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Sink Into Sleep


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Table of Contents

HOPE: 1. Will This Book Help You?; 2. What is Insomnia?; 3. Some Reassuring 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 (And Maybe Even Improving More!); SLEEP IN SPECIAL CIRCUMSTANCES - MORE HOPE: 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

About the Author

Judith R. Davidson, Ph.D., C. Psych, Psychologist Dr. Judith Davidson, is a scientist-clinician in the field of insomnia treatment. She is an assistant professor of Psychology and Oncology at Queen's University, Kingston, Canada. She practices health psychology with a primary health team where she runs insomnia treatment programs. She has worked in the sleep field since 1981. Currently she is committed to making effective treatments accessible to people with insomnia, by writing, teaching and presenting workshops on the topic


"I am excited about Judith Davidsons new self-help book, "Sink Into Sleep". Dr. Davidson has done an excellent job presenting cutting edge treatment methods in a down-to-earth, straightforward manner. I am certain this book will help many insomnia sufferers regain control of their sleep and overcome their nightly struggles." --Jack D. Edinger, PhD, CBSM, Professor, Section of Sleep Medicine, Division of Pulmonary Medicine, National Jewish Health, Denver, CO; Adjunct Professor, Department of Psychiatry and Behavioral Sciences, Duke University Medical Center, Durham, NC

"Based on scientifically-proven psychological and behavioral principles, Dr. Davidson eloquently describes an effective self-help program for overcoming insomnia. This step-by-step guide will be of tremendous help to those millions of people who suffer from insomnia and provides a concise, clear, and highly effective self-help program for insomnia. "Sink Into Sleep" is an invaluable resource for anyone with sleep difficulties...and for therapists treating them." --Charles M. Morin, PhD, Professor of Psychology, Canada Research Chair on Sleep Disorders Director, Sleep Research Center, Universite Laval, Quebec

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