Are you one of the many people who struggle to sleep at night and to stay awake during the day? Does sleep or the lack of it dominate your life, ruin your days, and make everything twice as difficult as it should be? Do you, or the person you share a bed with, snore? Or do you have trouble getting your teenager into bed at night, and out of it again the next morning? If so, First Steps through Insomnia is for you. Written by a GP with years of experience in helping his patients with all kinds of sleep-related conditions, this practical book will take you through the right steps toward a life of blissful, refreshing slumber. 'First Steps' is a successful series of short, affordable self-help books on a range of key topics. Other titles in the series include: Menopause, Divorce, Weight Problems, Anxiety, Bereavement, Depression, Eating Disorders, Problem Gambling and Problem Drinking.

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. This book 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.

Insomnia is all too common in our modern culture, and can be devastating to your mental and physical health. Packed with research-based strategies and practical tools, this fully customizable book will show anyone who suffers with insomnia how to get a good night’s sleep—night after night—for a better life. Everyone struggles with sleep from time to time, but when sleepless nights and overtired days become the norm, your well-being is compromised, and frustration and worry increase—including concerns about what’s stopping you from getting the sleep you need, and what can be done about it. So, how do you stop the cycle of relentless worries and restless nights? End the Insomnia Struggle offers a comprehensive, medication-free program that can be individually tailored for anyone who struggles with insomnia. Integrating the physiology of sleep, and proven-effective approaches from cognitive behavioral therapy for insomnia (CBT-I) and acceptance and commitment therapy (ACT), this book provides step-by-step guidance for developing your own treatment plan according to your particular challenges with insomnia. With this book, you’ll have everything you need to overcome the relentless thoughts, ruminations, and stress of insomnia. Utilizing these evidence-based strategies and easy-to-use tools, you’ll finally get to sleep, stay asleep, and wake up rested and ready to face the world as your best self, day after day.

The first source on insomnia treatment since the advancement of newer drug options and cognitive behavioral therapies, Insomnia: Diagnosis and Treatment presents a comprehensive reference on the complications, evaluation, and treatment of insomnia. Ideal for sleep medicine specialists, psychiatrists, and neurologists, this text uses a multi-discipl

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

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

Poor sleep is a significant source of distress and is also a symptom of other problems, such as anxiety and depressive disorders. From leading experts in cognitive-behavioral therapy for insomnia (CBT-I), this state-of-the-art book provides a framework for tailoring treatment for clients with an array of sleep difficulties. Clinicians are guided to make important decisions about what treatment components to use and how to optimize their effectiveness. Two chapter-length clinical examples vividly illustrate case conceptualization, treatment planning, and session-by-session implementation. In a convenient large-size format, the book includes reproducible forms and handouts. Purchasers get access to a Web page where they can download and print the reproducible materials.

Despite its prevalence, insomnia remains poorly understood, mainly because of the lack of clear scientific data supporting the many approaches used. Millions of sufferers turn to alcohol, melatonin or over-the-counter sleep aids, despite the risks and lack of empirical evidence supporting the efficacy or safety of these agents. This book is the first of its kind to collate the up-to-date scientific data in order to identify the gaps in our knowledge and improve clinical management. A highly distinguished team of contributors examines the most recent findings and points where research should be heading. They cover the nature and prevalence of insomnia throughout the lifespan; the molecular, neuropharmacological, and neuroanatomical systems of relevance to insomnia, and the impact of related problems (such as shift work, industrial accidents, mood disorders, and other sleep disorders). This is essential reading for all health care professionals engaged in the management of insomnia.

If ever a book could be called timely, this is it. Sleep disorders medicine has made rapid advances in recent years. The field has attained growing respectability, with a textbook recently published, a congressionally man dated National Commission on Sleep Disorders Research, and a growing public awareness of the importance of sleep disorders. However, this rapid growth has made the discrepancy among certain components of the field all the more obvious. Thus, we find that patients who complain of insom nia are almost never in the majority of those seen in sleep disorders centers, in spite of the well-known fact that the prevalence of such individ uals in our society is by far the largest. Current articles on insomnia abound, but they tend to be facile recitations of diagnosis and impractical global recommendations for treat ment, without providing the essential details. Indeed, the clinical profes sions really do not know what to do about insomnia. This is reflected in a number of observations I have made in the recent past. For example, the majority of individuals who complain of insomnia take alcohol, aspirin, over-the-counter medications, hot baths, and a host of other nostrums, but rarely seek a physician. In the unlikely event that a physician is consulted, he is likely to prescribe a sleep medication but without any particular consistency, or any clear instructions on its use.

Now in a revised and expanded sixth edition, this is the leading text on evidence-based treatments for frequently encountered mental health problems. David H. Barlow has assembled preeminent experts to present their respective approaches in step-by-step detail, including extended case examples. Each chapter provides state-of-the-art information on the disorder at hand, explains the conceptual and empirical bases of intervention, and addresses the most pressing question asked by students and practitioners--"How do I do it?" Concise chapter introductions from Barlow highlight the unique features of each treatment and enhance the book's utility for teaching and training. New to This Edition *Existing chapters thoroughly revised to incorporate the latest empirical findings and clinical practices. *Chapter on “process-based therapy,” a new third-wave approach for social anxiety. *Chapter on transdiagnostic treatment of self-injurious thoughts and behaviors. *Chapter on chronic pain.