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Index
Contents
Foreword
introduction
1. the scope of the insomnia problem
what is insomnia?
insomnia is more common than you think
how do you know if you have depression or anxiety?
is your insomnia affecting your depression, anxiety, or chronic pain problem?
when to treat insomnia that coexists with other disorders
summing up
2. learning about your sleep
assessing for insomnia and other sleep disorders
keeping a sleep log
summing up
3. understanding insomnia and your sleep system
what causes insomnia?
how does sleep work?
other “sleep thieves”
summing up
4. sleep-incompatible behaviors: tools for change
sleep-incompatible behaviors
some specific sleep-incompatible behaviors
taking action
summing up
5. optimizing your sleep system by changing your habits
optimizing your sleep driver system
irregular rise time
when it’s difficult to stay awake until your scheduled bedtime
taking action
summing up
6. quieting your mind: tools for change
the importance of thoughts
the overactive mind and strategies for change
taking action
summing up
7. when thinking about sleep gets in the way of sleep
thoughts, feelings, and behaviors: how changes in one area affect the others
tools for changing your way of thinking
taking action
summing up
8. issues with substances and medications
alertness-promoting factors
the paradoxical effects of alcohol
sleep medications
substance use as a potential safety behavior
what about medications for other conditions?
taking action
summing up
9. when things get in the way of treatment
what do you see as barriers to treatment?
possible challenges in implementing change
taking action
summing up
appendix: resources
resources for insomnia
self-help books for depression
self-help books for anxiety
self-help books for chronic pain
resources for quitting smoking
resources for communicating needs in a relationship
references
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