Download or read book The Insomnia Workbook written by Stephanie Silberman and published by New Harbinger Publications. This book was released on 2009-06-01 with total page 202 pages. Available in PDF, EPUB and Kindle. Book excerpt: 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

Download or read book The Insomnia Workbook written by Stephanie A. Silberman and published by New Harbinger Publications. This book was released on 2009-06 with total page 202 pages. Available in PDF, EPUB and Kindle. Book excerpt: 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.

Download or read book The Insomnia Workbook for Teens written by Michael A. Tompkins and published by New Harbinger Publications. This book was released on 2018-09-24 with total page 205 pages. Available in PDF, EPUB and Kindle. Book excerpt: Sleep is food for the brain—especially for teens. Based on the most current sleep science and evidence-based cognitive and behavioral interventions to improve sleep, The Insomnia Workbook for Teens helps teens change their sleep habits so that they can feel more alert and ready to face life’s challenges. If you’re like many other teens, you probably aren’t getting enough sleep. And is it any wonder? Between early school start times, social media, electronic devices, extracurricular activities, and late-night homework—teens are at the highest risk of any age group for sleep deprivation. And in the long run, insomnia can lead to a host of health and mental health issues—including diabetes and depression. So, how can you cultivate a healthy sleep routine, so you can be your best? The Insomnia Workbook for Teens offers proven-effective tips and strategies to help you get to sleep and stay asleep. You’ll learn about the different reasons you may experience insomnia, target your own “sleep disrupters” like caffeine and sugar, and discover skills for managing these disrupters so you can stop feeling drowsy and grumpy every day. It’s hard being a teen in today’s fast-paced world. And it’s even harder to reach your goals when you’re feeling tired and run-down. Based on up-to-the-minute science, this workbook will give you real solutions for overcoming insomnia and getting those much-needed zzzs.

Download or read book The Post Traumatic Insomnia Workbook written by Karin Thompson and published by New Harbinger Publications. This book was released on 2010-09-02 with total page 194 pages. Available in PDF, EPUB and Kindle. Book excerpt: Difficult and traumatic life experiences affect our lives in unexpected ways and can even change the way we sleep. In fact, up to 75 percent of all people who have experienced abuse, violence, or traumatic incidents have sleeping problems after these events, even after all other trauma-related symptoms have diminished. If you've experienced these problems for yourself, The Post-Traumatic Insomnia Workbook is for you. This workbook is based in cognitive behavioral therapy, a powerful approach that has been proven to be more effective over the long run than sleeping pills. Included are easy tips and techniques you can start doing right away to help you sleep better. You'll learn a variety of relaxation and sleep-scheduling skills that will help you put an end to broken sleep, the need to stay on high alert throughout the night, and sleep-sabotaging habits you may have developed. Why spend another night lying awake? Find the root cause of your restless nights and rediscover peaceful sleep. This workbook will help you:•Understand what's keeping you awake at night•De-stress your bedroom and create a safe space for sleep•Learn powerful relaxation techniques for calming your body and mind before bed•Cope with trauma-related nightmares

Download or read book Sink Into Sleep written by Judith R. Davidson and published by Demos Medical Publishing. This book was released on 2012-11-17 with total page 217 pages. Available in PDF, EPUB and Kindle. Book excerpt: 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.

Download or read book Overcoming Insomnia written by Jack D. Edinger and published by Oxford University Press, USA. This book was released on 2014-09-30 with total page 105 pages. Available in PDF, EPUB and Kindle. Book excerpt: The Overcoming Insomnia treatment program uses evidence-based cognitive-behavioral therapy (CBT) methods to correct poor sleep habits.

Download or read book The 4 Week Insomnia Workbook written by Sara Dittoe Barrett PhD and published by Sourcebooks, Inc.. This book was released on 2019-06-25 with total page 224 pages. Available in PDF, EPUB and Kindle. Book excerpt: 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.

Download or read book Quiet Your Mind and Get to Sleep written by Colleen E. Carney and published by New Harbinger Publications. This book was released on 2007-04-01 with total page 192 pages. Available in PDF, EPUB and Kindle. Book excerpt: 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.

Download or read book The Sleep Workbook written by Renata Alexandre PhD, APRN and published by Sourcebooks, Inc.. This book was released on 2020-05-05 with total page 139 pages. Available in PDF, EPUB and Kindle. Book excerpt: 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.

Download or read book End the Insomnia Struggle written by Colleen Ehrnstrom and published by New Harbinger Publications. This book was released on 2016-10-01 with total page 238 pages. Available in PDF, EPUB and Kindle. Book excerpt: 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.

Download or read book Overcoming Insomnia written by Jack D. Edinger and published by Oxford University Press. This book was released on 2008-03-27 with total page 127 pages. Available in PDF, EPUB and Kindle. Book excerpt: 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.

Download or read book The SomniSkills Workbook written by William P Sacco and published by . This book was released on 2020-10-19 with total page 230 pages. Available in PDF, EPUB and Kindle. Book excerpt: This easy-to-use self-help workbook guides you through Cognitive Behavioral Therapy for Insomnia (CBT-I). CBT-I is the medication-free approach to insomnia favored by most leading experts in the field. -The SomniSkills Workbook was written for anyone who wants to improve their sleep. Don't concern yourself with whether you meet the diagnostic criteria for "insomnia." For our purposes, the term "insomnia" refers to sleep problems that are upsetting or interfere with a person's life. If that describes your problem with sleep, then you are likely to benefit from the SomniSkills Workbook. -We do not believe in a one-size-fits-all approach. Everyone is different. A variety of factors can contribute to sleep problems. The causes of your sleep problems may not be the same as the causes of another person's. The SomniSkills Workbook offers a tool called the "Formulator." The Formulator enables you to identify the factors contributing to your sleep problems. Then you will be guided to create a personalized treatment plan designed to address those factors. -No need to give up sleep medication. Many people depend on sleep medication. Many do not want to give up sleep medication until there is a better alternative. You DO NOT have to give up sleep medication to benefit from learning the SomniSkills taught in this Workbook. We devote an entire chapter to the use of sleep medication. - The guiding principle of CBT-I is that you can control how well you sleep. Getting a good night's sleep is not a mysterious, uncontrollable event. You can do something about it! It basically comes down to changing habits. The goal is to rid yourself of habits that interfere with a good night's sleep, while developing habits that improve sleep. We call the beneficial habits, SomniSkills. The steps to learning the SomniSkills are not difficult. Anyone can do them. -To give CBT-I a fair chance of helping you, it should be done properly. Optimally, you would obtain assistance from a licensed practitioner who is trained to administer CBT-I. Unfortunately, that may not be possible, which is the primary reason we wrote this book. The SomniSkills Workbook was written to mimic, as much as possible, the treatment program that would be provided by a trained CBT-I practitioner. -If you are not sure about following the SomniSkills Program, we recommend simply reading the book anyway. The SomniSkills Workbook provides an easy-to-read, complete description of all aspects of CBT-I. NOTE: Readers have access to the somniskills.com website. This site has all SomniSkills forms in a printable format. It also includes various articles and resources relevant to insomnia and the SomniSkills program. OTHERS WHO CAN BENEFIT FROM READING THE SOMNISKILLS WORKBOOK: -Mental Health Providers. -Students and Trainees interested in Insomnia. -Medical Providers who see patients with Insomnia. -Sleep Centers.

Download or read book Goodnight Mind written by Colleen E. Carney and published by New Harbinger Publications. This book was released on 2013-06-01 with total page 140 pages. Available in PDF, EPUB and Kindle. Book excerpt: Do you find yourself lying awake at night, ruminating about the events of the day? Do you toss and turn, worrying about what you have to do in the morning or what you did earlier in the day? If so, you are not alone. In fact, insomnia is the most common sleep disorder faced by the general population today. The most common complaint in those who have trouble sleeping is having a “noisy mind.” Sometimes, no matter how hard you try, it seems like you cannot silence all the internal dialogue. So what do you do when your mind is spinning and your thoughts just won’t stop? Accessible, enjoyable, and grounded in evidence-based cognitive behavioral therapy (CBT), Goodnight Mind directly addresses the effects of rumination—or having an overactive brain—on your ability to sleep well. Written by two psychologists who specialize in sleep disorders, the book contains helpful exercises and insights into how you can better manage your thoughts at bedtime, and finally get some sleep. Traditional treatment for insomnia is usually focused on medications that promote sedation rather than on the behavioral causes of insomnia. Unfortunately, medication can often lead to addiction, and a host of other side effects. This is a great book for anyone who is looking for effective therapy to treat insomnia without the use of medication. This informative, small-format book is easy-to-read and lightweight, making it perfect for late-night reading.

Download or read book Say Good Night to Insomnia written by Gregg D. Jacobs and published by Henry Holt and Company. This book was released on 2009-09-15 with total page 257 pages. Available in PDF, EPUB and Kindle. Book excerpt: The bestselling guide to curing insomnia without drugs by "a pioneer" of the field, now updated with the latest research (The Wall Street Journal) For the past 25 years, sleep-deprived Americans have found natural, drug-free relief from insomnia with the help of Dr. Gregg D. Jacobs's Say Good Night to Insomnia. Jacobs's program, developed and tested at Harvard Medical School and based on cognitive behavioral therapy, has been shown to improve sleep long-term in 80 percent of patients, making it the gold standard for treatment. He provides techniques for eliminating sleeping pills; establishing sleep-promoting behaviors and lifestyle practices; and improving relaxation, reducing stress, and changing negative thoughts about sleep. In this updated edition, Jacobs surveys the limitations and dangers of the new generation of sleeping pills, dispels misleading and confusing claims about sleep and health, and shares cutting-edge research on insomnia that proves his approach is more effective than sleeping pills. Say Good Night to Insomnia is the definitive guide to overcoming insomnia without drugs for the thousands of Americans who are looking for a healthy night's rest.

Download or read book Sink Into Sleep written by Michele R. Davidson, PhD, CNM, CFN, RN and published by Springer Publishing Company. This book was released on 2020-11-20 with total page 262 pages. Available in PDF, EPUB and Kindle. Book excerpt: 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

Download or read book Why We Sleep written by Matthew Walker and published by Simon and Schuster. This book was released on 2017-10-03 with total page 368 pages. Available in PDF, EPUB and Kindle. Book excerpt: "Sleep is one of the most important but least understood aspects of our life, wellness, and longevity ... An explosion of scientific discoveries in the last twenty years has shed new light on this fundamental aspect of our lives. Now ... neuroscientist and sleep expert Matthew Walker gives us a new understanding of the vital importance of sleep and dreaming"--Amazon.com.

Download or read book No More Sleepless Nights Workbook written by Peter Hauri and published by Wiley. This book was released on 2000-12-27 with total page 0 pages. Available in PDF, EPUB and Kindle. Book excerpt: 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.