STOP!! Waking Up Tired ... The Beginners Guide to Sleep

by Ralph Montague

FED UP WITH WAKING UP TIRED & EXHAUSTED?

You are most certainly not alone. Many people long for a better quality of sleep, however, it’s been made unnecessarily difficult with contradicting advice, thousands of sleep studies and unpronounceable words leaving you more confused than when you started on your quest to simply get a good night’s sleep.

THIS IS WHERE “STOP!! WAKING UP TIRED…” CAN HELP!

This workbook was written to make things simple and easy to action, with a no-nonsense approach to sleep. The information and advice is easy to follow, light-hearted in nature and will help you achieve the deep sleep that dreams are made of.

In this workbook, we will cover the core areas in your life where change needs to happen, in an approach that is easy to action. Split into three sections: Remove, Improve and Action

Remove: Discusses the habits and lifestyle choices that are having devastating effects on your sleep.

Improve: Covers everyday routines where making simple changes, can enhance and dramatically improve your sleep and in turn your health, happiness and outlook on life.

Action: In line with the philosophy of the STOP!! workbook series, the targets are realistic and actionable to follow, with two action plans to help make the first step to stop waking up tired, a very real and exciting reality and the second step, the pathway to rejuvenating nights of deep, relaxed slumber.

With journal style questions and prompts throughout the book, as part of the actioning process, STOP!! Waking Up Tired… allows you to get a clear understanding of where you are today, where you can be in a matter of just a few days, and where you could only dream of a few days ago, for a new more energetic and happy future you.

When partnered with other titles within the series, STOP!! workbooks can help you become the person you always dreamed you could be.

IF YOU ARE SERIOUS ABOUT NOT WAKING UP TIRED EVERY MORNING, HAVING MORE ENERGY AND SLEEPING BETTER BUT DON’T KNOW WHERE TO START, THIS BOOK WAS WRITTEN FOR YOU.

259 pages, Paperback

Published March 17, 2023

About the author

Ralph is a longevity coach from Monmouthshire, based in Bristol with a focus on sleep and energy mastery. Ralph’s passion for longevity evolved from working within the anti-ageing industry for over twenty years. This, coupled with hands-on experience of living life to the full in his younger years, and wanting to maximise health in his current years, prompted Ralph to put his knowledge and expertise into a series of informative and entertaining self-help books, to encourage people to live longer, with truly life-changing results for readers.

Titles within the STOP!! series include:

STOP!! Killing Yourself .. The Beginners Guide to Living Longer (S.K.Y)
STOP!! Waking Up Tired .. The Beginners Guide to Sleep (S.W.U.T)

Ralph studied at Reading University completing a BSc in Investment Banking, followed by an MSc in Real Estate and is also the author of the UK’s leading aesthetics business book; The Profitable Clinic.

Reviews

[Clair's Books · Rating 5 out of 5]

“Life is about how you feel and not what you have”

Stop!! Waking Up Tired is an easy to read, step-by-step self help guide, to “fully optimise tomorrow, the night before”. The activity pages at the end of each chapter are quick and insightful.

The author is a sleep, stress and longevity coach and the insight into his life choices intrigued me!

What I learnt:
- 7+ hours of sleep a night can help prevent negative future health issues
- Eating early is best
- I’m a bear chronotype 🐻 (I didn’t have a toy bear so please meet my sleeping buddy, Hippo)

Changes I’ve made:
- Night mode on my phone (blue light filter) is now turned on 👏

To test:
- No caffeine after 12pm
- No late night cheese
- No dark chocolate at night
- Sleeping on my left (rather than right)

Future:
- I’ve always said I wanted my own duvet - maybe it’s time!
- I’ve been debating getting curtains (we have blinds) for a long time - I will consider!

[Pauline Knox · Rating 5 out of 5]

I really liked this book and definitely feel like I took a lot from it, and I know that I will go back to different parts of it again too.
It’s such an easy book to read and this is mainly down to the author’s style of writing. The paragraphs and the chapters are both short, so you can easily fit in reading this book in bite sized chunks if time isn’t on your side.
I personally also loved the quotes at the start of each chapter, some are funny and some inspirational.
The author does use some humour throughout the book and I really liked that and I think it’s another contributing factor to how easy this book feels to read.
I liked the chronotype quiz and the journal sections at the end of the chapters. They were great for reflecting on what I had read and considering what steps I could take to make changes.
I highly recommend this book to anyone who has any issues with their sleep.
My thanks to the author and to LoveBooksTours for gifting me this book and I am leaving this review voluntarily.

[The Difference Engine · Rating 5 out of 5]

🇬🇧📚 Book Tour Review 📚🇬🇧

Thank you for my ARC 😍

#️⃣ 2023 Tour Number: 19
#️⃣ 2023 Books Read: 18
🌟 Rating: 📓📙📘📗(4/5⭐)
🔲 Book Title: Stop!! Waking Up Tired
🖋️ Author: Ralph Montague @ralphymontague
🎭 Genre: Non-fiction
📖 Format: 📖 Paperback book
📄 Pages : 150
🖨️ Publisher: FCM Publishing @thefcmgroup_publishing
📢 Tour: @lovebookstours @lbt.crew
📅 Tour Dates: 3rd - 20th April 2023
📅 Review date: 14th April 2023 (Sorry it's late)

#LBTCrew #lovebooktours
.
#bookstagram #bookblog #bookreview #ukbookblog #ukbookstagram #bookworm #readersofinstagram #booktour #lovebooks #lovereading #2023books #bookstoread #bookstoread #BookTourReview #ad #adpr #blogtour #TDEPReviews

💻📖🎧 Book format & quality 💻📖🎧
Glossy covered paperback book with thick cream pages

🌻SpLD comments (from a dyslexic)🌻
My SpLD loved this book. It is well spaced with gaps to write and annotate. Lots of quotes in different fonts to differentiate and well sized chapter length.

🎨 Artwork 🎨
Bright yellow text on a blue cover, the cover is all text, so you know what you are signing up for.

✒️ Plot 📉
I really enjoyed this book. Anything self help related always peaks my interest. Some if the authors advice was things I already knew but there were a lot of top tips in there too.
I particularly enjoy the opening few chapters which build up your understanding of the topic and your own behaviours. I would have pitched myself as a lion 🦁 but it turns out I'm a bear 🐨.

I like that the book allows room for notes and annotations and there is space and quotations between the sections too. The book is really easy to dip in and out of too.

📢 Favourite quote
"Always start with the things you can control"

📖 Read more 📖
I particularly enjoyed the authors writing style and the way the book is was presented. I would enjoy reading more from this author.

🤓 Author Synopsis 🤓
FED UP WITH WAKING UP TIRED & EXHAUSTED?

You are most certainly not alone. Many people long for a better quality of sleep, however, it’s been made unnecessarily difficult with contradicting advice, thousands of sleep studies and unpronounceable words leaving you more confused than when you started on your quest to simply get a good night’s sleep.

THIS IS WHERE “STOP!! WAKING UP TIRED…” CAN HELP!

This workbook was written to make things simple and easy to action, with a no-nonsense approach to sleep. The information and advice is easy to follow, light-hearted in nature and will help you achieve the deep sleep that dreams are made of.

In this workbook, we will cover the core areas in your life where change needs to happen, in an approach that is easy to action. Split into three sections: Remove, Improve and Action

Remove: Discusses the habits and lifestyle choices that are having devastating effects on your sleep.

Improve: Covers everyday routines where making simple changes, can enhance and dramatically improve your sleep and in turn your health, happiness and outlook on life.

Action: In line with the philosophy of the STOP!! workbook series, the targets are realistic and actionable to follow, with two action plans to help make the first step to stop waking up tired, a very real and exciting reality and the second step, the pathway to rejuvenating nights of deep, relaxed slumber.

With journal-style questions and prompts throughout the book, as part of the actioning process, STOP!! Waking Up Tired… allows you to get a clear understanding of where you are today, where you can be in a matter of just a few days, and where you could only dream of a few days ago, for a new more energetic and happy future you.

When partnered with other titles within the series, STOP!! workbooks can help you become the person you always dreamed you could be.

IF YOU ARE SERIOUS ABOUT NOT WAKING UP TIRED EVERY MORNING, HAVING MORE ENERGY AND SLEEPING BETTER BUT DON’T KNOW WHERE TO START, THIS BOOK WAS WRITTEN FOR YOU.

🛒🛍️ Buy Links 🛒🛍️
https://amzn.to/3kcjbtG

[Amy Thomas · Rating 4 out of 5]

This book sounded really interesting and I wanted to share it with my husband as we both have very different sleep patterns - I'm usually asleep as soon as my head hits the pillow, but my husband has always had trouble getting enough sleep and so this book sounded like the perfect way for us to get some advice on how we can help him to sleep better.

I found it to be a very informative book, read over just 2 nights (probably when I should have been sleeping!) and it gives clear, concise, and practical advice for improving sleep quality. The information is delivered in an easy manner with a dose of humour thrown in too.
It is extremely easy to read with short, punchy paragraphs making up short, punchy chapters. There was no 'waffling', just solid advice on laid out in steps explaining the how and why behind them. The chapters are clearly defined, it is easy to go back and re-read/review the advice also.

The author touches on his own life as an illustration to some of his points - however, he currently lives a single life, and has been well rewarded for his years of hard work. I found this meant that, sometimes, it was hard to relate to just a couple of his proposed solutions. This absolutely should NOT put you off reading this book though, most of the advice is certainly easily doable, accessible, and affordable to the everyday person.

Overall, if you want or need to improve your quality of sleep, then I would highly recommend this book.

[Nicola Malloch · Rating 4 out of 5]

As someone who really struggles with my sleep pattern I jumped at the opportunity to read this book and see what more I can be doing to change the pattern I am in. For me everything changed when I had my kids (obviously that has a massive impact on everyone's sleep) and my sleep just went out the window and as they grew my pattern just stayed as a night owl who yearned for a few hours of alone time. This book was really interesting and explained how small things impact your system so dramatically, it is filled with so much useful information in bite size chunks that make it easy to digest. I really enjoyed picking this book up and reading the smaller chapters when I had a few minutes and reflecting on how they impact my own sleep pattern. I think my biggest contributer is food and that was something I had never considered before reading this book.

[Amanda · Rating 4 out of 5]

As some of you know me, I am not one of those person who could read everything and anything, I find myself difficult concentrating and enjoying other genres, especially non fiction, but let me say - I "swallowed" this book in one sitting.
#stopwakinguptired is really easy and enjoyable read. I found some facts that I didn't even knew before, loads of interesting quotes throughout and even some questions that can help you to guide yourself to the better sleep.
One of the facts that I found really interesting was that still to this day no one doesn't know how antidepressant works, only that they do what they suppose to do.
Fave quote: "sleep is the best meditation"- Dalai
Lama
And I followed one of the rules for better sleep - put the devices away at least half an hour before sleep and I found myself not waking up throughout the night! That actually worked !!

[Paula Learmouth · Rating 5 out of 5]

Can I start by saying Thank You Ralph for another great book. I was lucky to be asked to review Book one and I still use it now, so when I was asked to review this one I jumped at it, as this is one part of my life I struggle with.
I have problems with sleep and being tired, even if I have 8/9 hours sleep I still feel tired.
The book is set into sections each with a selection of chapters. You get 'checklist' and 'Your Personal Sleep Notes'. The chapters are not to long that you won't want to read it. Just read what you are comfortable with then go back to it later. There are things in this book that I would never of thought would be stopping me sleeping, I don't want to give and spoilers, but what I would say is 'Get It and Read It' you will be surprised what you read, that will help you sleep better and wake up feeling good

[Vicki (chaptersofvicki) · Rating 4 out of 5]

This book immediately grabbed my attention as I do not sleep well at all. I wake numerous times in the night as I am a very light sleeper.

There are some great hints and tips in this books some of which I have started to use, like setting the blue light filter on my phone, not snacking after my evening meal and not drinking so much later in the evening also.

I plan to make other changes too and hopefully these will help improve my sleeping in the near future.

The book is full of information and it is explained simply and to the point rather than being so in depth you struggle to follow it.

I liked the authors straight forward no excuses attitude.

Thank you to Love Book Tours for having me on the tour and to the author for my gifted and signed copy of the book.

[Bianca Duthie · Rating 4 out of 5]

I'm not one for self-help books, I take them with a pinch of salt generally, however I do often struggle with getting up and feeling sleepy, so I was interested to see where this would go.
I like that the language is kept casual and colloquial. It all seems fairly common sense ideas, but 5 sound better here!
My chronotype is bear, and I'd say I definitely hold most of those characteristics.
The book is set out into different sections so you can jump straight into a particular one if that is going to be of most interest. There are some pages at the end to help you develop into a better sleeper, and I like that idea very much.
It's a great idea, and I will definitely give some of these ideas a go!

[Edyta · Rating 5 out of 5]

Tomorrow starts the night before.
Ralph Montague

My anxiety episodes starts with bad sleep, waking up at night, laying for hours and waking up tired. I wanted read this book as recently again struggling with sleep. Maybe it's a part of being a mom, when you light sleep, but sleep for me had always a weird episodes.

This book has some great tips and hints to improve and develop the sleep patterns. You can discover your chronotype. It is the natural inclination to your body to sleep at certain time. Chronotype are varies for everyone. Knowing your chronotpe can help understand yourself a your sleeping patterns and natural rhythm. I'm a Bear and I can kind of relate to the characteristics. What type are you?

[Kelly Bracci · Rating 4 out of 5]

•𝕊𝕥𝕠𝕡!! 𝕎𝕒𝕜𝕚𝕟𝕘 𝕌𝕡 𝕋𝕚𝕣𝕖𝕕...
•ℝ𝕒𝕝𝕡𝕙 𝕄𝕠𝕟𝕥𝕒𝕘𝕦𝕖

As someone who doesn't sleep great this was a perfect @lovebookstours for me to get a place on.

In March my average Deep Sleep was 49 minutes a night with an average of 6hrs 19 minutes sleep a night.

There were plenty of hints & tips in this book & I liked that it wasn't so in depth you felt lost!

Some of the processes just aren't possible for me due to my commute etc (last meal 4 hrs before bed) but there's a few I've already implemented like turning the Blue Light Filter on on my phone, making my room darker & only using my lamp at night.

An informative book with some great facts. Thanks to @ralphymontague for this book & also the great phrase signed at the front.

#books #bookstagram #lovebookstours #ralphmontague

[Emma book blogger Fitzgerald · Rating 5 out of 5]

Thank you @ralph_montague @chronospublish @KellyALacey @lovebookstours letting me be part of this tour and review this book. Stop!! Waking Up Tired is a interesting read defiantly gave me food for thought. I found it very easy to read and enjoyed filling the tests out and how you could fill out journal-type questions at each chapter. It is a 'book you can keep coming back to trough out your life. I think for anyone struggling with sleep this book is for you. I found it fascinating what food not to eat before bed and I have eaten all of them before bed crisps cheese, and curry and I will not be eating them before bed again. Everything i read made sense i will defiantly try to incorporate these changes at bedtime. 5 stars.

[Wayne Mullane · Rating 5 out of 5]

As somebody who struggles to sleep most nights, I found this a genuinely useful book. I know it's one that I'll keep referring back to as well.

The author writes in plain English, so it's easy to take in vital lessons for a good night's sleep. Getting up to use the loo in the middle of the night can be an issue for me, so I found the chapters on not drinking caffeine after 12pm and to avoid drinking any liquid after 5pm particularly useful.

There's a handy journal at the back too for the reader to self-assess how they can get better ongoing sleep. It'll be interesting for me to use this as a guide.

[Naturalbri (Bri Wignall) · Rating 4 out of 5]

Being a working mum, of two kids, I am always tired. Yes, even when I wake up in the mornings. I also suffer from chronic conditions that make me tired all the time, so I need all the help I can get. This book, like Ralph’s other read, is laid out in a way that is both easily understood and very easy to do. Something we all need! The three level method is put together so you can enjoy the read and take in all the detail and instruction, as well as giving you actions and goals to work toward…or sleep toward.
Overall, a clever book that is very well thought out. I highly recommend it to anyone who struggles with sleep or feeling tired in the morning.

[Tiffeny Brown · Rating 4 out of 5]

I often struggle with sleep so I was really keen to read this book, but I do sometimes find non-fiction a little boring so was pleasantly surprised to find this to be the complete opposite! It was easy to read, simple to understand and the author has a brilliant sense of humour which totally shines through. There were lots quotes throughout relating to sleep which I personally loved.

I thought the journal style questions were a great idea as you can go back to them and see if your answers have changed once you've implemented some of the changes mentioned.

This book was jam-packed with useful tips, some of which I have already put into practise such as turning on the blue light filter on my phone. I didn't even know it existed 🙈

If you need help with getting off to sleep or staying asleep I would definitely recommend this book to you.

I can't wait to read more books by this author.

[Jess Marshall · Rating 4 out of 5]

What an interesting book, I mean so many factors to consider when you are trying to get a good night's sleep. I'm a mum of four so well I'm so use to not having a prefect sleeping routine so im usually wakijg up tired and I am aware of certain things that can keep you awake. But there was so much that I wasn't aware of that I am now. And I'm so glad I'm able to follow these and hopefully have a week where I can wake up refreshed and ready to go. I love the ending of each chapter that I can fill in and look back at.

[Marie’s Book Boutique · Rating 5 out of 5]

As a person who struggles to sleep for many reasons, I was very intrigued by this workbook. I really enjoyed Ralph’s easy going and humorous writing style, it made it a joy to read and so easy to understand. It’s the first self-help book I’ve read in this style and layout it really works well indeed. I really felt I gained a lot from working through this book. I had to give myself a pat on the back as a couple of this Ralph suggests I was already doing! Yay to me!!!

I loved how interactive this book is with question to answer after every chapter then Ralph would give suggestions on things to do. Answering the questions identified areas I needed to look at or change a bad sleeping habit in order to aid my sleeping. The sleep quotes at the beginning of each chapter really resonated with me, which added to my reading experience of this book.

I feel the way the way Ralph has laid the book out was excellent for a self help book and made retaining the information a lot better. I have to say I couldn’t help myself I’ve tabbed a lot in the book while I was reading so if I need to refer back I can. So far after finishing the workbook I’ve managed to identify things and habits I need to work on and have even managed to implement a couple and I’m working on the rest. Ralph suggests that by braking it down in to small chunks in order to make a habbit stick, and he’s so right! It really is working so far by braking it down and my sleep is defiantly improving.

I would highly recommend Stop! Waking Up Tired… by Ralph Montague if your struggling to sleep it’s a game changer!!!

[N.L. Craig · Rating 5 out of 5]

I have been struggling to sleep lately so this book came at the perfect time for me.

This is an informative and friendly book giving you techniques as well as exercises to help you get better sleep and improve your rest cycle.

With questionnaires to help you find out what the issues could be; from whether this is due to foods, the environment or even medication.

This book is a dynamite of knowledge to help an individual develop better sleep and one I would highly recommend.

[Tami Wylie · Rating 4 out of 5]

I was drawn to this book by the title as I often wake up tired. It is easy to understand and offers clear advice on a number of ways to improve your sleep. I will definitely be trying some of this out!

[David · Rating 4 out of 5]

I wanted to read this book because my sleep is not the best. I toss and turn and struggle to switch off.
After reading this I've realised that I am doing a lot of things wrong so I am going to try the plan that is outlined in the book, well some of the points at first and progress slowly as time goes on.

This book points out the health implications of not sleeping well and I think you might be surprised at some of the things mentioned.
It's an easy read, everything is explained simply and there are tests to see where you are now, and then pointers to help you improve. I'm a Bear by the way. You will soon learn what that means. 🤣

I am going to see how my sleep improves in the next few months and then I'll report back on this post and let you know how I got on.
If you are a poor sleeper or suffer from fatigue then this is the book for you.
Sweet dreams everybody.