Read by Erica Sullivan

Fall asleep, stay asleep, wake up rested―proven strategies for beating insomnia. Make your bed and actually sleep in it. The Book of Sleep provides dozens of quick, easy, and evidence-based strategies that are more effective and sustainable than sleep medication for people who suffer from insomnia. Based in CBT-I (cognitive behavioral therapy for insomnia), the techniques in this book were developed by a clinical psychologist who specializes in insomnia treatment. Find the relief you need and wake up feeling truly restored. A good night's sleep isn't just a dream anymore. The Book of Sleep includes:Stand-alone strategies―Each helpful strategy is complete by itself so you can pick this book up anywhere and find help.What's your sleep pattern?―Keep a daily log of the quantity and quality of your sleep so you can remember details that are helpful in addressing your insomnia.Sleep tight―From kicking caffeine to keeping cool, get pointers on how to properly set the stage for restful sleep. Rise and truly shine. Follow the seventy-five effective sleep methods in this book and get out of bed feeling your best. CHRONIC PAIN AND INSOMNIAYoure Not AloneSLEEP HYGIENE MAKE AN ACTION PLANMARY'S SLEEP STORYINSOMNIA OR CIRCADIAN RHYTHM DISORDER?INSOMNIA DISORDER VERSUS ANXIETY DISORDERSLEEP AND WEIGHT GAINSLEEP STAGESSLEEP ACROSS OUR LIFESPANWHEN TO SEEK HELPRECOMMENDED APPS FOR SLEEP AND RELAXATIONSLEEP AND TRAUMAINSOMNIA AND DEPRESSIONALEX'S SLEEP STORYRELAPSE PREVENTIONIntroduction: Tired but Wired!Getting StartedInsomnia in the Long TermHow These Strategies can Help1 Keep a Sleep Diary2 Rhythm-You Can Feel ItMaking the Most of this Book3 Quit Lying to Yourself4 Wind Down5 IncreaseYour Insight6 Schedule "Worry" Time7 Cannabis, Cannot Sleep?8 Savor Your Bed9 Nix the Caffeine10 You're Getting Sleepy11 Kick That smoking Habit12 Reconsider That Nightcap13 Get Your Body Moving14 Leave Napping to Babies15 Dispelling the Sleeping Pill Myth16 No Effort Required17 S.T.O.P. Your Stress18 Food Timing19 Birds of a Feather Sleep Together20 No Pain, No Gain21 Visual Imagery22 Be a Paradox23 Reduce Your Blues24 Keep It Quiet25 Let Those Muscles Relax26 You Are Not Broken27 Are You Really Sleepy?28 Write It Out29 Just Breathe30 Fighting the Fight-or- FlightResponse31 If at First You Don't Succeed32 Create Solutions33 Give Yourself Permission to "Be"34 Cognitive Distraction35 Are Medications the Culprit?36 Rumination Causes Rumination37 Food for Sleep38 But First, Sleep39 Keep It Cool40 Mattress Matters41 Try a Body Scan42 Light It Up43 Understanding Fatigue44 Bathe Yourself to Sleep45 Assess Your Alertness46 A Lightbulb Moment47 Hydrate48 Partnering with Insomnia49 Morning Joy50 Assess Your Apnea Risk51 Create a Sleep Sanctuary52 Multitask Your Way to Sleep53 Embrace Your Inner Scientist54 Plan for Not Sleeping55 Practice Mindfulness56 Nothing Worthwhile Is Easy57 Go from Burned Out to Energized Within58 Learn to Be a Yogi59 Challenge Unhelpful Thoughts60 Try Sitting Up61 Stay Awake62 Take On an Attitude of Gratitude63 Create a Bedtime Ritual64 Increase Your Coping65 Don't Ignore Concurrent Conditions66 Get Off the Thought Train67 It's Not the Final Countdown68 Qigong69 Believe in Yourself70 Put Your Own Mask on First71 Work Through Your Worries72 A Bedtime Snack73 Tai Chi74 Keep It Dark75 Don't Stress, Compress

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