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.
Much, Much More Than a Workbook, Sink Into Sleep features:
- A chapter focused on men (often ignored by insomnia books)
- A chapter focused on women and their special sleep needs
- A chapter focused on sleep and medical conditions
- A chapter focused on sleep and anxiety or depression
- A chapter on the pros and cons of sleep medication
- An effective step-by-step guide to cognitive behavioral therapy for insomnia (CBT-I)
Jadual kandungan
Foreword
Preface
Acknowledgments
Hope
1. Will this Book Help You?
2. What is Insomnia?
3. Some Reassuring News
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 Sleep Diary
7. What Type of Insomnia Do You Have?
8. Knowing Your Numbers
9. Things to Take Care of Right Away
Solving Your Insomnia
10. The Essential Elements of Sleep Therapy
11. Starting Sleep Therapy
12. Moving From Week 1 to Week 2: Adjusting Your Bedtime
13. Moving From Week 2 to Week 3: Readjusting Your Bedtime
14. After Week 3: Adjusting Your Bedtime Again. This Should Be It!
15. Do You Still Have Insomnia?
16. What to Do with Your Mind
17. Maintaining Your Progress (And Maybe Even Improving More!)
Sleep in Special Circumstances-More Hope
18. You’re a Woman. You Have Special Sleep Needs
19. You’re a Man. Some Facts about Your Sleep
20. You Have a Health Problem. Let’s Talk About Your Sleep
21. You’re Depressed or Anxious. Let’s Talk About Your Sleep
22. Sleeping Pills Have a Role: The Pros and Cons
Afterword: Good Luck and Good Night
Bibliography
Appendices
A. Sleep Stages and Cycles: The Basics
B. Extra Forms
Index
Mengenai Pengarang
Judith R. Davidson, Ph D, C.Psych., is a scientist-clinician in the field of insomnia treatment. Dr. Davidson is an Adjunct Professor in the Psychology Department at Queen’s University, Kingston, Canada, where she supervises clinical trainees, leads workshops for health professionals, conducts research and writes about sleep.
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