Sleep Through Insomnia End the Anxiety and Discover Sleep Relief with Guided CBT I Therapy 1st edition by Brandon Peters 1728222028 9781728222028

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Product details:

ISBN-10 :  1728222028 

ISBN-13 :  9781728222028

Author : Brandon R Peters 

End the anxiety and overhaul your sleep in six short weeks. In this groundbreaking book, sleep expert Dr. Brandon Peters shares his expertise and proven strategies to help you break free from the grip of insomnia. Whether you struggle with falling asleep, staying asleep, or both, this book offers practical solutions to address the root causes of your sleep troubles. Conquer Insomnia: Discover practical strategies to quiet your mind, relax your body, and create a sleep-friendly environment. Understand Sleep Patterns: Develop a deeper understanding of sleep patterns and how to optimize them for better sleep. Healthy Sleep Habits: Learn about sleep hygiene, bedtime rituals, and lifestyle adjustments that can positively impact your sleep quality. Mind-Body Techniques: Explore a variety of mind-body techniques, such as relaxation exercises, mindfulness practices, and breathing exercises, to calm your mind and prepare your body for sleep. Cognitive Behavioral Therapy for Insomnia (CBT-I): Learn about the highly effective CBT-I techniques that address the thoughts and behaviors that contribute to insomnia. Personalized Sleep Plan: Create a personalized sleep plan tailored to your specific needs and challenges. Expert Guidance: Benefit from the expertise of Dr. Peters, a renowned sleep specialist, who shares his knowledge and experience in helping individuals overcome insomnia and achieve restful sleep. Say goodbye to sleepless nights and embrace a new chapter of restful sleep with Sleep Through Insomnia. Reclaim your nights, restore your energy, and experience the transformative power of quality sleep.

Sleep Through Insomnia: End the Anxiety and Discover Sleep Relief with Guided CBT-I Therapy 1st edition Table of contents:

Week 1: Program Goals and Sleep Needs
Learning Objectives
Health Screening and Exclusions
Basics of Sleep
Sleep Changes with Aging
How Much Sleep Do You Need?
What Is Insomnia? Discovering the Causes of Insomnia
Introduction to the Sleep Log
Setting Program Goals
Conclusion
Week 1 Goals
Week 2: Sleep Consolidation and CBT-I
Learning Objectives
How to Analyze a Sleep Log
How Sleep Is Regulated
Night Owls and Morning Larks: Circadian Disorders
Introduction to CBT-I Concepts
Does CBT-I Work?
Identifying Ways to Promote Sleep and Wakefulness
Beginning the Process of Change
Consolidating Sleep to Improve Insomnia
Conclusion
Week 2 Goals
Week 3: Sleep Extension and Conditioning
Learning Objectives
Assessing Changes after Sleep Consolidation
Optimize Conditioning with Stimulus Control
Improve Wakefulness and Enjoy Your Mornings
How Sleeping Pills Work and the Risks
The Major Classes of Sleeping Pills
How Effective Are Sleeping Pills Really?
Effects of Sleeping Pills on Sleep Parameters Based on Research
The Dark Side of Sleeping Pills
Sleep Efficiency and Beginning Sleep Extension
Conclusion
Week 3 Goals
Week 4: Relaxation Techniques and Mindfulness
Learning Objectives
The Impacts of Mood on Sleep
Connecting Sleep-Related Thoughts to Emotions
False Beliefs Interfere with Normal Sleep
Changing Thoughts with Cognitive Therapy
The Application of Mindfulness to Sleep
Managing Stress with a List and Scheduled Worry Time
Creating a List of Ways to Cope with Stress
Using Relaxation Techniques to Fall Asleep Faster
Continuing Sleep Extension to Meet Program Goals
Conclusion
Week 4 Goals
Week 5: Coexisting Disorders and Health Impacts
Learning Objectives
Strengths and Weaknesses of Program Adherence
Causes of Fatigue and Reasons for Feeling Tired
What If It Is Not Just Insomnia?
Health Impacts and Consequences of Poor Sleep
Improving Sleep Hygiene and Habits
When to Seek Further Help
Further Sleep Extension to Meet Program Goals
Conclusion
Week 5 Goals
Week 6: Lasting Change and Preventing Relapse
Learning Objectives
Reflecting on the Most Helpful Aspects of the Program
Revisiting Your Program Goals
Creating a Sleep Schedule to Meet Sleep Needs
How to Prevent Relapses of Chronic Insomnia
Answering a Few Frequently Asked Questions (FAQs)
Conclusion: A Final Word from Dr. Peters
Ongoing Sleep Goals

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Tags: Sleep Through, Insomnia, the Anxiety, Discover Sleep, Brandon Peters