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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
Contents
Foreword
Preface
PART I. HOPE
Chapter 1. Will this Book Help You?
Chapter 2. What is Insomnia?
Chapter 3. Common Concerns about Insomnia
Chapter 4. Sleep Hygiene: What It Is and Why You Probably Don't Need
Chapter 5. Sleep Therapy: What It Is and Why You Need It
PART II. FIRST THINGS FIRST
Chapter 6. Measuring Your Sleep Problem—Keeping a Sleep Diary
Chapter 7. What Type of Insomnia Do You Have?
Chapter 8. Knowing Your Numbers
Chapter 9. Things to Take Care of Right Away
PART III. SOLVING YOUR INSOMNIA
Chapter 10. The Essential Elements of Sleep Therapy
Chapter 11. Starting Sleep Therapy
Chapter 12. Moving From Week 1 to Week 2: Adjusting Your Bedtime
Chapter 13. Moving From Week 2 to Week 3: Readjusting Your Bedtime
Chapter 14. After Week 3: Adjusting Your Bedtime Again. This Should Be It!
Chapter 15. Do You Still Have Insomnia?
Chapter 16. Maintaining Your Progress
PART IV. WHAT TO DO WITH YOUR MIND
Chapter 17. Calming the Racing Mind
Chapter 18. It's the Thought that Counts
PART V. SLEEP AS YOU GO THROUGH LIFE
Chapter 19. Women's Sleep
Chapter 20. Men's Sleep
Chapter 21. Nutrition, Exercise, and Sex
PART VI. SLEEP IN SPECIAL CIRCUMSTANCES
Chapter 22. Health Conditions
Chapter 23. Depression, Anxiety and Traumatic Stress
PART VII. SLEEPING SUBSTANCES
Chapter 24. Sleeping Pills
Chapter 25. Over-the-Counter Sleep Aids, Herbal Remedies and Cannabis
PART VIII. USEFUL BACKGROUND INFORMATION
Chapter 26. Sleep Stages and Their Measurement
Afterword: Good Luck and Good Night
Index
Additional Resources (online only)
Extra Forms
Bibliography
