The 4 Week Insomnia Workbook

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The 4-Week Insomnia Workbook

Sara Dittoe Barrett
The 4 Week Insomnia Workbook Book PDF

Author : Sara Dittoe Barrett
Publisher : Sourcebooks, Inc.
Page : 223 pages
File Size : 52,6 Mb
Release : 2019-06-25
Category : Health & Fitness
ISBN : 9781641524704

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The 4-Week Insomnia Workbook by Sara Dittoe Barrett Pdf

Put insomnia to bed in just 4 weeks. If you're reading this, you've probably figured out that counting sheep, doing a headstand or wearing socks won't get you to sleep. Good news—addressing the root causes of your insomnia can. This book will get you from stressed to sleep in just four weeks with a range of proven drug-free strategies. With The 4-Week Insomnia Workbook as your guide, you'll learn the latest CBT-I (Cognitive Behavioral Therapy for Insomnia) and mindfulness practices to get to the bottom of your sleepless nights. Throughout this program, you'll tackle the thoughts and feelings that keep you up at night and establish a sleep-hygiene routine that works for you. The 4-Week Insomnia Workbook includes: The science of sleep—Learn everything you need to know about insomnia, including the primary types and common causes. A 4-week program—Start with a personal assessment and progressively build habits for better sleep week after week. By the time you finish this workbook, you'll have a sleep hygiene routine that works for you. Proven strategies—Try stimulus control therapy, designate a specific worry time, meditate, and much more—this book is filled with CBT-I, mindfulness and lifestyle techniques to give you the drug-free rest you want and need. Understand the underlying causes of insomnia and overcome them—with The 4-Week Insomnia Workbook.

The Insomnia Workbook

Stephanie Silberman
The Insomnia Workbook Book PDF

Author : Stephanie Silberman
Publisher : New Harbinger Publications
Page : 224 pages
File Size : 42,7 Mb
Release : 2009-06-01
Category : Health & Fitness
ISBN : 9781608825790

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The Insomnia Workbook by Stephanie Silberman Pdf

Forget expensive mattresses, fancy foam pillows, and white noise machines. There's no better treatment for insomnia than cognitive behavioral therapy (CBT). Research has shown that CBT works even better than powerful sleep medications, and with this workbook, it's easier than ever to put these strategies to work to help you ward off insomnia and finally get to sleep. The Insomnia Workbook is designed to simulate the experience of seeing a professional CBT sleep specialist. First, you'll assess your sleep habits with questionnaires and evaluate how your sleep problem affects your life; then you'll learn a variety of proven techniques sleep specialists recommend to their clients. This book includes all of the tools you need to better understand your insomnia and create an effective plan for getting the sleep you need. With this complete program, you'll:•Stop the racing thoughts that keep you awake at night•Train yourself to sleep using stimulus control, sleep restriction, and deep relaxation skills •Identify foods and lifestyle factors that may be making things worse•Keep a personal sleep log to track your progress

The Insomnia Workbook

Stephanie A. Silberman
The Insomnia Workbook Book PDF

Author : Stephanie A. Silberman
Publisher : New Harbinger Publications
Page : 202 pages
File Size : 43,5 Mb
Release : 2009-06
Category : Health & Fitness
ISBN : 9781572246355

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The Insomnia Workbook by Stephanie A. Silberman Pdf

In The Insomnia Workbook, readers struggling with insomnia learn treatment techniques from cognitive behavioral therapy (CBT) to help them fall asleep, be more productive during waking hours, and improve their overall health.

Sink Into Sleep

Judith R. Davidson, Ph.D
Sink Into Sleep Book PDF

Author : Judith R. Davidson, Ph.D
Publisher : Demos Medical Publishing
Page : 217 pages
File Size : 51,8 Mb
Release : 2012-11-17
Category : Health & Fitness
ISBN : 9781936303380

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Sink Into Sleep by Judith R. Davidson, Ph.D Pdf

Based on decades of research, it is now known that the most effective program for the reversal of chronic insomnia is called 'Cognitive Behavioral Therapy for Insomnia' or CBT-I. This book breaks CBT-I down into a step-by-step, easy format, allowing the reader to follow the same effective program that patients in the clinic do.

Say Good Night to Insomnia

Gregg D. Jacobs
Say Good Night to Insomnia Book PDF

Author : Gregg D. Jacobs
Publisher : Henry Holt and Company
Page : 240 pages
File Size : 52,7 Mb
Release : 2009-09-15
Category : Health & Fitness
ISBN : 9781429932059

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Say Good Night to Insomnia by Gregg D. Jacobs Pdf

Introduction by Dr. Herbert Benson, author of The Relaxation Response A drug-free, scientifically proven program for conquering insomnia in six weeks. At least thirty million adults ure the stress of severe, chronic insomnia, and the numbers of sufferers aregrowing. Dr. Gregg Jacobs has used the six-week program offered in Say Good Night to Insomnia to help thousands of insomnia sufferers at the Behavioral Medicine Insomnia Program at Boston's Beth Israel Deaconess Medical Center, a major teaching hospital of Harvard Medical School. The program succeeds by helping insomniacs change the way they think about sleep, making it a friend instead of an enemy. Among the many topics addressed are these: * Developing a sleep enhancing lifestyle including diet, exercise, and an understanding of the importance of body temperature * Stopping a depency on sleeping pills * Managing negative emotions, stress, and anxiety * Quieting the mind and body to enhance inner feelings of peace Say Good Night to Insomnia is an empowering book that lets insomniacs take control of their minds and bodies by giving them the knowledge and techniques to overcome their problem forever.

Overcoming Insomnia

Jack D. Edinger,Colleen E. Carney
Overcoming Insomnia Book PDF

Author : Jack D. Edinger,Colleen E. Carney
Publisher : Treatments That Work
Page : 105 pages
File Size : 48,7 Mb
Release : 2014-09-30
Category : Medical
ISBN : 9780199339402

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Overcoming Insomnia by Jack D. Edinger,Colleen E. Carney Pdf

It is estimated that one in ten U.S. adults suffers from chronic insomnia. If left untreated, chronic insomnia reduces quality of life and increases risk for psychiatric and medical disease, especially depression and anxiety. The Overcoming Insomnia treatment program uses evidence-based cognitive-behavioral therapy (CBT) methods to correct poor sleep habits. CBT has been proven in multiple studies to improve sleep by reducing time spent in bed before sleep onset, reducing time spent awake after first sleep onset, and increasing the quality and efficiency of sleep. This second edition has been thoroughly updated by the program developers, Jack D. Edinger and Colleen E. Carney. Patients use the Workbook in conjunction with the treatment they receive from their therapist. Patients will receive information about healthy sleep and the reasons for improving sleep habits, and the therapist will develop a program to address that patient's specific sleep problems. Use of a sleep diary, assessment forms, and other homework (all provided in the Workbook) allows patient and therapist to work together to develop an effective sleep regimen tailored specifically for each patient.

Quiet Your Mind and Get to Sleep

Colleen E. Carney,Rachel Manber
Quiet Your Mind and Get to Sleep Book PDF

Author : Colleen E. Carney,Rachel Manber
Publisher : New Harbinger Publications
Page : 192 pages
File Size : 55,7 Mb
Release : 2007-04-01
Category : Health & Fitness
ISBN : 9781608825523

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Quiet Your Mind and Get to Sleep by Colleen E. Carney,Rachel Manber Pdf

A busy and hectic life can profoundly affect your ability to get a good night's rest. And it's even more difficult to feel relaxed when you stay awake worrying that you won't fall asleep. This vicious circle can quickly rob you of your quality of life, which is why it is so important to seek the most effective treatment for your insomnia. This workbook uses cognitive behavior therapy, which has been shown to work as well as sleep medications and produce longer-lasting effects. Research shows that it also works well for those whose insomnia is experienced in the context of anxiety, depression, and chronic pain. The complete program in Quiet Your Mind and Get to Sleep goes to the root of your insomnia and offers the same techniques used by experienced sleep specialists. You'll learn how to optimize your sleep pattern using methods to calm your mind and help you identify sleep-thieving behaviors that contribute to insomnia. Don't go without rest any longer-get started on this program and end your struggles with sleep.

The Sleep Workbook

Renata Alexandre
The Sleep Workbook Book PDF

Author : Renata Alexandre
Publisher : Rockridge Press
Page : 128 pages
File Size : 45,8 Mb
Release : 2020-05-05
Category : Health & Fitness
ISBN : 1646116313

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The Sleep Workbook by Renata Alexandre Pdf

Conquer anxiety-induced insomnia with your mind--a workbook for rethinking sleep If you are among the 1/3 of adults in the United States dealing with the vicious cycle of chronic sleep disruption, you can put your worries to bed. The Sleep Workbook uses the scientifically proven Cognitive Behavioral Therapy for Insomnia (CBT-I) to change your thinking, improve your life, and help you get a good night's rest. By following easy-to-understand and easy-to-follow steps, you can reduce anxiety, change detrimental sleep habits, and sleep more easily. CBT-I can help you make measurable positive changes, boost your confidence, and have more energy to do the things that matter. Before turning to options like sleeping pills, take the time to understand your insomnia and change the things you have full control over--your thoughts and behavior. The Sleep Workbook contains: Personal experience--Use self-assessments, journal prompts, and self-reflective questions to fully grasp your underlying issues. Success rate--About 80% of people who complete CBT-I show long-term sleep improvement. A stronger you--As you learn to combat anxiety and other types of mood disorders, you'll likely increase your self-confidence because you were able to help yourself. No more counting sheep for you! Break the sleepless nights and start your days refreshed.

Mindfulness for Insomnia

Catherine Polan Orzech,William H. Moorcroft
Mindfulness for Insomnia Book PDF

Author : Catherine Polan Orzech,William H. Moorcroft
Publisher : New Harbinger Publications
Page : 172 pages
File Size : 47,8 Mb
Release : 2019-07-01
Category : Health & Fitness
ISBN : 9781684032600

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Mindfulness for Insomnia by Catherine Polan Orzech,William H. Moorcroft Pdf

Break the cycle of anxious thinking and rumination that keeps you up at night. With this much-needed guide, you’ll learn to quiet your mind, relax your body, feel less tense, and finally get the sleep you need. Sleep plays a crucial role in our waking lives. While we sleep, our bodies are recharging with energy, damaged tissue is repaired, and our memories are stored. When we don't get enough sleep, we are tired, less positive, less motivated, less focused, and more likely to feel depressed. We may even experience more intense cravings for high-fat, sugar-rich foods. And yet, despite the myriad advantages of getting a good night's sleep, countless people suffer from chronic insomnia. If you’re one of them, this book can help. In this guide, a trained mindfulness expert teams up with a behavioral sleep specialist to offer evidence-based meditations and an innovative four-week protocol to address the emotional stresses and anxieties that lie at the root of sleep issues. You’ll learn practices grounded in mindfulness-based stress reduction (MBSR), mindful self-compassion (MSC), and guided mindfulness and acceptance for insomnia (GMATI) to alleviate the mental, emotional, and physical suffering caused by insomnia. You’ll also learn to identify both internal and external factors that may be compromising your sleep, and develop a plan to address these issues. There is nothing we can do to “make” ourselves fall asleep. In many ways, this is why insomnia can be so maddening. But what we can do is help create the conditions necessary for healthy slumber. The mindfulness tools in this book will help you do exactly that.

Sink Into Sleep

Michele R. Davidson, PhD, CNM, CFN, RN,Judith R. Davidson, PhD, CPsych
Sink Into Sleep Book PDF

Author : Michele R. Davidson, PhD, CNM, CFN, RN,Judith R. Davidson, PhD, CPsych
Publisher : Springer Publishing Company
Page : 262 pages
File Size : 46,8 Mb
Release : 2020-11-20
Category : Health & Fitness
ISBN : 9780826148162

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Sink Into Sleep by Michele R. Davidson, PhD, CNM, CFN, RN,Judith R. Davidson, PhD, CPsych Pdf

Praise for the Second Edition: "[F]or everyone who has insomnia and is motivated to change his/her life - awake time and sleep time - for the better...If you suffer from insomnia, buy this book." © Doody's Review Service, 2021, Charla Sue Waxman, BS, MBA, EdD (Lake Behavioral Hospital) The CBT-I Program That Gets You Sleeping! Now in its second edition, Sink Into Sleep provides the tools and techniques to reverse insomnia and improve sleep long-term. Insomnia, persistent trouble getting to sleep or staying asleep, affects our daytime functioning and wellbeing. This book breaks down the principles of cognitive behavioral therapy for insomnia (CBT-I), the sleep program considered first-line treatment in the clinic, into a step-by-step and reader friendly program that can be easily followed at home. Written by a clinical psychologist and researcher who has worked in the sleep field for 40 years, the book uses data from a real patient to illustrate each step of the process. The book is complete with detailed sleep diaries, worksheets, and more, all of which are also available online to download and use on your own journey to sleeping better now and into the future. Guiding readers through this self-directed sleep therapy program, Sink Into Sleep features updated information and new scientific findings on key topics for patients and health care providers including: Tried-and-true CBT-I methods of sleep management Successful cognitive therapy methods to deal with racing thoughts at bedtime Different sleep needs for women and men through life and health conditions Influence of nutrition, exercise, and sex on sleep in a brand-new chapter Depression, anxiety, and traumatic stress and how they intersect with sleep Prescribed and non-prescribed medications, herbal remedies, and cannabis for sleep

End the Insomnia Struggle

Colleen Ehrnstrom,Alisha L. Brosse
End the Insomnia Struggle Book PDF

Author : Colleen Ehrnstrom,Alisha L. Brosse
Publisher : New Harbinger Publications
Page : 256 pages
File Size : 50,7 Mb
Release : 2016-10-01
Category : Health & Fitness
ISBN : 9781626253452

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End the Insomnia Struggle by Colleen Ehrnstrom,Alisha L. Brosse Pdf

Insomnia is all too common in our modern culture, and can be devastating to your mental and physical health. Packed with research-based strategies and practical tools, this fully customizable book will show anyone who suffers with insomnia how to get a good night’s sleep—night after night—for a better life. Everyone struggles with sleep from time to time, but when sleepless nights and overtired days become the norm, your well-being is compromised, and frustration and worry increase—including concerns about what’s stopping you from getting the sleep you need, and what can be done about it. So, how do you stop the cycle of relentless worries and restless nights? End the Insomnia Struggle offers a comprehensive, medication-free program that can be individually tailored for anyone who struggles with insomnia. Integrating the physiology of sleep, and proven-effective approaches from cognitive behavioral therapy for insomnia (CBT-I) and acceptance and commitment therapy (ACT), this book provides step-by-step guidance for developing your own treatment plan according to your particular challenges with insomnia. With this book, you’ll have everything you need to overcome the relentless thoughts, ruminations, and stress of insomnia. Utilizing these evidence-based strategies and easy-to-use tools, you’ll finally get to sleep, stay asleep, and wake up rested and ready to face the world as your best self, day after day.

Knockout Insomnia – Unlock Endless Sleep

B.G. Nielsen
Knockout Insomnia Unlock Endless Sleep Book PDF

Author : B.G. Nielsen
Publisher : B.G. Nielsen
Page : 44 pages
File Size : 43,8 Mb
Release : 2023-12-07
Category : Self-Help
ISBN : 8210379456XXX

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Knockout Insomnia – Unlock Endless Sleep by B.G. Nielsen Pdf

End Sleepless Nights: Begin your journey with the trans-formative Knockout Insomnia – Unlock Endless Sleep, a premier 5-week Insomnia Workbook, designed for restful slumber. Discover Sleep Science: Unlock the power of the Insomnia Workbook and unearth the secrets of CBT-I (Cognitive Behavioral Therapy for Insomnia). Enlighten and Empower: Arm yourself with the Insomnia Workbook—a tool that demystifies the sleep process and puts you in control. Trans-formative Rest: Within this Insomnia Workbook, you’ll find strategies to: Fall Asleep Quickly: Master techniques that guide your mind toward peaceful sleep. Deep, Healing Sleep: Implement habits that enhance the restorative quality of your rest. Consistent Sleep Patterns: Develop routines that ensure a full night's sleep, every night, with the Insomnia Workbook. Start Now: Embrace Knockout Insomnia – Unlock Endless Sleep and gain access to: Targeted worksheets and exercises from the Insomnia Workbook for immediate application. Step-by-step CBT-I methods detailed in the Insomnia Workbook for lasting change. A selection of relaxing soundscapes to complement your Insomnia Workbook routine and create the perfect sleep environment. Gain instant access to the Workbook Plus Download Area, brimming with practical tools and soothing sound resources designed to support your sleep journey. Act Today: Don't wait for rest to come to you—bring it home tonight. Click 'Add to Cart' for your comprehensive Insomnia Workbook and wake up to the joy of better sleep and a better life.

Overcoming Insomnia

Jack D. Edinger,Colleen Carney,Colleen E. Carney
Overcoming Insomnia Book PDF

Author : Jack D. Edinger,Colleen Carney,Colleen E. Carney
Publisher : Oxford University Press
Page : 127 pages
File Size : 47,8 Mb
Release : 2008-03-27
Category : Health & Fitness
ISBN : 9780195365894

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Overcoming Insomnia by Jack D. Edinger,Colleen Carney,Colleen E. Carney Pdf

This treatment program uses cognitive-behavioral therapy methods to correct those poor sleep habits. CBT has been proven in multiple studies to improve sleep hygiene by reducing time spent in bed before sleep onset, reducing time spent awake after first sleep onset, and increasing the quality and efficiency of sleep. Developed by the authors, this evidence based treatment can be used for both primary and secondary insomnia sufferers. Patients are first given information about healthy sleep and the reasons for improving sleep habits, then a behavioral program is developed to address that patient's specific sleep problems. Use of sleep logs, assessment forms, and other homework (all provided in the corresponding workbook) allows client and therapist to work together to develop an effective sleep regimen tailored specifically for each client. Finally, several sessions are dedicated to increasing compliance and problem-solving.

Cognitive Behavioral Treatment of Insomnia

Michael L. Perlis,Carla Jungquist,Michael T. Smith,Donn Posner
Cognitive Behavioral Treatment of Insomnia Book PDF

Author : Michael L. Perlis,Carla Jungquist,Michael T. Smith,Donn Posner
Publisher : Springer Science & Business Media
Page : 196 pages
File Size : 43,6 Mb
Release : 2006-06-02
Category : Psychology
ISBN : 9780387291802

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Cognitive Behavioral Treatment of Insomnia by Michael L. Perlis,Carla Jungquist,Michael T. Smith,Donn Posner Pdf

• CBT is a new, increasingly popular method of treatment that provides measurable results and is therefore reimbursed by insurance companies • Title is ahead of the curve, there's no competition • Concise, practical manual • Contains reader-friendly, role-playing exercises to apply to daily practice

No More Sleepless Nights

Peter Hauri,Shirley Linde
No More Sleepless Nights Book PDF

Author : Peter Hauri,Shirley Linde
Publisher : Wiley
Page : 308 pages
File Size : 41,9 Mb
Release : 1996-08-13
Category : Health & Fitness
ISBN : 0471149047

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No More Sleepless Nights by Peter Hauri,Shirley Linde Pdf

In this sensible, simple-to-follow workbook, based on the acclaimedNo More Sleepless Nights program, one of the world's leadinginsomnia experts gives you the tools to be your own sleeptherapist. Filled with interactive quizzes, sleep logs, andself-evaluation exercises, which may be used in conjunction withthe patented Sleep Timer, the workbook will help you uncover theunderlying cause of your own sleep problem, and then put together apersonalized action plan for getting a good night's rest. With advice on improving sleep hygiene and diet, the rightexercise, relaxation techniques, and more, No More SleeplessNights Workbook helps you conquer your own poor sleep rightnow. More importantly, it equips you to beat it again if it everreturns to disturb your dreams.