Sink Into Sleep: A Step-by-Step Workbook for Reversing Insomnia

by Judith R. Davidson

Based on decades of research, it is now known that the most effective program for the reversal of chronic insomnia is called "Cognitive Behavioral Therapy for Insomnia" or CBT-I. However, this treatment is rarely available to the general public as CBT-I is usually only offered by specially-trained psychologists or as part of research studies. People using CBTI report improved sleep, often in as little as 2-3 weeks and maintain good sleep for years. Sink into Sleep breaks CBT-I down into a step-by-step, easy format, allowing the reader to follow the same effective program that patients in the clinic do. Although Sink into Sleep is anchored in the science of sleep, the tone of the writing is reassuring and encouraging filled with first person accounts and easy to use worksheets. Much, Much More Than a Workbook, Sink Into Sleep "

Genres: Nonfiction, Health, Self Help

216 pages, Paperback

First published October 9, 2012

Reviews

[Ally · Rating 5 out of 5]

This book is more than just a list of sleep hygiene techniques, which was very refreshing. Davidson writes in a straight-forward, non-judgemental, and empathetic way and its very clear she has helped many people overcome their insomnia. I am currently finishing off week two of the program and my sleep has already improved significantly. It is a difficult program to stick with as it involves sleep restriction and you will be very, very tired, especially for the first few days. You also need to be diligent as it involves maintaining a strict sleep schedule and keeping track of your sleep. However, she provides the sleep diary for you and it takes a quick minute to fill out each morning, so its not time-consuming. I think its worth the short-term sleep loss for the potential long-term gain...if you have chronic insomnia, you're not sleeping anyways! I've heard good things from others about CBT-I and that people have improved sleep for up to two years after completing the program.

Merged review:

This book is more than just a list of sleep hygiene techniques, which was very refreshing. Davidson writes in a straight-forward, non-judgemental, and empathetic way and its very clear she has helped many people overcome their insomnia. I am currently finishing off week two of the program and my sleep has already improved significantly. It is a difficult program to stick with as it involves sleep restriction and you will be very, very tired, especially for the first few days. You also need to be diligent as it involves maintaining a strict sleep schedule and keeping track of your sleep. However, she provides the sleep diary for you and it takes a quick minute to fill out each morning, so its not time-consuming. I think its worth the short-term sleep loss for the potential long-term gain...if you have chronic insomnia, you're not sleeping anyways! I've heard good things from others about CBT-I and that people have improved sleep for up to two years after completing the program.

[Gail · Rating 3 out of 5]

Recently saw a sleep specialist and completed a sleep lab and the sleep doctor recommended this book. Learned a few new things. Generally found the narrative very repetitive. The emphasis is on doing the Cognitive Behavioral Therapy and filling out the forms. The biggest issue is sticking to a steady sleep regime of going to bed and rising at the same time every day which is tricky with weekends and vacations. It was somewhat comforting to know just how many people have issues and not so great to hear that women and older people have more problems with sleep. My sleep issues as a night owl only affect me when I have to change my schedule to suit others i.e. get up earlier or go to bed earlier (mostly on weekends or vacation)

I did appreciate the chapter on sleep medications and their side effects and would have liked more detail here.

Steps to Solid Sleep

1. Go to bed when sleepy and not before your threshold bedtime.

2. Maintain a regular rise time in the morning.

3. Use the bed ONLY for sleeping. No TV, laptops, reading, music.

4. Leave the bed if you cannot fall asleep or go back to sleep within 15 minutes. Return when
sleepy.

5. If fatigued take a short nap - no longer than an hour in PM before 3 PM

6. Maintain a sleep diary.

I wish she had commented more on broken sleep - as in awakening in the night and then getting back to sleep.


I have been practicing some of the techniques in the book and have found it helpful overall.

[Laura · Rating 3 out of 5]

Although this book goes through some of the basic sleep hygine approaches - I like the normalizing of different sleep needs and the look at practical approaches other than the usual recommendations that most folks have already tried. Since I personally don't have issues with sleep it's hard to know how helpful this approach is in practice but I did like the sleep log - helpful for assessing sleep no matter your strategy

[Kathy · Rating 5 out of 5]

An excellent resource on the science of sleep and how to improve it. I expect to revisit it as some habits take a long time to realign.

[Claire · Rating 5 out of 5]

Within a week this book made a huge difference in the quality of my sleep. I've had chronic insomnia for many years. Even though I'm a shift worker and can't change that, this program helped me regain quality sleep. I would recommend this book and program to anyone with insomnia, don't lose hope!