Sleep Soundly Every Night, Feel Fantastic Every Day

 

 

 

 

A DOCTOR'S GUIDE TO SOLVING YOUR SLEEP PROBLEMS

Robert S. Rosenberg, DO, FCCP

 

 

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 978-1-936303-72-4—ISBN 978-1-61705-215-6 (e-book)

1.
  
Sleep—Popular works. 2. Sleep disorders—Popular works. I. Title.

RA786.R67 2013

616.8'498—dc23

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.

 

 

The names and identifying characteristics of all patients have been changed to protect their privacy.

 

 

          
Introduction: Moving into Health Together

          
How to Use This Book

          
Share Sleep Soundly Every Night, Feel Fantastic Every Day

   
1
    
Identifying Your Sleep Problem

          
Sleep Disorder Checklist

Part One: Sleep Foundations for Your Best Life

   
2
    
The Cornerstone of Health

          
Sleep Stages and Cycles

          
The Effect of Too Little Sleep on Your Health

          
Fatigue and Brain Fog

          
Take the First Step and the Rest Falls into Place

   
3
    
How to Get a Good Night's Sleep

          
Identify Your Motivation

          
Create an Ideal Bedroom Environment

          
No Blue Lights at Night

          
Break Habits That Hinder Sleep

          
Habits to Aid Sleep

          
Dismiss a Worry or Dump an Attitude

          
Superb Sleep through Progressive Muscle Relaxation

          
What's Next?

          
Sleep Diary

Part Two: Impaired Sleep or Dyssomnias

   
4
    
Restless Legs Syndrome

          
What Is Restless Legs Syndrome (RLS)?

          
Symptoms

          
Treatment Options

          
The Difference between RLS and Periodic Limb Movements

          
Answers to Your Questions

                
Foot Pain at Night

                
RLS and Antidepressants

                
Why Do I Rub My Feet Together?

                
Are Gambling and RLS Related?

                
Relationship between RLS and Obsession

                
A New Medication and Leg Tingling

                
RLS Pain after New Medication

                
RLS Correlation to Attention Deficit Hyperactivity Disorder (ADHD)

                
RLS and Sleep Attacks

                
RLS and Exercise

                
RLS and Nonpharmacological Treatments

                
RLS or Fibromyalgia?

                
RLS and Varicose Veins

          
Self-Check: Restless Legs Syndrome Checklist: URGE

   
5
    
Insomnia

          
Primary Insomnia

                
Sleep Hygiene

                
Stimulus Control

                
Cognitive Restructuring

                
Symptoms

          
Transient Insomnia

          
Insomnia with Multiple Causal Factors

          
Chronic Insomnia

                
Indications

          
Why You Suffer from Insomnia

          
Do You Have a Vulnerability to Insomnia?

          
Insomnia and Women

          
Treatment Options

                
Good Sleep Hygiene

                
Stimulus Control

                
Sleep Restriction

                
Cognitive Behavioral Therapy (CBT)

                
Cognitive Restructuring

                
Online Cognitive Behavioral Therapy

                
Release Tension and Relax Before Going to Bed

                
Medications