Sleep Again - Insomnia Workbook | Sleep Again | CBT-I in Four Weeks | Sleep Diary and Sleep Record

Säljarens beskrivning

A workbook based on cognitive behavioural therapy for insomnia, for four weeks at home.
For people whose bad sleep is no longer a one-off. If you have had several bad nights in most weeks for about three months, this is written for you.
Why this approach. The German S3 guideline on insomnia in adults (2025) and the European Insomnia Guideline put cognitive behavioural therapy for insomnia first, ahead of medication. It works best with a therapist. This workbook is the form you can start on Monday instead of after months on a waiting list.
What to expect. At first the approach hardly makes your sleep longer. It turns your time in bed into sleep. Anyone hoping for eight hours instead of five tends to give up disappointed after two weeks, so this comes first.
How it works:
• Week 1: record seven nights and change nothing. Half a minute each morning, one calculation at the end
• Week 2: less time in bed, and linking the bed with sleep again. This is the uncomfortable week
• Week 3: the thoughts that get louder at night. The part that contributes most to the approach working
• Week 4: what to do when it comes back. Coffee, exercise and light only appear here, because they carry less than everything before. This is also where you learn why alcohol is not a sleeping aid
What you get:
• A workbook with 47 content pages + info page
• A sleep record for seven nights, also as its own file so you can reprint it without printing the whole workbook
• One calculation a week: work out your sleep efficiency and adjust your time-in-bed window, step by step
• Up front, a page on what a doctor should look at first, such as snoring with pauses in breathing, restless legs or a new medication
• A plan for the next bad night, written while you are doing well
• A sheet for your doctor's appointment, in case the workbook is not enough
• A page of phone lines staffed around the clock: an international directory first, then Switzerland, the UK and Ireland
• A sources page: the guidelines and studies by chapter, with sample sizes
• Every file also as an ink-saving edition: identical text, far less colour. It carries “sparsam” in the file name
• Instant digital download
Please read before buying. The workbook is for adults aged 18 and over. The exercises in week 2 temporarily lead to less sleep. If you have epilepsy, bipolar disorder, psychosis or schizophrenia, sleepwalking, severe daytime sleepiness or a serious physical illness, are pregnant or have recently had a baby, are prone to falls, have sleep apnoea that is not yet treated, take sleeping pills or other drowsy-making medication, or drive, operate machinery or work shifts for a living: talk to your doctor first. Weeks 3 and 4 are fine for everyone. In an acute emotional crisis the workbook is not the right first step; for that, it lists phone lines staffed around the clock. The workbook says nothing about medication, melatonin or herbal remedies; that belongs with your doctor. Do not stop sleeping tablets because of the workbook.
Printing: A4, no scaling. On US Letter use “fit to page”. Pages 1 to 16 are enough to begin with; print the sleep record four or five times. All fonts are embedded.
Please note: All North & Mind Studio products are psychology-based self-care and everyday tools. They serve information, education and independent use in daily life only. They are not a substitute for psychotherapeutic, psychiatric or medical diagnosis, advice or treatment. This workbook contains no score and no threshold, and it does not replace a medical assessment of sleep problems. If you have not been well for a longer period, or if you are in an acute crisis, please contact a doctor or a psychotherapist, and in an emergency your local emergency number. Use is at your own responsibility; although carefully developed on a scientific basis, no specific outcome can be guaranteed.
For personal use only. © North & Mind Studio.