Physical health 1998

Say Good Night to Insomnia

Gregg D. Jacobs

General, the track now showing
#38
ADHD
#40

A consumer version of CBT-I, which is the first-line treatment for chronic insomnia in essentially every clinical guideline and outperforms sleeping pills at follow-up. Fixes a problem rather than describing one.

The chapter guide

Chronic insomnia improves when you retrain the bed as a cue for sleep, strengthen sleep drive, reduce catastrophic sleep thoughts, and lower arousal through a structured CBT-I program.

  1. Ch 1: You Can Say Good Night to Insomnia

    A structured nondrug program can treat the thoughts, behaviors, and arousal that perpetuate chronic insomnia.

  2. Ch 2: Some Basic Facts About Sleep and Insomnia

    Sleep is governed by interacting physiological systems, changes across life, and can become chronically disrupted through learned patterns and arousal.

  3. Ch 3: Putting Sleeping Pills to Rest

    Sleeping medicines may provide short-term relief but often do not remove the processes maintaining chronic insomnia.

  4. Ch 4: Conducting Your Own Insomnia Self-Assessment

    A baseline sleep diary and review of thoughts, habits, stressors, health, and environment reveal what may be maintaining the insomnia.

  5. Ch 5: Changing Your Thoughts About Sleep

    Cognitive restructuring identifies catastrophic sleep thoughts and replaces them with more accurate, less arousing alternatives.

  6. Ch 6: Establishing Sleep-Promoting Habits

    Sleep scheduling and stimulus control strengthen sleep drive and rebuild the association between bed and sleep.

  7. Ch 7: Lifestyle and Environmental Factors That Affect Sleep

    Exercise, light, food, caffeine, alcohol, and the bedroom environment can either support or disrupt sleep.

  8. Ch 8: The Relaxation Response

    Repeated relaxation practice can lower physiological arousal and make it easier for sleep to emerge without being forced.

  9. Ch 9: Learning to Think Away Your Stress

    Recognizing and reframing automatic thoughts can reduce daytime stress responses that carry into the night.

  10. Ch 10: Developing Stress-Reducing, Sleep-Enhancing Attitudes and Beliefs

    Broader attitudes and beliefs can reduce chronic emotional arousal and support a less adversarial relationship with sleep.

Scorecard

Universality
4 of 5
Evidence
5 of 5
Reread value
2 of 5