هذا الكتاب سيجعلك تنام

by Jessamy Hibberd, Jo Usmar, جيسامي هيبرد

We all go through patches when we find it hard to sleep. Either we have problems dropping off at night or we wake in the early hours with thoughts buzzing round in our minds. Sometimes it seems impossible to get that elusive night's sleep we so badly crave, but this book will show you how to break negative patterns, get more rest and improve your wellbeing.

Dr Jessamy Hibberd and Jo Usamar draw on the very latest developments in cognitive behavioural therapy (CBT), to guide you through proven techniques to help you get your sleep patterns back on track. You will feel rested, happier, and immediately reap the benefits in your everyday life.

Genres: Nonfiction, Self Help, Health

181 pages, Paperback

Published January 1, 2016

About the author

Dr Jessamy is a chartered clinical psychologist, author and mother of three. She lives in Hove by the sea and loves spending time on the beach with her family, as well as cycling in the South Downs.

In her books Dr Jessamy explores what’s really going on beneath the surface of our everyday lives, writing about the thoughts and feelings we all have - but don’t always say out loud.

Through expert advice and real-life examples from her clinic, Dr Jessamy will help you understand yourself better and most importantly teach you the strategies and techniques to feel your best more of the time. Drawing on more than twenty years of clinical experience – as well as her personal experience of trying to navigate life (and frequently falling short).

Jessamy's motto is: 'What we do every day makes the biggest difference. It’s small steps that lead to the greatest changes.' Something she puts in to practice (you guessed it) every day. She shared this message, as well as her personal and professional experience of how to find happiness, in her TEDx talk ‘Adventure of a Lifetime.’

For more on Dr Jessamy, you can visit her website: https://www.drjessamy.com
Or follow her @DrJessamy on YouTube, Instagram and TikTok

You can watch her TedX talk here: https://www.ted.com/talks/jessamy_hib...

Reviews

[Najati Matrook]

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اسم الكتاب: #هذا_الكتاب_سيجعلك_تنام
المؤلف: #جيسامي_هيبيرد و #جو_أوسمار
نوع الكتاب: تطوير ذات
عدد الصفحات: 181
الدار: مكتبة جرير
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هذا الكتاب إن طبقت ما جاء فيه سيجعلك تنام .، أحببت ما ذُكر فيه من بعض الحقائق وأسباب الأرق وعدم القدرة على النوم أو لنقل بعض الاضطرابات في النوم .!
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الجميل في الكتاب إن الكاتبة تكلمت عن النوم بشكل تفصيلي حيث بدأت بتعريف النوم إلى تعلم كيفية التخلص من أنماط النوم السلبية .، والشعور بالراحة على نحو صحيح .، واستراتيجيات لاجتذاب النوم .، ونصائح لتهدئة النفس .، والتحكم في بيئة النوم الخاصة بك .، والتخلص من الخرافات الشائعة .، كلها بأسلوب جميل وبسيط وممتع .، ويمكنك تطبيق بعض ما جاء في الكتاب لتتمكن من النوم براحة بعيداً عن الأرق ومسبباته .!
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سأذكر تجربتي مع النوم .، تعرضت قبل كم سنة لاضطرابات في النوم مزعج جداً .، راجعت لسببها الطبيب .، طبعاً وصف لي بعض المهدئات .، بعدها أخذت دورة في التأمل .، والحمد لله في الأسبوع الأول من الدورة تركت تلك المهدئات .، وبواسطة التأمل استطعت التغلب على هذه الحالة مع النوم ولله الحمد .! فـ التأمل من ضمن الاستراتيجيات التي تساعدك على النوم .، كذلك من ضمن ما ذُكر في الكتاب الإضاءة الحمراء في غرفة النوم .، وخلق جو مريح في الغرفة .، عدم تناول الكافيين قبل 4-6 ساعات من الخلود للنوم .، عدم أخذ قيلولة خلال اليوم .، غلق الأجهزة الإلكترونية .، والكثير مما ذُكر .!
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كتاب خفيف وسلس قد يساعدك في التغلب على بعض مشاكل النوم إن كنت تعاني منها .، لذلك أنصح به .!
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كتاب رقم: 102 لسنة 2017 ❤️📚
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#مثقفات #قارئات #محبي_القراءة #أصدقاء_القراءة #أصدقاء_الكتاب #كلنا_نقرأ #القراءة_للجميع #الحياة_بين_الكتب #تحدي_القراءة #تحدي_100_كتاب_الرابع #كتبي #مكتبي #أمة_إقرأ_تقرأ #ماذا_تقرأ #القراءة_عالم_جميل #البحرين_تقرأ_10000_كتاب #الغرق_في_الكتب_نجاة #أحلم_بشغف #تحدي_الألم_بالقراءة
#أنا_وكتبي #نجاتي_تقرأ
#najati_books

[محمد عبد الحافظ · Rating 5 out of 5]

رائع
لفترة طويلة كنت بعاني من قلة النوم والأرق والنوم المتقطع ومشاكل كتير، وصل بيا الحال إن أنام 6 ساعات في 3 ايام
ارهاق واجهاد وتوتر وقلق بلا حدود، وطول الوقت كنت بقول عايز أنام!
والموضوع متعب وحمل بشع على المستوى النفسي والمستوى الجسدي
والحمد لله قدرت أخد اول خطوة في طريق حل المشكلة وهي الاعتراف بوجود المشكلة بالأساس، والخطوة التانية هي المعرفة عشان اقدر اوصل للتشخيص المناسب وبالتالي الحل.
والكتاب ده يعتبر من أفضل الوسائل، يعيبه بعض الأخطاء اللغوية وبعض العبارات ركيكة الترجمة، وأحياناً ملل من اسلوب المحاضرة الاكاديمي.
الكتاب مرشح بشدة لكل من واجهته مشكلة في النوم.

[Jody · Rating 4 out of 5]

This was well written & really approachable. I am a notoriously poor sleeper (though currently - touch wood - sleeping reasonably), so most of this information was not news to me (I know almost all of the ways to 'fix' bad sleeping) but this was still interesting enough to read. There were a few interesting things in here (CBT related) though that I can apply to other areas of my life.

[Melek · Rating 4 out of 5]

During my high school years, I've been through a period of not being able to sleep properly. It was nothing too serious, nothing that required clinical help if you ask me at least, but it was still pretty bad. Though, it was a bliss according to my workaholic teenager brain, since I was feeling like I had all the time now that I had an excuse to go to bed at 4 a.m., wake up after two hours of sleep and go to school. It took me years to realize this was in fact something not that good if not downright bad.

I'm writing all these down to say that though I'm not suffering from sleeping problems anymore, I did my best to recall those times to consider if the strategies in the book would work for me at the time. There are ones that I'm not too sure, but for the rest, I say this might be a helpful source for those who can't sleep.

Another thing I liked about this book was its length. At 160 pages, it doesn't bore you with too much unnecessary information, but it still covers more than enough details about sleep. The only problem is, if we can call this a problem that is, I'm not too sure if everyone would be interested in learning that much about how sleep works. I did get bored a little, but it is probably because I already knew most of the info it gave, so that's not the book's fault.

Overall, I say 4/5.

[Jorgen Lundgren · Rating 3 out of 5]

An average book in my opinion. Did address some fundamental basic rules to stick to to achieve a good night sleep. However did not mention hotel rooms and any specific rules or ideas to improve the sleep in these.Like avoid staying too close to churches and disconnect your laptop / TV before going to bed.

If any of you readers know of a better book addressing hotel rooms, please let me know.
Thank you. Over the years I most likely spent a total of 3 years in different hotel rooms around the world but mainly in Europe.

JORGEN

[sparkypink · Rating 5 out of 5]

I received this book electronically for free in exchange for my honest review. I enjoyed reading it. It was very easy and quick to read. It has its basis in Cognitive Behavioral Therapy and provides techniques to "change how you think, feel, and react to sleep." As I have a background in psychology, the approach wasn't really anything new to me. However, I did like how they laid everything out in a neat easy to follow format. The suggestions they give are simple, practical activities that don't require anything more than a notebook, something to write with, and your mind. You can start immediately. In fact, they encourage you to actually do the activities as you are reading rather than waiting until you are finished with the book. In some cases you will start seeing immediate results. I can see using many of these strategies with my daughter, who tends to keep herself awake with worries and Negative Automatic Thoughts. My husband might benefit from reading this book as well. It not only tells you the "how to", but it explains the "why" behind it so it makes more sense. There is also emphasis that while this approach is fairly simple, it does take work. You aren't going your sleep overnight, it may take several weeks, and it will be hard, but totally worth it in the end. It makes you really think about and honestly examine your thoughts and behaviors.

[Lili · Rating 5 out of 5]

From Netgalley for a review:

I admit, I wanted to read this for the title, because usually when a book tells you it will make you sleep, it is because it is incredibly boring, not that many books actually come out and tell you that, but it can be implied. This book did not fit into the boring category, but I did find myself reading it before sleeping, so points in its favor.

Using Cognitive Behavioral Therapy to help people with insomnia is a great plan, because let me tell you, changing the way you think really can help you sleep. Just relaxing and not stressing about sleep or lack there of can make the process so much easier. The book also addresses the why of sleep (why we need it and how it works) along with outside factors we can change to help with sleep (like removing electronics from the bedroom and using light blocking curtains)

I am not sure that CBT and altering the environment will work for all sufferers of severe insomnia due to some nasty brain chemistry problems or because of something like Fibromyalgia, but it certainly can help alleviate the problem.

So, all in all, as a sufferer of insomnia who has implemented a lot of the advice in this book (pre-reading it, thank you mom for being a big fan of CBT and helping me out with it) and found that it does help, I cannot help but recommend this book.

[Gita Swasti · Rating 4 out of 5]

This Book Will Make You Sleep

You're not just resting, your body is going through extraordinary pyschological and pyschological processes. In fact, you can actually survive better without food than you can without sleep.

Secara garis besar, buku ini terbagi menjadi 10 bab. Dimulai dengan While You Were Sleeping sampai Yang saya sukai dari isi buku ini adalah semua bab terdapat latihan yang harus dipraktikkan dan dijelaskan secara ilmiah. Misalnya, ketika sedang tidur terdapat lima hal yang terjadi pada tubuh kita:
1. Brain maintenance
2. Repair
3. Blood pressure control
4. Weight control
5. Immune system restoration

Kemudian, penilaian yang harus dilakukan adalah menjawab:
1. Kapan kita mengalami kesulitan tidur?
2. Apa pemicunya?
3. Bagaimana frekuensi tidur kita?
dan seterusnya.

Kelebihan lain buku ini adalah menampilkan studi kasus di masing-masing babnya. Aktivitas tidur yang kita anggap sepele ternyata bisa dipengaruhi hal-hal yang vital, misalnya seberapa seringnya kita buang air besar, seberapa sering kita menatap layar komputer, dan lain-lain.

Saya merekomendasikan buku ini untuk siapa saja yang tidak hanya mengalami susah tidur, tetapi juga untuk yang masih merasa ragu terhadap kualitas tidurnya.

[Eleanna Manesi · Rating 3 out of 5]

Τη σημερινή εποχή, στις δυτικές κοινωνίες όλο και περισσότεροι άνθρωποι αντιμετωπίζουν, περισσότερο ή λιγότερο σοβαρά, προβλήματα με τον ύπνο. Αυτό έχεις ως συνέπεια να επηρεάζονται οι προσωπικές και εργασιακές τους σχέσεις. Το συγκεκριμένο βιβλίο μας δείχνει τρόπους ώστε να βελτιώσουμε την ποιότητα του ύπνου αλλά και να αυξήσουμε την ποσότητά του. Το βασικό πάντως που πρέπει να καταλάβουμε είναι ότι δεν υπάρχουν κριτήρια για τον ύπνο που να έχουν καθολική ισχύ όσον αφορά το πόσες ώρες πρέπει να κοιμόμαστε. Εξαρτάται από πολλούς παράγοντες όπως η ηλικία αλλά και τις συγκεκριμένες ανάγκες κάθε χρ��νική περίοδο της ζωής μας. Θα μάθετε πως να βελτιώσετε τις συνήθειες του ύπνου σας ώστε να νιώσετε πραγματικά ξεκούραστοι και να ενισχύσετε την υγεία και την ποιότητα της ζωής σας. Θα ενημερωθείτε για τις ευεργετικές ιδιότητες του ύπνου. Θα βρείτε τρόπους για να αποβάλλεται τις κακές συνήθειες, για να χαλαρώσετε και για να βελτιώσετε το περιβάλλον όπου ��οιμάστε. Τέλος Θα διδαχθείτε τεχνικές που βοηθούν στον ύπνο.

[Rebecca Kilbey · Rating 4 out of 5]

Listened to the audiobook which was well presented and easy to follow with an engaging narrator. There are lots of goof tips and ideas in this book, my only reason for the 4 stars instead of 5 is due to discussion about how and when to use your bedroom. I've heard the saying that you should only use your bedroom for sleep and sex, however, the author does acknowledge that some people live in bedsits or have a lack of other space to use for other purposes. My reason for only giving 4 stars is because she then does not go any further into this and just keeps repeating that the bedroom should not be used for anything else. I'm in accommodation where only my kitchen and bathroom are separate, so my TV and work are completed in there too. I can make adjustments and do my best, but some tips on how to deal with this and adpat would have been a good addition to the book.

[Dana · Rating 4 out of 5]

While this book won't "make" you sleep - unless you are reading it and fall asleep while reading it because you think it is boring or you are one of those people who falls asleep while reading, it can help people who are suffering from insomnia to change their habits and solve some of their sleep problems. Some of it's suggestions include not reading in bed - oops - I read that part while I was in bed, having a bath, aromatherapy, imagery training and other relaxation techniques, altering your diet and keeping a sleep diary. I received this book free to review from Netgalley.

[Jessica · Rating 4 out of 5]

I received this book from Netgalley. This was a good book with lots of information on how to sleep better. A lot of it I have already heard before from previous research with a few things I have not heard before so if you have researched a lot on how to sleep better you won't find a lot of ground breaking information.

It is a solid read and good for working out your associations with sleep and how that effects you.

[Sally Hitchin · Rating 5 out of 5]

I won this book in the Goodsread Giveaways. It is a great little book that I found incredibly helpful. It is easy to read but also really instructive. I have suffered, on and off, with sleep difficulties for many years and this book made me think about insomnia in a different way. Would highly recommend.

[Samantha · Rating 5 out of 5]

I was a Goodreads Giveaways winner!
Liked the design of this book. Easy to flick through, dip in to & pop into a bag for reference. Other titles I would certainly be interested to purchase. Interesting ideas/thoughts & self help advise. I found it interesting even though I don't find it hard to sleep but will certainly be glad to have it on hand if I did!

[Kevin · Rating 4 out of 5]

A good primer on sleep

This is a comprehensive book on sleep and addressing sleeping problems. Hardcore insomniacs (like me) are going to find it lacking in detail though or covering the basics again. This isn’t a critism book really although the style is a little superficial (deliberately).

[BB Friday · Rating 2 out of 5]

This book covers a lot of CBT (Cognitive Behavioural Therapies) to help change your sleep pattern with defined examples. However, it was not what I was looking for as it didn't answer the questions that I was seeking. Needless to say the book is a easy read and gives you easy to reach techniques to better sleep.

[Okta "Oktushka" N. · Rating 4 out of 5]

Comprehensive and a bit overwhelmingly textual sleep guidance - covering positive self affirmation and mindfulness, light physiotherapy, and reverse psychology. Not meant to be a quick sleep tutorial since it's quite lengthy and lacking images (would be great if there are images that help visualize soothing sceneries).

[Mark Gibaud · Rating 1 out of 5]

Overall not much new in this book, and also quite fluffy (fewer words to say the same thing would've done). If this is your first literature about sleep, then it should do fine. If however you've read much else on sleep, this will all be old news.

[Gaurav Prabhu · Rating 3 out of 5]

Decent book for anyone who suffers from insomnia. Exhaustive information on sleep patterns & why we do not get sleep. Provide good solutions using the CBT technique which for unknown is where you get involved with a pen & a paper.

[Rachel Procter · Rating 4 out of 5]

This Book has definitely helped my sleep issues. Since contracting covid 19 I developed sleep dread due to the amount of time I led in bed panicking about how poorly I was. Now I am going to sleep every night at a decent time and managing around 7hrs a night,which is brilliant.

[Walaa 1988 · Rating 3 out of 5]

مفيد الى حدٍ ما

[Abdulrahman A. Aljeraisy · Rating 3 out of 5]

قراته مترجم بالعربي خفيف ولطيف ويوجد به استراتيجيات وطرق رائعة تجاه النوم

[Haya ald56 · Rating 4 out of 5]

الي حبيته أنة يعطيك النقاط الرئيسيّة و شرح بسيط و الأهم هو تطبيق كثير حبيته

[Ahmed · Rating 3 out of 5]

كتاب سهل وعملي جدا للذين يعانون من مشاكل في النوم...من نقص، صعوبة، خوف وارهاق مرتبط بالدورة الطبيعية للنوم...معلومات وتمارين بسيطة ومفيدة لكل شخص بغض النظر ان كان لديه مشاكل او لا متعلقة بالنوم...

[Maryama Mery]

Hey want to read this book

[Dewi Natalia · Rating 5 out of 5]

A very practical book to those of you who is suffering insomnia.

[Shahenaz Akemi · Rating 3 out of 5]

كتاب عادي ..
شعرت بملل

[Kealey · Rating 2 out of 5]

Sleep hygiene A4 hand out does the job x