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Mindfulness for Insomnia: A Four-Week Guided Program to Relax Your Body, Calm Your Mind, and Get the Sleep You Need
Break the cycle of anxious thinking and rumination that keeps you up at night. With this much-needed guide, you’ll learn to quiet your mind, relax your body, feel less tense, and finally get the sleep you need. Sleep plays a crucial role in our waking lives. While we sleep, our bodies are recharging with energy, damaged tissue is repaired, and our memories are stored. When we don't get enough sleep, we are tired, less positive, less motivated, less focused, and more likely to feel depressed. We may even experience more intense cravings for high-fat, sugar-rich foods. And yet, despite the myriad advantages of getting a good night's sleep, countless people suffer from chronic insomnia. If you’re one of them, this book can help. In this guide, a trained mindfulness expert teams up with a behavioral sleep specialist to offer evidence-based meditations and an innovative four-week protocol to address the emotional stresses and anxieties that lie at the root of sleep issues. You’ll learn practices grounded in mindfulness-based stress reduction (MBSR), mindful self-compassion (MSC), and guided mindfulness and acceptance for insomnia (GMATI) to alleviate the mental, emotional, and physical suffering caused by insomnia. You’ll also learn to identify both internal and external factors that may be compromising your sleep, and develop a plan to address these issues. There is nothing we can do to “make” ourselves fall asleep. In many ways, this is why insomnia can be so maddening. But what we can do is help create the conditions necessary for healthy slumber. The mindfulness tools in this book will help you do exactly that.
224 pages, Paperback
First published July 1, 2019
86 people are currently reading
144 people want to read
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Displaying 1 - 20 of 20 reviews
April 16, 2019
I suffer from occasional sleep maintenance insomnia. I find myself waking up a few hours after falling due to my husband’s loud snoring, unable to fall back asleep for hours, even if I take my pillow and myself out to the sofa where it is quiet. Although my occasional bouts of insomnia aren’t stress related, it can be a definite disruption in my life. I often find myself thinking, “I am never going to get some sleep!” The GMATI approach outlined in this book is helpful because it is chock-full of practical tips to help the mind and body rest.
June 15, 2019
This is a four-week program to help those who suffer from insomnia. Insomnia can be such a vicious cycle – the less you sleep, the more anxious and stressed you become about not sleeping and therefore the less you sleep. Mindfulness can help break that cycle. I personally have been battling insomnia for many years and since I’ve started being more mindful during my days, my nights have been much better.
This is a daily program with a different meditation practice each week. Unfortunately, although the book gave the website where the recorded meditation practice could be downloaded, the page given was not correct and I could not find the recorded practice. I was at a disadvantage being able to only read the meditation practice each day and not listening to a recording as I meditated and I’ll be unable to review that portion of the program. The meditation practices that I read each week were mostly standard practices.
The program used in this book is called GMATI - Guided Mindfulness with Acceptance Treatment for Insomnia. The book is written in easy-to-understand language. Any practice that helps to calm the mind and focus on the present would be helpful in improving your sleep and this one is a well-written source. It will help you understand why you don’t sleep and how to work with your mind and your body to help overcome that unwanted thought process.
Recommended.
This book was given to me by the publisher in return for an honest review.
This is a daily program with a different meditation practice each week. Unfortunately, although the book gave the website where the recorded meditation practice could be downloaded, the page given was not correct and I could not find the recorded practice. I was at a disadvantage being able to only read the meditation practice each day and not listening to a recording as I meditated and I’ll be unable to review that portion of the program. The meditation practices that I read each week were mostly standard practices.
The program used in this book is called GMATI - Guided Mindfulness with Acceptance Treatment for Insomnia. The book is written in easy-to-understand language. Any practice that helps to calm the mind and focus on the present would be helpful in improving your sleep and this one is a well-written source. It will help you understand why you don’t sleep and how to work with your mind and your body to help overcome that unwanted thought process.
Recommended.
This book was given to me by the publisher in return for an honest review.
April 27, 2019
Mindfulness for Insomnia is a interesting and informative book. The authors are well informed and have written a easy to understand book.
June 23, 2019
The Good: This book was a great beginning mediation book. It covered a lot of the details that many people don't understand as they start mediating -- such as that your brain will get distracted and that mediation is not about keeping your mind completely blank as many believe. I also liked how it gave this information out on a day by day format rather than dumping it on you all at once as some mediation books do. And I enjoyed the online mediation that I listened to as well.
The Not So Good: It seems a little conflicted about what it's purpose is. Apparently the plan is to come at Insomnia indirectly, by using meditation/mindfulness completely separately from the moments of insomnia. I do not know if that works or not at this point, but IMO it lead the authors to a book that is really a beginning mediation/mindfulness book with prologue on how that can help out with insomnia. Additionally some parts seem directed toward a coach or counselor on how to guide patients (although I may be somewhat misremembering the start of the book due to having just read the online PDF -- which is 100% directed towards that purpose). Lastly, the online meditation seems awkward to access but is integral to the book. I know from experience that any small awkwardness in accessing something like this pretty much makes it extremely unlikely I will use it at all.
The Not So Good: It seems a little conflicted about what it's purpose is. Apparently the plan is to come at Insomnia indirectly, by using meditation/mindfulness completely separately from the moments of insomnia. I do not know if that works or not at this point, but IMO it lead the authors to a book that is really a beginning mediation/mindfulness book with prologue on how that can help out with insomnia. Additionally some parts seem directed toward a coach or counselor on how to guide patients (although I may be somewhat misremembering the start of the book due to having just read the online PDF -- which is 100% directed towards that purpose). Lastly, the online meditation seems awkward to access but is integral to the book. I know from experience that any small awkwardness in accessing something like this pretty much makes it extremely unlikely I will use it at all.
December 9, 2019
A very well written and informative book. The scheduled weeks are doable and easy to follow. I've already read several books about mindfulness and the techniques you can do, but this one had a few new one's I haven't heard before, so it was interesting to learn and will be trying them out for sure as it can also help with other struggles besides Insomnia. This is great because usually one struggle leads into another that can lead into another, etc.
July 10, 2019
Mindfulness for Insomnia: A Four-Week Guided Program to Relax Your Body, Calm Your Mind, and Get the Sleep You Need by Catherine Polan Orzech and William H. Moorcroft lays out a day-by-day meditation program to facilitate sleep.
I’ll start off by saying that I read the book because I was curious about the method, but I didn’t actually practice it myself. Other than the sleep education provided in the first part of the book, the book is not something that’s intended to simply be read.
The book is based on a method called Guided Mindfulness with Acceptance Treatment for Insomnia (GMATI), which operates under the principle that it’s more effective to teach people to accept their experience of poor sleep than it is to try to directly bring about changes to their sleep patterns. It draws on ideas from mindful self-compassion and mindfulness-based stress relief.
The first part of the book is devoted to understanding the fundamentals of sleep and the “mental threats” that tend to perpetuate insomnia.
The majority of the book is devoted to the GMATI method. It’s a four week program, and there is a guided medication script for each week. There are recordings available online. Each week has a theme for the meditation, as well as specific sub-themes assigned to each day. After each meditation sessions, the authors suggest that you journal, including what you noticed in your mind, body, and mood.
The meditations are supposed to be done during the daytime, and it’s only in the fourth week that the mindfulness practice is incorporated into the nighttime.
The focus for week one is establishing a meditation practice, including being present in the moment and focusing on the breath. The authors write that “the breath is a friend, and is also a teacher. It is always teaching us how we can receive, and also how to let go.”
In week 2, the focus is on accepting and allowing sleep rather than trying to change it, and cultivating self-compassion. The breath also plays a big role here: “You are being nourished, rocked, and caressed by each breath.” I include these quotes about the breath because they’re quite reflective of the type of mindfulness practice described in this book.
Week 3 focuses on letting be and letting go, and not trying to push away negative thoughts about sleep. Week 4 aims to build confidence in your ability to sleep. Mindfulness is used during time in bed awake at night, as “you are learning a new way of being in bed when sleep eludes you”.
In the concluding chapter there is a neat little summary checklist to pull it all together.
In the appendix there is a schedule for tapering off sleeping pills after using GMATI, with the comment that you must consult your doctor before going ahead with it. It did not specify which particular “sleeping pills” should follow this regimen. The inclusion of this concerned me, as neither of the authors are medical doctors. Plus coming off of trazodone is a very different thing from coming off a benzo after 20 years. All things considered it just seemed irresponsible.
The book is clearly written and explains the various elements of the program well. Mindfulness can be practiced in various ways, and this book tends to focus on formal seated meditation with focus on the breath and that type of thing. It wouldn’t be my personal choice, but I think this could be a useful book for people who are interested in trying out that kind of practice.
I’ll start off by saying that I read the book because I was curious about the method, but I didn’t actually practice it myself. Other than the sleep education provided in the first part of the book, the book is not something that’s intended to simply be read.
The book is based on a method called Guided Mindfulness with Acceptance Treatment for Insomnia (GMATI), which operates under the principle that it’s more effective to teach people to accept their experience of poor sleep than it is to try to directly bring about changes to their sleep patterns. It draws on ideas from mindful self-compassion and mindfulness-based stress relief.
The first part of the book is devoted to understanding the fundamentals of sleep and the “mental threats” that tend to perpetuate insomnia.
The majority of the book is devoted to the GMATI method. It’s a four week program, and there is a guided medication script for each week. There are recordings available online. Each week has a theme for the meditation, as well as specific sub-themes assigned to each day. After each meditation sessions, the authors suggest that you journal, including what you noticed in your mind, body, and mood.
The meditations are supposed to be done during the daytime, and it’s only in the fourth week that the mindfulness practice is incorporated into the nighttime.
The focus for week one is establishing a meditation practice, including being present in the moment and focusing on the breath. The authors write that “the breath is a friend, and is also a teacher. It is always teaching us how we can receive, and also how to let go.”
In week 2, the focus is on accepting and allowing sleep rather than trying to change it, and cultivating self-compassion. The breath also plays a big role here: “You are being nourished, rocked, and caressed by each breath.” I include these quotes about the breath because they’re quite reflective of the type of mindfulness practice described in this book.
Week 3 focuses on letting be and letting go, and not trying to push away negative thoughts about sleep. Week 4 aims to build confidence in your ability to sleep. Mindfulness is used during time in bed awake at night, as “you are learning a new way of being in bed when sleep eludes you”.
In the concluding chapter there is a neat little summary checklist to pull it all together.
In the appendix there is a schedule for tapering off sleeping pills after using GMATI, with the comment that you must consult your doctor before going ahead with it. It did not specify which particular “sleeping pills” should follow this regimen. The inclusion of this concerned me, as neither of the authors are medical doctors. Plus coming off of trazodone is a very different thing from coming off a benzo after 20 years. All things considered it just seemed irresponsible.
The book is clearly written and explains the various elements of the program well. Mindfulness can be practiced in various ways, and this book tends to focus on formal seated meditation with focus on the breath and that type of thing. It wouldn’t be my personal choice, but I think this could be a useful book for people who are interested in trying out that kind of practice.
January 21, 2020
Learn how to fight insomnia without pills.
This book focuses on the CMATI (Guided Mindfulness with Acceptance Treatment for Insomnia) method. The author suggests:
Along with reading this book, you can access guided meditations that can be used: (1) throughout the day to train your mind and body to be less reactive to circumstances; (2) before going to bed to create new habits and wind down; an eventually (3) even in the middle of the night when you find yourself awake and need support.
After completely this guide and becoming proficient with it. The author suggests the reader may be able to be weaned off of sleep aids or pills.
I received an ARC from New Harbinger Publishing through NetGalley. This in no way affects my opinion or rating of this book. I am voluntarily submitting this review and am under no obligation to do so.
This book focuses on the CMATI (Guided Mindfulness with Acceptance Treatment for Insomnia) method. The author suggests:
Along with reading this book, you can access guided meditations that can be used: (1) throughout the day to train your mind and body to be less reactive to circumstances; (2) before going to bed to create new habits and wind down; an eventually (3) even in the middle of the night when you find yourself awake and need support.
After completely this guide and becoming proficient with it. The author suggests the reader may be able to be weaned off of sleep aids or pills.
I received an ARC from New Harbinger Publishing through NetGalley. This in no way affects my opinion or rating of this book. I am voluntarily submitting this review and am under no obligation to do so.
June 21, 2019
As someone who struggles with Insomnia I am always looking for natural ways to find peace in sleeping though the night. The information isn't anything new for someone who struggles with Insomnia on a daily or month basis. This information is helpful for those who struggle with loss of sleep once every couples of years but for those who struggle monthly this is might be the book that puts you to sleep and less the method they suggest. I didn't find it as helpful as I had hopped as well as something new.
Thank you to Netgalley and the publisher New Harbinger Publications for the advance copy of Catherine Polan Orzech, William H. Moorcroft Mindfulness for Insomnia
Thank you to Netgalley and the publisher New Harbinger Publications for the advance copy of Catherine Polan Orzech, William H. Moorcroft Mindfulness for Insomnia
October 20, 2019
As an occasional insomniac (ok more than occasional, but I'm trying), I was hoping for a magic bullet. Well, spoiler alert: there is none. In fact, the authors of this book say the best you can do is to relax your mind with meditation practice and acknowledge your insomnia when you wake in the middle of the night, but without the anxiety (e.g."yep, I'm awake, but whatevs. Let those thoughts just pass on by.") An interesting book; I took lots of notes about thoughts on interconnectedness, peace in mind and body. You can't control thoughts and monkey mind, but "you can influence how they affect you".
September 17, 2021
A very well written guide, Mindfulness for Insomnia is the perfect companion for anyone having problems sleeping.
You'll learn practices grounded in mindfulness-based stress reduction (MBSR), mindful self-compassion (MSC), and guided mindfulness and acceptance for insomnia (GMATI) to alleviate the mental, emotional, and physical suffering caused by insomnia. You'll also learn to identify both internal and external factors that may be compromising your sleep, and develop a plan to address these issues.
You'll learn practices grounded in mindfulness-based stress reduction (MBSR), mindful self-compassion (MSC), and guided mindfulness and acceptance for insomnia (GMATI) to alleviate the mental, emotional, and physical suffering caused by insomnia. You'll also learn to identify both internal and external factors that may be compromising your sleep, and develop a plan to address these issues.
February 13, 2024
As someone whose struggled with insomnia since they were a teenager and has tried every sleep hygiene technique in the book, this read was very information and a breathe of fresh air. I liked the approach and found I resonated with it a lot. It’s a four week program that can guide you to better sleep with tons of great resources as well. I’m so glad I found this approach and will revert back to this method if I ever struggle again!
July 1, 2019
The author provided tips on how to get yourself into the mindset to get a healthy amount of sleep each night. I am someone who will not worry about something until my head hits the pillow at night and then I spend the night tossing and turning. I utilized the advice from the author and I was able to get a good night's rest about 70% of the times that I used the techniques.
July 10, 2019
I am a terrible sleeper and, for those reasons, I participated in a mindfulness course before. The GMATI approach outlined in this book is a helpful reminder plus added some extra tips to help clear the mind for a better sleep rhythm. It's a practical book with online meditations available if you prefer listening.
September 16, 2019
I haven’t yet followed the plan but having read through I’m looking forward to implementing it to tackle on and off insomnia. It’s easy to read and full of useful information so is bound to be of help. My honest review is in exchange for a digital copy from Netgalley and publisher, to whom I’m thankful for the opportunity.
August 1, 2019
Thank you Netgalley and publisher for this.
What a wonderful book, I sleep really badly and thought this might give me a little bit of help and it has.
It has tips to help clear you mind fora better sleep and is a beautiful book as well as being practical.
I would definitely recommend
What a wonderful book, I sleep really badly and thought this might give me a little bit of help and it has.
It has tips to help clear you mind fora better sleep and is a beautiful book as well as being practical.
I would definitely recommend
April 16, 2023
This book offers a realist “indirect” way to get better sleep using mindfulness that helps people deal with burdens other than just insomnia.
October 30, 2023
very helpful
The practices include understanding the value of accepting what is as it is, and that “it” is not all that “I” am, and learning to find compassion for yourself. So it helped me with the underlying problems that led to insomnia.
The practices include understanding the value of accepting what is as it is, and that “it” is not all that “I” am, and learning to find compassion for yourself. So it helped me with the underlying problems that led to insomnia.
May 28, 2019
This is a wonderful, positive, self-help book! It is very complete and the language so accessible and easy to understand. I followed the daily program. Recommended for everyone who is interested or wants to practice mindfulness. Although, as the title states, it is written for those with insomnia, I can see it as a useful resource throughout the day.
May 30, 2019
This book is fantastic! It is very detailed and informative and lays out how you can get better sleep and overcome your insomnia through mindfulness. Through meditating and really being away of yourself and surroundings, you can get much better sleep. It requires intention and taking time to learn what you need to do in order to overcome the hurdle of insomnia, but is worth the commitment. Your health will thank you! I'm so glad I found this book and plan to continue utilizing it in my life.
May 31, 2019
My rating: 2/5
I had a really, really hard time getting through this. I found it to be a pretty dry read, and I didn’t feel inspired to really get into the method. A lot of the exercises are really more about meditation and becoming mindful of oneself, but perhaps I was expecting something different when I requested this ARC. I think this would be good for someone who wants a concrete plan to help with insomnia but not really something I’d immediately suggest to someone else with insomnia.
I had a really, really hard time getting through this. I found it to be a pretty dry read, and I didn’t feel inspired to really get into the method. A lot of the exercises are really more about meditation and becoming mindful of oneself, but perhaps I was expecting something different when I requested this ARC. I think this would be good for someone who wants a concrete plan to help with insomnia but not really something I’d immediately suggest to someone else with insomnia.
Displaying 1 - 20 of 20 reviews