A Good Night's Sleep: A Drug-Free Solution [Paperback]

Jan Sadler (Author)

Book Description

Publication Date: August 24, 2008

How to overcome insomnia with visualization, breathwork, and meditation

•    Presents mental and physical exercises to quiet mental chatter, visualizations to prepare for sleep, and deep breathing and mindfulness meditation techniques

•    Explains how to establish and analyze a sleep diary and how to retrain the body to sleep solidly

•    Includes a 65-minute audio CD of guided visualizations and relaxation techniques

In A Good Night’s Sleep, Jan Sadler teaches the skills needed to break the patterns and frustration of insomnia. She explains how to overcome stress and restlessness through meditation and deep diaphragmatic breathing, how to prepare for sleep through positive visualization, and how to quiet mental chatter with awareness and physical techniques such as the “Stop/Cancel/Change” and “Shakeout” exercises.

Sadler addresses how to reduce dependence on sleeping pills, determine the amount of sleep you truly need, and, most important, how to retrain yourself to sleep soundly. She provides a two-week sleep diary and shows step-by-step how to identify and analyze any underlying daytime and pre-bedtime habits that can disturb sleep. In addition, the accompanying 65-minute audio CD presents six relaxation and visualization techniques, including Sadler’s “Peaceful Sleep Bedtime Routine,” a 20-minute guided relaxation practice designed to ease one into a deep and peaceful sleep. By revealing the keys to quality, drug-free sleep, A Good Night’s Sleep enables you to reclaim control of your sleep cycle and your life.

Editorial Reviews

Review

“A Good Night’s Sleep has relaxation and visualization techniques and other bedtime advice to help you counteract stress and sleep better. The more you practice, the more it will help.”
(Shirley Linde, author of No More Sleepless Nights and No More Snoring )

"I have been an insomniac for over 20 years . . . This book has been a real help to me, and I'm sure other insomniacs out there will benefit from this system too." (
The Pagan Review, Jan 2009 )

"Even those who think they are enjoying good sleep can improve the quality of their sleep and find even more energy and pep they didn't know they were missing. . . . Don't miss out on this helpful guide to better sleep without medications. The techniques really work and the CD is delightful to listen to as it leads you through relaxation and visualization techniques, placing you into the proper mindset for deep, sound drug-free sleep." (
Nora Caterino, HealthyNewAge.com, Sep 2008 )

From the Back Cover

HEALTH / SELF-HELP

“A Good Night’s Sleep has relaxation and visualization techniques and other bedtime advice to help you counteract stress and sleep better. The more you practice, the more it will help.”
--Shirley Linde, author of No More Sleepless Nights and No More Snoring

In A Good Night’s Sleep, Jan Sadler teaches the skills needed to break the patterns and frustration of insomnia. She explains how to overcome stress and restlessness through meditation and deep diaphragmatic breathing, how to prepare for sleep through positive visualization, and how to quiet mental chatter with awareness and physical techniques such as the Stop/Cancel/Change! and Shakeout exercises.

Sadler addresses how to reduce dependence on sleeping pills, determine the amount of sleep you truly need, and, most important, how to retrain yourself to sleep soundly. She provides a two-week sleep diary and shows step-by-step how to identify and analyze any underlying daytime and pre-bedtime habits that can disturb sleep. In addition, the accompanying 65-minute audio CD presents six relaxation and visualization techniques, including Sadler’s Peaceful Sleep Bedtime Routine, a 20-minute guided relaxation practice designed to ease you into a deep and peaceful sleep. By revealing the keys to quality, drug-free sleep, A Good Night’s Sleep enables you to reclaim control of your sleep cycle and your life.

JAN SADLER is author and coordinator of the highly successful PainSupport website (www.painsupport.co.uk) and the author of Pain Relief without Drugs and The Five Feel-Good Factors. Her pain, sleep, and stress-reduction programs have been adopted by hospitals and support groups throughout the world. She lives in England.

See all Editorial Reviews

Product Details

• Paperback: 128 pages
• Publisher: Healing Arts Press (August 24, 2008)
• Language: English
• ISBN-10: 1594772347
• ISBN-13: 978-1594772344
• Product Dimensions: 8.8 x 5.9 x 0.5 inches
• Shipping Weight: 4 ounces (View shipping rates and policies)
• Average Customer Review: 5.0 out of 5 stars  See all reviews (2 customer reviews)
• Amazon Best Sellers Rank: #913,314 in Books (See Top 100 in Books)

More About the Author

Discover books, learn about writers, read author blogs, and more.

Customer Reviews

Most Helpful Customer Reviews

6 of 6 people found the following review helpful:

5.0 out of 5 stars A Helpful and Hopeful Approach to Better Quality Sleep, September 9, 2009

By 

Dr. Richard G. Petty (Atlanta) - See all my reviews
(VINE VOICE)    (REAL NAME)   

This review is from: A Good Night's Sleep: A Drug-Free Solution (Paperback)

Sadly sleep disorders are extremely common. Recent studies have indicated that around 14.7% of Americans have chronic insomnia and many more have occasional but often disabling problems obtaining sufficient restorative sleep.

The consequences of disturbed sleep are not only personal discomfort and distress, but also accidents, probably including the Exxon Valdez and Chernobyl disasters. There is also increasing evidence that inadequate or poor quality sleep may also contribute to a huge burden of ill health including insulin resistance, obesity and a range of other physical and psychological problems.

Frustrated by the inadequacies and side effects of some prescription sleep aids, I have spent years collecting, creating and developing non-pharmacological approaches to sleep disorders. So I wondered if there would be anything new in this book. Happily there was.

The recommendations are centered around the use of visualization, breath work and meditation. Those in themselves are good common sense and have been used before, but the clarity and originality that Jan Sadler brings to them is refreshing and valuable.

The book is rounded out with a list of resources and a really excellent CD in which Jan takes you through the exercises in detail.

She has taught her methods to a great many people, so we know that they can be effective, even if there is not much research to support them. So will the approach work for you? That depends a lot on two things. First is the cause of your sleep disorder: no two people are alike, there are scores of different types of sleep disorder, and I am not aware of any empirical research that can guide us to say whether or not these approaches will work in a specific type of sleep disturbance. Second is whether you would like to dedicate the time and effort to try and regain control of your sleep cycle, or whether you would prefer a quick biochemical or pharmacological solution. Are you willing to spend 30 minutes or so a day to help yourself, or is it going to be more realistic to pop a pill?

If you would like to try a non-pharmacological - and ultimately empowering - approach to help with your sleep, this could be an excellent resource for you. Coordinate with your healthcare provider, and if it does not work, do not continue and get sick, and do not get disheartened: there are many other resources left to try.


Highly recommended.


Richard G. Petty, MD, author of Healing, Meaning and Purpose: The Magical Power of the Emerging Laws of Life

1 of 1 people found the following review helpful:

5.0 out of 5 stars Very helpful, May 12, 2010

By 

D. Haggerty (Silicon Valley, California) - See all my reviews
(REAL NAME)   

Amazon Verified Purchase

This review is from: A Good Night's Sleep: A Drug-Free Solution (Paperback)

This book and the CD have been extremely helpful not just in sleeping better, but also in overall stress reduction. The techniques are simple yet powerful. The CD is great -- I've never heard the whole thing in one session, because I always fall asleep half way through, without even trying! It's excellent. Highly recommended, even if you don't have a serious sleeping problem -- it's just a great way to relax and fall asleep.