Master Your Sleep: Proven Methods Simplified
by Marks, Tracey I., M.d.Edition: 1st
Format: Paperback
Pub. Date: 2011-02-01
Publisher(s): Bascom Hill Pub Group Ltd
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Summary
Sleep disorders plague a frightening percentage of the population, and many people who have problems sleeping simply learn to live with their affliction. But at what cost? Sleep disorders can affect all aspects of life, from school and work to personal relationships to mental health. Because of the myriad types of sleep disorders and the equally numerous treatment methods, there is no quick fix for all sufferers.
Author Biography
Tracey Marks, MD is an Atlanta psychiatrist and psychotherapist who has a special interest in how the mind and body connect to shape our quality of life. Dr. Marks has worked with numerous women struggling to balance their life and work, while also overcoming burnout, depression and other stress-related issues. Dr. Marks obtained her undergraduate degree from Duke University and her medical degree from the University of Florida. She completed her residency training at The New York Presbyterian Hospital, Cornell Medical Center.
Table of Contents
| Introduction | p. IX |
| Understanding Sleep | |
| Facts About Sleep | p. 1 |
| How Much Sleep Is Required? | p. 1 |
| Sleep Architecture | p. 2 |
| Dreaming | p. 4 |
| Circadian Cycle | p. 6 |
| Sleep Inertia | p. 8 |
| What Happens If Don't Sleep? | p. 11 |
| Weight Gain and Diabetes | p. 11 |
| Commpromised Mental Abilities | p. 12 |
| Work-Related Accidents | p. 14 |
| Cardiovascular Disease and Shortened Life Span | p. 14 |
| Worsening of ADHD | p. 14 |
| Why Can't I Sleep? | p. 17 |
| Circadian Rhythm Disorders | p. 17 |
| Delayed Sleep Phase Disorder | p. 18 |
| Advanced Sleep Phase Disorder | p. 18 |
| Psychiatric Disorders | p. 19 |
| Depression | p. 19 |
| Bipolar Disorder | p. 19 |
| Medical Disorders | p. 20 |
| Breathing-Related Sleep Disorders | p. 21 |
| Narcolepsy | p. 23 |
| Movement Disorders | p. 24 |
| Medicinal Effects | p. 25 |
| Alcohol | p. 26 |
| Caffeine | p. 26 |
| Aging | p. 30 |
| Lifestyle Interference | p. 32 |
| Shift Work | p. 32 |
| Naps | p. 33 |
| Children | p. 34 |
| Menopause | p. 36 |
| Sleep Evaluations-Who Needs One? | p. 39 |
| Polysomnography | p. 39 |
| Multiple Sleep Latency Test | p. 40 |
| Sleep Solutions | |
| Medication-What Pills Help? | p. 45 |
| Benzodiazepines | p. 46 |
| Withdrawal | p. 47 |
| Other Prescription Sleep Medications | p. 48 |
| What's Half-Life Got to Do with It? | p. 49 |
| Over-the-Counter Sleep Aids | p. 52 |
| Natural Remedies | p. 54 |
| Melatonin | p. 54 |
| Valerian Root | p. 55 |
| Kava | p. 55 |
| HTP (5-Hydroxytryptophan) and Tryptophan | p. 56 |
| The Eat-Turkey-and-Sleep Myth | p. 57 |
| Chamomile | p. 59 |
| Behavioral Therapy-Things You Can Do | p. 61 |
| Sleep Hygiene | p. 61 |
| Stimulus-Control Therapy | p. 78 |
| Sleep Restriction | p. 81 |
| Paradoxical Intention | p. 85 |
| Relaxation Therapy | p. 87 |
| Meditation | p. 88 |
| Progressive Muscle Relaxation | p. 89 |
| Diaphragmatic Breathing | p. 92 |
| Visual Imagery Relaxation | p. 92 |
| Chronotherapy | p. 95 |
| Cognitive Therapy-Ways You Can Think | p. 97 |
| Intrusive Problem-Solving | p. 98 |
| Inaccurate Assumptions | p. 99 |
| Bright-Light Therapy-Adjust Your Body Clock | p. 107 |
| Sleep Disorders in Children-A Parent's Achilles' Heel | p. 111 |
| Unmodified Extinction-Close the Door and Ignore | p. 112 |
| Graduated Extinction-Close the Door and Ignore | p. 113 |
| Positive Routines/Faded Bedtimes-The Pleasing Bedtime Ritual | p. 114 |
| Scheduled Awakenings-Wake The Before They Wake You | p. 117 |
| Parental Education-Stop the Madness Before It Starts | p. 118 |
| Putting It All Together | p. 119 |
| Complete a Sleep Diary for Two Weeks | p. 120 |
| Follow Sleep-Hygiene Rules | p. 121 |
| Employ Sleep Restrictions as Necessary | p. 122 |
| Employ Cognitive Exercises as Necessary | p. 123 |
| Consult a Physician as Necessary | p. 124 |
| Tables | |
| Sleep Needs by Age | p. 2 |
| Stages of Sleep | p. 2 |
| Medications That Cause Insomnia | p. 26 |
| Caffeine Concentration in Foods | p. 28 |
| Prescription Sleep Medication Comparison | p. 50 |
| Common Side Effects of Antihistamines | p. 54 |
| Benefits of Meditation | p. 88 |
| Appendix | p. 127 |
| Sleep Diary Part 1 | p. 127 |
| Sleep Diary Part 2 | p. 127 |
| Assumption Log | p. 129 |
| Problem-Solving Worksheet | p. 130 |
| References | p. 131 |
| Index | p. 139 |
| Table of Contents provided by Ingram. All Rights Reserved. |
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