Sleep Reimagined: The Fast Track to a Revitalized Life

by Pedram Navab FAASM

Overview

Ditch insomnia in as little as 4 weeks with this 6-step therapeutic program for better sleep.

Insomnia looks different for everyone. Whether it’s caused by stress, a traumatic life event, or even a snoring partner, poor sleep can affect the quality of your waking life. But Dr. Pedram Navab wants readers to know that it’s not a lost cause—falling asleep can be just as easy as waking up. With his cognitive behavioral therapy (CBT-I) program, paired with relatable case studies of different sleep disorders, readers are guided to new and improved sleep in as little as 4 weeks.

In Sleep Reimagined, the 6-step CBT-I program teaches readers how to understand sleep, rewire their arousal system through therapeutic relaxation, practice sleep restriction and stimulus control, restructure attitudes towards sleep, use mindfulness intervention to continue cognitive components, and prevent insomnia relapse through planning. Both comprehensive and entertaining, this book is the perfect bedside companion to discover better sleep and better life.

Product Details

ISBN-13:	9781682687116
Publisher:	Countryman Press, The
Publication date:	12/27/2022
Pages:	192
Sales rank:	416,503
Product dimensions:	5.90(w) x 9.10(h) x 0.90(d)

About the Author

Pedram Navab, DO, FAASM, is a neurologist and sleep medicine specialist of sixteen years. He was educated at Brown and completed a sleep medicine fellowship at Stanford. Dr. Navab currently serves as a sleep medicine consultant at the Hoag Voltmer Sleep Center in Newport Beach, California, as well as The Clinic in Beverly Hills, California, where he engages clients in a CBT-I program for chronic insomnia. He has appeared on NBC, CBS, and various other outlets discussing insomnia, sleep-disordered breathing, and concussion management. As a Fellow of the American Academy of Sleep Medicine, Dr. Navab also serves on its advocacy committee, supporting legislative issues that impact the field of sleep medicine at both local and national levels. He resides in Los Angeles, California.

Table of Contents

Introduction xi

Part I The Case Studies

Case 1 Laura: Psychophysiological Insomnia and Sleep Restriction 3

Case 2 Ava: Catastrophizing and Performance Anxiety 19

Case 3 Stephen: Traumatic Memories and Nightmares 31

Case 4 Savannah: Delayed Sleep Phase Syndrome and Circadian Rhythms 39

Case 5 Allen and Izzie: Obstructive Sleep Apnea and Environmental Sleep Disorder 53

Case 6 Jeremy: Nocturnal Panic Disorder and Visualization Therapy 61

Case 7 Mary: Advanced Sleep Phase Syndrome and Early Morning Insomnia 71

Case 8 Bruce: Sleep on a Shift Schedule 79

Case 9 Thao: Restless Legs Syndrome 89

Part II Cognitive Behavioral Therapy for Insomnia (CBT-I)

Session 1 Understand Your Sleep 101

Session 2 Practice Sleep Restriction 109

Session 3 Restrict Stimuli 123

Session 4 Open Your Mind to Cognitive Restructuring 133

Session 5 Fine-Tune Your New Sleep Habits and Identify Hurdles 143

Session 6 Plan to Maintain Your Sleep 151

Conclusion 155

Acknowledgments 157

Bibliography 161

Index 163

Editorial Reviews

12/19/2022

Neurologist Navab debuts with a sensible program for treating sleep problems. “When individuals sleep better... hopefulness extends to their waking lives,” he contends, discussing how to overcome sleep disturbances arising from insomnia, sleep apnea, and traumatic memories. Navab outlines the four stages of sleep, noting that brain activity slows down during the first stage and that REM sleep (stage four) is integral to memory consolidation. Fictional case studies illustrate how sleep disorders manifest, as when the author describes an imagined session with a successful Los Angeles chef suffering from nocturnal panic attacks, to whom Navab recommends the 4-7-8 method that pulls the body out of fight-or-flight mode by breathing in for four seconds, holding for seven, then breathing out for eight. The cases bring a novelistic flair, though the level of detail sometimes feels gratuitous given the clients are fictional, as when Navab describes a patient whose “dazzling blue eyes... were brighter and stronger before this pandemic that had stolen the person she once was.” The advice delivers though, whether keeping a sleep diary to identify habits that might be cutting into one’s rest or imagining oneself in a relaxing “halcyon scene” as a “distraction from your insomnia.” This solid manual will put readers to sleep, in a good way. (Dec.)

Publishers Weekly

"Dr. Navab has taken an engaging and unique approach in Sleep Reimagined to help reinforce the importance of sleep and to make treatment interventions feel both personalized and hopeful. . . . While sleep treatment is very effective, it is not ‘one size fits all’ as many other self-help books suggest. Dr. Navab has nailed it, and I am sure this will be beneficial to many people coping with insomnia and other sleep disorders."

Britney Blair

"For people who struggle to get a good night’s sleep, and for the people who treat patients with insomnia, this book provides a clear and concise guide to cognitive behavioral therapy for insomnia (CBT-I). The opening series of case examples highlight the usefulness of CBT-I strategies for individuals experiencing a variety of real-life challenges."

Jennifer L. Martin

"Dr. Pedram Navab is a very skillful storyteller and has written a series of compelling vignettes to bring to life the realities of what it is like to suffer from poor sleep. Pedram uses his unique perspective to share his insights from his experience as a sleep expert to help the reader revisualize their relationship with sleep. People with insomnia, in particular, may appreciate the latter part of the book, which provides a roadmap to better sleep health."

Rafael Pelayo MD

"Sleep Reimagined brilliantly encourages readers to use their own imagination to relate to patients from case studies, steadily building their understanding about sleep disorders while unveiling insights about treatment that the readers can then apply to their own lives."

Gwynne Church MD

10/01/2022

Up to 20 million people in the United States experience chronic insomnia. Neurologist Navab (founder, Los Angeles Sleep Institute) aims to share his knowledge gained as a sleep medicine specialist in a practical and welcoming way to help readers alleviate their sleep disorders. In Part 1, he presents fictionalized narratives of patients discussing their problems with sleep. The stories are meant to allow readers to recognize their own scenario and to learn about possible solutions in a casual manner. The use of light boxes or natural sunlight, documenting sleep patterns, taking supplements, and mindfulness practices are common recommended treatments. The second part of the book presents a step-by-step plan based on cognitive behavioral therapy (CBT-1) for insomnia. The author explains how sleep functions in the body and why problems may occur, and he provides more details about the techniques described earlier in the book. VERDICT Navab's supportive and optimistic tone, combined with an approachable action plan, make this a useful addition to public and consumer health collections.—Anitra Gates

Library Journal