The concept the book teaches is simple, though it takes a lot of hard work to put into practice. The repetition of the concepts may jar with some, I personally find that when learning a new skill, repetition is important in cementing habits. Also, if you are not sleeping it is very likely you are having memory issues and, believe me, you need to be told repeatedly so that the information sinks in enough to be helpful to you. The Sleep Book by physiologists Dr Guy Meadows uses a blend of mindfulness and behavioural therapy techniques to create a five-week plan to cure insomnia... The basic premise is to teach you how to stop fearing sleep, since an apprehension of suffering can actually make it happen. ( ELLE DECORATION) I think the key is to practice acceptance and mindfulness in one’s daily life by doing say just 10 minutes practice each day. I listen to a mindfulness session each day – they are widely available on line. For me, mindfulness practice is a bit like getting mentally fit. If one neglects to do physical exercise one gets fat. Same goes for mental exercise. Mindfulness practice helped me a lot with being mentally fit. erzeugen wir eine Störung, die sich getreu dem Motto "If you resist, it persists"" dauerhaft fortschreibt.

Learn to welcome the negative thoughts, but remain relaxed. Guy likens insomnia to a stormy ocean: being caught up in the anxious thoughts is like crashing around on the surface so, instead, imagine you’re sitting on the calm seabed where you can “look up and observe the storm… It’s about being able to have that perspective and to be able to notice the storm occurring and be ok with it being there.” 5. Give your emotions a shape Being worried that they won’t sleep can make insomniacs go to bed earlier in the hope they will sleep sooner, or stay up later because turning in simply fills them with dread. This chopping and changing can create something called “social jetlag,” says Guy. Just keeping regular bedtimes and wake times is simple but really important. 8. Be mindful Lccn 2015513338 Ocr tesseract 5.0.0-1-g862e Ocr_detected_lang en Ocr_detected_lang_conf 1.0000 Ocr_detected_script Latin Ocr_detected_script_conf 1.0000 Ocr_module_version 0.0.15 Ocr_parameters -l eng Old_pallet IA-NS-2000582 Openlibrary_edition While CBT teaches you to investigate your thoughts, Guy Meadows' approach is instead to practise accepting them and accepting your experience of sleep, whatever that may be for you. This is not easy, but the book gives you skills to practise during the day which will support you at bedtime and throughout the night - teaching you to be mindful throughout your day and helping you to stop struggling with your sleep (which compounds insomnia). This book also mentions recent research which has overturned a lot of sleep advice you have probably been given over the years, such as 'get up and read/do something useful if you can't sleep'.A third of the population sleep badly, but now THE SLEEP BOOK's revolutionary five-week plan means that you don't have to be one of them. Using a blend of mindfulness and new ACT therapy techniques, Dr Guy shares his unique five-week plan to cure your sleep problem whether it's a few restless nights or a lifetime of insomnia. Most people who have trouble sleeping invest a huge amount of time, effort and money into fixing the problem, but Dr Guy has discovered the secret lies not in what you do, but what you learn not to do. In fact, as you will have discovered, the more frustrated you become only serves to push sleep further away. Dr Guy's pioneering methods at The Sleep School clinic have been an unprecedented success. By popular demand, his highly effective and 100% natural insomnia remedy is now here in this book. THE SLEEP BOOK is the sum of a doctorate degree in sleep and well over 12,000 hours spent working with more than 2,000 insomniacs in one-to-one clinics, workshops and retreat environments. Say goodbye to the vicious cycle of sleepless nights. Sleep well, maintain a positive outlook and restore the quality of life you deserve - for good Using a blend of mindfulness and new ACT therapy techniques, Dr Guy shares his unique five-week plan to cure your sleep problem whether it’s a few restless nights or a lifetime of insomnia. Most people who have trouble sleeping invest a huge amount of time, effort and money into fixing the problem, but Dr Guy has discovered the secret lies not in what you do, but what you learn not to do. In fact, as you will have discovered, the more frustrated you become only serves to push sleep further away. This felt like a useful and kind, gentle approach and idea for me. So I investigated and have very much bought into mindfulness as a concept. Sometimes you have stretches of good nights. You may even think you are cured while a streak of good nights lasts.

Unlike other reviewers who found the repetition annoying I found it very useful. Whilst the book can be distilled to a few key points, they really do need to explored in depth and fully understood by the reader to be properly implemented. Access-restricted-item true Addeddate 2022-03-29 00:27:40 Bookplateleaf 0004 Boxid IA40409222 Camera Sony Alpha-A6300 (Control) Collection_set printdiscabled External-identifierOne of the big problems these days is that the only time we take to pause is when we go to bed. That’s when your mind races because your Default Mode Network, the part of your brain responsible for mental chatter, hasn’t had the chance to catch up on the day.

First line of treatment for insomnia is CBTI (cognitive behavioral therapy for insomnia). With all due respect to CBTI practitioners, it didn’t help me and only made things worse. Sleep restriction added psychological pressure that I need to get enough sleep within designated sleep window and made sleep even more difficult.So, you made peace with worrisome feelings and uncomfortable sensations and maybe still not able to sleep. What’s a matter? One of the major sleep challenges is this idea, that you need to get to sleep, that you need to achieve sleep, and this thought keeps you awake! Normal sleepers do nothing to fall asleep, they don’t consider sleep as a problem to solve. You have probably heard the advice to just rest, to not worry about sleep, so sleep will come. The problem is normal sleepers don’t worry about sleep because they don’t even know that it is possible not sleep all night, or to wake up frequently. Unlike them, you do know that these things are possible. If you try to pretend that you don’t care about sleep, you are still doing a mental job. It’s a trap. If you try to do something, you activate your brain. If you try to calm yourself and make yourself not care, you activate your brain. How do you get out of this trap mindfully? Similar with rapidly beating heart, you need to objectively describe what’s going on in your head and allow these thoughts/feelings to be. Visualizations work best for me. I imagine this ‘desire to be asleep’ as an entity in my head, I give it a shape (usually a cloud), I give it a color, and I see it in my head. I see how it is trying to put me to sleep. Sometime it sits in the center of my head, sometimes it presses on my forehead, trying to achieve sleep. I know that I do have this desire to fall asleep, I accept its presence and I allow it to be. And that is really all you need to do, separate yourself from this struggle. Unlike normal sleepers, you do have the knowledge that it is possible not to sleep. This knowledge will stay with you for the rest of your life. But insomnia does not have to. As long you are able to detach from your worries, compartmentalize them, they don’t have to stand in the way of your sleep. I follow the “16:8” time-restricted eating pattern [abstaining from eating for 16 hours, and then eating freely for eight], which means I will generally have breakfast around 10am and dinner before 6pm. Knowing we need sleep can cause insomnia to rear its ugly head. Guy has worked with sportspeople who, as a major sporting event approaches, have been terrified that sleep will give them the slip. “When the seed of doubt is given room to grow, the result is bad night after bad night – and the brain begins to connect these occasions with insomnia.” The night before an event, these athletes are hyper-aroused rather than relaxed. “They’re feeling anxious – almost as if they’re about to start the race.” In fact, all they’re doing is putting their head on the pillow. urn:lcp:sleepbookhowtosl0000mead:epub:77d90e73-5af6-4109-aa97-42f00a42cf2c Foldoutcount 0 Identifier sleepbookhowtosl0000mead Identifier-ark ark:/13960/s23352hm072 Invoice 1652 Isbn 9781409157618 Say goodbye to the vicious cycle of sleepless nights. Sleep well, maintain a positive outlook and restore the quality of life you deserve - for good.