Sink into Sleep. A Step-by-Step Workbook for Reversing Insomnia

Description

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. However, this treatment is rarely available to the general public as CBT-I is usually only offered by specially-trained psychologists or as part of research studies. People using CBTI report improved sleep, often in as little as 2-3 weeks and maintain good sleep for years.

Sink into Sleep 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. Although Sink into Sleep is anchored in the science of sleep, the tone of the writing is reassuring and encouraging filled with first person accounts and easy to use worksheets.

Much, Much More Than a Workbook, Sink Into Sleep Features:

• A chapter focused on men (often ignored by insomnia books)
• A chapter focused on women and their special sleep needs
• A chapter focused on sleep and medical conditions
• A chapter focused on sleep and anxiety or depression
• A chapter on the pros and cons of sleep medication
• An effective step-by-step guide to cognitive behavioral therapy for insomnia (CBT-I)

Reviews

"I am excited about Judith Davidson´s new self-help book, Sink Into Sleep. Dr. Davidson has done an excellent job presenting cutting edge treatment methods in a down-to-earth, straightforward manner. I am certain this book will help many insomnia sufferers regain control of their sleep and overcome their nightly struggles."-Jack D. Edinger, PhD, CBSM, Professor, Section of Sleep Medicine, Division of Pulmonary Medicine, National Jewish Health, Denver, CO; Adjunct Professor, Department of Psychiatry and Behavioral Sciences, Duke University Medical Center, Durham, NC
"Based on scientifically-proven psychological and behavioral principles, Dr. Davidson eloquently describes an effective self-help program for overcoming insomnia. This step-by-step guide will be of tremendous help to those millions of people who suffer from insomnia and provides a concise, clear, and highly effective self-help program for insomnia. Sink Into Sleep is an invaluable resource for anyone with sleep difficulties...and for therapists treating them."-Charles M. Morin, PhD, Professor of Psychology, Canada Research Chair on Sleep Disorders, Director, Sleep Research Center, Université Laval, Québec

Contents

HOPE: 1. Will This Book Help You?; 2. What is Insomnia?; 3. Some Reassuring News: How Much Sleep Do We Really Need; What Happens When We Lose Sleep; 4. Sleep Hygiene: What it is and Why You Probably Don't Need It!; 5. Sleep Therapy: What it is and Why You Need It; FIRST THINGS FIRST: 6. Measuring your Sleep Problem: Keeping a Diary; 7. What Type of Insomnia Do You Have?; 8. Doing the Math; 9. Things to Take Care of Right Away;SOLVING YOUR INSOMNIA: 10. Uncovering your Natural Sleep Processes; 11. Associating Your Bed with Sleep; 12. Starting Sleep Therapy; 13. Moving from Week 1 to Week 2 of Sleep Therapy: Adjusting your Bedtime; 14. Moving from Week 2 to Week 3 of Sleep Therapy: Readjusting your Bedtime; 15. After Week 3 of Sleep Therapy: Adjusting your Bedtime Again. This Should be It!; 16. Do you Still Have Insomnia?; 17. What to do with your Mind; 18. Maintaining your Progress (And Maybe Even Improving More!); SLEEP IN SPECIAL CIRCUMSTANCES - MORE HOPE: 19. You're a Woman: You Have Special Sleep Needs; 20. You have a Health Problem. Let's Talk About Your Sleep; 21. You Work Shifts: You Have Special Sleep Needs; 22. Sleeping Pills Have a Role: The Pros and Cons; APPENDICES: A. Sleep Stages and Cycles: The Basics; B. Conversion Table for Sleep Diaries: Hours to Minutes and Vice Versa; C. Useful References

About the Author

Judith R. Davidson, Ph.D., C. Psych, Psychologist Dr. Judith Davidson, is a scientist-clinician in the field of insomnia treatment. She is an assistant professor of Psychology and Oncology at Queen's University, Kingston, Canada. She practices health psychology with a primary health team where she runs insomnia treatment programs. She has worked in the sleep field since 1981. Currently she is committed to making effective treatments accessible to people with insomnia, by writing, teaching and presenting workshops on the topic