You Can Sleep Too!: Put insomnia to bed with the gold-standard method. I did. So can you.

by Joseph Pannell

If you have a drive to sleep and you are not in fight or flight, you will sleep. No exceptions. Understanding sleep drive and fight or flight is the key to transforming your sleep. Want to master both in under 5 minutes? Take a listen to the audio book sample!People with insomnia never feel sleepy, Why?Fixed bedtimes fuel insomniaIt doesn't matter what triggered itInsomnia and sleep deprivation are not the same8 hours of sleep is a complete mythSpending longer in bed makes it worseWarm baths, kiwi fruit, cherries, sleep hygiene... Not exercising late, not eating late, not drinking any alcohol... Having 1001 things you must do, and 1001 you must not do, just causes more anxiety and obsession around sleep. You don't need to do everything perfectly. Good sleepers don't, and they still sleep!But you do need to know about the sleep drive, and how fight or flight can mask it. You need to be shown what behavioural and thought pattern changes you need to do to sleep again. And you need to learn controlThe buffer zoneActive and avoidance sleep effortsThe timeless nightSleep windowsAnd knees poking out in front of an underwhelmed maid...Learn this. And you will relearn how to sleep.I did.And after beating my 20-year insomnia, I trained in sleep medicine so I could help you with yours. In this book, I take you on my journey, and share the gold-standard, evidence-based method, so that You Can Sleep Too!...About the Author...Joseph Pannell has trained in both sleep medicine and behavioural sleep medicine (formally accredited by the Royal College of Physicians). He is the director of SleepZe and works with the Sleep Charity.

Joseph has also worked with some of the largest organisations in Britain, including Network Rail, the Ministry of Justice, NHS Health Education England and the MOD. He regularly speaks on the radio and has been featured in multiple newspapers and magazines.

Check out his article in Authority Magazine by searching for 'Pannell' on medium.com/authority-magazine."

Genres: Health, Nonfiction

191 pages, Kindle Edition

Published April 13, 2021

Reviews

[Julie · Rating 5 out of 5]

Someone who understands!

I could have written this book...I had nearly exactly the same experiences with trying to sleep. Except! I had one up on him...I contacted a medium to talk to my dead mother, to resolve any issues we had in the hopes I could sleep after that. Nope!

CBT-I isn't a new concept, but I kind of ignored trying it because I thought for sure it would be another thing I failed at. This book helped me understand how it works, and how my own behaviors and thinking have contributed to the problem. In addition, I now feel like less of a freak because someone out there had the same problems as I did.

I plan to put into practice what I read in the book and have high hopes for myself for the first time.

[Miguel · Rating 5 out of 5]

I would highly recommend reading this book during though insomniac times, specially when you can't sleep. It can help you find comfort and remind you that you are ok. I've suffered from insomnia for a couple of years now. I also took some classes at a health provider and most of the topics and plans that the author mentions in his book are similar, if not the same, to what I learned in those classes. When I took the classes I was skeptical about the strategies and plans that they give out. My skepticism changed after reading this book and seeing how the author writes about his experience, his thoughts, and what he went through. It made me realize that the material is legit and it is import to be mindful of our relationship with sleep. It's similar to anxiety problems in a way.

My insomnia began after experiencing anxiety due to brutal stress and burn out for years. Not taking care of my mental health and just focusing on and worrying about work and fixing my family problems, putting a lot of pressure on myself. I've been through though times where my anxiety really ignites my insomnia and the lack of sleep makes it worse. It's a vicious cycle but reading this book gave me comfort and quickly reminded me of what I should be focusing on. Sometimes we slip away and forget, get caught in our crazy thoughts and bad habits. Reading this book when you can't sleep will bring you back.

I would also recommend looking into the worksheets and materials in more detail. It will help you follow a plan to improve your sleep.

[Dan Brand · Rating 4 out of 5]

Short, entertaining read, with advice that seems almost too straightforward, but which will need some
shift in mindset to implement. Will post on progress in implementing.

[Elizabeth Johnson · Rating 5 out of 5]

If you or someone you love has any sort of insomnia, get thee to Amazon and buy this book. This guy completely GETS IT.

I've had chronic insomnia, not caused by anything discernible, for over 20 years. It started sometime in high school and never really went away. And I could totally have written this with the author... like he was peeking into my life as he described his own symptoms and ways of thinking about sleep. Thankfully, I've done TONS of research over the years, so I had already discovered some of the things he shared. But I still marked up the book like crazy, because it was just so relatable and relevant!

It felt like I was reading a conversation with a good friend. He's funny, transparent, and relatable. Because he went through 20 years of his own stubborn insomnia, and then went in to do academic research into, he has a ton of wisdom to share. He has authority and experience behind his suggestions, but he shares them all in a completely natural, normal progression. Kind of like talking to a friend who's "been there" already.

I love that he wasn't an advocate of adhering rigidly to a list of do's and dont's. Yes, there are some hard habits to break, and that takes lots of discipline and consistency. But most books about insomnia and CBT-I tend to focus on AVOIDING things and adhering to very rigid, impractical rules... and in my experience, that just ends up getting stressful and frustrating. And makes your relationship with sleep even worse.

I have a pretty good relationship with sleep these days, even when I go on meds (for my chronic illness) that cause a lot of sleepless nights. So I borrowed this from the library, mostly out of curiosity, hoping to pick up a few pointers and learn a little more about CBT-I. What I found was worth buying the book myself and marking it as a top recommendation on my resource shelf!

[Laurence Green · Rating 3 out of 5]

The same old story but told more warmly

There's a lot to like here. Parnell is keen to personalise his tale and remove some of the set in stone fears that people have with insomnia. The problem and slightly strange thing is that it takes quite a while to get to a 5 point plan which is pretty much common knowledge ( and which Pannell himself cribbed from a cbt-i course)

Pleasant enough and reassuring to many I would suspect

[Anna Contreras · Rating 5 out of 5]

Es brutal la manera en que Joseph explica el insomnio y como toda la ayuda profesional que recibes esta enfocada de una manera que no puede acabar en otro sitio que en la obsesión. La terapia y toda la ayuda profesional que recibí me ayudó, pero no me ayudó con el insomnio. Ha sido una suerte encontrarme con este libro, me ha permitido aceptar y desmontar ideas, que ya eran lo único que no me dejaba descansar.

[Katie · Rating 5 out of 5]

not me reading these books as a direct cry for help…anyway this book was actually very helpful and this guy legit had me laughing despite the despair that is sleeping poorly for the 5th night in a row. he gives me hope and i will definitely return to this in the future if i need more comfort/reassurance that this too will pass

[roz witney · Rating 5 out of 5]

Great

Great book - I have done CBT-I before, and it works! But I needed a quick refresher and this was perfect. Sound advice and thankfully no mention of 'sleep hygiene'!

[Jordyn · Rating 5 out of 5]

Amazing book

This book just described my behaviors and obsessions to a T. I'm looking forward to starting this process of changing the way I view sleep, that it's not impossible.

[Roxannelou Garcia · Rating 5 out of 5]

Great information for Insomniacs.