Read Sleep Soundly Every Night, Feel Fantastic Every Day Online
Authors: Robert S. Rosenberg
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A DOCTOR'S GUIDE TO SOLVING YOUR SLEEP PROBLEMS
Robert S. Rosenberg, DO, FCCP
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Visit our website at
www.demoshealth.com
ISBN:
978-1-936303-72-4
e-book ISBN:
978-1-617052-15-6
Acquisitions Editor:
Julia Pastore
Compositor:
diacriTech
© 2014 by Robert S. Rosenberg. All rights reserved. This book is protected by copyright. No part of it may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of the publisher.
Medical information provided by Demos Health, in the absence of a visit with a health care professional, must be considered as an educational service only. This book is not designed to replace a physician's independent judgment about the appropriateness or risks of a procedure or therapy for a given patient. Our purpose is to provide you with information that will help you make your own health care decisions.
The information and opinions provided here are believed to be accurate and sound, based on the best judgment available to the authors, editors, and publisher, but readers who fail to consult appropriate health authorities assume the risk of injuries. The publisher is not responsible for errors or omissions. The editors and publisher welcome any reader to report to the publisher any discrepancies or inaccuracies noticed.
Library of Congress Cataloging-in-Publication Data
Rosenberg, Robert S. (Robert Steven), 1948- author.
Sleep soundly every night, feel fantastic every day : a doctor's guide to solving your sleep problems / Robert S. Rosenberg, DO, FCCP.
pages cm
Includes bibliographical references and index.
ISBN 978-1-936303-72-4âISBN 978-1-61705-215-6 (e-book)
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SleepâPopular works. 2. Sleep disordersâPopular works. I. Title.
RA786.R67 2013
616.8'498âdc23
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Printed in the United States of America by McNaughton & Gunn.
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To Christine Feltman Rosenberg, my wife of thirty years, mother of my wonderful children, my executive producer, accomplished businesswoman, and occupational therapist. She inspired me to write this book and has been by my side every step of the way supporting my medical career, dreams, and now my mission to educate the world about sleep medicine.
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The names and identifying characteristics of all patients have been changed to protect their privacy.
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Introduction: Moving into Health Together
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How to Use This Book
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Share Sleep Soundly Every Night, Feel Fantastic Every Day
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1
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Identifying Your Sleep Problem
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Sleep Disorder Checklist
Part One: Sleep Foundations for Your Best Life
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2
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The Cornerstone of Health
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Sleep Stages and Cycles
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The Effect of Too Little Sleep on Your Health
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Fatigue and Brain Fog
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Take the First Step and the Rest Falls into Place
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3
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How to Get a Good Night's Sleep
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Identify Your Motivation
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Create an Ideal Bedroom Environment
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No Blue Lights at Night
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Break Habits That Hinder Sleep
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Habits to Aid Sleep
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Dismiss a Worry or Dump an Attitude
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Superb Sleep through Progressive Muscle Relaxation
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What's Next?
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Sleep Diary
Part Two: Impaired Sleep or Dyssomnias
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Restless Legs Syndrome
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What Is Restless Legs Syndrome (RLS)?
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Symptoms
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Treatment Options
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The Difference between RLS and Periodic Limb Movements
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Answers to Your Questions
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Foot Pain at Night
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RLS and Antidepressants
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Why Do I Rub My Feet Together?
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Are Gambling and RLS Related?
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Relationship between RLS and Obsession
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A New Medication and Leg Tingling
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RLS Pain after New Medication
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RLS Correlation to Attention Deficit Hyperactivity Disorder (ADHD)
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RLS and Sleep Attacks
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RLS and Exercise
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RLS and Nonpharmacological Treatments
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RLS or Fibromyalgia?
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RLS and Varicose Veins
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Self-Check: Restless Legs Syndrome Checklist: URGE
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5
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Insomnia
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Primary Insomnia
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Sleep Hygiene
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Stimulus Control
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Cognitive Restructuring
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Symptoms
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Transient Insomnia
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Insomnia with Multiple Causal Factors
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Chronic Insomnia
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Indications
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Why You Suffer from Insomnia
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Do You Have a Vulnerability to Insomnia?
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Insomnia and Women
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Treatment Options
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Good Sleep Hygiene
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Stimulus Control
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Sleep Restriction
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Cognitive Behavioral Therapy (CBT)
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Cognitive Restructuring
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Online Cognitive Behavioral Therapy
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Release Tension and Relax Before Going to Bed
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Medications