02830cam a2200289 i 45000010011000000030006000110050017000170080041000340100015000750200018000900400008001080500020001161000045001362450100001812500019002812640048003003000046003483360026003943370028004203380027004485040067004755051352005425200549018946500026024436500036024696550035025051310768890OCoLC20250617124724.0220804s2023    nyua   e b    001 0 eng    a2022045387  a9781250828408  cAJM00aRA786b.W8 20231 aWu, Jadec(Sleep psychologist),eauthor.10aHello Sleep :bthe Science and Art of Overcoming Insomnia Without Medications /cJade Wu, Ph.D.  aFirst edition. 1aNew York :bSt. Martin's Essentials,c2023.  aviii, 374 pages :billustrations ;c25 cm  atextbtxt2rdacontent  aunmediatedbn2rdamedia  avolumebnc2rdacarrier  aIncludes bibliographical references (pages 351-366) and index.0 aPrologue: Sleep is a friend, not an engineering problem -- Part I. Get to know your sleep -- What does healthy sleep look like? -- What is insomnia and how did I get it? -- Getting ready for your Hello Sleep journey -- Part II. The big reset -- The empty piggy bank: why you can't fall (or stay) asleep -- The drooling dog: why your brain turns "on" at night -- Let there be light: the real answers to fatigue (Hint: it's not more sleep) -- The mental litter box and other daytime skills for quieting a racing mind at night -- Part III. Going deeper into the relationship -- The self-fulfilling prophecy: how your thoughts about insomnia feed insomnia -- Just sleep, dammit! Why insomnia thrives on sleep effort and how to let it go -- Trusting sleep: how to get off sleep medications -- Tying up loose ends: the facts on screens, coffee, and other sleep hygiene topics -- Looking back, planning ahead: how to maintain your gains, get through rough patches, and keep a lifelong healthy relationship with sleep -- Part IV. Changes and challenges in your relationship with sleep -- Hello hormones! Sleep during pregnancy, postpartum, and menopause -- The golden years: how will sleep change as you get older? -- Other medical and psychiatric conditions that affect sleep -- Other sleep hurdles: when insomnia is not the only sleep disorder you have.  aHello Sleep is a guide for people with insomnia to help them shift their relationship with sleep, so that it stops being a battle and starts being enjoyable and natural again. It is a practical, self-guided tour through evidence-based interventions for chronic insomnia, including cognitive behavioral therapy for insomnia (CBT-I), phototherapy, chronotherapy, mindfulness-based approaches, and medication tapering. Jade Wu is a behavioral sleep medicine specialist and researcher who has helped hundreds of patients over a period of ten years. 0aSleepvPopular works. 0aSleep disordersvPopular works. 7aSelf-help publications.2lcgft