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Navigating Sleeplessness: How to Sleep Deeper and Better for Longer
We are experiencing a sleeplessness epidemic, but we can all take steps to improve the quality of our sleep.
We all sleep differently. The key to sleeping well is to develop good habits that work for you. In this book you will learn to understand your patterns and discover what works, so that you can build and maintain a healthy personal sleep plan.This book offers actionable strategies and step-by-step solutions to develop better sleep, using self-care and self-compassion.You will discover how
Understand the difference between 'good' and 'bad' sleep.Cope better with temporary sleeplessness. Begin to unlearn unhelpful sleeping habits. Challenge your misconceptions about how well, or badly, you sleep. Practise tailored self-care that's likely to lead to improved sleep.
We all sleep differently. The key to sleeping well is to develop good habits that work for you. In this book you will learn to understand your patterns and discover what works, so that you can build and maintain a healthy personal sleep plan.This book offers actionable strategies and step-by-step solutions to develop better sleep, using self-care and self-compassion.You will discover how
Understand the difference between 'good' and 'bad' sleep.Cope better with temporary sleeplessness. Begin to unlearn unhelpful sleeping habits. Challenge your misconceptions about how well, or badly, you sleep. Practise tailored self-care that's likely to lead to improved sleep.
111 pages, Kindle Edition
Published April 1, 2021
5 people are currently reading
28 people want to read
About the author
Lindsay Browning
1 book4 followersI am a sleep expert, speaker, chartered psychologist and associate fellow of the British Psychological Society and I offer sleep consultancy and therapy services at my private practice, Trouble Sleeping based in Berkshire, UK. Since 2006, I have been passionately working with individuals and organisations to improve people's sleep and wellbeing.
My background is that I studied psychology at the University of Leicester, and was then awarded the Wellcome Trust four-year scholarship at the University of Oxford to study a masters in neuroscience and a doctorate in insomnia. My doctoral thesis looked at the relationship between worry, rumination and insomnia. I am currently a visiting fellow at the University of Leicester involved in sleep research. I am also the And So To Bed sleep ambassador.
Today, I spend my time helping individual clients improve their sleep with cognitive behavioural therapy for insomnia (CBT-I) and also working with companies to offer employee wellbeing programmes. I also offer sleep and shift work advice and consultancy to companies and the public sector, including working with the NHS and the police, as well as charities and other organisations. When I am not working, I am passionate about cooking, travel and spending time with my friends and family (when not in Covid lockdown!).
My background is that I studied psychology at the University of Leicester, and was then awarded the Wellcome Trust four-year scholarship at the University of Oxford to study a masters in neuroscience and a doctorate in insomnia. My doctoral thesis looked at the relationship between worry, rumination and insomnia. I am currently a visiting fellow at the University of Leicester involved in sleep research. I am also the And So To Bed sleep ambassador.
Today, I spend my time helping individual clients improve their sleep with cognitive behavioural therapy for insomnia (CBT-I) and also working with companies to offer employee wellbeing programmes. I also offer sleep and shift work advice and consultancy to companies and the public sector, including working with the NHS and the police, as well as charities and other organisations. When I am not working, I am passionate about cooking, travel and spending time with my friends and family (when not in Covid lockdown!).
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Displaying 1 - 11 of 11 reviews
May 3, 2021
In Navigating Sleeplessness, Dr Lindsay Browning outlines what healthy sleep looks like, common misconceptions surrounding good vs bad sleep and accessible techniques for improving the quality of our sleep. Given my background in Psychology and Neuroscience, I find sleep fascinating. Sleep is integral to all aspects of our existence, yet when we become busy or undergo an intense or stressful period in our lives, sleep is often the first thing we neglect or compromise. In less than 200 pages, Dr Browning effectively conveys the importance of good sleep hygiene alongside simple exercises to increase sleep quality in this compassionate and informative handbook.
Dr Browning uses clear and concise language throughout without overwhelming the reader with unnecessary scientific jargon or wordy explanations. I learned the most in chapter 3 whereby a variety of sleep disorders and their associated symptoms are eloquently summarised. Very intriguing and insightful!
The techniques outlined and designed to improve sleep quality are genuinely helpful. Thankfully, I don’t struggle with sleep as much as I used to, but I still get quite anxious late at night. I’ve started integrating some of the relaxation techniques before bed to help calm my overactive mind and have found them to be effective. Most importantly, this handbook emphasises the importance of tailored self-care – what may work for you may not work for another person and vice versa. The size of the handbook is perfect for your bedside table, making it easy to revisit every once and a while to continue to monitor your sleep and practice different exercises specifically tailored to your own needs and sleep patterns.
Whilst I (selfishly) would have loved a few more pages devoted to the science behind sleep, given the target audience and the intended format, I completely appreciate that this is beyond the scope of this handbook. If you’re interested in learning more about sleep and/or would like to develop better sleep habits, then I’d highly recommend Navigating Sleeplessness. Thank you to Welbeck (@welbeckpublish on Instagram) for my #gifted copy of this self-help handbook in exchange for an honest review!
Dr Browning uses clear and concise language throughout without overwhelming the reader with unnecessary scientific jargon or wordy explanations. I learned the most in chapter 3 whereby a variety of sleep disorders and their associated symptoms are eloquently summarised. Very intriguing and insightful!
The techniques outlined and designed to improve sleep quality are genuinely helpful. Thankfully, I don’t struggle with sleep as much as I used to, but I still get quite anxious late at night. I’ve started integrating some of the relaxation techniques before bed to help calm my overactive mind and have found them to be effective. Most importantly, this handbook emphasises the importance of tailored self-care – what may work for you may not work for another person and vice versa. The size of the handbook is perfect for your bedside table, making it easy to revisit every once and a while to continue to monitor your sleep and practice different exercises specifically tailored to your own needs and sleep patterns.
Whilst I (selfishly) would have loved a few more pages devoted to the science behind sleep, given the target audience and the intended format, I completely appreciate that this is beyond the scope of this handbook. If you’re interested in learning more about sleep and/or would like to develop better sleep habits, then I’d highly recommend Navigating Sleeplessness. Thank you to Welbeck (@welbeckpublish on Instagram) for my #gifted copy of this self-help handbook in exchange for an honest review!
March 5, 2021
I must admit it was the inner psychology lover in me that first made me pick up this book because its a more niche area that I had never thought to look into but I'm so glad I read this book!
Dr Lindsey Browning shares little nuggets of wisdom on how we can improve and understand our sleep better. The book is fairly short but in less than 200 pages I learnt quite alot and it wasn't information overload either which is always good when reading non fiction. I'd reccomend this book especially if you're struggling with your sleep because there are basic tips (that any of us can use) on how to improve sleep hygiene some techniques to reduce anxiety but there's also detail about various sleep disorders so if you have a more serious issue then this may help you to identify that and seek a doctors help. Even if you aren't struggling with sleep I'd still reccomend because it's so interesting learning and having more of an understanding of sleep. Something so integral to our lives that many of us turn a blind eye to as it's just part of our nature.
Thankyou so much to the lovely people at @welbeckpublish for my #gifted copy to read and review.
Dr Lindsey Browning shares little nuggets of wisdom on how we can improve and understand our sleep better. The book is fairly short but in less than 200 pages I learnt quite alot and it wasn't information overload either which is always good when reading non fiction. I'd reccomend this book especially if you're struggling with your sleep because there are basic tips (that any of us can use) on how to improve sleep hygiene some techniques to reduce anxiety but there's also detail about various sleep disorders so if you have a more serious issue then this may help you to identify that and seek a doctors help. Even if you aren't struggling with sleep I'd still reccomend because it's so interesting learning and having more of an understanding of sleep. Something so integral to our lives that many of us turn a blind eye to as it's just part of our nature.
Thankyou so much to the lovely people at @welbeckpublish for my #gifted copy to read and review.
March 18, 2021
I’m not a huge self-help book reader, however for someone that’s always had problems sleeping, I thought whyyyyyy not.
This book genuinely made me realise how little I actually know about sleep. We’ve all heard of the sleep cycles, but this book really gets down to the science behind it. It’s insightful without being patronising.
I’ll admit that I’ve had sleeping tablets before, but since having a bad reaction to one, I now just suffer in silence and coffee is my best friend 😂 Navigating Sleeplessness just felt like the author was holding my hand saying “some shitty nights just happen and that’s normal”, which was really nice when you’ve hit a wall. It does also note medical conditions (including mental health), as to why your sleep can be bad.
I rolled my eyes a few times, as some things are much easier said than done, and the sleep hygiene tips are all things I’ve heard before (except from 1 which I’ve actually implemented into my routine!). There are also multiple relaxation and cognitive behaviour techniques which could help you (two I already do in my daily life, and another that I’ve started doing, but feel it’s too early to see results).
The writing is easy to follow and the flow just makes sense. It’s a short book too, so one you can keep near you and pick up when you need it.
I’d say this book has a different selling point for each person - for me it was definitely the science and understanding more about the process itself and how this affects me, whereas for others, the mindfulness aspects might be incredibly helpful.
It wasn’t revolutionary for me, and I’d say if you’ve ever gotten advice from a doctor, you’re likely to hear the same things, but if you want to understand sleep more and generally feel better about your sleep, I’d recommend.
On a side note, I have nightmares 3-5 times a week, and this mentioned very little on that (which is my major sleep problem), so I feel like that’s why I’m being critical?
142 pages. 3-stars.
Gifted in exchange for an honest review.
This book genuinely made me realise how little I actually know about sleep. We’ve all heard of the sleep cycles, but this book really gets down to the science behind it. It’s insightful without being patronising.
I’ll admit that I’ve had sleeping tablets before, but since having a bad reaction to one, I now just suffer in silence and coffee is my best friend 😂 Navigating Sleeplessness just felt like the author was holding my hand saying “some shitty nights just happen and that’s normal”, which was really nice when you’ve hit a wall. It does also note medical conditions (including mental health), as to why your sleep can be bad.
I rolled my eyes a few times, as some things are much easier said than done, and the sleep hygiene tips are all things I’ve heard before (except from 1 which I’ve actually implemented into my routine!). There are also multiple relaxation and cognitive behaviour techniques which could help you (two I already do in my daily life, and another that I’ve started doing, but feel it’s too early to see results).
The writing is easy to follow and the flow just makes sense. It’s a short book too, so one you can keep near you and pick up when you need it.
I’d say this book has a different selling point for each person - for me it was definitely the science and understanding more about the process itself and how this affects me, whereas for others, the mindfulness aspects might be incredibly helpful.
It wasn’t revolutionary for me, and I’d say if you’ve ever gotten advice from a doctor, you’re likely to hear the same things, but if you want to understand sleep more and generally feel better about your sleep, I’d recommend.
On a side note, I have nightmares 3-5 times a week, and this mentioned very little on that (which is my major sleep problem), so I feel like that’s why I’m being critical?
142 pages. 3-stars.
Gifted in exchange for an honest review.
March 4, 2021
This is a great handbook as it explains not only what to do, but why! The language is simple and easy to follow: explanations are clear and concise with plenty of examples.
The layout makes it practical to find specific topics, with key advice highlighted, but I definitely recommend not skipping ahead during a first read. The start, which defines « good sleep » is a real eye-opener, describing the important benefits of all four stages of sleep - REM (rapid eye movement), deep sleep and both stages in between – and so understanding this will help to appreciate fully the tips which follow.
Suggestions for inducing and/or maintaining sleep (relaxation techniques and much more) are set out in a methodical way: Dr Browning firstly presents basic principles and then builds on these.
The manual contains helpful self-tests in the form of questionnaires, while also reminding us that different solutions may work better for different people, depending on individual needs.
Care is taken to explain which sleepless issues are truly problems to be fixed and which are in fact quite normal: clear distinctions are made, too, between temporary bad sleep and actual insomnia, as well as between the different types of insomnia.
All in all, this handbook will indeed leave you feeling more confident and better equipped to navigate your own sleeplessness issues, or better equipped to help others if you have been feeling at a loss… as it even covers conditions ranging from Periodic Limb Movement Disorder and Narcolepsy to Sleepwalking and Night Terrors! I think that it would be an interesting read even for somebody simply curious about general sleep hygiene.
The layout makes it practical to find specific topics, with key advice highlighted, but I definitely recommend not skipping ahead during a first read. The start, which defines « good sleep » is a real eye-opener, describing the important benefits of all four stages of sleep - REM (rapid eye movement), deep sleep and both stages in between – and so understanding this will help to appreciate fully the tips which follow.
Suggestions for inducing and/or maintaining sleep (relaxation techniques and much more) are set out in a methodical way: Dr Browning firstly presents basic principles and then builds on these.
The manual contains helpful self-tests in the form of questionnaires, while also reminding us that different solutions may work better for different people, depending on individual needs.
Care is taken to explain which sleepless issues are truly problems to be fixed and which are in fact quite normal: clear distinctions are made, too, between temporary bad sleep and actual insomnia, as well as between the different types of insomnia.
All in all, this handbook will indeed leave you feeling more confident and better equipped to navigate your own sleeplessness issues, or better equipped to help others if you have been feeling at a loss… as it even covers conditions ranging from Periodic Limb Movement Disorder and Narcolepsy to Sleepwalking and Night Terrors! I think that it would be an interesting read even for somebody simply curious about general sleep hygiene.
June 13, 2021
Finally a germane solution to the most persistent yet ignored problem of this era. I’m talking about sleeplessness! The book is written by Dr. Lindsay Browning, who is a chartered psychologist, neuroscientist, author, and sleep expert. She has been working in this field for over a decade and helped many people in resolving their sleeplessness. Through this book, she has shared her wisdom and knowledge to help people understand the concepts of proper sleep and its importance.
I personally found this particular book extremely helpful and I was fascinated to know how sleep can affect our overall functioning and productivity. There is a huge difference between sleeping and sleeping well, commonly termed as bad sleep and good sleep respectively. There are some instances where we have slept for sufficient time but when we wake up, we still feel tired. That’s because it was our body that was resting but our mind was still working.
Dr. Browning has elucidated the science behind the problems we face in sleeping. She has exquisitely explained how our daily physical activities cast an impact on our mental activities and vice-versa. This book suggests many practical ways to overcome sleeplessness. Keeping in mind that this book is for common people, the author has delineated complex concepts in a lucid way.
I would entitle this book a must-read and strongly suggest you read this to understand and regulate your sleep in a proper way.
I personally found this particular book extremely helpful and I was fascinated to know how sleep can affect our overall functioning and productivity. There is a huge difference between sleeping and sleeping well, commonly termed as bad sleep and good sleep respectively. There are some instances where we have slept for sufficient time but when we wake up, we still feel tired. That’s because it was our body that was resting but our mind was still working.
Dr. Browning has elucidated the science behind the problems we face in sleeping. She has exquisitely explained how our daily physical activities cast an impact on our mental activities and vice-versa. This book suggests many practical ways to overcome sleeplessness. Keeping in mind that this book is for common people, the author has delineated complex concepts in a lucid way.
I would entitle this book a must-read and strongly suggest you read this to understand and regulate your sleep in a proper way.
March 13, 2022
This is a very helpful little book, which I found very useful and interesting.
It goes into the science behind sleep cycles, details serious sleep problems and when to seek medical help, as well as suggestions for improving bedtime routines and sleep habits.
If you are having trouble sleeping, I highly recommend it. It helped me understand better what was happening to me, and why it was happening, which made me stress less about it and do something constructive to help myself.
It goes into the science behind sleep cycles, details serious sleep problems and when to seek medical help, as well as suggestions for improving bedtime routines and sleep habits.
If you are having trouble sleeping, I highly recommend it. It helped me understand better what was happening to me, and why it was happening, which made me stress less about it and do something constructive to help myself.
November 25, 2021
Fantastic! Some really good advice that I have tried out this evening the 4, 7,8 breath and visualisation is great! I love how understanding she is and how she explains that it is normal to wake up several times in the night. A reassuring and informative read!
December 19, 2022
Great little book on sleep. Illuminating scientific insights written in accessible, easy to understand language. Lots of practical tips on how to improve your sleep. Some I already do, but more I will be trying out for the first time or working to improve!
June 14, 2023
Very practical and a quick easy to read and apply ready for better sleep
October 2, 2021
I have struggled with sleeping for a really long time and a friend suggested this book, what a life saver! Doctor Browning suggests so many things that I had never thought about trying myself and I can honestly say it has worked amazingly. I have recommended this book to so many other people and will definitely invest in anymore books Doctor Browning publishes.
October 5, 2021
This book was recommended to me and I found it so useful. I have learned through this book the changes that I could make (and have made) to improve my sleep. I’m sleeping so much better now.
Displaying 1 - 11 of 11 reviews