Sleep Soundly Every Night, Feel Fantastic Every Day: A Doctor's Guide to Solving Your Sleep

227 Pages·2014·1.71 MB·English

SLEEP SOUNDLY EVERY NIGHT, FEEL
FANTASTIC EVERY DAY
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: 978-1-61705215-6
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 978-1-61705215-6 (e-book) 1. Sleep—Popular works. 2. Sleep
disorders—Popular works. I. Title.
RA786.R67 2013
616.8’498—dc23
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14 15 16 17 18 / 5 4 3 2 1
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.
Author’s Note
The names and identifying characteristics of all patients have been changed to
protect their privacy.
Contents
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
Preparing for an Appointment with a Sleep Specialist
Answers to Your Questions
Sleep Maintenance
Chronic Insomnia
Paradoxical Sleep
Drinking Coffee
Sleep Deprivation
Stress and Sleeping
Smoking
Husband Denying Insomnia
I’ve Tried Everything!
No Luck with Sleep Aids
Stop the Caffeine
Valium
Singulair
Self-Check: Insomnia Severity Index
Scoring and Interpretation
6 Circadian Rhythm Disorders
Circadian Biology and a Normal Circadian Clock
Blue Light Pollution
Circadian Rhythm Disorders
Jet Lag Disorder
Symptoms Checklist
Getting Help
Delayed Sleep Phase Syndrome
Symptoms
Getting Help
Advanced Sleep Phase Syndrome
Free-Running Disorder