Cover
Title
Copyright
Contents
Foreword
Preface
Acknowledgments
Part I: Hope
Chapter 1: Will This Book Help You?
The Techniques Work
Improvements are Faster than You Might Think
Yes, There are Some Possible Side Effects
Good Sleep Can Be Maintained
You are Not a Hopeless Case—There are No Hopeless Cases
You are Not Too Old to Start
There Probably Isn’t a Chemical Imbalance
You’ve Been Taking Sleep Medication. That’s Okay
You Have Other Health or Mood Issues. That’s Okay
Circumstances When this Book May Not Be Enough
Chapter 2: What Is Insomnia?
The Difference Between a Bout of Poor Sleep and Insomnia
You are Not Alone
Chapter 3: Common Concerns About Insomnia
Oh No, I’m Not Getting 8 Hours of Sleep! How Much Sleep Should I Be Getting?
Are We a “sleep-deprived Society?”
Does it Matter if We Don’t Get Enough Sleep?
Chapter 4: Sleep Hygiene: What It Is and Why You Probably Don’t Need It
Chapter 5: Sleep Therapy: What It Is and Why You Need It
Part 2: First Things First
Chapter 6: Measuring Your Sleep Problem—Keeping a Sleep Diary
A Note About Personal Electronic Sleep Trackers
Logging Your Sleep With a Sleep Diary
Julie’s Example
Your Turn
Chapter 7: What Type of Insomnia Do You Have?
Initial Insomnia
Multiple Awakenings
Middle Insomnia
Terminal (End-of-Night) Insomnia
More Than One Type
Your Sleep Quality
Moving On
Chapter 8: Knowing Your Numbers
Your Baseline Total Sleep Time
Your Baseline Sleep Efficiency
Julie’s Baseline Total Sleep Time
Julie’s Sleep Efficiency
Chapter 9: Things to Take Care of Right Away
Naps
Alcohol
Sleep Medication
Sleep Medication and Alcohol
Part 3: Solving Your Insomnia
Chapter 10: The Essential Elements of Sleep Therapy
Uncovering Your Natural Sleep Processes
Associating Your Bed With Sleep
Putting the Elements Into Action
Chapter 11: Starting Sleep Therapy
About Steps 5 and 6
You Should Know
Week 1
Chapter 12: Moving From Week 1 to Week 2: Adjusting Your Bedtime
The First Week is Done
What Sleep Efficiency Did You Achieve?
Adjusting Your Bedtime
How Did Julie Do?
Week 2
Chapter 13: Moving From Week 2 to Week 3: Readjusting Your Bedtime
The Second Week is Done
What Sleep Efficiency Did You Achieve?
How Did Julie Do?
Week 3
Chapter 14: After Week 3: Adjusting Your Bedtime Again. This Should Be It!
The Third Week is Done
What Sleep Efficiency Did You Achieve?
How Did Julie Do?
Your Overall Progress
Moving on From Here
Week 4 and Beyond
Chapter 15: Do You Still Have Insomnia?
Initial Insomnia
Multiple Awakenings
Middle Insomnia
Terminal (End-of-Night) Insomnia
Your Sleep Quality
Your Progress
Chapter 16: Maintaining Your Progress (And Maybe Even Improving More!)
Part 4: What to Do With Your Mind
Chapter 17: Calming the Racing Mind
The Racing Mind
Developing an Observer’s Mind
Chapter 18: It’s the Thought That Counts
Part 5: Sleep As You Gothrough Life
Chapter 19: Women’s Sleep
How Insomnia Starts
The Menstrual Cycle
Pregnancy
Delivery and Postpartum
As the Child Grows
Working For a Living
Menopause
Retirement
The Good News
Chapter 20: Men’s Sleep
Testosterone and Sleep
Sleep-Related Erections
Infant Care
Sleep Disorders
Aging
Work, Travel, and Sleep
Chapter 21: Nutrition, Exercise, and Sex
Nutrition and Sleep
Exercise and Sleep
Sex and Sleep
Part 6: Sleep In Special Circumstances
Chapter 22: Health Conditions
Chronic Pain
Heart Disease
Cancer
Seasonal Allergies
Being Overweight
Type 2 Diabetes
Digestive Discomfort
Breathing Problems
Kidney Disease
Neurological Disorders
Is CBT-I Always Helpful When We Have Medical Problems?
Chapter 23: Depression, Anxiety, and Traumatic Stress
Depression
Anxiety
Traumatic Stress
Part 7: Sleep Substances
Chapter 24: Sleeping Pills
Prescribed Sleep Medication
All Together
Chapter 25: Over-the-Counter Sleep Aids, Herbal Remedies, and Cannabis
Over-the-Counter Sleep Aids
Natural Health Products
Cannabis
Part 8: Useful Background Information
Chapter 26: Sleep Stages and Their Measurement
Sleep Stages
Sleep Cycles
Sleep Stage Composition of a Night’s Sleep
Sleep Measurement Techniques
Personal Electronic Sleep Trackers
Afterword Good Luck and Good Night
Index
Bibliography