{"product_id":"бессоница-книга","title":"Sleep in menopause. Why poor sleep cannot be treated the same way.","description":"\u003cp class=\"p1\"\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cb\u003e\u003cspan style=\"vertical-align: inherit;\"\u003e\u003cspan style=\"vertical-align: inherit;\"\u003e\u003cspan style=\"vertical-align: inherit;\"\u003e\u003cspan style=\"vertical-align: inherit;\"\u003e\u003cspan style=\"vertical-align: inherit;\"\u003e\u003cspan style=\"vertical-align: inherit;\"\u003e\u003cspan style=\"vertical-align: inherit;\"\u003e\u003cspan style=\"vertical-align: inherit;\"\u003eImportant: \u003cmeta charset=\"utf-8\"\u003e\u003c\/span\u003e\u003c\/span\u003e\u003c\/span\u003e\u003c\/span\u003e\u003c\/span\u003e\u003c\/span\u003e\u003c\/span\u003e\u003c\/span\u003e\u003c\/b\u003e\u003cspan style=\"color: rgb(255, 42, 0);\"\u003e\u003cstrong\u003e\u003cem\u003ePlease provide a correct email address when placing your order — access to the purchased book will be sent to it within 1 minute. ✅\u003c\/em\u003e\u003c\/strong\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e \u003c\/p\u003e\n\u003cp class=\"p1\"\u003eCONTENTS\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 1. Before treating insomnia, let's figure out why it specifically happened to you\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 2. What is normal sleep and why do we sleep at all?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 3. What kind of sleep is considered normal?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 4. Why don't we sleep the same way all night?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 5. Why do we need to know about sleep cycles?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 6. Why do we wake up in the middle of the night?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 7. What helps improve sleep?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 8. Why the harder you try to fall asleep, the longer you stay awake\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 9. How to re-teach your brain to sleep\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 10. Why doesn't sleep recover in three days?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 11. When should insomnia be treated with medication, and when is it better not to start with pills?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 12. Why a doctor asks questions first and then prescribes medication\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 13. Melatonin. Why doesn't it help everyone?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 14. How to take melatonin properly\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 15. Sleeping pills. Is it true that they are addictive?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 16. What kind of sleeping pills exist today?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 17. What medications are prescribed for insomnia and what to expect from them\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 18. How to properly discontinue sleeping pills?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 19. Can psychologists cure insomnia?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 20. Why should the bed only be associated with sleep?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 21. Why can our thoughts prevent us from sleeping?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 22. How to evaluate your sleep on your own\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 23. Apple Watch, Oura Ring, Samsung Galaxy Watch, and other gadgets. Can you trust them?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 24. What indicators in the Apple Watch, Oura Ring, Samsung Galaxy Watch, and other gadgets should you pay attention to?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 25. When watches start interfering with sleep. What is orthosomnia?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 26. Sleep diary. Why is it needed if we already have a watch or ring?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 27. When is it time to see a doctor?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 28. What examinations are needed and which doctor should you consult?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eChapter 29. What do we know about treating insomnia today?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eInstead of a conclusion.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e \u003c\/p\u003e\n\u003cp class=\"p1\"\u003eBefore treating insomnia, let's figure out why it happened specifically to you.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eMost books on insomnia begin with advice.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eI want to start this book with a question.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eWhy would two forty-five-year-old women complaining of sleep disturbances require completely different treatments?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eYou might ask:\u003c\/p\u003e\n\u003cp class=\"p2\"\u003e— How so, Natasha? The complaint is the same, the age is the same. Therefore, the treatment should be the same.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eBut it’s not that simple.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eWhen a woman comes to my office and says:\u003c\/p\u003e\n\u003cp class=\"p2\"\u003e— Doctor, I don't sleep well.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eFor me, as a doctor, that means absolutely nothing. It is impossible to understand what is happening from this phrase alone, which means it is impossible to choose a treatment.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eTherefore, I always ask the next question:\u003c\/p\u003e\n\u003cp class=\"p2\"\u003e— What exactly do you mean when you say, \"I don't sleep well\"?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eDo you have trouble falling asleep?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eDo you wake up several times a night?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eDo you wake up too early in the morning and can't fall back asleep?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eDo you sleep for eight hours but wake up feeling unrefreshed?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eOr does your husband wake you up at night because you snore or stop breathing in your sleep?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eThese are completely different situations. And their causes will be completely different as well.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eUntil a doctor gets the answers to these questions, a complaint of sleep disturbance is just a starting point. It only says that a problem exists. But it says nothing about why it appeared.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eThis is where, in my opinion, one of the most common mistakes is made. We start looking for treatment very quickly and almost never ask ourselves the question:\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eWhat exactly are we trying to treat right now?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eGo online, and you will see dozens of tips.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eTake magnesium.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eTake melatonin.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eDon't use your phone before bed, or turn on the screen's night mode.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eBuy a weighted blanket.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eTry meditation.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eIf one remedy doesn't help, try the next one.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eIf magnesium citrate didn't help, try glycinate.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eIf melatonin didn't help, change the dosage or buy another one.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eWe responsibly, step by step, go through ready-made solutions, hoping that one of them will finally help us. Sometimes this happens. But not because we found the cause of the sleep disturbance, but because we stumbled upon it by accident.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eThe main question remains unanswered all this time.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eWhy did your sleep become disturbed?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eWhat has changed in your body or your life?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eWhat mechanism is behind this complaint?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eOnly by answering these questions can we talk about a treatment that will truly work for you.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eThere is another reason why I decided to write this book. Over the years of my work, I have understood one simple thing. Even the most experienced doctor doesn't live with you. They don't know how many times you woke up last night. They don't know what happened in the week before the insomnia appeared.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003ePerhaps you had a difficult period at work or constant arguments with your husband. Perhaps your child is applying to university or has started seeing a new boyfriend.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eThe doctor doesn't know that after a glass of wine, you almost always wake up around three in the morning. And the most interesting thing is that most often you don't know this either, because you have never looked for such a connection before.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eThey don't know that after an evening walk, conversely, you fall asleep faster. And it’s very good if you have already managed to notice this about yourself. Only you know this part of your life, provided that you have started thinking about it.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eThat is precisely why a good doctor asks questions, and a good patient helps find the answers.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eI really want you to start understanding your body better after reading this book. Not at all so that you can diagnose yourself or start treating yourself without a doctor. But to notice the patterns.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eWhen did your sleep first get disturbed?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eWhat changed shortly before that?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eAfter which events do I feel worse?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eWhat, on the contrary, helps me sleep better and feel better?\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eThese observations can become the missing details that will help your doctor make the correct diagnosis, and therefore, choose the right treatment.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eThis book will not replace a doctor's consultation.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eBut I really want you to come to an appointment differently after reading it. Not just with the words:\u003c\/p\u003e\n\u003cp class=\"p2\"\u003e— Doctor, I don't sleep well.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eBut with an understanding of exactly how your sleep was disturbed, when it started, what preceded it, and what you have already managed to notice. Believe me, for a doctor, this is a huge help.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eNow imagine that you are driving a car. Suddenly, a light turns on on the dashboard. The first thing we do is look at what exactly happened.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eIf it’s a symbol indicating that fuel is running low, we understand: it's time to look for a gas station. We don't cover this light with tape and pretend that nothing happened.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eThe light is not the problem. It is giving us important information.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eBut sometimes a \"Check Engine\" light comes on on the dashboard. And that is a completely different situation. We understand that a malfunction has occurred in one of the car's systems. Which one exactly, we don't know yet.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eBut we don't start filling the gas tank to the brim in the hope that the light will go out. We go to a service station because we first want to understand what exactly happened.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eThe same thing happens with sleep disturbances. Sometimes the cause turns out to be very simple. For example, for several days in a row, you went to bed late, drank coffee in the evening, or just haven't been getting enough sleep for a long time. In such a situation, it is enough to remove the cause, fix your routine, and sleep will return to normal.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eBut sometimes it is different.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eThe cause is not on the surface. Then a more careful search will be needed, possibly additional examinations and a consultation with a specialist.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eIn both situations, a sleep disturbance is, first and foremost, information. That same light on the dashboard. A signal from the body that needs to be correctly understood.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eThat is why we will not start this book with treatment.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eWe will start with something else.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eWe will try to learn how to read the signals that our body sends.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003eBecause the better we understand these signals, the easier it is to find the real cause of the problem. And the more likely it is that the treatment will actually help.\u003c\/p\u003e","brand":"Психолог","offers":[{"title":"Default Title","offer_id":58487769334141,"sku":null,"price":10.0,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0911\/7551\/8589\/files\/IMG_5124.jpg?v=1785929916","url":"https:\/\/psychologsha.com\/en\/products\/%d0%b1%d0%b5%d1%81%d1%81%d0%be%d0%bd%d0%b8%d1%86%d0%b0-%d0%ba%d0%bd%d0%b8%d0%b3%d0%b0","provider":"Психолог","version":"1.0","type":"link"}