What you will learn

  • 1

    How Do You Distinguish With Insomnia Disorder From a Light Sleeper?

    • Introduction

    • The key features of insomnia

    • What clinicians see in the office

    • Who is more likely to have insomnia?

    • Measuring your symptoms

    • The Epworth Sleepiness Scale (downloadable pdf)

    • The Pittsburgh Sleep Quality Index (PSQI) (pdf version)

    • Insomnia Severity Rating Scale (pdf version)

  • 2

    Why Can't I Sleep?

    • Introduction

    • Rate causes of insomnia (psychological)

    • Psychological factors: Perfectionism

    • Sensitivity, worry, and anxious rumination

    • Nocturnal mentation

    • The role of sleep hygiene

    • It's often more than "just insomnia"

    • Rate causes of insomnia (physical)

    • Physical causes: Body Temperature

    • Stimulant use and sleeplessness

    • The chemistry of sleep

    • Genetic factors

    • Connectivity and sleep

    • Neural networks and insomnia

    • The role of other medical conditions

  • 3

    Methods for Improving Your Sleep

    • Introduction

    • Rate treatments for Insomnia (psychological)

    • Psychological treatments: Cognitive Behavioural Therapy for insomnia (CBTi)

    • Stimulus Control

    • Relaxation training

    • Sleep restriction

    • Biofeedback

    • Paradoxical intention

    • Lifestyle Change: Increasing your physical activity and eliminating substances that interfere with sleep

    • Medications for sleep

    • Rate treatments for insomnia (biological)

    • Botanicals: A quick review of the six most popular natural remedies for insomnia

    • Over-the-counter remedies

    • Prescription Medications I: Benzodiazepines and sedative hypnotics

    • Prescription Medications II: Antidepressants, anti-epilepsy & antipsychotic medication, and barbiturates

  • 4

    What's Next?

    • Putting it all together

    • References