{"product_id":"sleep-in-menopause-understand-whats-keeping-you-awake-and-what-can-help","title":"Sleep in menopause. Understand what's keeping you awake and what can help","description":"\u003cp class=\"p1\"\u003e\u003cstrong\u003eImportant\u003c\/strong\u003e: \u003cspan style=\"color: rgb(255, 42, 0);\"\u003ePlease ensure you enter a valid email address when placing your order — access to the book you have purchased will be sent to that address within 1 minute. ✅\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cb\u003eTable of contents: \u003c\/b\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 1. Before we treat insomnia, let’s understand why it appeared in you specifically\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 2. What is normal sleep — and why do we sleep at all?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 3. What is considered normal sleep? \u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 4. Why don’t we sleep the same way throughout the night?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 5. Why do we need to know about sleep stages?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 6. Why do we wake up in the middle of the night?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 7. What helps improve sleep?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 8. Why the harder you try to fall asleep, the longer it takes\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 9. How to retrain the brain to sleep\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 10. Why doesn’t sleep recover in 3 days?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 11. When insomnia needs to be treated with medication and when it’s better not to start with pills\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 12. Why the doctor first asks questions and only then prescribes medication\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 13. Melatonin. Why doesn’t it help everyone?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 14. How to take melatonin correctly\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 15. Sleeping pills. Is it true that they cause dependence?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 16. What sleeping pills exist today?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 17. Which medications are prescribed for insomnia and what to expect from them\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 18. How to quit sleeping pills correctly\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 19. Can psychologists cure insomnia?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 20. Why the bed should be associated only with sleep?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 21. Why our thoughts can prevent us from sleeping\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 22. How to assess your own sleep\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 23. Apple Watch, Oura Ring, Samsung Galaxy Watch and other gadgets. Can they be trusted?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 24. Which metrics on Apple Watch, Oura Ring, Samsung Galaxy Watch and other gadgets are worth paying attention to?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 25. When the watch starts interfering with sleep. What is orthosomnia?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 26. The sleep diary. Why do we need it if we already have a watch or a ring?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 27. When is it time to see a doctor?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 28. What examinations are needed and which doctor should you see?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eChapter 29. What do we know today about the treatment of insomnia?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eInstead of a conclusion\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cb\u003eBefore we treat insomnia, let’s understand why it appeared \u003c\/b\u003e\u003cb\u003e\u003c\/b\u003e\u003cb\u003ein you specifically\u003c\/b\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eMost books about insomnia start with an advice.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eI want to start this one with a question.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eWhy do two 45-year-old women who both complain of poor sleep need completely different treatment?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eYou might ask:\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e“How is that possible, Nataly? The complaints are the same, the age is the same — so the treatment should be the same too.”\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eBut it’s not that simple.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eWhen a woman comes into my office and says, “Doctor, I sleep poorly,” those words tell me almost nothing. From that single phrase it is impossible to understand what is actually happening — and therefore impossible to choose the right treatment.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eSo I always ask the next question:\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e“What exactly do you mean when you say ‘I sleep poorly’?”\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eDoes it take you a long time to fall asleep?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eDo you wake up several times during the night?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eDo you wake up too early in the morning and cannot get back to sleep?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eDo you sleep eight hours but still wake up feeling unrefreshed?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eOr does your husband wake you because you snore or stop breathing in your sleep?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThese are completely different situations. And the reasons behind them are different too.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eUntil the doctor gets answers to these questions, the complaint of “sleep problems” is only a starting point. It tells us that a problem exists, but it tells us nothing about why it has appeared.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThis, I believe, is where one of the most common mistakes made. We rush to look for treatment and almost never stop to ask ourselves:\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cb\u003eWhat exactly are we trying to treat right now?\u003c\/b\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eOpen the internet and you will find dozens of recommendations.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eTake magnesium.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eTake melatonin.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eDon’t use your phone before bed — or at least turn on night mode.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eBuy a weighted blanket.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eTry meditation.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eIf one thing doesn’t help, try the next.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eIf magnesium citrate didn’t work, switch to glycinate.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eIf melatonin didn’t help, change the dose or buy a different brand.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eWe carefully, step by step, go through ready-made solutions, hoping that one of them will finally work. Sometimes it does. But not because we found the real cause of the sleep problem — simply because we accidentally hit upon it.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThe main question remains unanswered the whole time:\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eWhy did your sleep become disturbed?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eWhat changed in your body or in your life?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eWhat mechanism is behind this complaint?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eOnly after answering these questions can we talk about treatment that will actually suit \u003ci\u003eyou\u003c\/i\u003e.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThere is another reason of why I decided to write this book.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e Over the years of practice I have realized a simple fact: even the most experienced doctor does not live with you. He does not know how many times you woke up last night. He does not know what was happening the week before the insomnia started.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eMaybe you had a very stressful time at work or constant arguments with your husband. Maybe your child is applying to university or has a new boyfriend.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThe doctor does not know that after a glass of wine you almost always wake up around three in the morning. And the most interesting part is that most of the time \u003ci\u003eyou\u003c\/i\u003e don’t know it either — because you have never looked for that connection before.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eHe does not know that after an evening walk you fall asleep easier. And it is very good if you have already noticed this about yourself. This part of your life is known only to you — once you started paying attention to it.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThat is why a good doctor asks questions, and a good patient helps find the answers.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eI desire that after reading this book you begin to understand your own body better. Not so that you can diagnose yourself or start treatment without a doctor, but so that you notice patterns.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e- When did the sleep problem first appear?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e- What changed shortly before that?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e- After which events does it get worse?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e- What, on the contrary, helps you sleep better and feel better?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThese observations can become the missing pieces that help your doctor make the correct diagnosis — and therefore choose the correct treatment.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThis book will not replace a consultation with a doctor.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eBut I sincerely hope that after reading it you will come to the appointment differently. Not simply with the complain “Doctor, I sleep poorly,” but with an understanding of how exactly your sleep has been disturbed, when it started, what preceded it, and what you have already noticed.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eBelieve me, for a doctor this is enormous help.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eNow imagine you are driving a car. Suddenly a warning light comes on the dashboard. The first thing we do is look at what exactly happened.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eIf it is the low-fuel light, we understand: it is time to look for a petrol station.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eWe do not cover the light with a plaster and pretend nothing has happened.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThe light itself is not the problem. It is giving us important information.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eBut sometimes the Check Engine light comes on. And that is a completely different situation. We understand that a fault has appeared in one of the car’s systems. Which one exactly — we do not yet know. But we do not start filling the tank with petrol in the hope that the light will go out. We go to a service centre because we want to find out the source of the problem.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThe same happens with sleep disturbance. 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 simply had not been getting enough sleep for a long time. In that case it is enough to remove the cause, restore a proper routine, and sleep will recover.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eBut sometimes it is different.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThere is more to this than meets the eye. A more careful search might be needed — possibly additional examinations and a consultation with a specialist.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eIn both cases, sleep disturbance is first and foremost information. That very same warning light on the dashboard. A body signal that needs to be understood correctly.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThat is why we will not begin this book with treatment.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eWe will begin with something else.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eWe will try to learn how to read the signals that our body is sending us.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eBecause the better we understand these signals, the easier it is to find the real cause of the problem. And the higher the probability that the treatment will actually help.\u003c\/p\u003e","brand":"Психолог","offers":[{"title":"Default Title","offer_id":58902716940669,"sku":null,"price":10.0,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0911\/7551\/8589\/files\/IMG_7908.jpg?v=1792081090","url":"https:\/\/psychologsha.com\/en\/products\/sleep-in-menopause-understand-whats-keeping-you-awake-and-what-can-help","provider":"Психолог","version":"1.0","type":"link"}