The Insomnia Workbook by Silberman, Stephanie A. -- Read -- Imperial Library of Trantor

Index

Contents Acknowledgments Foreword Introduction

How This Book Is Organized Who I Am and Why I Wrote This Book

The Basics About Sleep

The Stages of Sleep and the Sleep Cycle Sleep Changes During the Life Span Sleep Deprivation Dispelling Sleep Myths Summing Up

What Is Insomnia?

Insomnia Overview Insomnia Subtypes How Common Is Insomnia? Psychophysiological Insomnia Secondary Insomnia Summing Up

Medications for Insomnia

Nonprescription or Over-the-Counter Sleeping Aids Prescription Sleeping Aids How Sleeping Medications Create Problems When and How to Stop Taking Sleep Medications Summing Up

Sleep Hygiene

Limit the Time You Spend in Bed Don’t Read or Watch TV in Bed So What Should You Do Before Bedtime? Don’t Watch the Clock! What About Caffeine? Other Stimulants That Affect Sleep How the Timing of Exercise Affects Sleep How Exposure to Light Affects Sleep How Alcohol Affects Sleep Set a Regular Sleep Schedule and Stick to It Forget About a Magic Number of Hours of Sleep Improve Your Sleep Environment Summing Up

Relaxation Techniques

What Counts as Relaxing? Specific Relaxation Techniques Practice Makes Perfect Summing Up

Sleep Logs

When and How to Record Your Sleep Keeping Your Sleep Log Analyzing Your Sleep Log Summing Up

Stimulus Control and Sleep Restriction

Stimulus Control for Insomnia Sleep Restriction for Insomnia Summing Up

Controlling Anxiety and Irrational Thoughts

Cognitive Distortions Countering Cognitive Distortions Racing Thoughts Sleep-Related Fears and Dysfunctional Beliefs Summing Up

Managing Daytime Stress and Maintaining a Healthy Lifestyle

Behavioral Techniques Cognitive Techniques Summing Up

Preventing Relapse

Keep Up the Good Work Ways to Handle an Occasional Bad Night Taking Care of Underlying Depression or Anxiety Summing Up

Parasomnias

Sleepwalking Sleep Terrors Confusional Arousals Sleep-Related Eating Disorder REM Sleep Behavior Disorder Nightmare Disorder Summing Up

Women and Sleep

Menstruation Sexual Activity Pregnancy The Second Shift Perimenopause and Menopause Summing Up

Resources

Useful Websites Relaxation Exercises

References