Say Good Night to Insomnia · the Six-Week, Drug-Free Program Developed at Harvard Medical School by Jacobs, Gregg D. -- Read -- Imperial Library of Trantor

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Title Page Foreword Preface: The New State of Sleep Science Introduction: Conquer Insomnia and Change Your Life PART I - Getting Started 1 - You Can Say Good Night to Insomnia Doctors and Sleeping Pills Psychotherapy and Over-the-Counter Sleep Aids A Breakthrough in the Treatment of Insomnia Why This Program Is Different 2 - Some Basic Facts About Sleep and Insomnia The Physiology of Sleep Body Temperature and Sleep Two Brain Systems That Govern Sleep Sleep Changes as We Age The Various Types of Insomnia The Physiology of Insomnia How Chronic Insomnia Evolves 3 - Putting Sleeping Pills to Rest Benzodiazepines Antidepressants Over-the-Counter Products Synthetic Melatonin When Sleeping Pills May Be Appropriate You Can Put Sleeping Pills to Rest—Permanently 4 - Conducting Your Own Insomnia Self-Assessment Determining Your Baseline Sleep Pattern Assessing the Thoughts and Behaviors That Are Disrupting Your Sleep Lifestyle Behaviors and Your Sleep Environment Is Daytime Stress Causing Insomnia? Medical Problems, Drugs, and Mental Health Problems The Next Step PART II - Changing Sleep Thoughts and Behaviors 5 - Changing Your Thoughts About Sleep The Placebo Effect and Psychoneuroimmunology Negative Sleep Thoughts Cognitive Restructuring The Eight-Hour-Sleep Myth You Are Getting More Sleep Than You Think The Effects of Sleep Loss Core Sleep Insomnia and Daytime Mood Using Cognitive Restructuring Every Day 6 - Establishing Sleep-Promoting Habits Sleep-Scheduling Techniques Reducing Time Allotted for Sleep Napping Stimulus-Control Techniques Your Week Two Progress Summary You Can Change Your Behavior 7 - Lifestyle and Environmental Factors That Affect Sleep Exercise for Better Sleep and Health Improve Sleep and Mood with Bright Light How Caffeine, Nicotine, and Alcohol Can Disturb Sleep The Food-Sleep Connection How to Create the Optimal Sleep Environment Your Week Three Progress Summary PART III - Managing Insomnia by Managing Stress 8 - The Relaxation Response The Stress Response The Relaxation Response The Week Four Progress Summary 9 - Learning to Think Away Your Stress Stress and Negative Self-Talk Reframing Negative Self-Talk Cognitive Restructuring and the Relaxation Response: A Powerful Combination The Week Five Progress Summary 10 - Developing Stress-Reducing, Sleep-Enhancing Attitudes and Beliefs The Benefits of Optimism The Three Cs: Control, Commitment, and Challenge No Man Is an Island Anger: The Unhealthy Emotion Laugh Your Stress Away Help Yourself by Helping Others Using Positive Illusions and Denial to Manage Stress The Power and Biology of Faith The Week Six Progress Summary Praise for Say Good Night to Insomnia APPENDIX A - Managing Shift Work APPENDIX B - Managing Jet Lag APPENDIX C - Infants’ and Children’s Sleep APPENDIX D - Additional Relaxation Scripts Sources and Suggested Reading Acknowledgments About the Author ALSO AVAILABLE - Relaxation Techniques for Improving Sleep A CD Developed by Dr. Gregg D. Jacobs Copyright Page

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