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Prof. Idzikowski Chris. Sleep: The secret to sleeping well and waking refreshed
Collins need to know? Sleep. The secret to sleeping well and waking refreshed. Doctor Chris Idzikowski
Table of Contents
Introduction
1 Knowing the basics
Understanding sleep
must know
Why sleep?
must know
Effects of sleep deprivation
must know
Key turning points in sleep research
must know
How sleep works
must know
Clocks, cycles and rhythms
Sleep and wakefulness
must know
must know
The brain’s metronome
The role of melatonin
Seasonal Affective Disorder (SAD)
The role of serotonin
did you know?
What happens when we sleep
must know
The stages of sleep
Stage 1: drowsiness
Stage 2: light sleep
Stages 3 and 4: deep sleep, delta or slow-wave sleep
must know
Stage 5: Rapid Eye Movement (REM) sleep
must know
REM sleep and dreaming
Sigmund Freud and dreams
did you know?
Dreaming through the ages
did you know?
The ancient Egyptians
The ancient Greeks
The early Christians
want to know more?
The early philosophers
2 Why can’t we sleep?
All about insomnia
What is insomnia?
did you know?
Sleeplessness and insomnia
must know
Diagnosing insomnia
The role of Nature
must know
Gender
Age
General constitution
must know
The role of diet
must know
Alcohol
Caffeine
How much alcohol is in your drink?
watch out!
must know
The absorption and metabolism of caffeine
The main caffeine offenders
did you know?
must know
Sugar
‘Good sleep’ foods
Low glycaemic index foods
What to eat when
must know
Lifestyle
must know
Stress
Smoking
must know
Environment
must know
Light
did you know?
The relative intensity of different forms of light
must know
Humidity
Noise
Noise table
must know
Snoring partners
watch out!
want to know more?
Temperature
3 Life’s journey
Pregnancy, birth and childhood
must know
The three trimesters
First trimester
must know
Second trimester
Third trimester
must know
Sleep disturbances and labour
The baby in the womb
Babies
must know
Sudden Infant Death Syndrome (SIDS)
The benefits of bed sharing
must know
must know
Children
The importance of routines
watch out!
Tips for putting children to bed
Children’s sleep disorders
Obstructive Sleep Apnoea (OSA)
Nightmares and night terrors
must know
Distinguishing between nightmares and night terrors
From adolescence to menopause
did you know?
Adolescence and young adulthood
Middle age
must know
Old age
must know
Some age-related sleeping problems
Sleeptime strategies for the elderly
must know
Hormonally related sleep-disordered breathing
Visual impairment
must know
Headaches
Nocturia
want to know more?
Death and his brother sleep
4 How to sleep better
Sleep hygiene
Top tips for good sleep hygiene
Is your bedroom conducive to a good night’s sleep?
must know
A comfortable sleeping environment
watch out!
Beds
Beds – a historical perspective
did you know?
must know
Pillows
must know
Breathing and relaxation techniques
must know
The art of relaxing
The art of breathing
must know
Deep breathing
How to do deep breathing
must know
Breathing variations
Meditation
So what is meditation?
How to meditate
must know
Preparation
did you know?
Yoga
must know
Progressive muscle relaxation and autogenics
Progressive muscle relaxation
Diet and nutrition
Nutrients for healthy sleep
watch out!
must know
Good sleep suppers and bedtime snacks
Alternative therapies
must know
Acupuncture
Alexander technique
Aromatherapy
Good aromatherapy sleep oils
Bach flower remedies
Baths
Biofeedback
Biorhythm calculations
Chinese medicine
must know
Electrosleep therapy
Feng shui
must know
Hands-on healing
Herbs
Top feng shui tips
must know
watch out!
Homeopathy
Must Know
Hydrotherapy
Hypnotherapy
Isocones
Massage
must know
Naturopathy
Polarity therapy
Reflexology (also known as zone therapy)
must know
Reiki
Shiatsu
Tibetan medicine
want to know more?
5 Taking control
Understanding your needs
did you know?
How much is enough?
So how can you tell if you are getting enough?
Work it out for yourself
Sleep debt
Epworth Sleepiness Scale
Excessive daytime sleepiness
Keeping a sleep diary
SLEEP DIARY: MORNING
SLEEP DIARY: EVENING
watch out!
More ways to use your diary
must know
Average sleep duration
How long to stay in bed?
Average sleep onset and awakening times
did you know?
Getting up
What time to go to bed?
Stimulus control
Lifestyle
must know
Driving
Exercise and sports
Top tips before embarking on a long drive
Long-distance air travel and jet lag
did you know?
Travelling across time zones
Travelling long distances
Top tips for travelling long distances
Fatigue
Top tips for travelling long distances
Shift work
Napping and ‘anchor sleeps’
did you know?
Knowing yourself
must know
Using the self-help tables
1 Lifestyle
2 Eating
3 Sleep worries
4 Difficulty getting to sleep
5 Learned sleeplessness
6 Larks and owls
7 Restless legs
8 Sleeping pills
9 Medicines and recreational drugs
10 Anxiety and depression
11 Heavy drinking
12 Enough sleep
Conclusions
1. Lifestyle
2. Eating
3. Sleep worries
4. Difficulty getting to sleep
5. Learned sleeplessness
6. Larks and owls
watch out!
7. Restless legs
8. Sleeping pills
9. Medicines and recreational drugs
10. Anxiety and depression
11. Heavy drinking
12. Enough sleep
want to know more?
6 Sleep disorders
Sleep disorders
INSOMNIA
SLEEP-RELATED BREATHING DISORDERS
HYPERSOMNIAS OF CENTRAL ORIGIN NOT DUE TO CIRCADIAN RHYTHM SLEEP DISORDER, SLEEP-RELATED BREATHING DISORDER, OR OTHER CAUSES OF DISTURBED NOCTURNAL SLEEP
CIRCADIAN RHYTHM SLEEP DISORDER
PARASOMNIA
SLEEP-RELATED MOVEMENT DISORDERS
ISOLATED SYMPTOMS, APPARENTLY NORMAL VARIANTS AND UNRESOLVED ISSUES
OTHER SLEEP DISORDERS
COMMON CAUSES OF DAYTIME SLEEPINESS IN CHILDREN
Insomnia
must know
must know
Idiopathic insomnia
Paradoxical insomnia
must know
Psychophysiological insomnia
must know
Hyperarousal in psychophysiological insomnia
Sleep-related breathing disorders
must know
Central sleep apnoea
Obstructive Sleep Apnoea (OSA)
watch out!
must know
Sleep apnoea
Snoring
did you know?
must know
How to stop
Non-surgical and surgical solutions
Mouth inserts
Hypersomnia
must know
Narcolepsy
must know
Circadian rhythm sleep disorders
must know
Advanced Sleep Phase Syndrome (ASPS)
Delayed Sleep Phase Syndrome (DSPS)
must know
DSPS characteristics
Circadian rhythm sleep disorders
Parasomnia
Sleepwalking
did you know?
did you know?
Sleepwalking facilitators
Sleepwalking triggers
REM Behaviour Disorder (RBD)
Nightmares
must know
Sleep enuresis (bedwetting)
Sleep hallucinations and sleep paralysis
must know
Sleep-Related Eating Disorder (SRED)
Below are some of the more common visual and auditory hallucinations that have been described:
Sleep-related movement disorders
must know
Periodic Limb Movement Disorder (PLMD)
must know
Restless Leg Syndrome (RLS)
must know
Sleep Bruxism (tooth grinding)
must know
Sleep-Related Rhythmic Movement Disorder
Other conditions that affect sleep
must know
Alcoholism
Anxiety disorders
must know
Chronic Fatigue Syndrome
Dementia
must know
Depression
Fibromyalgia Syndrome
must know
Epilepsy
Headaches
must know
Migraine
Heart conditions
did you know?
Tension-type headache
Cluster headache
Hypnic headache
Snoring, insomnia and headache
Myotonic dystrophy
Nocturia
Parkinson’s Disease
must know
Post-Traumatic Stress Disorder (PTSD)
Psychoses
must know
Sleep-Related Gastro-Oesophageal Reflux
Somatoform disorders
want to know more?
Stroke
7 Sleep medicine
The work of sleep clinics
must know
Types of sleep clinic
must know
Overnight monitoring
must know
What happens next
Sleep medicine accreditation
Other tests
Treatments for sleep disorders
Cognitive Behavioural Therapy (CBT)
Sleep information
Sleep behaviour
General cognitive therapy
Common behavioural techniques
must know
Stimulants in the treatment of narcolepsy and other hypersomnia conditions
Medical treatments for RLS
Sleeping pills
must know
Commonly used sleeping pills
Light therapy
must know
Melatonin supplements
must know
Melatonin legislation
Chronotherapy
Typical chronotherapy programme
Common CPAP problems and solutions
Continuous Positive Airway Pressure (CPAP)
want to know more?
Glossary
Useful addresses
Index
Copyright
About the Publisher
