The Insomnia Workbook: A Comprehensive Guide to Getting the Sleep You Need PDF

Rating: (25 reviews) Author: Stephanie Silberman ISBN : 9781572246355 New from $14.37 Format: PDF

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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

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• Product Details
• Table of Contents
• Reviews

• Paperback: 224 pages
• Publisher: New Harbinger Publications; 1 edition (June 1, 2009)
• Language: English
• ISBN-10: 1572246359
• ISBN-13: 978-1572246355
• Product Dimensions: 0.4 x 8 x 10 inches
• Shipping Weight: 14.4 ounces (View shipping rates and policies)

The Insomnia Workbook: A Comprehensive Guide to Getting the Sleep You Need PDF

As a busy Family Medicine doctor, I see several patients suffering from chronic insomnia every week, and certainly, like millions of others, I've suffered from it myself. What a difference it would make in people's lives if all my insomniacs read this book! I must also admit that despite a fair amount of knowledge in this area, I learned a lot as well. You can tell that Dr. Silberman researched this book thoroughly as she references several leading national organizations to explain sleep disorders in a plain-English understandable way to "the rest of us". As a primary care doc, I find that ability to translate the "medicalese" for patients a critical, but all-too-rare skill.

For example, bet most of you didn't know that there are entire organizations with names like
"American Academy of Sleep Medicine",
"American Psychiatric Association", and
"National Sleep Foundation",

...and they publish titles like
the "International Classification of Sleep Disorders" and
"Understanding Sleep: The Evaluation and Treatment of Sleep Disorders";

...and there are entire books with names like
"Sleep Disorders Medicine",
"Sleep and Movement Disorders",
"Review of Sleep Medicine", and
"Principles and Practice of Sleep Medicine";

...and there are entire journals published filled with articles almost every month with names like
"Sleep Review",
"Sleep Medicine",
"Sleep Medicine Reviews",
"Journal of Clinical Sleep Medicine",
"Journal of Sleep Research",
and of course my favorite, the elegantly succinct "Sleep".
(It makes you wonder, do they have a coffee maker in the staff lounges at these places?)

Well, Dr.

After suffering from increasing insomnia of 2.5, 3, or 4 hours sleep nightly, in desperation I purchased and downloaded this book on my Kindle yesterday afternoon. I did a speed-read through half of it concentrating on the parts that described me. I immediately started trying the strategies suggested. Last night, for the first time in years, my mind wasn't racing when my head hit the pillow. I was actually drowsy. I fell asleep in about 20 minutes - a record for me since I usually toss and turn for up to 2 hours and then wake up several hours later unable to go back to sleep. After incorporating some of the suggested strategies, not only did I fall asleep in about 20 minutes, I actually slept the complete night through!!!!

If that isn't sufficient endorsement to buy this book, I don't know what is. I live in a rural part of the U.S. so I'm grateful for this kind of expertise through a book. I look forward to reading the entire book this weekend, making some permanent lifestyle changes, and finally not dreading nighttimes anymore when "trying to get some sleep" was becoming increasingly challenging to me.

Although this book is directed toward adults, there are very helpful suggestions throughout it that would also make it a valuable tool for parents whose children don't easily fall asleep. Some things for parents to consider include what activities take place in the bedroom verses other parts of the house, dimming the lights awhile before bedtime, and, obviously, certain foods and substances that interfere with our sleep cycles.

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P.S. It is now almost a month later since I wrote my initial review of this book. I am now sleeping 7 to 8 hours most nights although sometimes it drops to 5 or 6 hours per night.