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The Sleep Workbook: Easy Strategies to Break the Anxiety-Insomnia Cycle
Conquer anxiety-induced insomnia with your mind—a workbook for rethinking sleep
If you are among the 1/3 of adults in the United States dealing with the vicious cycle of chronic sleep disruption, you can put your worries to bed. The Sleep Workbook uses the scientifically proven Cognitive Behavioral Therapy for Insomnia (CBT-I) to change your thinking, improve your life, and help you get a good night’s rest.
By following easy-to-understand and easy-to-follow steps, you can reduce anxiety, change detrimental sleep habits, and sleep more easily. CBT-I can help you make measurable positive changes, boost your confidence, and have more energy to do the things that matter. Before turning to options like sleeping pills, take the time to understand your insomnia and change the things you have full control over—your thoughts and behavior.
The Sleep Workbook contains:
- Personal experience: Use self-assessments, journal prompts, and self-reflective questions to fully grasp your underlying issues.
- Success rate: About 80% of people who complete CBT-I show long-term sleep improvement.
- A stronger you: As you learn to combat anxiety and other types of mood disorders, you’ll likely increase your self-confidence because you were able to help yourself.
No more counting sheep for you! Break the sleepless nights and start your days refreshed.
If you are among the 1/3 of adults in the United States dealing with the vicious cycle of chronic sleep disruption, you can put your worries to bed. The Sleep Workbook uses the scientifically proven Cognitive Behavioral Therapy for Insomnia (CBT-I) to change your thinking, improve your life, and help you get a good night’s rest.
By following easy-to-understand and easy-to-follow steps, you can reduce anxiety, change detrimental sleep habits, and sleep more easily. CBT-I can help you make measurable positive changes, boost your confidence, and have more energy to do the things that matter. Before turning to options like sleeping pills, take the time to understand your insomnia and change the things you have full control over—your thoughts and behavior.
The Sleep Workbook contains:
- Personal experience: Use self-assessments, journal prompts, and self-reflective questions to fully grasp your underlying issues.
- Success rate: About 80% of people who complete CBT-I show long-term sleep improvement.
- A stronger you: As you learn to combat anxiety and other types of mood disorders, you’ll likely increase your self-confidence because you were able to help yourself.
No more counting sheep for you! Break the sleepless nights and start your days refreshed.
127 pages, Kindle Edition
First published April 21, 2020
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Displaying 1 - 10 of 10 reviews
September 1, 2020
I’ve struggled with sleep and anxiety my entire life so I was highly intrigued by this book. The writing is easy to understand and the steps easy to follow. There are journal prompts for self-reflection scattered throughout the book to help teach you to track your sleep as well. The only reason I’m giving this book four stars instead of five is because I felt that mindfulness and meditation was merely mentioned instead of fully discussed. I wish a greater chunk of the book had been devoted to explaining those techniques better.
I received a copy of this book for free from the publisher in exchange for an honest review.
I received a copy of this book for free from the publisher in exchange for an honest review.
April 21, 2020
Renata Alexandre is the perfect author for this book. She not only has the educational degree and professional experience (30 years plus) to back up what she says, she also writes as someone who has been there in the trenches of poor sleep, no sleep, fragmented sleep, and all the repercussions that brings to life. The good news she brings to readers is that we can work our way into good sleep patterns and improve both our sleep and our health as a result.
As anyone who has ever struggled with sleep, falling asleep, staying asleep, getting into a deep enough sleep so that our bodies are restored can tell you, it's not as easy to sleep as babies and dogs might lead you to believe! I have been a very poor sleeper for years, tossed and turned through many a mattress, sat on the living room couch at 2 AM, 3 AM etc., had a sleep study done and still struggled. This book gives me hope.
Alexandre through easy to understand narratives and explanations, several on-point questionnaires, sleep logs and personal journaling entries, helps the reader assess their sleep patterns and identify personal obstacles to a good night's sleep. She then teaches us how to use CBT (Cognitive Behavioral Therapy) exercises to retrain our brain as we eliminate the triggers, obstacles, poor sleep habits, and inaccurate thinking that keep us awake at night.
I learned a lot about both sleep and myself as I read this book. By attending to what I have learned, eliminating the obstacles I identified myself, and doing some personal work, I am now confident that I can once again discover the joys of a good night's sleep. Hallelujah!!
My thanks to RockRidgePress and Callisto Media for allowing me to read a copy of this book in hopes of obtaining a review. My review was not a requirement, and is unbiased. All opinions expressed are my own.
As anyone who has ever struggled with sleep, falling asleep, staying asleep, getting into a deep enough sleep so that our bodies are restored can tell you, it's not as easy to sleep as babies and dogs might lead you to believe! I have been a very poor sleeper for years, tossed and turned through many a mattress, sat on the living room couch at 2 AM, 3 AM etc., had a sleep study done and still struggled. This book gives me hope.
Alexandre through easy to understand narratives and explanations, several on-point questionnaires, sleep logs and personal journaling entries, helps the reader assess their sleep patterns and identify personal obstacles to a good night's sleep. She then teaches us how to use CBT (Cognitive Behavioral Therapy) exercises to retrain our brain as we eliminate the triggers, obstacles, poor sleep habits, and inaccurate thinking that keep us awake at night.
I learned a lot about both sleep and myself as I read this book. By attending to what I have learned, eliminating the obstacles I identified myself, and doing some personal work, I am now confident that I can once again discover the joys of a good night's sleep. Hallelujah!!
My thanks to RockRidgePress and Callisto Media for allowing me to read a copy of this book in hopes of obtaining a review. My review was not a requirement, and is unbiased. All opinions expressed are my own.
April 18, 2020
This book begins with an analysis of why people might have trouble falling asleep, and explains different sleep disorders. Then the author uses cognitive behavioral therapy to gently guide the reader into a better sleep pattern that will leave you feeling refreshed and energetic.
There are several sleep assessment quizzes you can take to determine some of the causes and details of your sleep issues. This really helps to pinpoint personal habits you might have that are hindering your sleep, or specific anxieties that are keeping you awake at night.
At the end of each section there are some journal prompts and room to write your thoughts about your sleep journey. There is also a sleep log that you can fill out to keep track of your sleep patterns.
The ideas for bedtime routines are wonderful! They include meditation, journaling, mindfulness, muscle relaxation, and even lavender and chamomile tea. There are so many great ways to relieve stress and anxiety, so that you can sleep better. One that really resonated with me is stimulus control, where you limit screen time before bed, cut down on caffeine and heavy foods, and make your bedroom quiet and comfortable. Setting up a bedtime routine and keeping to that schedule can make a world of difference in the quality and length of your sleep!
I really love the entire chapter about dealing with anxiety. It gives practical tools for redirecting your thoughts into a more productive and calm path. I also found the tips about what to do when you wake up in the middle of the night to be very helpful!
Disclaimer: I received a copy of this book from the publisher in exchange for a free and honest review. All the opinions stated here are my own true thoughts, and are not influenced by anyone.
There are several sleep assessment quizzes you can take to determine some of the causes and details of your sleep issues. This really helps to pinpoint personal habits you might have that are hindering your sleep, or specific anxieties that are keeping you awake at night.
At the end of each section there are some journal prompts and room to write your thoughts about your sleep journey. There is also a sleep log that you can fill out to keep track of your sleep patterns.
The ideas for bedtime routines are wonderful! They include meditation, journaling, mindfulness, muscle relaxation, and even lavender and chamomile tea. There are so many great ways to relieve stress and anxiety, so that you can sleep better. One that really resonated with me is stimulus control, where you limit screen time before bed, cut down on caffeine and heavy foods, and make your bedroom quiet and comfortable. Setting up a bedtime routine and keeping to that schedule can make a world of difference in the quality and length of your sleep!
I really love the entire chapter about dealing with anxiety. It gives practical tools for redirecting your thoughts into a more productive and calm path. I also found the tips about what to do when you wake up in the middle of the night to be very helpful!
Disclaimer: I received a copy of this book from the publisher in exchange for a free and honest review. All the opinions stated here are my own true thoughts, and are not influenced by anyone.
April 24, 2020
This is a good place to start if you are having trouble sleeping. It begins with explanations of why people might have trouble sleeping and different disorders that may lead to that. There are several quizzes that help you determine your personal sleep issues. Then the author uses cognitive behavioral therapy suggestions to guide the reader with journaling and a log you can use to figure out your sleep patterns. The ideas for bedtime routines are practical and easy to follow. They include meditation, journaling, mindfulness, muscle relaxation, and even lavender and chamomile tea.
What I liked: I liked the quizzes, journaling ideas, and the log. All of these things together help you figure out your individual issues and how you can address them. I also liked that each of these things are gathered into a separate part at the back of the book so you don’t have to go searching for them. I really liked the chapter about anxiety—something all of us need on occasion. The author gives you practical ideas for you to use in order to move your thoughts into a calmer pattern. I also found the tips about what to do when you wake up in the middle of the night to be helpful!
What I didn’t like: Nothing. I thought this was a very well-done book and a good place to start on your journey to dreamland.
Recommendation: If you, like me, have trouble with sleeping, pick up a copy of this book. It will help you figure out the problem and where to go from there. Definitely recommended.
Disclaimer: I received a copy of this book from the publisher in exchange for a free and honest review. All the opinions stated here are my own true thoughts and are not influenced by anyone.
What I liked: I liked the quizzes, journaling ideas, and the log. All of these things together help you figure out your individual issues and how you can address them. I also liked that each of these things are gathered into a separate part at the back of the book so you don’t have to go searching for them. I really liked the chapter about anxiety—something all of us need on occasion. The author gives you practical ideas for you to use in order to move your thoughts into a calmer pattern. I also found the tips about what to do when you wake up in the middle of the night to be helpful!
What I didn’t like: Nothing. I thought this was a very well-done book and a good place to start on your journey to dreamland.
Recommendation: If you, like me, have trouble with sleeping, pick up a copy of this book. It will help you figure out the problem and where to go from there. Definitely recommended.
Disclaimer: I received a copy of this book from the publisher in exchange for a free and honest review. All the opinions stated here are my own true thoughts and are not influenced by anyone.
July 9, 2020
I have personally dealt with insomnia for years. I have tried just about everything to find a solution. I really like the workbook. The self-assessments and sleep log is helpful and the book is easy to read/understand, and the format is well done. I would recommend this book as a starting point for helping to diagnosing your sleep problems.
I received this book from Callisto Publishing and Rockridge Press for an honest review.
I received this book from Callisto Publishing and Rockridge Press for an honest review.
February 22, 2022
Self-help books on any given topic are a dime a dozen. When will I learn?
The information in this book is very basic, even superficial, and repetitive. Reading it was a waste of time for me.
I feel more like it deserves only one star, but someone who has never read a book about insomnia might find this book a helpful introduction.
Got this book as part of the Health & Wellness Humble Bundle.
The information in this book is very basic, even superficial, and repetitive. Reading it was a waste of time for me.
I feel more like it deserves only one star, but someone who has never read a book about insomnia might find this book a helpful introduction.
Got this book as part of the Health & Wellness Humble Bundle.
May 5, 2020
Prior to this book, I knew my anxiety disorder affected my sleep but didn't realize exactly how and hadn't done much to address it. Now I understand I have a form of insomnia and have tangible, practical methods for changing my behavior and improving my sleep. I love that this is a workbook, with places for me to answer the questions and explore my thoughts. Without that, it wouldn't have been nearly as effective. There are also lots of resources provided for use outside of the book as well. I am so grateful this book came into my life! I know it will help a lot of readers change their behavior and get better sleep. Understanding why we're doing what the author suggests is key and she uses simple straightforward, positive language. I highly recommend this book! I got my copy from the publisher in exchange for my honest review.
April 17, 2020
I received a complimentary copy.
A good book for self reflection and might be really helpful when you need to get the better rest or learn how to calm the mind.
A good book for self reflection and might be really helpful when you need to get the better rest or learn how to calm the mind.
May 31, 2020
This is the step by step guide you need to tackle anxiety related sleeping problems. It provides clear instructions and space to record your progress.
May 27, 2021
idk seems pretty basic
Displaying 1 - 10 of 10 reviews