Turn restless nights into restful ones with sustainable change. Using long-term tools and strategies for better sleep, this notebook guides you through Cognitive Behavioral Therapy for Insomnia (CBT-I), the most effective evidence-based program for a variety of sleep issues. Whether you take any kind of sleep aid or go it on your own, you’ll learn about your unique circadian habits and create a long-term plan for sleep success.
- This notebook is filled with 128 pages of 75 gsm cream paper for a smooth & fluid writing experience.
- Hard bound with a flat lay binding, this notebook is lighter than our hardcover Anti-Anxiety Notebook, but filled with the same high-quality, evidence-based content you know and trust.
- (LxWxH): 8.5" x 5.5" x 0.38", 0.51 lb.
Break the cycle of bad sleep.
Sleep is one of the most important foundations for overall health and well-being. And one that too many of us take for granted. This workbook is beneficial for anyone wanting to maximize the quality of their rest, insomnia or not.
Feel ready for rest when your head hits the pillow.
Take on the most important part of your day by investing in practices for getting the most out of rest. You'll face each day with more clarity and focus, with a long-term solution that doesn't come from a bottle, but from within.
Who The Anti-Insomnia Notebook helps.
Do you find yourself tossing and turning at night? Have you ever felt anxious because you couldn't sleep? The Anti-Insomnia Notebook helps you build healthy sleep habits that last a lifetime: whether that's tending to your sleep hygiene, managing time in bed, and more. Make sure you’re setting yourself up for clear, focused, and refreshed days by investing in a better night’s sleep.
How The Anti-Insomnia Notebook works.
1. Make it easier to build healthy sleep habits by being intentional and staying committed to the Cognitive Behavioural Therapy for Insomnia (CBT-I) program. The moment we wake up, we’re bombarded by the day: the most up-to-date news, our work notifications, and more. Keeping your notebook in a close, regular spot will help you check-in with your sleep before you get on with your day.
2. The Daily Sleep Log asks you to note down when you went to bed, how long you slept, and more details that help you understand the quality and quantity of your sleep. You can think of this exercise as the first step in improving your sleep hygiene. This step is the backbone of the Cognitive Behavioral Therapy for Insomnia program. It gives you a good understanding of your sleep’s starting point before you implement the program to adjust and improve it.
3. Every week—over the course of six weeks—you'll review your Sleep Log entries to use concepts like sleep efficiency and total time asleep to determine your next week's sleep schedule. This step builds off of the daily sleep log and helps you reduce the total number of hours you're laying restless in bed.
4. In addition to calculating your sleep weekly, you'll also have access to daily therapist guidance. You'll add to your toolbox of ways you can improve your restfulness by learning how to use sleep restriction, cognitive reframing, healthy routine setting, and more.Sleep is impacted by a myriad of factors. Whether it’s your wind-down routine, daily habits, or screen time before (or in) bed, this step will help you develop healthier habits for sustained and improved sleep.
5. When you're ready, you can take some time to read through the Introduction and Appendix resources to augment your understanding and experience of CBT-I. Scientists are still understanding how sleep works within our body and neurology. Understanding the latest of how sleep works will help you toggle the variables that will positively impact your rest. We’ve also included a section that gives you tips and techniques you can practice when you’re having trouble sleeping.
