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184 pages

English

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Sound Sleep, Sound Mind is the first book of its kind to focus on all the causes--mental, emotional, and physical--that contribute to insomnia and poor sleep. Based on cutting-edge knowledge and research, this book explains why sleep problems are almost always a mind and body issue. It then guides you through the seven steps of Sleep Dynamic Therapy to identify and treat the specific problems that are at the root of your sleeplessness. You'll discover that the Sleep Dynamic Therapy program not only improves your sleep quality, but also enhances many other aspects of your mental and physical well-being.
Whether you currently take over-the-counter or prescription sleeping pills, suffer from chronic or occasional insomnia, or awaken without feeling refreshed and energized, Sound Sleep, Sound Mind will help you get the sleep you deserve.

Sujets

Santé et bien-être

Bien-être émotionnel

Health

Sleep

Fitness

Informations

Publié par	Turner Publishing Company
Date de parution	27 juillet 2012
Nombre de lectures	1
EAN13	9781620459867
Langue	English

Informations légales : prix de location à la page 0,0850€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Extrait

SOUND SLEEP, SOUND MIND
7 KEYS TO SLEEPING THROUGH THE NIGHT
Barry Krakow, M.D.

John Wiley Sons, Inc.
Copyright 2007 by Barry Krakow. All rights reserved
Published by John Wiley Sons, Inc., Hoboken, New Jersey
Published simultaneously in Canada
Charts on pages 18, 21, 25, 227, 240, 262, 271 by Maimonides Sleep Arts Sciences, Ltd;
chart on pages 220-221 by A.D.A.M.
Design and composition by Navta Associates, Inc.
No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, (978) 750-8400, fax (978) 646-8600, or on the web at www.copyright.com . Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or online at http://www.wiley.com/go/permissions .
The information contained in this book is not intended to serve as a replacement for professional medical advice. Any use of the information in this book is at the reader s discretion. The author and the publisher specifically disclaim any and all liability arising directly or indirectly from the use or application of any information contained in this book. A health care professional should be consulted regarding your specific situation.
For general information about our other products and services, please contact our Customer Care Department within the United States at (800) 762-2974, outside the United States at (317) 572-3993 or fax (317) 572-4002.
Library of Congress Cataloging-in-Publication Data:
Krakow, Barry.
Sound sleep, sound mind : 7 keys to sleeping through the night / Barry Krakow.
p. cm.
Includes index.
ISBN 978-1-118-51601-0 (paper)
1. Sleep. 2. Insomnia. I. Title.
RA786.K73 2007
616.8 498-dc22
2007029060
10 9 8 7 6 5 4 3 2 1
To Marion Frankel Krakow, my loving mother
and a Woman of Valor
and
To my sleep patients, past, present, and future
About the Book
Do you lie awake each night tossing and turning, trying to fall asleep or stay asleep? Are you tired of the quick-fix, over-the-counter, or prescription-drug remedies that promise more than they deliver? If you re one of the millions who struggle with sleepless nights, you need to know that most people with insomnia or other sleep difficulties never receive the treatment that could finally put their problems to rest.
Now, one of the nation s pioneering sleep specialists, Dr. Barry Krakow, shares his unique seven-step program that targets the mental, emotional, and physical causes of your sleep problems. Using the combined natural and high-tech mind-body approach designed, personally tested, and used by Dr. Krakow himself, you will learn how to get the quality sleep you need and the rest you deserve. Based on scientific research and clinical expertise, Dr. Krakow s Sleep Dynamic Therapy program will forever transform the way you think and feel about insomnia or poor sleep.
At its core, Sleep Dynamic Therapy explains how the mind and body conspire to wreak havoc on the quality of your sleep. Contrary to conventional theories about stress and light sleep, most people who suffer from insomnia or poor sleep must address both psychological and physical factors to solve their sleep problems. These revolutionary ideas set Sound Sleep, Sound Mind apart from all other books.
Some of the immediate and long-term benefits you will gain include an ability to fall asleep more quickly, fewer awakenings at night, greater ease returning to sleep if awakened, more solid hours of sleep each night, and less daytime sleepiness and fatigue. You will also reap additional rewards, including enhanced mental and physical health, greater powers of concentration, and a more stable mood, all of which arise from increasing the quality of your sleep. No other book provides you with as much insight and instruction on how to take control of your sleep problems, conquer your insomnia, and gain the quality sleep you might have once thought unimaginable.
About the Author
BARRY KRAKOW, M.D., is a board-certified internist and sleep-medicine specialist, the medical director of Maimonides Sleep Arts Sciences, Ltd., and the principal investigator of the Sleep Human Health Institute. Since 1988, Dr. Krakow s research teams have developed many innovative approaches for treating sleep patients with nightmares, insomnia, and sleep-disordered breathing. His works are published in numerous medical, psychiatric, and sleep journals. For more information about Dr. Krakow s work, visit his websites at:
www.sleeptreatment.com
www.nightmaretreatment.com
www.sleepdynamictherapy.com
www.nocturiacures.com
www.shhi.org
www.ptsdsleepclinic.com
www.sleepingresearch.org
www.soundsleepsoundmind.com
Contents
Acknowledgments
Keys to Assessment and Monitoring Tools
Introduction
PART ONE
ALL SLEEP IS NOT THE SAME
The Sleep Quality Cure
1 Discovering the New Sleep Medicine
2 Building a Sleep Quality Brain Trust
3 The Anti-Sandman
4 Sleep in a Bottle
5 Solving Your Sleep Quality Puzzle
6 Countdown to Sound Sleep
PART TWO
LAY YOUR MIND TO REST
Sleep Thoughts to Let You Sleep through the Night
7 Day Is Done
8 Are You in the Wrong Time Zone?
9 Breaking the Time Barrier
10 The Sands of Time
PART THREE
PICTURE PERFECT SLEEP
Mind s-Eye Imagery Conquers Insomnia
11 Finding Comfort in the Eye of the Storm
12 Puzzling through It All
13 Imaginary Sleep Friends
PART FOUR
SLEEP SECRETS OF EMOTIONAL INTEL
Feel Your Way to Better Sleep
14 Only You Can Prevent Sleepiness
15 Emotional Bedbugs That Bite
16 Emotional Layer Cakes
17 Feel the Feeling, Then See It Clearly
18 Clear Sailing through Cloudy Skies
PART FIVE
BIG TRANSITIONS TO SOUND SLEEP
Good-bye, Sleeping Pills; Hello, Missing Links
19 Emotional Freedom to Sleep without Drugs
20 Counting Blessings instead of Sheep
PART SIX
AWAKEN THE SLUMBERING GIANT
Breathe Your Way to Perfect Sleep Quality
21 To Breathe, Perchance to Sleep
22 The Anti-Sandman: The Sequel
23 Waking Up to Better Breathing
24 The Nose Knows
25 Another Balloon to Blow Up
PART SEVEN
HIGH-TECH SLEEP SOLUTIONS
Custom-Tailored Sleep Treatment
26 Acing Your Sleep Test
27 A Return to the Lab
28 Welcome to Your Home Health Company
29 Moving On Up
30 The Long and Winding Road
Epilogue: Words of Wisdom
Index
Acknowledgments
How this book ends may rest in my hands, but where it began surely came from so many sources and resources it would take another book to recount the story. The greatest resources for me prior to and during the actual writing of this book have been the works of Idries Shah. Many of my stories, images, pictures, analogies, and metaphors were derived directly from Shah s works or were inspired from regularly reading his works on Sufism. In the same vein, several works by or about Milton Erickson also inspired my approach.
I am also indebted to five psychiatrists. When they finally peeled off the shrink-wrapping, they found an internist-cum-emergency medicine physician-cum-sleep specialist. Arthur Deikman taught me that the emotional side of life is more about peeling an artichoke than an onion. Robert Kellner gave me a big helping hand into the research world of psychiatry. Joseph Neidhardt taught me about the richness of our dream worlds. Michael Hollifield and Roger Smith demonstrated for me time and again how psychodynamic therapy and cognitive-behavioral therapy fit together like a hand in a glove.
The number of scientists, researchers, physicians, psychologists, and other therapists to whom I am indebted for their pioneering work in the new field of sleep medicine rises into the hundreds. I want to thank Wolfgang Schmidt-Nowara, Christian Guilleminault, and Kingman Strohl for their special mentoring and support of my work.
I am also appreciative of the work of many in the field of mental health, most of whom I have not had the pleasure of meeting, but whose research greatly influenced my understanding of the connections between sleep and anxiety, depression, and posttraumatic stress.
I am also deeply indebted to many colleagues whose diligent work in and support of our clinical and research programs at the University of New Mexico School of Medicine and now at the Sleep Human Health Institute enabled me to enhance my skills as a sleep medicine physician and researcher. Special thanks to Sharon and Teddy D. Warner, and to Dominic Melendrez, the former associate clinical and research director of our sleep programs. Much of the material in this book, including many of the questionnaires, are a direct outgrowth of my discussions about and my work in sleep medicine with Dominic, who now is advancing our field through his own company, Quality Sleep Solutions, Inc.
I also wish to thank many individuals who read various parts of the manuscript, with special gratitude to Fritz Eberle, Bruce Mann, and Chuck Paine.
I am grateful for the enduring support I received from my agents Kim Witherspoon and Alexis Hurley at InkWell Management and appreciate the patience of John Wiley Sons. Special thanks go to my editor, Christel Winkler.
I am beholden to the CEO of our new sleep center, Maimonides Sleep Arts Sciences, for her efforts and dedication. Although it turned into a forty-five-year global search to find and propose the job to her, the inspiration, sacrifices, and commitment provided to me by my wife, Jessica Kohr Krakow, have made all things possible.
And for Jacoby and Sable, thanks for engaging in and putting up with Daddy s incessant questio