The Safe Shoppers Bible or The Insomnia Answer

The Safe Shopper's Bible: A Consumer's Guide to Nontoxic Household Products

Author: David Steinman

Anyone concerned about the health effects of ingredients in the items they buy every day -- from soup to flea powder, mascara, or car wax -- will find The Safe Shopper's Bible indispensable. Finally, here's a complete guide to settle such questions as: Can your hair coloring cause breast cancer? Is this brand of apple juice safe for babies? Will the additives in this salad dressing harm you? Which shampoo won't sting your eyes? The Safe Shopper's Bible rates thousands of household products, personal care products, foods, and beverages. Its extensive charts list products by brand name and rate them each for short-term and long-term health hazards. Readers can find out at a glance which products are more or less likely to provoke allergies or irritation, cause birth defects or cancer, trigger neurological problems, or pose other health hazards. In addition, the charts provide recommendations for the safest foods, toiletries, and everyday household purchases.

What People Are Saying

Gary Null
The Safe Shopper's Bible is the consumer's action handbook for the 90's: comprehensive, well-documented, with all the appropriate warnings—a compendium of reasonable alternatives. A must for all who care about their health. (Gary Null, Ph.D.)

Earl Mindell
The ultimate shopper's guide. A book that should help you get your money's worth every time you shop while safeguarding your family's heath. (Earl Mindell, R.Ph., Ph.D., Author of the Vitamin Bible)

Jay Gordon
. . . The most important book a shopper will ever own. The Safe Shopper's Bible is a number one recommendation on my reading list for all my patients and their families. Use it! (Jay Gordon, M.D., Medical Correspondent, ABC Television)

Alexander G. Schauss
A long overdue and indispensable reference book important to all who are interested in reducing their risk of exposure to harmful chemicals found in most household products, cosmetics, and food. I cannot think of anyone who would not benefit from this book. (Alexander G. Schauss, Ph.D., Executive Director, Citizens for Health)

Go to: Ayurvedic Medicine or How to Be a Wild Wise and Witty Woman

The Insomnia Answer: A Personalized Program for Identifying and Overcoming the Three Types of Insomnia

Author: Paul Glovinsky

Finally, a groundbreaking, drug-free solution that works-first time in paperback.

The 50 million Americans who suffer from insomnia need-and want-this answer now. There is no "one size fits all" solution to insomnia because, as this revolutionary book illustrates, there are three types that affect those who suffer from it: difficulty falling asleep, difficulty staying asleep, and broken sleep. And each of them requires a specialized treatment program. Now, leading experts in the evaluation and treatment of insomnia deliver personalized programs that provide relief for solve such persistent sleep problems as:

- Sunday night insomnia
- Anxiety caused by the "dread of bedtime"
- Waking before the alarm
- Awaking with a sudden start or jolt
- Scattered sleep patterns

Based on cutting-edge knowledge of circadian rhythms developed in research labs for decades, this is the first sleep program that helps readers to self-diagnose and treat their particular type of insomnia.

Table of Contents:

	Introduction: How Can I Mend My Broken Sleep?	1
Part 1	Catching the Wave of Sleep
1	Why Is Sleep So Unreliable? Discovering Why Sleep Doesn't Come Naturally	15
	Sleep Hygiene Instructions	17
	Sleep Is Complicated	19
	Thinking Can Cause Insomnia	20
	Insomnia Can Be Learned or Innate	22
	Socialization Can Cause Insomnia	25
	Sleep Is a Risk	27
	Sleep Is Out of Your Control	29
2	How Is Sleep Supposed to Happen? Building a Wave of Sleep	31
	Sleep and Wakefulness Come in Waves	32
	Simple Models of Sleep	33
	Sleepiness and Alertness Are Generated Independently	35
	The Wave of Sleep	37
	The Sleep Drive	38
	The Alerting Force	40
	Circadian Rhythms	43
	Building a Wave of Sleep	44
	The Sleep Drive and Alerting Force in Everyday Life	48
3	How Did I Get Insomnia? Learning About the Three Types of Sleeplessness and How They Arise	51
	Do You Have Insomnia?	52
	The 3P Model of Insomnia	55
	Predisposing Characteristics	57
	Physiological Hyperarousal	58
	Cognitive Hyperarousal	59
	"Night Owls" and "Morning Larks"	60
	Anxiety and Depression	64
	Precipitating Events	67
	Perpetuating Attitudes and Practices	68
	Extending Bedtime to Gain More Sleep	69
	Using Naps and Stimulants to Counter Sleep Loss	70
	Sleep Aids	74
	Counterproductive Beliefs and Attitudes About Sleep	79
4	What Does Sleep Mean to Me? Challenging Your Beliefs About Sleep	83
	Sleep Is Meaningful	87
	Sleep as a Pleasure	89
	Sleep as an Escape	91
	Sleep as a Waste of Time	93
	Sleep as Letting Go	95
	Clearing Your Mind for Sleep	96
Part 2	The ABCDEs of Sleep
5	Preliminary Treatment: Identifying Which Type of Insomnia You Have and Preparing Yourself for Better Sleep	108
	Address Your Insomnia Factors	108
	Improve Your Sleep Hygiene	114
	Seek Treatment for Your Depression	118
	Counter Hyperarousal with Exercise, Behavior Therapy, or Pharmacologic Treatments	120
	Question Your Beliefs About Sleep	126
	Boost Your Sleep Drive	128
	Start Your Sleep Log	128
	How to Complete Your Log	130
	Did You Log a Typical Week?	132
	Find Your Average Bedtime and Average Rising Time	133
	Find Your Average Sleep Time and Average Wake Time	135
	Calculate Your Target Time in Bed	136
	Raise Your Body Temperature	137
	Choose the Right Time for Bed	139
	You Have Difficulty Falling Asleep	140
	You Have Difficulty Staying Asleep	140
	Your Sleep is Broken Throughout the Night	141
	Differentiate Your Therapy	142
	Ease Your Mind	143
	Relaxation Training	144
	Guided Imagery	144
6	Answers for Difficulty Falling Asleep	146
	Problem: Sunday Night Insomnia	147
	Answer: Limit Weekend Oversleeping	148
	Problem: It Usually Takes an Hour to Fall Asleep	149
	Answer: Maintain a "Buffer Period"	149
	Answer: Gauge Your Readiness for Sleep	151
	Answer: Set Aside "Worry Time"	152
	Answer: Follow Stimulus Control Instructions	154
	Answer: Use Melatonin to Induce Sleep	155
	Problem: It Usually Takes Several Hours to Fall Asleep	157
	Answer: Chronotherapy	158
	Answer: Bright Light Treatment	161
	Setting Up Your Bright Light Device	166
	Scheduling Your Bright Light Treatment	167
	Answer: Use Dark or Blue-Blocking Sunglasses to Filter Evening Light	170
7	Answers for Difficulty Staying Asleep	175
	Problem: You Awaken After a Few Hours of Sleep	176
	Answer: Stimulus Control Instructions	176
	Answer: Seek Evaluation and Treatment for Depression	178
	Answer: Set Aside "Worry Time" and Maintain a "Buffer Period"	178
	Answer: Use Bright Light to Delay Your Sleep Phase	180
	Answer: Use Dark or Blue-Blocking Sunglasses to Filter Morning Light	181
	Answer: Use Hypnotic Medication to Prolong Sleep	182
	Anxiety or Depression	183
	Excessive Daytime Sleepiness	183
	Altered Timing of Sleep	184
	Choosing a Medication	184
8	Answers for Broken or Irregular Sleep	187
	Problem: Your Sleep is Broken	188
	Answer: Sleep Restriction Therapy	189
	Problem: Your Sleep Is Scattered Around the Clock	195
	Answer: Reserve Time for Wakefulness Instead of Sleep	196
	Problem: You Awaken About Every Ninety Minutes	200
	Answer: Screen for REM Sleep Disordered Breathing	201
	Answer: Review Your Use of Alcohol and Medications	201
	Answer: Calm Your Dreams	202
	Problem: You Work a Variable Shift- No Set Work or Sleep Schedule	203
	Answer: Anchor Sleep	205
	Problem: You Work a Night Shift	207
	Answer: Wear Dark or Blue-Blocking Sunglasses in the Morning	207
	Answer: Nap Before Your Shift	209
	Answer: Obtain Bright Light Exposure At Work	209
	Answer: Protect Your Sleep from Daytime Intrusions	210
9	Easing Into Sleep	212
	The Threshold of Sleep	214
	Learn to Enjoy Your Rest	216
	Breathe Easy	219
	Relax Your Muscles	220
	Ease Your Mind Inward When the World Outside is Chaotic	223
	Focus Outward When the Turmoil Lies Within	226
	Afterword	231
	Endnotes	239
	Index	247