Overcoming Insomnia and Sleep Problems: Colin Espie
Contents Chapter 1: Normal Sleep . 2 Stages of Sleep . 2 Chapter 2 Normal variations in sleep . 3 Chapter 3 Poor sleep and insomnia . 4 Chapter 3 The consequences of insomnia . 6 Sleepiness and fatigue . 6 Problem concentrating . 6 Irritation and moodiness . 6 On Becoming depressed . 7 Coping and everyday life . 7 Insomnia and its effects on the family . 7 Effects of insomnia on social life and working life . 7 Is insomnia doing me any harm .. 7 Chapter 3.1 Introduction to treatment . 7 Chapter 5 assessing your insomnia . 7 Chapter 6 Understanding sleep and insomnia . 10 Chapter 7 Sleep hygiene and relaxation . 11 Lifestyle factors affecting sleep . 12 Caffeine . 12 Nicotine . 12 Diet . 12 Exercise . 12 Pre bedtime routine . 12 Noise . 12 Room temperature . 12 Body temperature . 12 Air Quality . 12 Lighting . 12 Mattresses and Pillows . 12 Bed time wind down . 12 Learning to relax . 13 Chapter 8 Scheduling a new sleep pattern . 13 Associating bed and sleep . ...