Sleep Better Without Drugs: A Proven 4-6 Week Self-help Program Using Cognitive Behavioral Therapy-CBT

By Dr David Morawetz

DO YOU SUFFER FROM:
• Trouble falling asleep?
• Waking up frequently during the night?
• Waking up and having trouble going back to sleep?
• Trouble sleeping well without medication?
• Excessive thinking or worrying in bed?
• Worrying about “not sleeping”?
• Light sleep, poor quality sleep, non-restorative sleep?
• Irregular or erratic sleep?
• Insomnia associated with chronic pain?

If you answered YES to any of these questions, THIS PROGRAM CAN HELP YOU!

Many of the people who have benefited from the “Sleep Better Without Drugs” 4-6 week self-help program have suffered from several of these problems at once.

The “Sleep Better Without Drugs” program uses Cognitive Behavioral Therapy (CBT), which is widely acknowledged as world's best practice for treating insomnia and similar sleep problems.

This is the FIRST time that "Sleep Better Without Drugs" has been made available in DOWNLOAD form. And the low download price is MORE THAN 90% OFF the regular RRP price of $149.

If you have admitted or acknowledged to yourself that you have a sleep problem, you have taken the FIRST BIG STEP towards learning to sleep better. I wish you much perseverance and, after 4-6 weeks, a significant improvement in your sleep!

Dr David Morawetz
Counselling Psychologist, Melbourne, Australia

• Language: English
• Publisher: BookBaby
• Release date: Jan 1, 1994
• ISBN: 9781483536132

Book preview

First time available as DOWNLOAD

SLEEP BETTER... WITHOUT DRUGS!

A Cognitive Behavioural Therapy (CBT) Program

BETTER SLEEP GUIDE

Dr David Morawetz

Cartoons by Bev Aisbett

To order additional copies of the Sleep Better...Without Drugs! self-help program

(three CDs and this Better Sleep Guide Book), simply phone:

(FREE CALL) 1800-066-044

(Phones open 7 days, 24 hours).

Discounts are available for purchases of multiple copies.

Or visit www.sleepbetter.com.au

© Dr David Morawetz 1994

Twelfth printing 2011

First DOWNLOAD edition 2014.

National Library of Australia

Cataloguing-in-Publication data:

Morawetz, David, 1945-

Sleep Better...Without Drugs!

Bibliography.

ISBN 0 646 17003 1.

1.Sleep disorders. 2.Insomnia - Treatment. 3.Self-care, Health. I.Title.

616.8498

The Better Sleep Guide Book was printed in Australia by New Litho, Surrey Hills, Vic.

Layout: Sue Bauer.

Layout of the cover, sleeve and brochure for the Sleep Kit: Sally Syle and Sue Bauer.

Cartoons: Bev Aisbett.

The CDs for the Sleep Better...Without Drugs! program were produced in Australia

in the studios of Michael Schildberger’s Business Essentials, Hawthorn, Vic.

Producer: Robyn Watson.

Technical Producer: Bruce Findlay.

To order additional copies of the Sleep Better...Without Drugs! self-help program

(three CDs and this Better Sleep Guide Book), simply phone:

(FREE CALL) 1800-066-044

(Phones open 7 days, 24 hours).

Discounts are available for purchases of multiple copies.

Or visit www.sleepbetter.com.au

The lives of many Australians are made more difficult by the fact that they sleep badly.

The medical profession has learnt in recent decades that long-term treatment with tablets helps few and makes many worse off.

Dr Morawetz has developed this program over a decade, steadily refining and improving it.

It is simple, does not need drugs, and is inexpensive and effective.

It is recommended for all people experiencing difficulty getting to sleep or staying asleep.

Dr Alex Wodak, FRACP, St Vincent’s Hospital, Sydney

CONTENTS

Page

Introduction and Overview

What the Experts Say

About the Author

Acknowledgements

1 . How to Use This Sleep Better Program

2. What Kind of Program Is This?

3. Nine Rules For Better Sleep

4. Thinking & Worrying In Bed: 20 Ways To Reduce It

5. Relaxation: How To Do It

6. Medication: How To Eliminate It

7. Your Sleep Diary: Discovering What Influences

Your Sleep, & Tracking Your Progress

8. Thirty Important Sleep Hints

9. Jet Lag: How To Minimise It

10. Shift Work: How To Cope With It

11 . You Can Do It!

Appendixes

A What Are Your Chances Of Success?

B People Who Have Learned To Sleep Better

Using This Program

C If You Have Questions About Your Sleep:

The Sleep Better Personal Advice Hot-Line

D Further Reading

E Postscript. Lying in Bed Resting Peacefully:

Why is it Nearly As Restorative As Sleep?

INTRODUCTION AND OVERVIEW

The Sleep Better...Without Drugs! self-help program has been found to work well by people who suffer from each of these sleep problems. Many of the people who have benefitted from the program have suffered from several of these problems at once.

THIS PROGRAM CAN HELP YOU TOO!

WHEN IS THE PROGRAM NOT APPROPRIATE?

• If you believe that you may be sleeping poorly for physical reasons, you should consult your doctor and ask to be referred to a sleep laboratory for diagnosis and treatment. Physical causes of poor sleep include sleep apnea (a disorder of breathing in sleep), restless legs syndrome (this is sometimes described as a feeling that ants are crawling under your skin), and periodic limb movements in sleep (small jerks or twitches in the muscles of your legs, or sometimes your arms, while you are asleep).

• Apart from people with sleep apnea or other physical problems, almost anyone can benefit from the program, including people who are currently taking sleeping medication, people who are going through a crisis, and good sleepers who have an occasional bad night.

WHAT IS SPECIAL ABOUT THIS SLEEP BETTER PROGRAM?

• There are no drugs involved.

• The program is based on years of scientific research.

• The program is clinically proven.

• The success rate is 80%.

• The program is practical, user-friendly, easy to understand, easy to use.

• There is nothing subliminal in the program, and there is no hypnosis.

• The program is comprehensive, containing more than 50 interlocking strategies

(or things you can do) to help you to improve your sleep. This is important because everybody’s sleep is different. You choose the solutions that work for YOU.

• The program helps you to learn to reduce thinking and worrying in bed — a cause of many sleep problems.

• You can use the program to eliminate all sleeping medication.

• The program uses a multi-sensory approach. You listen to the CDs, you read the book, and you act to improve your sleep. However, if you prefer only to listen, or only to read, this works well too.

• The program is 100% Australian.

If you have admitted or acknowledged to yourself that you have a sleep problem, you have taken the FIRST BIG STEP towards learning to sleep better.

I wish you much perseverance and, after 4-6 weeks, a significant improvement in your sleep!

Dr David Morawetz

Counselling Psychologist, Melbourne, Australia

It worked! It started working after three weeks. The reducing thinking and worrying in bed part was especially good. I thought it would be impossible, but I found I can do it. If anyone is wondering if they should do the program like I was, you can tell them to give me a call.

Businesswoman, 41

WHAT THE EXPERTS SAY…

‘Sleep Better... Without Drugs!’ is a very successful behavioural treatment program that has helped many people suffering from insomnia, particularly those with longstanding insomnia for whom sleeping tablets are generally less effective.

Dr Murray Johns

Director, Sleep Disorders Unit

Epworth Hospital, Richmond, Vic.

Dr Morawetz, a respected Clinical Psychologist, has developed a most practical self-help program for insomnia sufferers in collaboration with representatives of the medical profession. It represents an uncomplicated, cost-effective yet invaluable self-help strategy for our patients.

Professor John Murtagh

Medical Editor

Australian Family Physician

[the journal that reaches every GP in Australia]

Dr Morawetz has developed this program over a decade, steadily refining and improving it. It is simple, does not need drugs, and is inexpensive and effective. It is recommended for all people experiencing difficulty getting to sleep or staying asleep.

Dr Alex Wodak, FRACP

Director, Alcohol and Drug Service

St Vincent’s Hospital

Darlinghurst, NSW

I’ve found the program very easy to use as a G.P. I’ve used it with about 30 people. It’s been brilliant. People have got massively impressive improvement in onset, duration and quality of sleep.

Dr Nicholas Cooling

General Practitioner

Risdon Vale, Tasmania

I’ve used the program successfully with lots of my patients... A lot of people who’ve been on benzodiazepines are now off them.

Dr J.G. Wijeyesekera

General Practitioner

Ballina, NSW

I’ve used the program with patients I don’t want to prescribe benzodiazepines for, or patients who don’t want benzodiazepines. I can think of half a dozen people who’ve come back perfectly happy that they don’t need any drugs. I can think of two who stopped using drugs. And I can’t think of anyone who did want drugs later.

Dr Ian Grant

General Practitioner

Wangaratta, Vic.

"I just hand the program to people who are having trouble sleeping. They come back and say:

That helped! I get very positive comments from them. People are just amazed and delighted to discover that they can actually stop worrying in bed".

Anne Kotzman

Counselling Psychologist and Author

Somers, Vic.

I’ve used it a lot. I find it really helpful to have something to offer to people who can’t sleep and don’t want to use drugs.

Mike Tyrrell

Clinical Psychologist

Alice Springs, NT

"‘Sleep Better... Without Drugs!’ is an important program which will be welcomed by professionals who deal with insomnia, and