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End the Insomnia Struggle (A Step-by-Step Guide to Help You Get to Sleep and Stay Asleep) Paperback – Illustrated, October 1, 2016
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—Russ Harris, author of The Happiness Trap and ACT Made Simple
“This fantastic toolkit is like getting to have two of the smartest, most empathic insomnia treatment experts in the world be your doctors. Clear instructions and flexible, doable steps transform the highest-quality treatment into a do-it-yourself plan that will make it possible to get a good night’s sleep again.”
—Kelly Koerner, PhD, Evidence-Based Practice Institute, Seattle, WA
“For those of us who lie awake at night wondering when sleep is going to arrive and what tomorrow will be like without it, End the Insomnia Struggle offers hope. In this well-written and accessible manual, Colleen Ehrnstrom and Alisha Brosse, two experienced clinical psychologists, take us through the reasons that people can’t sleep, and the behavioral and cognitive strategies that help them overcome insomnia. Readers will appreciate the handouts for recording one’s progress in the program and the many recommendations on how to troubleshoot one’s sleep plan. The one-size-fits-all approach of many cognitive-behavioral manuals is replaced here with acceptance, mindfulness, and commitment strategies to help you individualize behavioral sleep tools. A must-read for people with insomnia and the clinicians who work with them.”
—David J. Miklowitz, PhD, professor of psychiatry and behavioral sciences at the UCLA School of Medicine, Los Angeles, CA; and author of The Bipolar Disorder Survival Guide
“End the Insomnia Struggle is a wonderful and much-needed book. Ehrnstrom and Brosse not only provide clear descriptions of the core tools needed to help promote healthy sleep, they also pour into each page their wealth of expertise working with people struggling with insomnia. The result is that they are there with you, as the reader, every step of the way, guiding you clearly, firmly, and gently along the path to better sleep.”
—Sona Dimidjian, PhD, associate professor in the department of psychology and neuroscience at the University of Colorado Boulder
“End the Insomnia Struggle is a must-have for anyone struggling to sleep well. Clinical science has validated a number of very effective strategies for insomnia, but unfortunately, these strategies are very challenging to put into action. The authors have put their combined forty-plus years of clinical experience into providing a comprehensive program in a very straightforward way that a motivated person can actually do on their own, or that counselors could readily use to guide their clients. The book is user friendly, and addresses all the possible excuses and roadblocks that might get a person off track. Their distinction between worry (future-oriented) and rumination (past-oriented) is particularly helpful. I have already made a list of family and friends to send this book to. Give it a try yourself!”
—Linda W. Craighead, PhD, professor of psychology and director of clinical training at Emory University, and author of The Appetite Awareness Workbook
"Ehrnstrom and Brosse, licensed clinical psychologists, go beyond the usual sleep hygiene suggestions (e.g., limit caffeine, stop napping) to offer personalized solutions for the millions of people who suffer from insomnia. Designed to be used as a workbook, the title has sleep logs and worksheets to aid readers in determining which approach to treatment—based in cognitive behavioral therapy—will most likely be of benefit. They cover the physiology of sleep and how people “get stuck” in a pattern of insomnia, providing exercises for readers to clarify their own patterns. The book’s second and third sections feature behavioral and cognitive strategies for overcoming insomnia; readers will choose which methods to pursue based on the results of their sleep entries. The authors also describe medical conditions that can be misidentified as insomnia, such as sleep apnea, restless leg syndrome, and periodic limb movements, and recommend medical evaluation for those. Not a quick fix, this title leads users through the steps necessary to discover the best approaches to treatment. VERDICT: Of interest to anyone who suffers from insomnia or has a family member who does."
About the Author
Alisha L. Brosse, PhD, is a licensed clinical psychologist who specializes in behavioral therapies for a wide range of presenting problems, especially sleep, mood, and anxiety disorders. She operates a private practice in Boulder, CO, and directs a bipolar specialty clinic at the University of Colorado Boulder.
- Publisher : New Harbinger Publications; 1st edition (October 1, 2016)
- Language: : English
- Paperback : 232 pages
- ISBN-10 : 1626253439
- ISBN-13 : 978-1626253438
- Item Weight : 1.01 pounds
- Best Sellers Rank: #98,242 in Books (See Top 100 in Books)
- Customer Reviews:
Top reviews from the United States
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End the Insomnia Struggle is the only method I've found that addresses the whole person and all the nitty-gritty problems involved in chronically not sleeping. The cognitive behavioral approach is challenging, but then, insomnia is no joke. It's a deeply ingrained habit that we perpetuate through conscious and unconscious thoughts and actions every day. "Habit" is the operative word. In order to successfully tackle insomnia, you may have to alter some longstanding habits that you may not want to change, such as the pleasure you get from staying up really late watching videos in bed because you can't sleep. The authors have created a multi-faceted program that you, and you alone, must commit to and work on with a lot of patience. There's no hurry, because let's face it, you're not sleeping anyway.
The authors have drilled down to the core of the problem, but everybody has their own specific issues. As I've worked with the book, I've come to see why the methodology is what it is. Changing our habits isn't easy, but the concrete suggestions are designed to address every road block you'll encounter. You'll need to look at your sleep hygiene (are your bedroom and your bed comfortable? do you try to make up for lost sleep by sleeping really late on the weekends?). You'll need to examine how you think and feel about sleep. There's a lot of wiggle room and the authors state over and over again that you choose your level of commitment. Do as much or as little as you like, while recognizing that the more you integrate all aspects of the program into your routine, the quicker you'll start sleeping. In order to help you, the book is linked to guided meditations and exercises on the publisher's website, and you can download the forms you'll be filling out to organize your program and track your progress.
One of the biggest improvements I've seen in the six weeks I've been working with this method is in regards to my opinion of myself. I'm much kinder to myself than I used to be. This isn't just airy-fairy stuff. It had A LOT to do with why I wasn't sleeping. I still have good and bad days, and there are still times when I only get four hours of sleep. But sometimes I “miraculously” fall asleep within a half-hour of going to bed and get six or even seven hours. The overall trend is in the right direction, and I've given up the catastrophizing that used to keep me awake the whole night. I've also let go of worrying about when I'm going to be totally cured. Given that I'm 66 years old and have had insomnia since at least the age of 10, that's over half a century of ingrained bad habits to let go of. If it takes six months, it will be well worth it. In fact, it's already been worth it.
If you're looking for a quick fix that ends your insomnia in one day, go to the doctor and get expensive, toxic pills and hope you don't start walking, eating and driving in your sleep. But if you’re willing to do the work, have patience, and incorporate as many of the behavioral and cognitive suggestions as you can, your sleep — and your life — will improve over time.
Yes, this is a program building book. Be prepared to do your homework be organized with your program worksheets and sleep data (sleep data is already organized with their handy yet detailed sleep log). When your program is built the authors emphasize that you should maintain the mental perception: "You are working the program". Just like a rehab therapy or session therapy with a psychologist or therapist.
The mental exercises might seem a bit obscure, elementary but without doubt they will help you put you in the frame of mind needed to complete a grueling task of fixing your insomnia FOREVER.
I will be updating my review and hopefully will be making it a 5 star, but as I say again I'm feeling very hopeful.
Top reviews from other countries
My problem was an overactive mind.
I was doing all the sleep hygiene techniques I'd read about - cutting down on caffeine, having a bath before bed, daily meditation, avoiding screens at night, exposure to daylight in the morning, getting up the same time every morning...EVERYTHING and nothing was working. No improvements.
Until....I heard the author of this book talk on a podcast called Off the Clock Psychologists. I liked what I heard and thought it was worth a try.
The book helps you assess your particular type of insomnia and lets you choose the best technique to tackle it. It works on resetting your relationship to sleep.
I implemented the Sleep Restriction Therapy - keeping a sleep log and calculating how many hours a night I was actually sleeping (5.5 hours). Then, setting myself this window to only be allowed in bed for this duration of time for the next week. At the end of each week, if you've been asleep for 90% of the time you're in bed, you can increase the window by 15 minutes. It sounds torturous, and it was at times, but my god it worked!
I am now sleeping 7-8 hours a night and the best bit is that I'm not in the slightest bit worried about sleep anymore. The anxiety around it has gone, and also the knowledge that this technique is there for me any time I might need it in the future is such a great source of comfort.
Thank you to the authors of this book for changing my life, and for making CBT for insomnia accessible and affordable to the masses.