TABLE OF CONTENTS
Introduction
Chapter One: The Need for Sleep: Why Do We Sleep?
- How Much Sleep Do We Really Need?
- The Sleep Study
- Sleep Stages and Cycles
- Sleep and Brainwaves
- Sleep Neurotransmitters and Hormones
- Light and Sleep
- Dreaming
- What is Sleep Debt?
- Calculating Our Sleep Needs
Chapter Two: Sleep Disorders
- What is Insomnia?
- Obstructive Sleep Apnea
- Narcolepsy and Cataplexy
- Shift Work Sleep Disorder
- Circadian Rhythm Disorder
- Delayed Sleep Phase Syndrome
- REM Sleep Behavior Disorder
- Irregular Sleep-Wake Pattern
- Non-24-hour Sleep-Wake Syndrome
- Sleep Hygiene Disorder
- Environmental Sleep Disorder
- Adjustment Sleep Disorder
- Nocturnal Eating Syndrome
- Nightmares
- Parasomnias
- Restless Leg Syndrome
- Sleepwalking
Chapter Three: Sleep and Body Cycles
- The Melatonin and Cortisol Cycles
- Cycling with the Sun
- The Human Solar Clock
- The SCN Cell
- Circadian Rhythms
- Ultradian Rhythms
- Infradian Rhythms
- By the Light of the Moon
- Chapter Four: Medicated Sleep
- The Real Costs of Pharmaceuticals
- Conflicts of Interest
- Pharmaceuticals versus Nature
- Sleep Pharmaceuticals and their Side-Effects
- Synthetic Melatonin?
- 5-Hydroxytryptophan Issues
Chapter Five: Causes of Insomnia
- Underlying Conditions
- Rhythmic Problems
- Anxiety and Stress
- Poor Sleep Hygiene
- Poor Nutrition
- Stimulants and Depressants
- Environmental Conditions
Chapter Six: Natural Sleep Remedies
- Light Therapy
- Fixed Light Therapy
- Rotational Light Therapy
- Nutrients and Foods
- Minerals
- Western Herbs
- Chinese Herbs
- Ayurveda
- Aromatherapy
- Homeopathy
- Tissue Salts
- Flower Essences
- Massage Techniques
- Acupuncture
- Acupressure
- Vigorous Exercise
- White Noise
- Natural Noise
- Music
- Guided Imagery
- Breathing
- Color
- Meditation and Prayer
- Progressive Relaxation
- Hydrotherapy
Chapter Seven: Sleep Hygiene Solutions
- Alarm Clocks
- Temperature Regulation
- Bedding and Pajamas
- Fresh Air
- Humidity
- Our Bedroom Habitat
- Managing Sleep Debt
- Naps
- Anti-Snoring Strategies
- How to Avoid Jet Lag Naturally
- Pattern Scheduling
- The Strategic Sleep Plan
Chapter Eight: The Need to Dream
- The Importance of REM Dreaming
- Drugs and Dreamland
- Dreaming and Resolution
- Nightmares
- Remembering Dreams
- Dream Architecture
- Future Dreaming
- Lucid Dreaming
- Steering our Dreams
- The Dreamer
References and Bibliography
Index