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Full Description
Based on decades of research, it is now known that the most effective program for the reversal of chronic insomnia is called ""Cognitive Behavioral Therapy for Insomnia"" or CBT-I. However, this treatment is rarely available to the general public as CBT-I is usually only offered by specially-trained psychologists or as part of research studies. People using CBTI report improved sleep, often in as little as 2-3 weeks and maintain good sleep for years. Sink into Sleep breaks CBT-I down into a step-by-step, easy format, allowing the reader to follow the same effective program that patients in the clinic do. Although Sink into Sleep is anchored in the science of sleep, the tone of the writing is reassuring and encouraging filled with first person accounts and easy to use worksheets.
Contents
HOPEReassuring News: How Much Sleep Do We Really Need; What Happens When We Lose Sleep; 4. Sleep Hygiene: What it is and Why You Probably Don't Need It!; 5. Sleep Therapy: What it is and Why You Need It; FIRST THINGS FIRST: 6. Measuring your Sleep Problem: Keeping a Diary; 7. What Type of Insomnia Do You Have?; 8. Doing the Math; 9. Things to Take Care of Right Away; SOLVING YOUR INSOMNIA: 10. Uncovering your Natural Sleep Processes; 11. Associating Your Bed with Sleep; 12. Starting Sleep Therapy; 13. Moving from Week 1 to Week 2 of Sleep Therapy: Adjusting your Bedtime; 14. Moving from Week 2 to Week 3 of Sleep Therapy: Readjusting your Bedtime; 15. After Week 3 of Sleep Therapy: Adjusting your Bedtime Again. This Should be It!; 16. Do you Still Have Insomnia?; 17. What to do with your Mind; 18. Maintaining your Progress 19. You're a Woman: You Have Special Sleep Needs; 20. You have a Health Problem. Let's Talk About Your Sleep; 21. You Work Shifts: You Have Special Sleep Needs; 22. Sleeping Pills Have a Role: The Pros and Cons; APPENDICES: A. Sleep Stages and Cycles: The Basics; B. Conversion Table for Sleep Diaries: Hours to Minutes and Vice Versa; C. Useful References
