The Insomnia Workbook: A Comprehensive Guide to Getting the Sleep You Need

After suffering from increasing insomnia of 2.5, 3, or 4 hours sleep nightly, in desperation I purchased and downloaded this book on my Kindle yesterday afternoon. I did a speed-read through half of it concentrating on the parts that described me. I immediately started trying the strategies suggested. Last night, for the first time in years, my mind wasn't racing when my head hit the pillow. I was actually drowsy. I fell asleep in about 20 minutes - a record for me since I usually toss and turn for up to 2 hours and then wake up several hours later unable to go back to sleep. After incorporating some of the suggested strategies, not only did I fall asleep in about 20 minutes, I actually slept the complete night through!!!!If that isn't sufficient endorsement to buy this book, I don't know what is. I live in a rural part of the U.S. so I'm grateful for this kind of expertise through a book. I look forward to reading the entire book this weekend, making some permanent lifestyle changes, and finally not dreading nighttimes anymore when "trying to get some sleep" was becoming increasingly challenging to me.Although this book is directed toward adults, there are very helpful suggestions throughout it that would also make it a valuable tool for parents whose children don't easily fall asleep. Some things for parents to consider include what activities take place in the bedroom verses other parts of the house, dimming the lights awhile before bedtime, and, obviously, certain foods and substances that interfere with our sleep cycles.-----P.S. It is now almost a month later since I wrote my initial review of this book. I am now sleeping 7 to 8 hours most nights although sometimes it drops to 5 or 6 hours per night. I have learned important principles: (1) To "reprogram" myself to be prepared for sleep when my head sinks into my pillow and if not, to get back up; (2) What strategies help my mind to shut off and prepare for sleep; (3) What activities I was previously doing that were counterproductive - causing my mind to stay in high gear even when I was very exhausted; (4) To no longer worry if I have a night or two of less sleep since I now feel in control of my sleep habits.The very best thing about this book is that no medicines (often with serious side effects) are recommended to help a person sleep.

The true cost of sleep difficulties are immense. Compromised health, immune system dysfunction, loss of productivity and energy during the day, weight gain/digestive troubles, focus and concentration loss, mental health decay, and the list goes on and on. So grab some sleep pills and be done with it, right? Not so fast. The true cost of addressing it that way? Side effects may include compromised health, immune system dysfunction, loss of productivity and energy during the day, weight gain/digestive troubles, focus and concentration loss, mental health decay, and the list goes on and on. For sure, there are some very specific cases where meds are necessary, and the benefits outweigh the side effects. But what Big Pharma doesn't want you to know is that this is the EXCEPTION, not the rule.As a clinical psychologist, I consider Dr. Silberman's "The Insomnia Workbook," my automatic go-to, to assist patients in understanding and overcoming sleep difficulties. This book has helped many of them regain restful, healthful sleep, often avoiding the use of sleep meds altogether, or much better able to decrease and/or wean off altogether, with the help of their physician. In simple but comprehensive language, Dr. Silberman walks you through the process of understanding WHAT sleep difficulties you may have (there are many... not just garden variety "insomnia"), figuring out your best habits and practices, empowering you with tools and techniques to increase the quality and consistency of your sleep patterns, address worries and concerns that may impact restful sleep, and guide you toward healthy lifestyle changes in your waking life that dramatically improve the overall quality of your days. What I find vital in her approach is that it is more than the culmination of a bunch of tools and techniques (many of which you might have heard here or there as non-integrated "sleep tips"). It is a method that coordinates your efforts, thereby giving it that much more power... and definitely rivaling the effectiveness of the "quick fix magic pill" that comes with much more than you bargain for!If sleep is a concern for you, if you want to find the most healthful and natural way to restore what your body already knows how to do, this is your guide.

As a Medical Doctor who offers CBT to my patients I recommend this book to all my patients struggling with insomnia.I find the tools included, such as questionnaires, sleep logs, and relaxation exercises—particularly useful for tracking progress and implementing the strategies discussed. The book discuss sleep medications and offers a reasonable perspective on their use, which can be a valuable reference for those patients who prefer meds.“The Insomnia Workbook” stands out as a practical, user-friendly guide that empowers individuals to take control of their sleep.I recommend it not only to my current patients enrolled in CBT, but also people who cant’t access my care (due to a waitlist/ because they are reaching out to me from a different country etc). I believe this book can provide the reader with the skills to stop racing thoughts at night and improve their overall sleep quality.🌿

Libre excellent sur les apöucations de CBT contra l‘insomnie.

I received this book today. Having had a quick at It certainly needs updating regarding up to date sleeping medications. It doesn't tell me anything I didn't already know. My problem is going over past events not current or near future events . This is not addressed. I will however give it ago.

•• Introduction ••This is going to be a long review, and I apologize if it puts you to sleep. My personal story can be skipped, but I felt someone might relate to it.For years, I slept poorly. A concussion, suffered two years prior, only made things worse. Brass tax, the Insomnia Workbook helped solve a decades-long issue in about 3 weeks. My sleeping pattern has become consistent, and I have a healthier appreciation for proper sleep hygiene. I'll dip further into my personal struggle after the introduction.So what's in the book? The Insomnia Workbook educates on different types of insomnia. It highlights insomnia's typical causes, potential solutions, and realistic FIRST steps. First is key here. If you're having intense issues and have already tried the Cognitive Behavioral Therapy route, this book won't help. You should see a sleep specialist. If you even think that you have sleep Apnea, see a sleep specialist. There's no harm in ruling it out. I firmly believe this book is for folks who are excessively fatigued seemingly without reason, not those who have symptoms of apnea or become violent or who place themselves in mortal danger.The book's solutions are rooted in Cognitive Behavioral Therapy. The premise is that we have LEARNED our insomnia over time by creating and following poor sleeping habits. Is your room dark enough? Are you following the schedule that is correct for you, individually? Those habits, CBT practitioners argue, are capable of changing for the better. Once those habits are adjusted, the workbook introduces its practical solution in a step-by-step format: the concept of intentional sleep deprivation. Basically, you purposely stay up as late as possible, fall asleep naturally, and wake up at a scheduled time. However, you don't just "DO IT." You track your sleep and look for patterns. You slowly scale back the time deprived. You learn about your habits and hopefully discover things that were hurting (and things that can help) along the way. As the days go by, you tire earlier and earlier; you then go to sleep earlier and earlier, allowing yourself to properly align with your desired schedule.Keep in mind that everyone's sleeping needs are different, as the book readily states. Someone who functions well on 8 hours of sleep cannot force their way through a 6 or 12 hour pattern.•• My Bout with Chronic Insomnia ••I've always been "that guy." My mother used to say, "Oh, you're always so sluggish in the morning. You should go to sleep earlier." Good thought, mom... only, I couldn't. I got tired when I got tired. I would, throughout my life, go to sleep in time with my partner... and typically lie in bed for 30 minutes to an hour; whereas she would fall asleep in 5 minutes flat.Additionally, I always seemed "more tired on average" and to "tire more easily" than my contemporaries. In my early thirties, I started using medical marijuana to deal with pain from a herniated disc and to alleviate certain concussion symptoms. Now, I've admittedly never been one to "get high" for the sake of "getting high." I'm still not a fan of the feeling, but straight away, I found that it made me intensely sleepy. I started using marijuana oil every single night to aid in sleeping. At first, it was wonderful! I'd take a little two hours before bed time and feel tired in time to sleep next to my partner.After a month, I became curious. I was sleeping all through the night, but I still didn't feel "refreshed." I wondered if I was becoming reliant on the oil to sleep. I tested the theory and skipped a dose. I woke up at 12am and couldn't get sleep for hours. The next night, I took the oil on time, and boom. Out like a light. A couple weeks later, I skipped the oil. 1am rolled around, and I was staring at the ceiling.I couldn't take it anymore. I resolved to go to a sleep clinic.•• How CBT Helped Me ••Several months later, my appointment was up. The specialist doctor asked me a bunch of questions. He determined that I likely wasn't suffering from apnea; although, he said we could do a sleep study to rule it out. The study is $1000 a pop and could be indeterminate. I wanted to hear his other thoughts. He felt I was TRYING so hard to sleep that I had taught my body it was okay to lie in bed and mull over the day's events. In other words, I was getting into bed and thinking too much. He said, the concept of CBT is that we teach our brains that the bed is for sleeping and nothing besides. We don't go into bed to read. We don't watch TV. We get into bed, and we pass out asleep. Done. Well, sure, I said... I'd heard that before. Still, I figured I would listen to him. He suggested this exact book as a first step. He also suggested I meet with a behavioral therapist if I required any further answers or clarification. I never did meet with the CB therapist because the book straight up worked.I went home, read the book, and followed the sleep deprivation methodology to the letter. I got a bunch of books and routinely read them before sleep. I refused to force sleeping at the same time as my partner (even though I really wanted to). Throughout, I tracked my effective sleep, slowly tapered off using the marijuana oil, and now I fall asleep on a regular schedule with no drugging required. I won't go into all of the specifics because I'd rather you read and learn about how to treat your specific situation. Everyone's timing goals will be different; although, we all just want to get to dreamland.Now that I know how much sleep works best for me, I feel like my sleep schedule is more flexible. As long as I get 7 and a half to 8 hours of sleep, I'm peachy. Take that, highschool era mom! The most interesting thing is that I have literally been remembering my dreams for over a month straight. I've never dreamed this consistently, nor that I could ever remember. I'm not sure if it's because I'm simply getting enough sleep, but I sure ain't complaining.•• Addressing Criticisms ••One reviewer said, "Oh no, not ANOTHER CBT related book. This book contains no 'new' information, and it doesn't explore the possibility that insomnia is physiological in nature." I absolutely empathize, but I don't feel that's a fair review of the book's actual contents. That's based on what you already know and what you wish the book contained. If I were dealing with insomnia beyond the scope of CBT, I might be P'd off, too. But that doesn't change the fact that the first thing the average person should look into is cognitive behavioral therapy because, for the large majority of chronic insomnia patients, it helps... and it's rather easy to implement, too. If that doesn't define a good first step, I'm not sure what does.I repeat. If you have serious concerns, go to a sleep clinic. Don't self-diagnose.•• Conclusion ••This book helped me sleep better, unequivocally. I never had to go back to the sleep clinic, and I'm happily employing the methods it espoused. Not bad for a $15 solution. Sleep should be joyful, not painful. Best of luck in your own sleep quest.

very helpful and I learned a few things that helped with my insomnia even though thanks to my doctor I was already practicing the major points