A busy and hectic life can profoundly affect your ability to get a good night's rest. And it's even more difficult to feel relaxed when you stay awake worrying that you won't fall asleep. This vicious circle can quickly rob you of your quality of life, which is why it is so important to seek the most effective treatment for your insomnia.
This workbook uses cognitive behavior therapy, which has been shown to work as well as sleep medications and produce longer-lasting effects. Research shows that it also works well for those whose insomnia is experienced in the context of anxiety, depression, and chronic pain. The complete program in Quiet Your Mind and Get to Sleep goes to the root of your insomnia and offers the same techniques used by experienced sleep specialists.
You'll learn how to optimize your sleep pattern using methods to calm your mind and help you identify sleep-thieving behaviors that contribute to insomnia. Don't go without rest any longer-get started on this program and end your struggles with sleep.
"Colleen Carney and Rachel Manber clearly understand the broad domain of insomnia and the suffering it causes. Their book reflects the authors’ deep knowledge of sleep medicine and their experience treating hundreds of insomnia sufferers. It will no doubt help millions more as it clearly explains not only what to do, but also why. I sincerely wish Quiet Your Mind and Get to Sleep had been available sooner."
—William C. Dement, MD, Ph.D., professor of psychiatry and sleep medicine at Stanford University School of Medicine and author of The Promise of Sleep
"People with insomnia have been told for years that insomnia will go away if they get treatment for depression, anxiety, or pain, and this often does not happen. What is needed is a straightforward practical guide to solving their sleep issues, and these two leading experts in comorbid insomnias deliver. QuietYour Mind and Get to Sleep is sensitive to the types of challenges faced by people with complicated health issues while taking a no-nonsense approach to eliminating the factors known to perpetuate sleep problems. The chapters and worksheets are interactive—it is like having access to your own therapist. This is a timely and truly essential book for anyone who suffers from insomnia and those who love them."
—Jack D. Edinger, Ph.D., CBSM, clinical professor in the department of psychiatry and behavioral sciences at Duke University Medical Center and senior psychologist at Durham VA Medical Center
"Carney and Manber have written an incredibly useful guide book for individuals with insomnia, especially insomnia that occurs with depression, pain, and anxiety. It is full of practical strategies and tools for self-care, clearly explained, with great examples from real insomnia sufferers. Quiet Your Mind and Get to Sleep walks you through all the key elements of behavioral treatment that you would get from a sleep specialist. I will definitely recommend it to my patients with insomnia."
—Daniel J. Buysse, MD, professor of psychiatry and clinical and translational science at the University of Pittsburgh School of Medicine
Dr. Rachel Manber’s new book Quiet Your Mind and Get to Sleep is the next best thing one can do after travelling to Stanford University to receive her insomnia therapy. She is a one of the world’s experts in insomnia research and a master of creating personalized, creative, and effective treatment plans for insomnia. Her methods go above and beyond the usual don’t read in bed techniques and translate into results. This book is important because education is a key component to treating insomnia.
—Meredith Broderick, MD Medical Director of the Sleep Center at Minor and James Medical A Swedish Health Partner
"What can compare in beneficent impact on our minds and moods with a good night’s sleep? In Quiet Your Mind and Get to Sleep, Carney and Manber do a masterful job of digesting the latest science for lay readers interested in improving their sleep. A unique feature of this work is its thorough treatment of the complicating factors of mood disturbances and chronic pain. This book stakes out an important place in sleep and health literature."
—Steven H. Woodward, Ph.D., director of the Sleep Research Laboratory, National Center for PTSD
In Quiet Your Mind and Get to Sleep, two psychologists specializing in sleep and mood disorders show readers with insomnia and often comorbid disorders such as depression, anxiety, and chronic pain proven methods from cognitive behavioral therapy for getting the sleep they need and improving their symptoms in the process.
Colleen E. Carney, Ph.D., is assistant professor and director of the Sleep and Mood Disorder Program at Ryerson University in Toronto, Canada, and is adjunct professor at Duke University. She is president of the Association for Behavioral and Cognitive Therapies interest group on insomnia and other sleep disorders. Carney was the recipient of the National Sleep Foundation’s prestigious Pickwick Fellowship, and her research program is funded by the National Institutes of Health.
Rachel Manber, Ph.D., is professor of psychiatry and behavioral sciences at Stanford University in Palo Alto, CA, where she is also director of the Insomnia and Behavioral Sleep Medicine Program. She has taught many health providers how to use cognitive behavioral therapy for insomnia and is one of the leading authorities on the treatment of comorbid insomnias. Manber’s research on depression and insomnia is funded by the National Institute of Mental Health. She is a proponent of empirically supported therapies for those with sleep problems.
Foreword writer Richard R. Bootzin, Ph.D., is professor of psychology and psychiatry at the University of Arizona, director of its sleep research laboratory, and director of the insomnia clinic at University Medical Center.