The Sleep Workbook: Easy Strategies to Break the Anxiety-Insomnia Cycle

Conquer anxiety-induced insomnia with your mind―a workbook for rethinking sleep

If you are among the 1/3 of adults in the United States dealing with the vicious cycle of chronic sleep disruption, you can put your worries to bed. The Sleep Workbook uses the scientifically proven Cognitive Behavioral Therapy for Insomnia (CBT-I) to change your thinking, improve your life, and help you get a good night’s rest.

By following easy-to-understand and easy-to-follow steps, you can reduce anxiety, change detrimental sleep habits, and sleep more easily. CBT-I can help you make measurable positive changes, boost your confidence, and have more energy to do the things that matter. Before turning to options like sleeping pills, take the time to understand your insomnia and change the things you have full control over―your thoughts and behavior.

The Sleep Workbook contains:

Personal experience―Use self-assessments, journal prompts, and self-reflective questions to fully grasp your underlying issues.Success rate―About 80% of people who complete CBT-I show long-term sleep improvement.A stronger you―As you learn to combat anxiety and other types of mood disorders, you’ll likely increase your self-confidence because you were able to help yourself.

No more counting sheep for you! Break the sleepless nights and start your days refreshed.

From the Publisher

A few of the helpful strategies to improve sleep:

Working Through Anxious Thoughts

In order to change our thoughts, we must first identify those thoughts that cause discomfort and lower our self-confidence. Once we have identified them, we can begin the step-by-step process of challenging and altering them through reason, which may sometimes conflict with our core beliefs. This is a powerful coping skill and can help you deal with intrusive thoughts.

Become Aware of Your ThoughtsIdentify Negative/Inaccurate ThinkingReshape Negative/Inaccurate ThinkingReread and Re-rate Your Thoughts

CBT-I: There is Help for Insomnia

Our behaviors around sleep have the potential of helping us get to sleep and stay asleep at night. These behaviors will also involve our daytime activities. When we make sleep a priority, we learn to balance those things that can reduce our ability to get to sleep and stay asleep with those activities that can promote good sleep. CBT-I works with the following factors.

Sleep HygieneSleep RestrictionStimulus ControlSleep-Interfering Arousal/ActivationFood and SubstancesBiological Clock

Committing to Change

One of the most common roadblocks to managing anxiety and insomnia is failure to admit your sleep need to yourself. It can take some time for your brain to adjust to the idea that you need less sleep than you’ve set as your goal. It seems very logical to conclude that being sleepy means you’re not getting enough sleep. But spending too much time in bed interrupts your sleep because you exhaust your sleep drive. The daytime symptoms of spending too much time in bed are the same as the symptoms of not spending enough time in bed (tiredness, sleepiness, lack of motivation). You’ll get better results if you adjust according to your sleep need.

Publisher ‏ : ‎ Callisto; Workbook edition (May 5, 2020)
Language ‏ : ‎ English
Paperback ‏ : ‎ 134 pages
ISBN-10 ‏ : ‎ 1646116313
ISBN-13 ‏ : ‎ 978-1646116317
Item Weight ‏ : ‎ 12.8 ounces
Dimensions ‏ : ‎ 7.5 x 0.32 x 9.25 inches