Managing Chronic Insomnia: DIY Therapy, #2

By Jessica Brohmer

#2 in the DIY Therapy series. This book uses proven Cognitive Behavior Therapy techniques tailored for treating insomnia to help you create a plan to overcome your difficulties with sleep. Learn and use the same techniques you'd get from working with a sleep specialist, all from the comfort and convenience of home. 

• Language: English
• Publisher: Jessica Brohmer
• Release date: May 2, 2022
• ISBN: 9798201070793

Book preview

DIY Therapy: Managing Insomnia

Jessica Brohmer, LMFT

DIY Therapy: Managing Insomnia ©2022 Jessica Brohmer.

ALL RIGHTS RESERVED. No part of this publication may be reproduced, distributed or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Although the author and publisher have made every effort to ensure that the information in this book was correct at press time, the author and publisher do not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause.

Adherence to all applicable laws and regulations, including international, federal, state and local governing professional licensing, business practices, advertising, and all other aspects of doing business in the US, Canada or any other jurisdiction is the sole responsibility of the reader and consumer.

Neither the author nor the publisher assumes any responsibility or liability whatsoever on behalf of the consumer or reader of this material. Any per­ceived slight of any individual or organization is purely unintentional.

The resources in this book are provided for informational purposes only and should not be used to replace the specialized training and professional judgment of a health care or mental health care professional.

Neither the author nor the publisher can be held responsible for the use of the information provided within this book. Please always consult a trained professional before making any decision regarding treatment of yourself or others.

So You Have Insomnia

Why CBT-I Works

What is Insomnia Anyway?

First Things First- Collecting Sleep Data

How the Rest of the Book Works

Who Shouldn’t Use CBT-I

About Sleep

Normal Sleep

Disordered Sleep

Circadian Rhythms

Sleep Changes With Aging

Sleep Deprivation

Doing the Work

Overview

CBT-I Rules

Determining Your Initial TIB

Altering Your TIB

Troubleshooting

Problems Sticking to New Routines

Activities While Awake

Too Much Rigidity

Sleep Effort

Conditioned Arousal

Restricted Mobility

Recognizing Sleepiness

Partner Issues

Trouble Sticking to Wake Time

Difficulty Waiting for Bedtime

Alertness and Vigilance

Closing Notes

So You Have Insomnia

Let me start by saying I know how you might be feeling and I’m sorry you’re going through this pain. Sleep is supposed to be a natural thing that you can just do when you’re tired. There’s a popular misconception that people with insomnia are folks who just stay up too late doing fun activities instead of going to bed on time like a reasonable person. If only that were the case.

I’ve designed this book to help. In these pages, I’ll lead you through one of the best treatments for insomnia called Cognitive Behavior Therapy for Insomnia, or CBT-I for short. It’s considered one of the front line treatments for insomnia and has better results than sleep medication because it gets to the core issues that are keeping you from a good night of sleep.

The core issues behind insomnia are often your thoughts and your actions. I don’t mean for that to sound like I’m blaming you for your problems, but as we go deeper into the common origins of insomnia, you might start to see the patterns for yourself and notice how you may have inadvertently