The CBT-I Program That Gets You Sleeping!

Now in its second edition,Sink Into Sleepprovides 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 Sleepfeatures updated information and new scientific findings on key topics for patients and health care providers including:

Tried-and-true CBT-I methods of sleep managementSuccessful cognitive therapy methods to deal with racing thoughts at bedtimeDifferent sleep needs for women and men through life and health conditionsInfluence of nutrition, exercise, and sex on sleep in a brand-new chapterDepression, anxiety, and traumatic stress and how they intersect with sleepPrescribed and non-prescribed medications, herbal remedies, and cannabis for sleep

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