Sleep Again

About this book

If you have spent months lying awake, watching the clock and dreading tomorrow, you have probably already tried the usual advice: no screens, warm milk, a cooler room. Sleep Again offers something more structured. It is a six-week, self-guided program built on cognitive behavioral therapy for insomnia (CBT-I), the approach that major medical guidelines, including the American College of Physicians and the American Academy of Sleep Medicine, recommend as the first-line treatment for chronic insomnia. You start with a simple sleep diary, then set a personal sleep window using clear weekly rules, retrain your bed to mean sleep, anchor your body clock with light and a fixed wake time, and learn practical tools for a racing mind, winding down and letting go of sleep effort. One worked example follows a reader's numbers week by week, so you always know what to do next. A careful safety chapter tells you who should not start without a clinician and which warning signs, such as possible sleep apnea, need a doctor first. Further chapters cover shift work, jet lag, new parents, menopause and chronic pain, give an honest overview of sleep medications and supplements, and help you build a relapse-prevention plan. Includes printable diary sheets, worksheets and a quick-reference card in your library. No miracle promises, just a proven method laid out step by step.

1. 1Printable worksheets & templates (PDF)All appendices of the book as a print-ready PDF.458 KB Buyers only

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