Sleep Again

About this book

It is 3:40 a.m., you have been awake for an hour, and you are already calculating how bad tomorrow will be. Sleep Again is a six-week, self-guided program built on cognitive behavioral therapy for insomnia (CBT-I), the approach the American College of Physicians and the American Academy of Sleep Medicine recommend as the first treatment for chronic insomnia. Starting with a two-minute morning sleep diary, you will set a personal sleep window and adjust it each week with one simple calculation, retrain your bed with five stimulus-control rules, anchor your body clock with a fixed rise time and morning light, and use practical tools for a racing mind, winding down and letting go of the effort to sleep. A safety chapter comes first and tells you who should involve a doctor before starting. Later chapters cover shift work, jet lag, new parents, menopause and chronic pain, and take an honest look at sleep medications and supplements. Printable diary sheets, a weekly calculation worksheet and a quick-reference card come with your library. No promise of a cure: just a well-researched method, one week at a time.

1. 1Printable worksheets & templates (PDF)All appendices of the book as a print-ready PDF.422 KB Buyers only

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