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Say Good Night to Insomnia: The Six-Week, Drug-Free Program Developed At Harvard Medical School [Paperback]

Gregg D. Jacobs , Herbert Benson
4.2 out of 5 stars  See all reviews (261 customer reviews)

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Book Description

September 15, 2009

The bestselling guide to curing insomnia without drugs by "a pioneer" of the field, now updated with the latest research (The Wall Street Journal)

For the past ten years, sleep-deprived Americans have found natural, drug-free relief from insomnia with the help of Dr. Gregg D. Jacobs's Say Good Night to Insomnia.

Jacobs's program, developed and tested at Harvard Medical School and based on cognitive behavioral therapy, has been shown to improve sleep long-term in 80 percent of patients, making it the gold standard for treatment. He provides techniques for eliminating sleeping pills; establishing sleep-promoting behaviors and lifestyle practices; and improving relaxation, reducing stress, and changing negative thoughts about sleep.

In this updated edition, Jacobs surveys the limitations and dangers of the new generation of sleeping pills, dispels misleading and confusing claims about sleep and health, and shares cutting-edge research on insomnia that proves his approach is more effective than sleeping pills.

Say Good Night to Insomnia is the definitive guide to overcoming insomnia without drugs for the thousands of Americans who are looking for a healthy night's rest.


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Say Good Night to Insomnia: The Six-Week, Drug-Free Program Developed At Harvard Medical School + The Effortless Sleep Method:  The Incredible New Cure for Insomnia and Chronic Sleep Problems + The Insomnia Workbook: A Comprehensive Guide to Getting the Sleep You Need
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Editorial Reviews

From Library Journal

First-time authors Jacobs and Wiedman bring two complementary and responsible viewpoints to the topic of insomnia. Both have suffered from insomnia, write extensively about the ineffectiveness and sometime harmful consequences of sleeping pills, and suggest starting treatment by keeping a sleep diary. Jacobs, a professor at Harvard Medical School and founder of the Behavioral Medicine Insomnia Program, promotes a drug-free program of healthy sleep patterns based on biofeedback, relaxation, positive thinking, and good sleep habits. Wiedman, a mortgage broker by trade, suggests a very simple three-step plan. While the two books offer similar information, Jacobs's scholarly manner will satisfy those looking for an authoritative answer, while Wiedman's more informal approach will appeal to readers seeking something more personal; Wiedman also includes an excellent annotated list of Internet resources. Both titles are highly recommended for growing consumer health collections, but librarians should be aware that other recent works on this topic by Theresa DiGeronimo, Jodi Mindell, and Gary Zammit (LJ 6/1/97) may already be on the shelves.?Kelly Hensley, East Tennessee State Univ. Lib., Johnson City
Copyright 1999 Reed Business Information, Inc. --This text refers to an out of print or unavailable edition of this title.

Review

"The breakthrough program with the scientifically proven power to help you sleep again." --Joan Borysenko, author of Minding the Body, Ming the Mind
--This text refers to an out of print or unavailable edition of this title.

Product Details

  • Paperback: 256 pages
  • Publisher: Holt Paperbacks; 1 edition (September 15, 2009)
  • Language: English
  • ISBN-10: 0805089586
  • ISBN-13: 978-0805089585
  • Product Dimensions: 5.3 x 0.7 x 8.1 inches
  • Shipping Weight: 5.6 ounces (View shipping rates and policies)
  • Average Customer Review: 4.2 out of 5 stars  See all reviews (261 customer reviews)
  • Amazon Best Sellers Rank: #12,338 in Books (See Top 100 in Books)

Customer Reviews

Top Customer Reviews
264 of 271 people found the following review helpful
5.0 out of 5 stars I've slept since I read it. May 30, 2005
Format:Paperback
I bought this book based on a recommendation from a February 22, 2005 article on Slate by Amanda Schaffer. If it wasn't for this recommendation, I'm not sure I would have kept reading after the first chapter. The book is full of exclamation points, oversimplification and glib promises. Very "self help"y.

So why 5 stars? Because I have slept deeply all night every night since I read the book. I was coming off the worst bout of insomnia of my life...several weeks at 3 hours or less per night. I planned to start the first week of the program, a sleep diary, the next night I slept badly. It hasn't happened. For me, just having read the program and realizing the simple changes I could make seems to have done the trick. And if my sleep problems resume, I feel confident that pursuing the six week program faithfully would solve the problem.

The author is condescending, overly perky, and seems to be writing for an IQ level of about 87. But if you have a serious insomnia problem, I recommend you get past the style and try out the substance. I'd read a lot more annoying books if I knew I'd sleep well afterward.
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129 of 135 people found the following review helpful
2.0 out of 5 stars 30% self promotion, 30% folksy talk, 30% okay April 1, 2005
Format:Paperback
I took this book back. A book that spends as much time as this one telling you how good it (and the author) is turns me off. It presents research findings as though they are rumors, with no mention of the source. There's not even an index to look up topics. There are very much better books on this topic. The factually best is by William Dement -- the founder of the field of sleep medicine ("The Promise of Sleep"). A more accessible one is by Hairi & Linde, "No More Sleepless Nights."
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69 of 71 people found the following review helpful
5.0 out of 5 stars This book saved my life. June 12, 2008
Format:Paperback
I cannot praise this book enough for what it has done for me. My insomnia affected me so deeply I became depressed and truly believed I was going to die.

I was using a LOT of sleeping pills to little effect and I was afraid that they would lead to more severe problems down the road. So I scoured the internet for another cure and found, "Say Good-night to Insomnia".

I'm extremely skeptical about everything, and when this book said that my it could change my negative thoughts into positive ones and help me sleep better, I didn't believe it. But I had absolutely NOTHING to lose and, out of desperation, I decided to give it a try.

I followed this book religiously (ignoring the ridiculous and useless anecdotes) and my sleep started to improve almost instantly. Before using this book I slept about two hours every night with a couple of nights of absolutely NO sleep what-so-ever thrown in here and there.

After a couple of days of using this book I found falling asleep easier (I'd fall asleep within one and a half to two hours), but I was still waking up several times throughout the night and found it difficult to fall back asleep. And I still had some nights of sleeplessness, but I was extremely excited about the small improvement.

Over the next couple of weeks falling asleep became easier and easier and I'd only have a couple of nights of insomnia during the week. But during the nights when I did get sleep my "wake-ups" became shorter and I found it easier to fall back asleep (usually within 20 to 30 minutes).

During the next month and a half the "wake-ups" themselves started to slowly subside. I'd wake up around five times a night in the beginning, then a few days later only four, and another few days later only three.
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124 of 137 people found the following review helpful
3.0 out of 5 stars Tiring, and thereby helpful July 29, 2005
Format:Paperback
This book has been immensely helpful for me and my understanding of why I have always had so much trouble with sleep. Dr. Jacobs sets the record straight on a number of sleep myths but can be repetitive when he is trying to make a point. For example, he drones on for 16 pages about how sleeping pills will do more harm than good. This may be an effort to extend the length of this book.

Instead of providing us with a 200 page verbose browbeating the author would have better served us with a concise text that could have easily been less than 100 pages. And also, when he is trying to prove a point, Dr. Jacobs will cite some vague statistic. When trying to prove the effectiveness of his "Relaxation Response," or "RR" for short, the author says, "Dozens of scientific studies have proven that the RR is an effective treatment for insomnia," and that is it. If he's not going to be specific, why bother mentioning it at all.

As for the "6-week solution" this book provides, it seems to have been added as an afterthought. The 6 week program consists of keeping a sleep diary for 6 weeks. That's it. The point, of course, is to try to find a connection between what you did to help yourself sleep and how much you slept, but don't buy this book looking for a miracle 6 week cure.

In the end I still recommend this book to anyone with sleep trouble. There are some incredibly useful things in this book that make trudging through it worthwhile.
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38 of 40 people found the following review helpful
5.0 out of 5 stars A life saver August 28, 2003
Format:Paperback
I bought this book out of desperation. It seems that one day I suddenly lost ability to fall asleep. After several weeks spent virtually without sleep, I went to a doctor and got sleep medication, which worked well. However, I was unable to sleep without it and my husband and I wanted to have a second baby. Thus, I knew I would have to get off the medication; but when I tried to sleep without the pill, I couldn't fall asleep.
Thank you to all the readers who have recommended this book and helped me choose the right one! As a result of following Dr. Jacobs' advice, I no longer need any medications and have no sleep-related problems. This was a great investment!
This book can be helpful to anyone who would like to improve quality (or quantity) of his or her sleep.
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Most Recent Customer Reviews
3.0 out of 5 stars Three Stars
It was a gift. It arrived okay.
Published 3 days ago by Dwight J. Worker
3.0 out of 5 stars There are always difficulties trying to follow the advice of ...
There are always difficulties trying to follow the advice of another individual. I'm not sure that this book will provide the needed assistance.
Published 4 days ago by Jerry W. Carter
5.0 out of 5 stars Sleeping nightly now!!
Loved it. After years of insomnia, my wife- a registered nurse "RN", had tried just about every sleeping medicine. Read more
Published 13 days ago by Jim
4.0 out of 5 stars Four Stars
Good read
Published 14 days ago by Amazon Customer
5.0 out of 5 stars Convinced a sceptic
I am currently dealing with Polymyalgia Rheumatica (PMR) and one of the side effects is insomnia. Having gone 6 months without a decent night's sleep, I came across this book about... Read more
Published 15 days ago by Michael J. Yeager
5.0 out of 5 stars No More Ambien!
This is such an important book to help people with insomnia. Insomnia is not in your head but the longer you have it the more fatigue and down you become. Read more
Published 16 days ago by Sandy Appleby
3.0 out of 5 stars Basic stuff, will help some
A friend of mine used to say, What can you say about a college that has its own accent? (about Harvard) This book will help some people but it is pretty basic. Read more
Published 1 month ago by doug korty
4.0 out of 5 stars Four Stars
It's been some help.
Published 1 month ago by Pat Tola
5.0 out of 5 stars Amazing eye-opening usable information!
After being diagnosed with multiple sleep disorders I have read and researched a lot on sleep and how to improve sleep hygiene. Read more
Published 1 month ago by AMY77
5.0 out of 5 stars This has pretty much ended my insomnia that started after the birth...
This has pretty much ended my insomnia that started after the birth of my first child. Just making a few tweaks really improved my sleep. Read more
Published 1 month ago by HRipp
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