Table
of Contents
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Preface |
xiii |
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PART I |
SLEEP
BASICS |
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Chapter 1 |
Understanding
Sleep |
3 |
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Section 1.1 |
Why do We
Sleep? |
4 |
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Section 1.2 |
Circadian
Rhythms |
7 |
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Section 1.3 |
Physical
Characteristics of Sleep |
9 |
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Section 1.4 |
Stages of
Sleep |
11 |
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Chapter 2 |
Napping:
Benefits for All Ages |
13 |
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Section 2.1 |
Young
Children Need Naps |
14 |
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Section 2.2 |
Power
Napping for Increased Productivity |
17 |
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Chapter 3 |
Dreaming |
21 |
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Section 3.1 |
Dreaming
and Rapid Eye Movement (REM) Sleep: the Science Behind Dreams |
22 |
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Section 3.2 |
Common
Questions About Dreams |
23 |
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Section 3.3 |
Nightmares |
27 |
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Section 3.4 |
Night
Terrors |
30 |
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Chapter 4 |
Gender
Differences in Quality of Sleep |
33 |
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Chapter 5 |
Women’s
Sleep Issues |
37 |
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Section 5.1 |
Women and
Sleep: an Overview |
38 |
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Section 5.2 |
Menopause
and Sleep |
42 |
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Section 5.3 |
Pregnancy
and Sleep |
44 |
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Chapter 6 |
Men’s Sleep
Issues |
49 |
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Section 6.1 |
Trouble in
the Bedroom: Men and Sleep Disorders |
50 |
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Section 6.2 |
Men at
Higher Risk From Sleep-Disordered Breathing |
54 |
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Section 6.3 |
Do Abnormal
Sleep Patterns Affect Testosterone Levels? |
56 |
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Section 6.4 |
Disturbed
Rest Linked to Mortality in Older Men |
58 |
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Chapter 7 |
Sleep and Aging |
61 |
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PART II |
THE CAUSES
AND CONSEQUENCES OF SLEEP DEPRIVATION |
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Chapter 8 |
Are You
Sleep Deprived? |
69 |
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Section 8.1 |
The Causes
and Effects of Sleep Deprivation |
70 |
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Section 8.2 |
Can the
Effects of Sleep Deprivation be Reversed? |
84 |
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Chapter 9 |
Why Your
Body Needs Sleep |
87 |
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Section 9.1 |
Sleep
Deprivation and Coronary Artery Disease |
88 |
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Section 9.2 |
Sleep
Deprivation and Diabetes |
90 |
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Section 9.3 |
Sleep
Deprivation and Hypertension |
93 |
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Section 9.4 |
Sleep
Deprivation and the Immune System |
95 |
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Section 9.5 |
Sleep
Deprivation and Obesity |
98 |
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Chapter 10 |
Why Your
Brain Needs Sleep |
101 |
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Section 10.1 |
While You
Sleep, Your Brain Keeps Working |
102 |
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Section 10.2 |
Sleep as
Healing Time for Your Brain |
104 |
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Section 10.3 |
Sleep and
Memory |
108 |
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Section 10.4 |
Sleep and
Problem Solving |
110 |
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Chapter 11 |
Sleep
Deprivation Impacts Learning and Education |
113 |
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Section 11.1 |
Sleep and
Learning |
114 |
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Section 11.2 |
Sleep may
Help Clear the Brain for New Learning |
116 |
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Section 11.3 |
Sleep
Deprivation and Attention Deficit Hyper- Activity Disorder |
118 |
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Section 11.4 |
Sleep
Deprivation and Visual Perception |
120 |
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Chapter 12 |
Sleep
Deprivation and Medical Errors Among Hospital Staff |
123 |
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Chapter 13 |
Sleep
Deprivation Among Public Safety Officers |
127 |
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Chapter 14 |
Drowsy
Driving |
133 |
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PART III |
SLEEP
DISORDERS |
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Chapter 15 |
Breathing
Disorders of Sleep |
141 |
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Section 15.1 |
Sleep Apnea |
142 |
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Section 15.2 |
Snoring |
152 |
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Chapter 16 |
Circadian
Rhythm Disorders |
155 |
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Section 16.1 |
Advanced
Sleep Phase Disorder |
156 |
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Section 16.2 |
Delayed
Sleep Phase Disorder |
158 |
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Section 16.3 |
Irregular
Sleep-Wake Syndrome |
161 |
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Section 16.4 |
Jet Lag |
162 |
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Section 16.5 |
Shift Work
Disorder |
166 |
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Chapter 17 |
Excessive
Sleeping |
169 |
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Section 17.1 |
Hypersomnia |
170 |
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Section 17.2 |
Kleine-Levin Syndrome |
172 |
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Chapter 18 |
Insomnia |
175 |
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Chapter 19 |
Sleep-Related
Movement Disorders |
185 |
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Section 19.1 |
Periodic
Limb Movement Disorder |
186 |
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Section 19.2 |
Restless
Legs Syndrome |
188 |
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Chapter 20 |
Narcolepsy |
199 |
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Chapter 21 |
Parasomnias |
211 |
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Section 21.1 |
What are Parasomnias? |
212 |
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Section 21.2 |
REM
Behavior Disorder |
217 |
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Section 21.3 |
Sleep
Paralysis |
218 |
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Section 21.4 |
Sleepwalking |
220 |
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Section 21.5 |
Sleep Eating |
223 |
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PART IV |
OTHER
HEALTH PROBLEMS THAT OFTEN AFFECT SLEEP |
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Chapter 22 |
Alzheimer’s
Disease and Changing Sleep Patterns |
231 |
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Chapter 23 |
Cancer
Patients and Sleep Disorders |
235 |
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Chapter 24 |
Gastroesophageal Reflux Disorder and Sleep |
239 |
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Chapter 25 |
Mental
Health and Sleep |
245 |
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Section 25.1 |
Anxiety and
Sleep Disorders |
246 |
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Section 25.2 |
Sleep and
Depression |
250 |
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Section 25.3 |
Posttraumatic
Stress Disorder and its Impact on Sleep |
252 |
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Chapter 26 |
Multiple
Sclerosis and Sleep Disorders |
255 |
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Chapter 27 |
Nocturia: When the Need to Urinate Interrupts Sleep |
259 |
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Chapter 28 |
Pain
Disorders that Impact Sleep |
265 |
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Section 28.1 |
Pain and
Sleep: An Overview |
266 |
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Section 28.2 |
Fibromyalgia and Sleep Problems |
267 |
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Section 28.3 |
Headaches
and Sleep |
269 |
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Chapter 29 |
Parkinson
Disease and Sleep |
273 |
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Chapter 30 |
Respiratory
Disorders and Sleep Disruption |
277 |
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Section 30.1 |
Allergic
Rhinitis and Sleep |
278 |
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Section 30.2 |
Asthma and
Sleep |
280 |
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Section 30.3 |
Chronic
Obstructive Pulmonary Disease and Sleep |
285 |
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PART
V |
PREVENTING,
DIAGNOSING, AND TREATING SLEEP DISORDERS |
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Chapter 31 |
Sleep
Hygiene: Tips for Better Sleep |
293 |
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Chapter 32 |
Identifying
Common Sleep Disrupters |
301 |
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Section 32.1 |
Common
Causes of Disturbed Sleep |
302 |
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Section 32.2 |
Alcohol and
its Effects on Sleep |
306 |
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Section 32.3 |
Caffeine:
is it Keeping You Awake at Night? |
313 |
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Section 32.4 |
Medications
that can Interfere with Sleep |
317 |
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Section 32.5 |
Smoking
Linked to Sleep Disturbances |
324 |
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Chapter 33 |
Stress and
Sleep |
327 |
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Section 33.1 |
Stress can
Negatively Impact Sleep |
328 |
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Section 33.2 |
Stress-Related
Sleep Problems Increasing in America |
329 |
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Section 33.3 |
Mindfulness
Training Improves Sleep Quality |
331 |
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Chapter 34 |
Shift Work
and Sleep |
333 |
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Chapter 35 |
Bedding and
Sleep Environment |
341 |
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Section 35.1 |
Choosing
the Right Mattress |
342 |
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Section 35.2 |
Caring for
Your Mattress |
344 |
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Section 35.3 |
Choosing
the Right Pillow |
345 |
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Chapter 36 |
Exercise
and Sleep |
349 |
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Chapter 37 |
Recognizing
Sleep Disorders |
353 |
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Section 37.1 |
What are
the Common Symptoms of a Sleep Disorder? |
354 |
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Section 37.2 |
Keeping a
Sleep Diary |
356 |
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Section 37.3 |
Self-Test:
the Epworth Sleepiness Scale |
358 |
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Chapter 38 |
What You
Need to Know About Sleep Studies |
359 |
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Section 38.1 |
Understanding
the Different Types of Sleep Studies |
360 |
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Section 38.2 |
Who should
be Evaluated for Obstructive Sleep Apnea? |
373 |
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Section 38.3 |
Home Sleep
Studies |
376 |
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Chapter 39 |
Sleeping
Medication |
381 |
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Section 39.1 |
Sleeping
Pills: Many Options |
382 |
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Section 39.2 |
Side
Effects of Sleep Drugs |
384 |
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Chapter 40 |
Dietary
Supplements and Complementary and Alternative Medicine for Sleep Disorders |
389 |
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Section 40.1 |
Melatonin |
390 |
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Section 40.2 |
Valerian |
405 |
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Section 40.3 |
Complementary
and Alternative Medicine |
414 |
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Chapter 41 |
Cognitive
Behavioral Therapy for Sleep Disorders |
419 |
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Chapter 42 |
Devices and
Appliances for the Treatment of Sleep Disorders |
423 |
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Section 42.1 |
Continuous
Positive Airway Pressure (CPAP) |
424 |
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Section 42.2 |
Oral
Appliances for Snoring and Obstructive Sleep Apnea |
435 |
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Section 42.3 |
Bright
Light Therapy for Circadian Rhythm Sleep Disorders |
438 |
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Chapter 43 |
Oral
Surgery for Sleep Disorders |
443 |
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PART VI |
A SPECIAL LOOK AT PEDIATRIC SLEEP
ISSUES |
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Chapter 44 |
Sleep
Overview: from Infancy through the Teen Years |
449 |
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Chapter 45 |
Infants and
Sleeping-Related Concerns |
455 |
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Section 45.1 |
Providing a
Safe Sleeping Environment for Infants |
456 |
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Section 45.2 |
Cosleeping: a Controversial Practice |
458 |
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Section 45.3 |
Positional Plagiocephaly
(Flattened Head) |
462 |
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Section 45.4 |
Sudden
Infant Death Syndrome |
466 |
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Chapter 46 |
Apnea: When
Breathing Stops |
471 |
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Section 46.1 |
Sleep-Related
Apnea in Children |
472 |
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Section 46.2 |
Having Your
Child Evaluated for Obstructive Sleep Apnea |
475 |
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Chapter 47 |
Getting
Children to Bed: Bedtime Guidelines |
479 |
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Chapter 48 |
Bedwetting |
483 |
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Chapter 49 |
Bruxism (Teeth Grinding) |
487 |
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Chapter 50 |
Pediatric
Movement Disorders in Sleep |
491 |
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Chapter 51 |
Sleepwalking
in Children |
497 |
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Chapter 52 |
Sleep
Concerns Among Teens |
501 |
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Section 52.1 |
School
Start Time: Should it be Pushed Back? |
502 |
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Section 52.2 |
Sleepy
Teens: Problems at School and Behind the Wheel |
504 |
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Section 52.3 |
Caffeine
and Teens’ Sleep |
506 |
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Section 52.4 |
Sleep may
Reduce Depression in Teens |
508 |
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Section 52.5 |
Lack of
Sleep may Lead to High Blood Pressure in Teens |
510 |
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PART VII |
ADDITIONAL
HELP AND INFORMATION |
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Chapter 53 |
Glossary of
Terms Related to Sleep and Sleep Disorders |
513 |
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Chapter 54 |
Directory
of Sleep-Related Resources |
531 |
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Index |
537 |
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