Chapter 1 You are Trying Too Hard to Sleep: Aiming for Sleepiness Instead 1 --
Sleep Hygiene Recommendations 5 --
Stimulus Control Instructions 8 --
Sleep Restriction Therapy 15 --
Cognitive Therapy for Insomnia 21 --
While You Are Awake 28 --
Chapter 2 Are You Too Hyper to Sleep? 37 --
Arousal vs. Hyperarousal 38 --
Hyperarousal Triggers 39 --
Posttraumatic Hyperarousal 42 --
Getting Sleepy after the Evening Shift 43 --
Staying Sleepy is the Problem after a Night Shift 44 --
Hyperaroused by Choice 46 --
Riding the Wave of Alertness 48 --
Some Relaxation is Better than None 51 --
Exercise and Hyperarousal 53 --
Hyperarousal and PTSD 54 --
Chapter 3 Are You Fatigued Instead of Sleepy? 60 --
Fatigue and Sleepiness are Not the Same Thing 60 --
Sleepiness at Night Reflects Your Waking Hours 62 --
Daytime Fatigue May Reflect How Well You Slept 64 --
Fatigue Will Not Get You to Sleep 67 --
Learning How to Rest 69 --
Chapter 4 Are You Too Depressed to Sleep? 80 --
Depression and Sleep are Interdependent 81 --
Drugs Can Help, but So Can You 84 --
What Has Depression Changed about You? 86 --
Guarding against Failure 96 --
Guarding against Success 97 --
What's the Point of Getting Out of Bed? 99 --
Keep Track of Your Progress 101 --
Self-Medication in Insomnia and Depression 107 --
Rethink Your Way to Sleep 109 --
Chapter 5 Are You Too Anxious to Sleep? 116 --
State vs. Trait Anxiety 117 --
Is It Okay to Sleep? 118 --
From Vigilance to Hypervigilance 119 --
Threatening Things, Threatening Thoughts 120 --
Threat of Sleeplessness 122 --
Erring on the Side of Safety 123 --
Three Ways to Sleep When Anxious 126 --
Don't Take Your Anxiety to Bed 131 --
Sleep Restriction Therapy 134 --
Can't Read, Can't Sleep 135 --
When Lullabies Fail, Learn a New Song 137 --
Chapter 6 Are You Too Out of Sync to Sleep? 142 --
Living with Wayward Clocks 149 --
Is it You, or Your Clock? 152 --
What Does the Clock Really Time? 154 --
Social Rhythms are Shifted, Too 159 --
Chronotherapy: The First Treatment for Delayed Sleep/Wake Phase Disorder 160 --
What about Jet Therapy? 162 --
What Else Changes When We Change Places? 164 --
Start Where You Are, and Shift Slowly 166 --
Use Bright Light to Push Sleep Away 168 --
Remove Bright Light (or at least Blue Light) When It's Working against You 171 --
Use Melatonin to Pull Sleep Closer 172 --
Waking Life Pushes and Pulls at Sleep Too 175 --
Chapter 7 Are You Too Dependent on Medication for Sleep? 179 --
Does Sleep Come from You or the Pill? 181 --
Pharmacological Activity of Sleeping Pills 184 --
Psychological Activity of Sleeping Pills 185 --
Give Yourself Some Credit 187 --
When Sleeping Pills Let You Down 189 --
When Do Sleep Aids Make Sense? 192 --
What Kind of Sleep Aid Should You Use? 195 --
What's Your Exit Strategy? 195 --
Taking the Pill: Timing is Key 196 --
Sleeping Pills: Other Timing Considerations 198 --
How Do You Use Sleeping Pills? 200 --
Two New Ways to Get Off Sleeping Pills 203.