitive Defusion?
Mental Fitness
Mental Fitness and Sleep
Mindfulness
Mindfulness Exercises
Summary of Mindfulness Exercises
Cognitive Defusion
Cognitive Defusion 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
What to Expect
How to Evaluate Your Progress
Your Next Step
Summary of Part 3: COGNITIVE STRATEGIES
Part 4: Reviewing Your Progress and Maintaining Your Gains
Chapter 13: How Effective Is Your Program?
Taking Stock
How Are You Sleeping?
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
Your Next Step
Chapter 14: Maintaining Gains Across Contexts
Transitioning from Your Sleep Program
Decide What to Keep in Place
Change One Element at a Time
Use Your Sleep Log
Anticipate Triggers for Sleep Disruption
Responding to Lapses and Relapses
Remember: Sleep to Live, Don’t Live to Sleep
Your Next Step
Chapter 15: Last Words
Acknowledgments
Appendix A: Circadian Rhythm Disorders
Do You Have a Sleep Preference or a Sleep Problem?
Accommodating Your Body’s Natural Rhythm
Shifting Your Body’s Schedule
Behavioral Therapy
Moving Your Bedtime and Wake Time
Deliberate Timing of Your Activities
Routine as an Anchor
Sleep Hygiene
Light Therapy
Advanced Sleep Phase syndrome
Delayed Sleep Phase syndrome
Adding Light
Blocking Light
Melatonin
Chronotherapy
Summary
Appendix B: Insomnia and Menopause
Treat Your Hot Flashes
Treat Your Sleep Disturbance
Stimulus Control Therapy (SCT)
Hot Flash–Specific Sleep Hygiene
Acceptance-Based Strategies
Your Next Step
References
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