Say Good Night to Insomnia

The Six-Week, Drug-Free Program Developed At Harvard Medical School

Say Good Night to Insomnia

Introduction by Dr. Herbert Benson, author of The Relaxation Response A drug-free, scientifically proven program for conquering insomnia in six weeks. At least thirty million adults ure the stress of severe, chronic insomnia, and the numbers of sufferers aregrowing. Dr. Gregg Jacobs has used the six-week program offered in Say Good Night to Insomnia to help thousands of insomnia sufferers at the Behavioral Medicine Insomnia Program at Boston's Beth Israel Deaconess Medical Center, a major teaching hospital of Harvard Medical School. The program succeeds by helping insomniacs change the way they think about sleep, making it a friend instead of an enemy. Among the many topics addressed are these: * Developing a sleep enhancing lifestyle including diet, exercise, and an understanding of the importance of body temperature * Stopping a depency on sleeping pills * Managing negative emotions, stress, and anxiety * Quieting the mind and body to enhance inner feelings of peace Say Good Night to Insomnia is an empowering book that lets insomniacs take control of their minds and bodies by giving them the knowledge and techniques to overcome their problem forever.

Say Goodnight to Insomnia

A Drug-Free Programme Developed at Harvard Medical School

Say Goodnight to Insomnia

In a user-friendly, practical, organised fashion, Dr Jacobs guides you through a six-week programme for overcoming insomnia. His programme is proven to improve sleep in 100 per cent of insomniacs, allow 90 per cent to reduce or eliminate their use of sleeping pills and help 75 per cent become normal sleepers. The programme provides techniques for: * establishing sleep-promoting habits and lifestyle practices * changing negative, stressful thoughts about sleep * implementing relaxation and stress-reduction techniques The book features scientifically proven methods for achieving greater mind–body control to improve not only sleep but also overall health and wellbeing. This is more than just a book about sleep; it is a book about improving yourself and your life.

A Good Night's Sleep

A Drug-Free Solution

A Good Night's Sleep

How to overcome insomnia with visualization, breathwork, and meditation • Presents mental and physical exercises to quiet mental chatter, visualizations to prepare for sleep, and deep breathing and mindfulness meditation techniques • Explains how to establish and analyze a sleep diary and how to retrain the body to sleep solidly In A Good Night’s Sleep, Jan Sadler teaches the skills needed to break the patterns and frustration of insomnia. She explains how to overcome stress and restlessness through meditation and deep diaphragmatic breathing, how to prepare for sleep through positive visualization, and how to quiet mental chatter with awareness and physical techniques such as the “Stop/Cancel/Change” and “Shakeout” exercises. Sadler addresses how to reduce dependence on sleeping pills, determine the amount of sleep you truly need, and, most important, how to retrain yourself to sleep soundly. She provides a two-week sleep diary and shows step-by-step how to identify and analyze any underlying daytime and pre-bedtime habits that can disturb sleep. By revealing the keys to quality, drug-free sleep, A Good Night’s Sleep enables you to reclaim control of your sleep cycle and your life.

Quiet Your Mind and Get to Sleep

Solutions to Insomnia for Those with Depression, Anxiety or Chronic Pain

Quiet Your Mind and Get to Sleep

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.

High-yield Cognitive-behavior Therapy for Brief Sessions

An Illustrated Guide

High-yield Cognitive-behavior Therapy for Brief Sessions

This book explains how to weave together the powerful tools of CBT with pharmacotherapy in sessions shorter than the traditional "50-minute hour." Written for psychiatrists, therapists, and other clinicians, the book details ways to enrich brief sessions with practical CBT interventions that work to relieve symptoms and promote wellness.

Practical Strategies in Geriatric Mental Health

Cases and Approaches

Practical Strategies in Geriatric Mental Health

This book provides practical, up-to-the-minute information and tools for clinicians working with older adults. A roster of expert authors offers the most practical clinical and research insights across the most relevant, frequently encountered diagnostic and treatment problems. Each chapter is organized in a logical, easy-to-follow structure that hinges discussion of a particular symptom or disorder on the presentation of a representative, realistic clinical vignette.

The Pain Survival Guide

How to Reclaim Your Life

The Pain Survival Guide

Chronic pain sufferers can find hope and relief with this proven ten-step program that shows how gradual changes in specific behaviors can lead to great improvements in the ability to cope. Workbook exercises, behavior logs, and suggested readings help integrate these lessons into daily life.

Losing sleep

how your sleeping habits affect your life

Losing sleep

Discusses the negative impact of modern technology and modern lifestyles on sleep, assesses the effects of lack of sleep on life and work, and explores current research on sleep

Dr. James M. Rippe's Complete Book of Fitness Walking

Dr. James M. Rippe's Complete Book of Fitness Walking

A guide to fitness walking provides advice on preventing injury, walking gear, stretching, hiking and backpacking, racewalking, and walking with weights