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Quiet Your Mind and Get to Sleep: Solutions to Insomnia for Those with Depression, Anxiety or Chronic Pain (New Harbinger Self-Help Workbook)

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A busy and hectic life can profoundly affect your ability to get a good night's rest. And it's even more difficult to feel relaxed when you stay awake worrying that you won't fall asleep. This vicious circle can quickly rob you of your quality of life, which is why it is so important to seek the most effective treatment for your insomnia. This workbook uses cogn A busy and hectic life can profoundly affect your ability to get a good night's rest. And it's even more difficult to feel relaxed when you stay awake worrying that you won't fall asleep. This vicious circle can quickly rob you of your quality of life, which is why it is so important to seek the most effective treatment for your insomnia. This workbook uses cognitive behavior therapy, which has been shown to work as well as sleep medications and produce longer-lasting effects. Research shows that it also works well for those whose insomnia is experienced in the context of anxiety, depression, and chronic pain. The complete program in Quiet Your Mind and Get to Sleep goes to the root of your insomnia and offers the same techniques used by experienced sleep specialists. You'll learn how to optimize your sleep pattern using methods to calm your mind and help you identify sleep-thieving behaviors that contribute to insomnia. Don't go without rest any longer-get started on this program and end your struggles with sleep.


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A busy and hectic life can profoundly affect your ability to get a good night's rest. And it's even more difficult to feel relaxed when you stay awake worrying that you won't fall asleep. This vicious circle can quickly rob you of your quality of life, which is why it is so important to seek the most effective treatment for your insomnia. This workbook uses cogn A busy and hectic life can profoundly affect your ability to get a good night's rest. And it's even more difficult to feel relaxed when you stay awake worrying that you won't fall asleep. This vicious circle can quickly rob you of your quality of life, which is why it is so important to seek the most effective treatment for your insomnia. This workbook uses cognitive behavior therapy, which has been shown to work as well as sleep medications and produce longer-lasting effects. Research shows that it also works well for those whose insomnia is experienced in the context of anxiety, depression, and chronic pain. The complete program in Quiet Your Mind and Get to Sleep goes to the root of your insomnia and offers the same techniques used by experienced sleep specialists. You'll learn how to optimize your sleep pattern using methods to calm your mind and help you identify sleep-thieving behaviors that contribute to insomnia. Don't go without rest any longer-get started on this program and end your struggles with sleep.

30 review for Quiet Your Mind and Get to Sleep: Solutions to Insomnia for Those with Depression, Anxiety or Chronic Pain (New Harbinger Self-Help Workbook)

  1. 4 out of 5

    Jackie

    extremely helpful and easy to follow even when you are sleep deprived (and that's important) extremely helpful and easy to follow even when you are sleep deprived (and that's important)

  2. 4 out of 5

    Laura

    I haven't been sleeping well lately, so I checked this out of my local library. It was a really insightful read. The main piece of advice I'm taking away from the book is to go to bed every night and wake up every morning at the same time. This trains your body that those are the times to sleep and wake, respectively. It may seem innocuous to sleep in on weekends, but that's literally the equivalent of artificially inducing several hours of jet lag on yourself. Only give yourself as much time in b I haven't been sleeping well lately, so I checked this out of my local library. It was a really insightful read. The main piece of advice I'm taking away from the book is to go to bed every night and wake up every morning at the same time. This trains your body that those are the times to sleep and wake, respectively. It may seem innocuous to sleep in on weekends, but that's literally the equivalent of artificially inducing several hours of jet lag on yourself. Only give yourself as much time in bed as you are currently able to sleep. For example, if you find that you're only getting 6 solid hours of sleep each night, go to sleep at midnight and set your alarm for 6 AM. Lying in bed longer rarely induces more sleep. All it does is reinforce a subconscious connection between lying in bed while awake (bad idea), and make you sleep less the next day. "After being awake for a longer than normal period, you typically sleep longer and more deeply than usual." Essentially, forcing yourself to wake up at 6 AM is a great way to make yourself really, really tired by 11 PM. Additionally, "sleeping in" is usually pretty useless from a sleep quality point of view. Dozing in bed for several hours after you first wake up doesn't have any impact on how well-rested you feel when you finally do get up. All you're doing is reducing how sleepy you will feel when you do go to bed later that night. On the flip side, going to bed early also sabatoges your ability to get a good night's sleep. You might think you're giving yourself more opportunity to sleep, but if your regular bedtime is 11 PM, and you try to fall asleep at 9 PM, your body is not going to cooperate. It thinks of sleep at 9 PM like a nap. You'll wake up at 10 PM nice and rested, and it will be even harder to fall back asleep even by your usual 11 PM bedtime. As your quality of sleep improves, you can move your bedtime back by small increments until you are hopefully able to achieve a full night's sleep. (Keeping in mind that it may not be 8 hours! And it may not be the same amount of sleep as you used to get when you were younger, or what you will get when you are older.) If, for example, you need to get up two hours earlier than usual for whatever reason, going to bed early may actually be a bad idea. You're likely to have poor quality sleep in that case, whereas if you went to bed at your normal time and just shortened your sleep by two hours, you'd probably be fine. I know I've had some absolutely terrible seemingly sleepless nights, and then felt completely fine the next day. Not being able to sleep as much or as well as you want is often more frustrating than it is actually harmful. Here's a fun fact: In a typical night's sleep, you will wake up 12 times for a total of 30 minutes of time awake. (Sleep is fucking weird.) I've been struggling lately because I often wake up about an hour after initially falling asleep. The more frequently this happens, the more upset I become. I get angry, sad, frustrated, and just lay around moping about the fact that I'm awake. The problem is, the more frustrated you are about your lack of sleep, the more weight you put on these awakenings. You are more likely to remember them as evidence that you are sleeping poorly, which makes you toss and turn even more as you wallow in your frustration of not sleeping. Or you may wake up as normal in the course of the night and really work yourself into a upset state because of it- waking yourself up even further. If you had just recognized the incident as a normal part of the sleep process and relaxed, you'd have been likely to just fall back asleep. You probably wouldn't even remember it in the morning. I've been trying these suggestions about setting a rigid schedule and developing my body clock's rhythym and it has definitely helped. Yes, that means I have been setting an alarm for 6 AM on the weekends and actually getting out of bed. I've always found it extremely difficult to just hop out of bed the minute my alarm sounds, but since reading the evidence that all the snoozing is not making me feel well rested, I decided to give it a try. I still struggle, but more or less I've been able to get up without hitting snooze. I find that I am absolutely miserable for about 3 minutes, and then I feel fine. In fact, it's kind of awesome to find yourself awake early on a weekend with the whole day ahead of you and all to yourself. I've been doing a lot of baking! There's a lot of useful advice and encouragement in this book, but if I had to boil it down to one sentence, it would be: The less you are sleeping, the less time you should spend in bed. Perfectly counterintuitive, but it's backed up with logic and has actually worked for me.

  3. 4 out of 5

    Christine

    I'm not sure what I was expecting but this book brought nothing new to the table that anyone with sleep problems hasn't known for years. Not a bad book, just not overly helpful. I'm not sure what I was expecting but this book brought nothing new to the table that anyone with sleep problems hasn't known for years. Not a bad book, just not overly helpful.

  4. 4 out of 5

    Anne

    It was more like a workbook. Didn't really tell me anything I didn't already know. Just went into "greater" depth. If you consider 156 pages of mostly workbook to be "in depth." It was more like a workbook. Didn't really tell me anything I didn't already know. Just went into "greater" depth. If you consider 156 pages of mostly workbook to be "in depth."

  5. 4 out of 5

    Pete

    Quiet Your Mind and Get to Sleep:  Solutions to Insomnia for Those with Depression, Anxiety or Chronic Pain by (2009) by Coleen Carney and Rachel Manber is a solid book that provides a workbook style approach to getting better sleep.  I had some trouble getting to sleep for a few weeks and the book has helped with suggestions and also a score about whether you really have insomnia or not. I don't. This in itself was quite helpful. The book unfortunately doesn't include anything on sleep tracking Quiet Your Mind and Get to Sleep:  Solutions to Insomnia for Those with Depression, Anxiety or Chronic Pain by (2009) by Coleen Carney and Rachel Manber is a solid book that provides a workbook style approach to getting better sleep.  I had some trouble getting to sleep for a few weeks and the book has helped with suggestions and also a score about whether you really have insomnia or not. I don't. This in itself was quite helpful. The book unfortunately doesn't include anything on sleep tracking fitness watches that are now used by many people to help them track their own sleep. The part of the book on what to do when you wake up and can't get back to sleep was a little disappointing. But perhaps fundamentally because there are no great fixes for this. There are some good suggestions about it though.  There are no miracle cures in the book but it is full of systematic and useful suggestions about what to do to get better sleep. Worth a read for anyone having problems sleeping. 

  6. 4 out of 5

    Lisa

    This is the first book on sleep advice that I have read, and I really enjoyed it - lots of insightful tips and strategies to help with sleep!

  7. 4 out of 5

    Yolanda D Ursery

    good tool for helping adults with managing sleep issues, worksheets were helpful compliments

  8. 5 out of 5

    Khuey40

    Good solid CBT-I information...

  9. 5 out of 5

    Jon Boy

    This book is immensely helpful! Over the past decade that I've dealt with and attempted to treat insomnia via theropy, medications, mindfulness, etc, this book is easily the most helpful of anything I've ever read. It incorporates many techniques proven to help eliminate insomnia and sleep troubles and guides you through every step. I highly recommend it if you cannot find a good CBTI therapist near you. This book is immensely helpful! Over the past decade that I've dealt with and attempted to treat insomnia via theropy, medications, mindfulness, etc, this book is easily the most helpful of anything I've ever read. It incorporates many techniques proven to help eliminate insomnia and sleep troubles and guides you through every step. I highly recommend it if you cannot find a good CBTI therapist near you.

  10. 5 out of 5

    Ampersand Inc.

    This is a great workbook from New Harbinger. Trouble sleeping is, unfortunately, a common problem for many adults. There are a lot of steps to follow in this book, but the method is easy to understand. I have to admit that I got sidetracked with some of the activities and to do justice to the book, I will need to go back and complete them properly. This is for someone that seriously wants to tackle the issue of insomnia.

  11. 4 out of 5

    Stoker Wilson

    I have had an insomnia problem for many years and in the past cognitive behaviour therapy has been a real help. I have found this book to be a clear guide and an encouragement to work through the problem systematically when it rears it's head. The down to earth and practical advice have encouraged me to try out things like getting up in the night when i can't sleep. Previously I did not think I could do it. I have had an insomnia problem for many years and in the past cognitive behaviour therapy has been a real help. I have found this book to be a clear guide and an encouragement to work through the problem systematically when it rears it's head. The down to earth and practical advice have encouraged me to try out things like getting up in the night when i can't sleep. Previously I did not think I could do it.

  12. 4 out of 5

    Allison

    As a beginner, I found this book to be incredibly helpful. It does have to do with a lot of common sense solutions, but it works because it's a concrete manifestation of those thoughts. I read it in conjunction with seeing a sleep psychologist, and this book served as a great reinforcement and reminder for the time between our sessions. As a beginner, I found this book to be incredibly helpful. It does have to do with a lot of common sense solutions, but it works because it's a concrete manifestation of those thoughts. I read it in conjunction with seeing a sleep psychologist, and this book served as a great reinforcement and reminder for the time between our sessions.

  13. 5 out of 5

    Madison

    This book explained in detail common tips for improving your sleep. I would recommend this book to anyone striving to improve their sleep. I would also recommend that you take your time reading it. Improving anything takes time and practice.

  14. 4 out of 5

    Aleda

    If you have significant problems with insomnia and are ready to make changes that might help, this book is a good place to start. The information and techniques are well-supported by research, and follow standard guidelines for insomnia treatment.

  15. 5 out of 5

    Julie

    I liked the idea and principles in this book but as I implemented them I became more anxious about my quantity of sleep and it backfired on me. Once I laid the principles to rest, I have been sleeping better. Interesting book just didn't work for me. I liked the idea and principles in this book but as I implemented them I became more anxious about my quantity of sleep and it backfired on me. Once I laid the principles to rest, I have been sleeping better. Interesting book just didn't work for me.

  16. 5 out of 5

    Rachel

    Meh.

  17. 5 out of 5

    Linda

    Simply excellent. Backed up by research and written clearly.

  18. 4 out of 5

    Matthew

    A very helpful read for me. My insomnia is already improving. Some of the writing style is not the way I would choose to write things, but the content seems spot on.

  19. 4 out of 5

    Rebecca

    Too textbook like for me, not what I was looking for

  20. 4 out of 5

    Heather

    This book was very helpful to people suffering with insomnia. Not the best written in the world, but was full of good suggestions that have helped me somewhat.

  21. 4 out of 5

    Brandi Sue

  22. 5 out of 5

    Ralph L. Gunn

  23. 4 out of 5

    Kimmey Piper

  24. 5 out of 5

    Brent

  25. 5 out of 5

    Patrice

  26. 5 out of 5

    Michael Abbattista

  27. 5 out of 5

    Stefan K Tressing

  28. 4 out of 5

    Matthew

  29. 5 out of 5

    Lynda

  30. 5 out of 5

    Francisco

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