Insomnia Workbook: A Comprehensive Guide to Getting the Sleep You Need

by Stephanie Silberman

Forget expensive mattresses, fancy foam pillows, and white noise machines. There's no better treatment for insomnia than cognitive behavioral therapy (CBT). Research has shown that CBT works even better than powerful sleep medications, and with this wo

Genres: Self Help, Health, Nonfiction, Psychology, Mental Health

224 pages, ebook

First published August 1, 2009

Reviews

[Mike · Rating 3 out of 5]

It's been a few months since reading The Insomnia Workbook but thought I would wait to jot some several thoughts down with regard to the efficacy of its treatment. Some general things about its effectiveness:

(1) The sleep log it includes is one of the most thorough and user-friendly ones. While some people may feel fatigued answering some of the obvious questions every day - "No, I don't smoke"; "No, I didn't drink" - I took those as indicators that, since I don't smoke and rarely drink, I was headed in the right direction in terms of battling my insomnia.

(2) Its treatment of sleep medications is more balanced than the usual, full-blown condemnation you may get from peers. Ambien, as it turns out, has a certain bad reputation because of a few "sleep-driving" incidents, but a lot of people are still concerned about its long-term effects on the brain and body. I found its text about the sleep medication to be less sensational and more reasonable about the drug's consequences.

(3) The sleep log, again, is a marvelous point of reference to do for quite a bit. You learn some wonderful things about how certain patterns and behaviors can impact your mood. Since I'd had the evidence that I've had good days where I've gotten 4 or 5 hours of sleep, it has sort of empowered me to take the psychological pressure off of getting more than 6 hours.

I recommend The Insomnia Workbook mostly as a supplement to The Insomnia Answer, because The Insomnia Answer has a gentler and arguably more scholarly attitude to its delivery. The workbook has some nice exercises but as a read-through The Insomnia Answer is probably better.

[Gaijinmama · Rating 3 out of 5]

I disagree with some of the author's ideas (for example, she's an advocate of "sleep-training " babies, which doesn't fit my parenting style or the culture I live in). Also, some of her points were obvious, No-Spit-Sherlock. I mean, really? Stress and too much caffeine can cause insomnia?? Who knew!
That said, this book has some good, straightforward advice and practical exercises, so I do recommend it for those who are just getting started dealing with drug-free approaches to sleep problems.

[Michele · Rating 3 out of 5]

"Forget expensive mattresses, fancy foam pillows, and white noise machines. There's no better treatment for insomnia than cognitive behavioral therapy (CBT). Research has shown that CBT works even better than powerful sleep medications, and with this workbook, it's easier than ever to put these strategies to work to help you ward off insomnia and finally get to sleep.

The Insomnia Workbook is designed to simulate the experience of seeing a professional CBT sleep specialist. First, you'll assess your sleep habits with questionnaires and evaluate how your sleep problem affects your life; then you'll learn a variety of proven techniques sleep specialists recommend to their clients. This book includes all of the tools you need to better understand your insomnia and create an effective plan for getting the sleep you need.

With this complete program, you'll:•Stop the racing thoughts that keep you awake at night•Train yourself to sleep using stimulus control, sleep restriction, and deep relaxation skills •Identify foods and lifestyle factors that may be making things worse•Keep a personal sleep log to track your progress"

I copied a few of the worksheets to guide my sleeplessness.

[Ei · Rating 5 out of 5]

Grateful for this book. Using my OURA ring to track sleep maintenance, I have decreased my sleep latency (time to fall asleep after getting in bed) from 60-120m down to < 10 m consistently. Deep sleep up to 60m and REM ~ 60-90m per night. Total sleep up to 7-8h regularly. When I have 3-5h of sleep, I no longer spaz out, and my sleep returns to demand after an evening or two, if, I remember to relax and extend my sleep/wake up time to 10 am (even though I don't stay in bed that long, I give myself that amount of time). I now do not attempt sleep until after 10pm. I do evening reading and computer work with f.lux online, in another room, not in bed any longer. I do not nap at all. I do fast and tend to have decreased total sleep during this time. Overall, my sleep has greatly benefited after following the recommendations from this book.
PS I do listen to calming audiobooks when falling asleep and awakening during the night to use the restroom. This is something I have done since my illness in 2013 to "turn my brain off".
I no longer use benadryl, or phenylated GABA to aid in my sleep during the night, and my sleep scores are much better!

[All the King's Books · Rating 4 out of 5]

Not bad, some good advice but nothing new. I read this straight after Gregg Jacobs' book on insomnia and Silberman's book offered nothing new for me.

The sleep log was much more extensive and can be useful for people, but for me it wasn't necessary. She also has a chapter focused more on women, so again, might be useful for certain people.

If anything, I appreciate this book for confirming what Gregg Jacobs' wrote in his book.

[Linda Allasia · Rating 3 out of 5]

I had already tried all suggestions in this book. Therefore I didn't get much out of this book. Having said that, I feel this is a very good book for anyone in search of sleep hygiene habits.

[Arthur G · Rating 5 out of 5]

Saved my sleep! Use this if you struggle with sleep!!!

[TAMUSA Student Counseling]

Available at the TAMU-SA Library:
https://tamusa.on.worldcat.org/oclc/8...

[Alias · Rating 2 out of 5]

Some good helpful methods and thoughts, but repetitive, not great writing.

The key take-away I got was to strengthen the association between your bed and being asleep. Not only having permission, but being encouraged to get up if I'm not falling asleep was a big thing for me.

[Linda Allasia · Rating 3 out of 5]

I feel that this book is worthwhile, however, I had already tried most all of the suggestions.

[Robert Muller · Rating 5 out of 5]

This book is a solid introduction and workbook for the cognitive behavioral therapy approach to dealing with non-apnea insomnias. Silberman explains succinctly and cogently the theory and practice behind the approach and clearly lays out the techniques and rationales for the various components. I can't say my sleep has improved tremendously yet, but I know how to do something about it now.

[Brian · Rating 5 out of 5]

An excellent book for anyone who has difficulty sleeping.

[Ashley RiggzSnadez · Rating 4 out of 5]

Stresses CBT to assist in helping insomnia and I've found this to help me a lot!!! Great book! Extremely helpful

[Nicole · Rating 3 out of 5]

Some good tips and ways to address insomnia. It will require work...but could be worth it.