The Harvard Medical School guide to a good night's sleep

pt. I. Understanding the need for sleep

1. Good sleep : an essential element of health

You are not alone

Poor sleep is a serious problem

Dramatic improvements in diagnosis and treatment

Setting realistic expectations

2. The ABCs of Zs : what happens during sleep?

Sleep and brain waves

Sleep architecture

The sleep/wake symphony

The sleep conductor at work

3. How much sleep do I need, and what happens if I don't get enough?

Short, standard, and long sleepers

Larks and owls

Types of sleep deprivation

Sleep as a part of a healthy lifestyle

Benefits of sleep

4. Sleep and age : why can't I sleep the way I used to?

Childhood

Adulthood

From sixty on

The big picture

5. Sleep myths and facts

You need less sleep as you get older

Alcohol helps you sleep better

Snoring is annoying but harmless

There's something wrong if you don't remember your dreams

I can get by fine on five or six hours of sleep

You can learn to get by on less sleep

Insomniacs barely sleep at all

Falling asleep during the day is a sign of laziness

Listening to self-help recordings while you sleep can help you learn

Napping is a bad habit

It's possible to get too much sleep

How I sleep doesn't affect the rest of my health

6. How to get a good night's sleep : a six-step plan

Recognize the importance of sleep

Adopt a healthy lifestyle

Maintain good sleep habits

Create the optimal sleep environment

Watch out for sleep saboteurs

Seek help for persistent sleep problems

pt. II. Sleep disorders and their treatments

7. Signs of a sleep problem

I can't fall asleep

I can't stay awake

I can't get up in the morning

I do strange things in my sleep

I can't sleep because of my partner

8. Insomnia and its behavioral treatments

Defining and classifying insomnia

Behavioral treatments for insomnia

9. Medications for treating insomnia

What separates one sleeping pill from another

Over-the-counter medications

Prescription medications

My perspective on sleep medication

10. Alternative insomnia treatments

Herbal supplements

Synthetic melatonin

Acupuncture

Hot baths

11. Sleep-related breathing disorders : snoring and sleep apnea

Simple snoring

Obstructive sleep apnea

Central sleep apnea

12. Movement disorders : restless legs and periodic limb movements

Restless legs syndrome

Periodic limb movement disorder

13. Narcolepsy

Causes of narcolepsy

Symptoms of narcolepsy

Diagnosis

Treatment

Living with narcolepsy

14. Parasomnias : sleepwalking and other unusual behaviors

Deep sleep parasomnias

REM parasomnias

Other parasomnias

15. Disturbances of sleep timing : DSP and ASP

Symptoms of delayed and advance sleep phase disorders

Treatments of DSP and ASP

16. Challenging sleep situations : jet leg, shift work, and drowsy driving

Jet lag

Shift work

Drowsy driving

17. My child doesn't sleep well, so I don't either

Newborns and infants

Toddlers

Preschoolers

Young children

Adolescents

18. Diagnosis : what to expect from a sleep doctor and a sleep center

When should I see a doctor about my sleep?

Seeing a sleep doctor

The sleep center

Getting your diagnosis

19. Health conditions and medications that disrupt sleep

Cardiovascular disease

Endocrine disorders

Neurological disorders

Respiratory disease

Mental illness

Other health problems

Medications that disturb sleep and wakefulness

Good night and good luck.