No More Sleepless Nights, Workbook

This newly revised edition of Dr. Hauri's internationally acclaimed sleep therapy program offers you much more than helpful hints. You'll learn what works and what doesn't, ways to evaluate the latest insomnia treatments, and how to create your own customized sleep therapy program. With this easy-to-follow advice, there's no longer any reason to lose precious sleep. Whether your sleep problem is chronic or occasional, No More Sleepless Nights is the best remedy available.

PETER HAURI, Ph.D., is the former director of the Mayo Clinic Insomnia Program and codirector of the Sleep Disorders Center at the Mayo Clinic. Dr. Hauri is considered by many to be the worlds leading authority on insomnia. A pioneer in sleep research, he is founder of the American Sleep Disorders Association.

Welcome to the Program

1

(5)

Can't Sleep? You Are Not Alone

2

(1)

Working for Better Sleep

3

(2)

Becoming Your Own Sleep Therapist

5

(10)

The Sleep Timer

5

(1)

Using Your Logs

6

(9)

Three Steps Every Poor Sleeper Should Take

15

(4)

Reduce Caffeine

15

(1)

Limit Alcohol

16

(1)

Become a Nonsmoker

17

(2)

The Room You Sleep In

19

(2)

Types and Nature of Insomnia

21

(4)

What Kind of Insomniac Are You?

21

(1)

Portrait of Insomnia

22

(3)

Questionnaires to Help You Determine the Cause of Your Poor Sleep

25

(14)

Sleep History Analysis

25

(4)

Insomnia Analysis

29

(10)

Solutions to Poor Sleep Caused by Sleep Habits

39

(10)

The Worst Sleep Habits

39

(1)

Conditioned Insomnia

40

(1)

Eight Rules for Breaking Poor Sleep Habits

41

(8)

Solutions to Poor Sleep Caused by Beliefs and Attitudes

49

(4)

Your Beliefs and Attitudes

49

(1)

Five Categories of Errors in Beliefs and Attitudes

50

(3)

Solutions to Poor Sleep Caused by Tension, Stress, and Psychological Problems

53

(14)

Depression

53

(1)

When Did Your Poor Sleep Begin?

54

(2)

Recognizing Tension

56

Managing Stress at Bedtime

55

(4)

Managing Stress All Day

59

(4)

Reducing Tension and Coping with Stress

63

(4)

Solutions to Poor Sleep Caused by Lifestyle

67

(18)

Balance in Your Life

67

(1)

Let Your Diet Work for Your Sleep

68

(4)

Vitamins and Minerals That Can Help You Sleep

72

(6)

Make Exercise Work for Your Sleep

78

(7)

How to Reset Your Sleep Clock

85

(8)

An Upset Rhythm May Be Causing Your Insomnia

85

(1)

Different People Have Different Rhythms

86

(1)

How You Might Be Upsetting Your Rhythm

87

(1)

If You Have Insomnia, You Need a Regular Rhythm

88

(1)

The Forbidden Zone

88

(1)

Sunday Night Insomnia

88

(1)

People Who Stay Up Late

89

(1)

Phototherapy: Treating a Fast or Slow Body Clock

89

(4)

Solutions to Poor Sleep Caused by Medical Problems

93

(8)

Medical Problems

93

(1)

Poisoning from Toxic Materials

94

(1)

Problems Related to Medications

94

(1)

The Effects of Marijuana or Other Illegal Drugs

95

(1)

Problems Related to Physical Condition

96

(2)

If You Need Further Help

98

(3)

Solutions to Primary Insomnia

101

(4)

A Physical Problem

101

(1)

Treating Primary Insomnia

102

(3)

Solutions to Night Work, Jet Lag, and Seasonal Affective Disorder

105

(6)

Working the Night Shift

105

(1)

Sleepiness Can Be Dangerous

106

(1)

How to Sleep Better If You're Doing Shift Work

107

(1)

Jet Lag and How to Avoid It

107

(1)

Seasonal Affective Disorder

108

(3)

Sleeping Pills

111

(4)

Sleeping Pills Work Only for a Short Time

111

(1)

Sleeping Pills Can Cause Rebound Insomnia

112

(1)

Sleeping Pills Can Cause Habituation

112

(1)

Sleeping Pills Can Have Dangerous Side Effects

112

(1)

Sleeping Pills Can Interact with Other Drugs

113

(1)

Sleeping Pills Plus Alcohol Can Kill You

113

(1)

All Sleeping Pills Are Not Alike

114

(1)

Kicking the Sleeping Pill Habit

115

(4)

How to Withdraw from Sleeping Pills

115

(1)

Occasional Use of Sleeping Pills

116

(1)

If You Decide to Use a Sleeping Pill

117

(1)

Can You Mix Sleeping Pills and Behavioral Therapy?

118

(1)

When You Should Never Use Sleeping Pills

118

(1)

Appendix A Other Sleep Disorders

119

(36)

Appendix B Bedtime Relaxation Techniques

155

(12)

Appendix C Centers and Laboratories Accredited by the American Academy of Sleep Medicine

167

(38)

Index

205

What is included with this book?

The New copy of this book will include any supplemental materials advertised. Please check the title of the book to determine if it should include any access cards, study guides, lab manuals, CDs, etc.

The Used, Rental and eBook copies of this book are not guaranteed to include any supplemental materials. Typically, only the book itself is included. This is true even if the title states it includes any access cards, study guides, lab manuals, CDs, etc.

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No More Sleepless Nights, Workbook

Summary

Author Biography

Table of Contents

Supplemental Materials