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A Guide for Poor Sleepers with Overactive Minds (and a Giveaway!)

Sleeping Baby

Note: The winners for this giveaway have already been chosen:

  • Siri Sims
  • Monterrey

As a kid, I often played movies in mind when I was trying to fall asleep.

I’d start from the opening scene, as if I’d popped a tape into my VCR (because that’s just how old I am), and I’d mentally watch as much as I could before drifting off into slumber.

As an adult, it amazes me that I was able to relax and focus my mind in this way back then, as I’ve spent much of my older life overthinking and tossing and turning in bed.

I’ve taken sleeping pills and natural alternatives. I’ve used sleep hypnosis tracks and guided meditations. I’ve bought special pillows, high-priced bedding, and fancy eye masks.

Who knew that all this effort actually worked against me—and that the solutions were much simpler than that?

In their fascinating book Goodnight Mind: Turn Off Your Noisy Thoughts and Get a Good Night’s Sleep, psychologists Colleen E. Carney and Rachel Manber offer a ten-step guide to consistent, deep, restorative sleep.

I found Goodnight Mind to be both informative and eye opening, and I’ve already reaped the benefits of better quality sleep after applying much of what I learned.

If you struggle with insomnia, ruminate under the covers, or regularly feel sleep-deprived despite spending hours in bed, you too may want to give this handy little guide a read.

I’m grateful that Colleen took the time to answer some questions about herself and her book, and that she’s provided two copies for Tiny Buddha readers.

Goodnight MindThe Giveaway

To enter to win one of two free copies:

  • Leave a comment below.
  • For an extra entry, tweet: Enter @tinybuddha‘s giveaway for Goodnight Mind, a book that helps you shut off your mind & get a good night’s sleep http://bit.ly/1GyyLnG

You can enter until midnight PST on Friday, May 1st.

The Interview

 1. Tell us a little bit about yourself, your work, and what inspired you to write this book.

I am a psychologist specializing in sleep, particularly insomnia. I conduct research on cognitive behavior therapy for insomnia, or “CBT.”

CBT is a treatment derived from research on what causes insomnia. CBT is the frontline recommended treatment for insomnia by major agencies such as the National Institutes of Health.

My co-author and I wrote this book after writing a very popular self-help book called Quiet Your Mind and Get to Sleep. This was the first workbook that contained CBT but also provided help for those who had other issues as well, such as depressed mood, anxiety, trauma, or pain.

As successful as this book was, we learned that not everyone feels ready to complete a full self-help treatment in a book. Insomnia is such a prevalent disorder and access to CBT can be very poor, so we wanted to provide wide access to the treatment to the greatest number of people.

So we decided to write a second book based on Quiet Your Mind, with fewer, simpler steps, to reach the people that might not be ready for that—this book was Goodnight Mind.

Most people who read the book find that they become more and more confident, and more able to implement more of the steps as they go through the book.

Additionally, many of the people who read this book feel ready to take it to the next step—completing the full treatment in Quiet Your Mind and Get to Sleep.

2. In the first chapter, you recommend that we stop trying so hard to sleep better. Why do our efforts actually work against us?

Sleep is something that unfolds naturally. If you ask a good sleeper how they fall asleep, they tell you that they lay their head down and close their eyes—there is no effort to sleep, especially if you have good sleep habits.

Sleep is like falling in love—you can’t make it happen. The reason efforts to sleep can create a problem is that we have a biological system that regulates sleep and wakefulness.

If you take matters into your own hands, you undermine the system, and it sends the opposite message to the system.

For example, when people are sleeping poorly and feeling tired, they often cut back on their activities, lie down to attempt to nap, go to bed early, and/or lay in bed later in the morning.

This makes sense because they feel tired and they may be trying to cast a wide net to catch some more sleep. However, decreasing activity and spending more time in bed in a twenty-four-hour period sends a message to the system that less sleep is needed, and less deep sleep is needed.

3. Growing up, many of us learned that we need eight hours of sleep per night to function optimally. Until I read your book, I’d never considered quality might be more important than quantity. Can you expand on why this is?

We need to have adequate amounts of deep sleep in our sleep to feel physically rested. During this stage of sleep, growth hormone is secreted, a hormone associated with tissue restoration in our bodies.

People with chronic pain, such as those with fibromyalgia, often have normal quantities of sleep; however, they have less deep sleep throughout the night. They complain of poor quality sleep and such patients also complain of greater pain.

If we take someone without a pain disorder and we selectively deprive them of deep sleep, they develop aches called myalgias—so sleep is important for feeling physically restored.

Poor restorative sleep can cause or negatively affect pain. Six hours of quality sleep is far more important than eight hours of poor quality sleep.

Your readers will experience this as true. They need only remember times when they slept for long periods and felt groggy and other time in which they had little sleep and felt great.

4. I was also fascinated to learn about the sleep driver system, particularly because I’ve gotten the worst quality sleep during periods when I’ve been the least active. Can you tell us a little more about this?

When we are active our cells produce a sleepy chemical that accumulates in our brain throughout the day. When we go to bed and sleep, we eliminate this chemical and it is associated with deep sleep.

So, less activity equals less of this chemical, and less deep sleep.

When we have less deep sleep drive, we are unable to stay asleep, and we often feel unrefreshed upon awakening.

This is a problem in insomnia because most people with insomnia are less active in a twenty-four-hour period because they are exhausted and are prone to cutting back on activities, going to bed earlier, and lying in bed in the morning—these habits reduce the drive for deep sleep and conspire to maintain the insomnia.

5. As someone who’s been guilty of surfing the web under my covers, I know I’ve come to associate my bed with alertness. Aside from keeping technology out of the bedroom, what else can we do to make our bed a cue for sleep, not wakefulness?

A general rule is to avoid doing anything you do while awake, while in bed.

An essential tip for someone with insomnia is to get out of bed and leave the room if they find themselves awake.

Most people with insomnia, because they are so exhausted and desperate to sleep, stay in bed trying harder to sleep. This habit increases the association between the bed and sleeplessness.

When you cannot sleep and leave the room, you break the association with sleeplessness and the bed. While out of the room you are building sleep deprivation and more drive for deep sleep, so when you eventually return to the bedroom, you have a greater chance of sleeping.

We want your bed to be associated with sleep only. Your readers will know if this applies to them if the following scenario applies: Are you sleepy on the couch but as soon as you get into bed, it is like a switch goes off and you are wide awake?

If the answer is yes, your body now associates your bed with being awake and you will need to learn how to unpair the two.

6. In Chapter 5, you recommend creating a buffer zone between the day’s activity and sleep. What type of activities work well for this purpose, and what are a few we should avoid?

Any activity that is relaxing but won’t put you to sleep will do. A buffer zone is a transition time between the pressures of the day and relaxing into sleep, so catching up on work, housework, or homework is counterproductive.

Teens or people sensitive to light should probably avoid handheld devices this time, or it can activate their body and make it more difficult to fall asleep. Exercise is fine but for some, vigorous exercise is activating and can delay being able to fall asleep.

Most of my clients will read, watch television, enjoy their favorite hobbies, engage in mindful meditation, or go for an evening walk. People should explore what works best for them.

7. What is the most helpful thing we can do to stop worrying while lying in bed?

Get out of bed and go to another room. Worries in bed often become non-worries in another room because we become lucid. In fact, worrying in bed pairs the bed with wakefulness and worry, making it more likely that worry will become a habitual problem.

There are many other techniques covered in the book, but this is the most effective and most overlooked solution.

8. Why does counting sheep work for some people and not for others, and what’s an equally helpful alternative?

Counting sheep is a distraction technique. When people do a math problem or repeat a word repeatedly such as “the” over and over, they can fall asleep more quickly because it occupies the mind and doesn’t allow worry or sleep-interfering thoughts to occur.

The problem with these techniques is that they often don’t hold attention long enough, and our mind drifts. Counting sheep is also sleep effort—it is an attempt to make sleep happen.

When you need to count sheep, it actually means you are not ready to sleep. The most likely culprits are: 1) that you have not generated enough drive for deep sleep, and/or 2) that your bed has become associated with worry, mental activity or wakefulness. In either case, these problems are easily fixable.

9. In Chapter 8, you wrote, “Good sleepers simply do not think very much about sleep.” Can you expand on this?

By the time someone comes to me, they are often preoccupied with sleep. Having problems sleeping is so frustrating that anything sleep-related draws their attention.

Any time they feel tired, they assume it is because of sleep. As evening draws near, they start thinking about whether they will be able to sleep. When they are in bed, they worry that they won’t sleep, and the effect it will have on them the next day.

Many people with insomnia tell everyone around them about their sleeping problem, and each day their network checks in with them about how they slept the night before.

On computer tests in our lab, we can distract people with insomnia on word tasks, when we insert a sleep-related or fatigue-related word—good sleepers are not distracted with such words.

In short, whether the person is aware of it or not, insomnia produces a preoccupation with sleep and fatigue that becomes unhelpful. If we want to resist engaging in effort to sleep, we need to think about it less. We want to sleep to live, but never live to sleep.

10. How does better quality sleep improve our lives?

Sleep quality is associated with restorativeness so there are positive physical, mental, and emotional benefits to good sleep quality. You need only have a single high quality night to appreciate all it brings to your life.

You can learn more about Goodnight Mind on Amazon here.

FTC Disclosure: I receive complimentary books for reviews and interviews on tinybuddha.com, but I am not compensated for writing or obligated to write anything specific. I am an Amazon affiliate, meaning I earn a percentage of all books purchased through the links I provide on this site.

Sleeping baby image via Shutterstock

About Lori Deschene

Lori Deschene is the founder of Tiny Buddha and Recreate Your Life Story, an online course that helps you let go of the past and live a life you love. Her latest bookTiny Buddha's Gratitude Journal is available for pre-order now. For daily wisdom, follow Tiny Buddha on Twitter, Facebook & Instagram..

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  • Whitney H

    I would LOVE to win this book–I feel like I am an insomniac, and these tips would be great!

  • Chelsea Ernst

    Great informative article on what seems to be a lovely book! As someone that overthinks all the time, especially before bedtime, this book would be much appreciated!

  • Carlos Lemus

    Its 5:03 am…. been tossing and turning in my bed and playing life vcr tapes in my mind. Decided to go Tiny Buddha and saw this . It feels like it was meant for me. What a great informative article i need this!!!

  • Flora

    The text of the tweet suggested above for a second chance at the book has one character too many in it. I would love a copy of this book.

  • Kate Reid

    Oh I need this book! I’m the worst for not being able to turn off at night when I try to sleep!

  • Pamela Burns

    I started a new job and I come home exhausted but I get in bed and replay how to do things in my mind or worry I’ll make a mistake and can’t sleep or have bad dreams. I need this book

  • Susanne Huntemann

    I have tried so many way to turn off my over-thinking when trying to fall asleep. I would be thrilled to win a copy and gladly pass it on to my husband after reading. Also tweeting for an additional chance. Thanks!

  • Lisa

    I’ve had trouble sleeping for years. Mostly because I can’t shut my brain off and stop worrying. This article has really made me feel that there is hope for me to fix this issue and learn new habits. I’m getting married in a few months and I’m already worried that I won’t get much sleep the night before my wedding. I would love to have this book!!

  • Mandy Jordan

    I have a hard time sleeping more than an hour or two at a time, it’s frustrating! I find that if I look at Pinterest it helps me lull off to sleep, and if I am full, finished with the day, or at least have my to-do’s written down for the next day that I can fall asleep sooner.

  • Margaret Harry

    This book could be so helpful. I have struggled for the past year or two with poor sleep. I either can’t fall asleep, can’t stay asleep, or can’t sleep enough. My doctors are blaming all sorts of medical issues, and just want to treat with medications (which is NOT okay with me).

  • Whitney Rowlett Senn

    Not sleeping and going over everything that is wrong with the day is a daily occurrence. This book looks wonderful, and lots to think about.

  • Michelle Neal

    This book seems like a great starting place for me. Ever since my father’s cancer diagnosis I have had such a difficult time falling asleep. I have gone from an active and healthy person to a tired and prone to sickness person in just 3 months. It is starting to affect every part of my life. Perhaps sleep is the first step.

  • Mallory Carpenter

    I’d love to read through this book. I’ve struggled with anxiety and insomnia for awhile, and I’m really interested to read more about the techniques.

  • Sophie

    I NEVER SLEEP!!!!
    Its terrible!
    Being a single mother and working full time, i really need a good night rest. 🙁

  • I usually don’t have much trouble falling asleep at bedtime, but find it nearly impossible to fall BACK asleep if I wake up in the middle of the night.

  • jeannie

    I would love this book, I am going through a difficult time and I find myself feeling anxious especially at bedtime.

  • Oops! Thanks for letting me know!

  • Tamu Maomi

    This would be such a treat, I never win anything 😉

  • Monterrey

    The book sounds very insightful and I would love to have it. I have lived with anger and guilt because of family dynamics for many years. The chaotic thoughts have hounded me and it has only been recent that I have been able to live freely; without the incessant worries.

  • When I decided to make sleep a priority in my life for my health, I took a lot of these points into consideration. I now sleep through the night fully on most occasions and I never allow peer pressure to interfere.
    It’s sorta like I am part of a secret sleep society, and no one gets access without permission. 😉

  • Divya Goel

    I have been overthinking not consciously but subconsciously. Waiting for certain things to happen, wanting them quick. Result: Inability to sleep well. I have experienced this for a decade now and I realize it lowers my productivity.

  • JillO

    Thank you for this offer. This book seems like a great starting point to a better nights sleep. I would love to have it and be able to share it.

  • Cyndi

    Can’t wait to read it!

  • Megan Siler

    I REALLY need this!

  • Corina Walsh

    Fascinating article! I can’t wait to read this book!

  • Missa Jeffers Doucet

    I’d love to win a copy of this book.
    Anything I can do to help myself get better sleep is more than welcome.

  • Regina G

    I wake up with my baby girl two or three times a night. I can never get my mind to shut off and fall back asleep, so I think this would be a very helpful book!

  • Helen

    Oh I desperately need this book! Will be bookmarking to buy…

  • Debra

    I need this book!

  • Shannon

    I would love to read this book. Sounds like just what I need!

  • Kate

    Would definitely love this book

  • Wendy Lynn

    Oh how wonderful it would be to be able to turn off my worry!! Sounds like a great book!

  • Peace Within

    Would love the book!

  • Becky

    This sounds like an excellent read for everyone:)

  • Joie

    If I don’t win it, I will buy it! Sleeping through the night would be like winning the lottery! Really enjoyed the article…thank you so much!

  • Lisa Alexander

    I’d love to win a copy of this book, might help with the insomnia I seem to be plagued with at times. 🙂

  • erica

    Sleep deprived and restless…my mind doesn’t let up. Sounds like this is a book written for me..

  • Amanda

    Restful sleep would be a blessing. I’d love to read this book!

  • Joana

    Would love to win this book to give to my husband since he claims most nights that he hasn’t slept well. I believe him and would love to see him getting some relief from the problem!

  • ally

    I would love a copy of this book, I cannot seem to turn my mind off.

  • Nick Hammond

    This would help a TON! I’ve never had too much of a problem with sleeping until lately. Overthinking everything and just not being able to calm down in general. This book seems like it would be a very useful read.

  • Diana C

    I would love to have this book. I work as a college counselor and many of my students have trouble sleeping. I could use the information, too. Thanks!
    Diana C

  • Lindsey

    I’ve had trouble falling, and staying, asleep since I was a small child. This book could definitely help!

  • Jean A

    Would love to read this.

  • tricia

    I have had trouble falling asleep ever since I was a child. Thanks so much for this post and for turning me on to this book — I would love to win a copy of it!

  • Nicci

    Oh my goodness, a night of restful sleep – Yes please!

  • april

    I am 24 with PTSD. My insomnia is a huge struggle in my life. I feel like Im either battling not sleeping or taking medication that makes me sleep all of the time. I hope this book is helpful. I enjoy the website a lot.

  • Kelly Hunsberger

    I need this.

  • fabian alvarado

    Just yesterday was struggling to fall asleep. Counted sheep, over and over. And the more I thought about needing to sleep, the more time I spent awake, in the dark, with lots of thoughts filling my head. Wish I had something to stop them.

  • Courtney Nichole Lee

    Id love to give this book to my roommate!

  • Legatia

    Ha I had trouble calming my overactive mind last night…

  • Vid

    I used to try a lot of things for a good night sleep and mostly it used to work for me but not anymore. I rather rely on pills than anything else. There are a lot of environmental, physical, emotional factors responsible for sleep. Mostly I think if we are happy we sleep well.

  • sara_goodin

    I have ALWAYS had a hard time going to sleep, sometimes it feels like I
    am going to stop breathing and that makes it hard to drift off!
    Sometimes I imagine being carried by my grandfather, or being rocked by
    my grandma. Historically for me, nighttime has not been safe. If my cat
    comes to snuggle with me it helps, but my cat is sort of a tease so I
    can’t count on him coming to snuggle, and thunderstorms are the worst!!

  • Ann

    I could use this book and know a few people that would benefit from me sharing it!

  • Lidia

    Looks like a great book that many people could use!

  • Phil

    I have to wear earplugs while sleeping, as the slightess sound wakes me up. I yearn for a deep night’s sleep. Thanks for the article.

  • Angeline Aguinaldo

    I would love to win a copy of this book!

  • Katie

    I think this is so valuable because I am definitely one of those that have a hard time shutting it down but I’ve found it has gotten better by consciously not thinking about it and worrying about it. The more you stress about the amount and quality of sleep the more you struggle to sleep! What a concept!

  • willsk8sjax

    Sounds like a good read. I have trouble with sleep loss just because I like staying up and doing things. When I do decide to lay down at 2am, I’m out like a light, only to wake up at 7:30 am for work. I don’t get much sleep but it is a deep sleep.

  • Elmo

    I used to find having a small pattern of tasks repeated every night as a habit helped my brain power down for the night (e.g. have a glass of water, put on pjs, brush teeth). I need to redevelop that habit and learning some more techniques would be great. This article has made me more intrigued to read the book, especially because I just started a course on CBNT (from a counselling point of view)

  • Hannah Coenen

    I would be so appreciative of getting this book. I can’t even begin to count the many nights I’ve struggled with insomnia and endured the effects the next day.

  • Dora

    I used to sleep like a rock but not lately….

  • Marie Curtis

    I would love to win a copy of this book. I’ve had sleep issues for many years and would like to learn of a better way to deal with these issues rather than take a melatonin every night.

  • willsk8sjax

    If I flag a bunch of comments “as inappropriate” and get them deleted, will I have a better chance of winning this book?

    Just Kidding.

  • Kerisha Chanderdeo

    I also have been not sleeping as well as I used to-cant seem to calm my mind….

  • Sajana

    I want to read this book.

  • Claudine

    I am a terrible sleeper and need all the help I can get!

  • Sharon Andrews

    Got to be in it to win it….fingers crossed! 😉

  • Anna

    This book will open my mind about the importance of getting the quality sleep. I have a lot of misconceptions about it and this is an eye opener for those who are not able to sleep easily like me. I need this…

  • Clive Soop

    I would love to read this book, I have always loved my rest and since I’ve been sick I find it so much harder to get to sleep when I need my sleep so much more!!! My brother is an insomniac also – he sleeps on the floor so that if his gf rolls over in the bed she won’t wake him, I know he could use this book as well!!

  • Well I can’t wait to read more of this book and put some of the ideas into action…

  • Lidia

    P.S.: Love the pic of the baby at the top. Great pointy hat 🙂

  • Lee Squires

    I will have to share this book with my husband and 3 of our kids!!!!

  • Susan

    I have no trouble falling asleep at bedtime, but I wake up at 1 to 3 am and my mind goes into overdrive. Sometimes I’m awake for 2-3 hours. Should I get out of bed and do my worrying in another room?

  • Heather

    Sounds like a great book. I’d love to read this.

  • Claudia

    I’m looking forward to seeing what your book has to offer, fingers crossed I win!!

  • Sara Fox

    I have suffered from insomnia for many years, mostly due to anxiety. I think this book would be an interesting read. Most of the time I do not get out of bed because I am so tired and just try harder to sleep which results in me not sleeping. I think I should try getting out of bed and see if that helps.

  • Beth

    I definitely need to read this book, will try anything to get a decent nights sleep!

  • MidwesternGuy

    I’m interested in learning more. 🙂

  • sheree

    Wow! I realise now that I do associate bed with worry and wakefulness! I dread going to bed and often procrastinate bed time because I know that I’ll just lay awake anyway. Thank you for this info, from now on when I find myself awake in the middle of the night, I will leave the room 🙂

  • Annette M. O’Donnell

    I think that CBT is great for anxiety and insomnia. Changed my life!

  • Rose

    How interesting! I go through periods of sleeping well and sleeping badly and never can quite pinpoint the cause!

  • bek

    I can sleep, but only if my brain will shush…. I’m using mindfulness these days which helps. Currently going through a bout of insomnia that, so far, is being helped by little. This book could be a lifesaver.

  • Anabag

    Looks like a very interesting book!

  • After getting injured with a severe case of carpal tunnel that spread through my entire upper body, I developed a sleep disorder. Once dubbed a ‘world class sleeper’, I have struggled with apnea and insomnia for 15 years now. Good quality restorative sleep is so important for the body. This sounds like a great book! I’ve passed it along to my network.

  • Lindsay Muchow

    would love to read this book.

  • Ruth Barringham

    You called a book about sleeping “eye opening.” Tee hee! And I must be as old as you because I didn’t even notice that you said VCR. I felt old last week when my teenage daughter asked me “What the hell is a word processor?”

  • CcCe Lassiter

    I have struggled since I was a child to fall asleep peacefully. I can’t ever shut my mind off, so every night I turn on an old movie from the 1930’s and try to fall asleep. I dread staying in someone else’s home in case they don’t have a tv in the guest bedroom because I simply can’t sleep.

  • Susan

    I cannot wait to read more about this! Fascinating premise.

  • I really want to read this book, I have trouble sleeping.

  • Marie

    There’s so much to glean from the interview alone, that the book must be full to bursting with practical information! I thought the “sleep driver” bit was particularly interesting . . .

  • Tricia

    I’d love to min a copy for me and my boyfriend

  • Laura

    Would love to win a copy of this book! I just had a baby last Thursday and it is hard for me to shut my mind off when I have a few precious minutes to sleep. I think the practices in this book might help me a lot!

  • Ingrid

    I would love to be able to get a good nights sleep without taking sleeping pills. It is so hard to turn off my mind.

  • This book seems to be the perfect reading for my husband. Thanks for letting us know about it.

  • B.D

    A year ago I started having trouble sleeping, and although in general I can sleep, I end up feeling tired when I wake up. The quality of being more important than quantity left me intrigued to find out how to improve the quality of my sleep

  • Christie

    I need to read this book! 🙂

  • Cassie Baker

    This sounds awesome.

  • Elaine Ambers Phillips

    Such good advice. I’ve been a chronic worrier and Insomniac my entire Life. I’m a social worker and therapist and I’m exhausted every day wondering how I’m supposed to be teaching clients these very same things I struggle with. To make matters worse my son is terminally ill and I’ve developed neuropathy of facial nerves. I’ve lived my whole life lying in bed worrying about worrying. Best advice I’ve read! Will apply to self and clients

  • Tim

    Looks like a great book to have. Thank you Colleen and Rachel.

  • heather b

    I’ve been tortured with bad insomnia the past few months despite my attempts to relax. I would love to get some tips from this book. Sounds very helpful 🙂

  • Julie Kraniak

    This sounds like it may be very helpful. I would love to have a copy to investigate further

  • Tamara

    I am a struggling single mum of three school aged kids, working, studying, going through some other personal battles, so sleep is absolutely precious to me (when I can calm my mind enough to get it!)… Like many of you know, the exhaustion of sleep deprivation on top of our busy lives can be unbearable… I would love a copy of this book not only to help myself, but also my 12 yr old daughter who is up in tears some nights because she just cannot sleep, and for my 25 yr old brother who has experienced a constant battle at night his entire life… The possibility of beautiful change that something as simple as this book may bring is very exciting!… <3

  • mags13

    I’ve always had problems with sleep. i have no problem falling asleep but staying asleep is a different matter. It would be great tomlearn new tecniques to get restful sleep

  • Alyna DiGiacinto Harrall

    Would love a copy of this book, my mind NEVER shuts off!

  • Sand

    I need this as I’ve had trouble sleeping since childhood!

  • lisa

    I need to read this book

  • Ally Calmusky

    I found this article after one of my frequent failed attempts at falling asleep. Would absolutely love to get my hands on a copy of the book! Great post!

  • Jeff

    I’m intrigued. You mean there’s more I can do than take sleeping medications? How cool…the last restful sleep I got was when they put me out for surgery.

  • Lindsy Fish

    This seems very interesting!

  • adrienne

    yes!

  • Chris Schutte

    Shut off my mind? Yes please.

  • christina

    Would love this book!

  • Heartensoul

    I’d love to try this book. I’ve had difficulty falling asleep/turning my mind off since I was a pre-teen, and not much has helped to improve the situation.

  • Pamela Farrar

    this confirms for me that it is a circle..debilitating depression and insomnia. i suffer from both and fear i will never conquer either…which of course makes both worse.

  • Em

    I can’t ever remember a time when I was a “good” sleeper – my whole life, for as far back as I can go, I’ve struggled with sleep. I could definitely use a copy of this book!

  • Aleks

    Reading this pot because I can’t fall asleep 🙂

  • MoontanCats

    I truly believe I was born with a sleeping disorder. I have battled to sleep all my life. I was tormented, bullied and abused by a family member and that has followed me all my life. Because of that, I had nightmares that I still remember to this day. I wish I could turn off the video that goes on in my brain when I close my eyes. It is like my brain is suddenly switched on. I am as tired as tired can be, but I struggle to go to sleep and stay asleep.

  • Neeshta Venkamah

    I have a hard time getting sleep and having quality sleep.. thus this result in waking up late everyday. This book is definitely valuable…

  • Anita

    Have a dear loved one that cannot sleep, would love to pass this book onto them..:)

  • Love this, thanks for sharing.

  • Rachel Kay

    I have been a poor sleeper since my teens (I am 30 now) and after several autoimmune diagnoses and being found to have a “Delayed Circadian Rhythm” I continue to struggle. I have tried very hard to cut back on the “if I fall asleep in the next 2 minutes I will get my 8 hours of sleep but if I don’t…” mind talk. I have tried so many methods recommended and spent a lot of money trying to solve my issue, so this book intrigues me!

  • Somu

    Good article

  • Kelly

    I have been a poor sleeper since having my first child 6 years ago, I find going into another room helpful and I often find myself sleeping on the sofa at 1:00am , I would be interested to read this guide x

  • Brandina

    I definitely need help with sleeping. Recently I’ve found myself just tossing & turning for hours. It’s exhausting.

  • Malinda Reissig

    I can’t remember the last time I slept all night. I’m looking forward to reading this book.

  • As someone who has struggled with insomnia and sleep issues all my life, these are some valuable insights. Thanks! Have also shared it with a few fellow insomniacs.

  • Penny Jo Rosenthal

    Life would be so different with quality sleep! I look forward to reading this and exploring new ways to sleep!

  • thorayya SG

    This sounds like a fascinating book! I work with many people who struggle with sleep problems – sound advice that I will pass on 🙂

  • Mainer122

    The most useful trick I’ve found for sleep is to make my room a worry-free zone. Meaning I’m not allowed to think of anything that worries me while in bed. It took a few weeks till I was able to do it, and now it’s like changing the channel on the radio when an annoying song comes on. Gradually working up the body, relaxing each muscle with each out-breath, also helps keep one’s attention and relaxes the body into sleep.

    Thanks for cluing us into these books!

  • hs7307

    This would be super helpful for my Mom and I. We don’t sleep well as my Dad has dementia And is quite unpredictable. He is in hospital now, but the sleep problems persist.

  • Samita Ong

    I am having an hyperactive mind for the past 37 years after recovering from a severe mental trauma and since then, I am having difficulty falling asleep. Even when I sleep, hyperactive mind controls me whereby I feel i am in a kind of conversation with others which I interpret as a kind of dream. I am very eager to get hold of this book to guide me how to overcome by chronic hyperactive mind which seems to function every second, minute and hour of the day 24/7. Furthermore, I do not have quality sleep…the most I sleep is only 3 hours 0f ‘dreaming sleep’ waking up every 2 or 3 hours throughout the night.

  • Wendy Keegan

    Thank you for sharing this article. I am plagued with these issues, and I am excited to read the book.

  • rt

    I can honestly say at the age of 54, I still find my thoughts busy “working” when I am trying to sleep through the night. For some reason as soon as I go to bed I fall asleep and after a couple of hours I awake and my mind seems to be working on or thinking about issues. I’d like to know how to stay asleep the whole night and would love to win a copy of this book to learn how.

  • Cara

    I would be very interested to read the book, I work shift work and find it hard to establish regular bedtime regime, a couple of times a week I also have a short shift change ( finish after 10.30pm & restart at 7am), I have very poor sleep those nights as I only have 4-5 hours sleep & I usually have weird dreams about work. Thanks

  • Picklelili77

    Sleep, my elusive old friend….

  • AniaK

    Ugh, I’ve had insomnia for as long as I remember. My head hits the pillow and my mind turns on and thinks about everything and everything that could possibly cause me to worry. I’ve found that an atomizer with lavender essential oil helps, but that’s not a long term solution. I would definitely be interested in this book.

  • Natalie Matos

    Can’t wait to read this book, been trying tea, lavender, and relaxation techniques, but could use more ideas

  • Karolyn

    I am especially intrigued with the idea of simply NOT talking with myself or to anyone about how little sleep I’ve gotten the night before! I have a friend who checks in daily to assess my “progress.” He means well, but maybe it’s better if we don’t make my sleep– or lack of– a topic for discussion. I’m going to give that a try starting tomorrow!

  • Cindy Rahner

    I would give this book right to my twin sister!!! She’s been dealing with insomnia for past 5 months!! This book seems like a godsend !

  • Jody Staudt

    suffering from depression and anxiety is the worst..add lack of and/or restless sleep and you have a recipe for disaster more times than not..thank you for this article..it always helps to know i’m not alone…

  • Oh this book sounds wonderful! As someone with a very overactive mind (especially at bedtime), I would love to check it out 🙂

  • Stephanos Trandsome

    This sounds like a book I need! I always feel like I haven’t slept in years, which, on some degree, is true.

  • Mel

    I would really love to win this book, so much. I have struggled with insomnia and difficulties sleeping my whole life. It is exhausting going to bed and dreading not being able to sleep. If there was a solution out there that doesn’t involved drugs or counting sheep, it could change my life!

  • Jen

    So helpful!

  • JVF

    I have periods of insomnia from time to time and sometimes I find something that helps while other times I’ve just had to let it run its course. So between that, my interest in psychology, and my love of getting free books I guess I need to enter this. Good luck to all, it sounds like a lot of people could benefit from this book.

  • paula

    Sounds like a great read!!

  • Julie Ann Fisher

    I survived stage 3 breast cancer in 2012 at the age of 37. I have tried everything to relax my mind at night to fall asleep with ease. I miss sleep.

  • Annie

    Why is it that sometimes we cannot sleep when we need and want it most?? If only the mind had a switch like a light!

  • Siri Sims

    I have fought insomnia for close to ten years now. Sometimes techniques like chamomile tea and a hot bath before bed help. Most of the time I can fall asleep quickly. I can’t stay asleep. I have a sleep aid prescription but it’s habit forming and I dislike how I feel in the morning after I do take it. I’m always trying to find more literature on sleep issues… and could use a new non-fiction read for my book review blog.

  • Lindsey Nicholson

    Just the ticket x

  • Debora

    It sounds like an interesting book. Please include me in the drawing!

  • This makes so much sense, thank you for sharing, I would love to learn more! 🙂

  • Diantha Gowens

    I’ve been hearing from a lot more friends lately that they are suffering from insomnia and looking for solutions, perhaps this book can help.

  • IMtehUber1337

    The second I saw this post, I shouted, “Wow, that’s me!” Its a relief that there are other like me who feel the same way.

  • Kev Kendal Music

    often mean to have an early night and good sleep but then get distracted and end up half sleep half wake over thinking radio on but not really listening. PHONE OFF is hardest bit!

  • Dee

    Would love to learn how to get more sleep.

  • This is so great! I can’t wait to share this with my teenage daughters. Definitely enter me in the giveaway!

  • Nao

    I go through periods of insomnia, usually associated with how peaceful (or not) my life is at any given time. These tips seem really useful and make complete sense so I have copied them down and will put them to good use the next time I need them. If I need them..

  • Lisa

    I’ve been suffering from chronic insomnia for the past 7 years. I would love a copy of this book to learn some techniques to get a better night sleep.

  • nic

    I am interested in reading this book. I’m looking for new ideas and things to try to sleep better.

  • Tina Kriebel

    I am very interested in the ideas here – have tried several options so far!

  • Ken Golden

    This book sounds very interesting and I could definitely share it with some friends and loved ones! Thanks for the chance to win it.

  • Kris10murray

    I’ve tried lots of options but would love to learn more!

  • I’ve never understood the advice to get out of bed and leave the room. I’ll just go watch tv and end up staying up until 3 in the morning until eventually I fall asleep on the couch. I get the idea of unpairing the association of wakefulness, but I’m not sure I buy that it works, especially for someone with non-24-hour sleep phase disorder. At this point though I’ll try anything. My poor sleep quality is now a very real threat to my life. 🙁

  • … which is the reason I’ve only gotten four hours of sleep in the past two days.

  • S

    Great tips! I’m pretty stuck– life is tough, living in a 1-room apartment, so there’s no “other space” for me to be awake or work other than in the bed. Which is depressing, and I ruminate on everything that has brought me here, and…yeah. Not much sleep these days.

  • This sounds like a very useful book. I wonder if these techniques will help people who have nightmares or talk in their sleep (and sometimes say embarrassing or regretable things).

  • Jazzygurl21

    thanks for the article, it was a must read for me as i am constantly having the same issue. hopefully reading a copy of the book will help me as well. more ideas the merrier

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  • Daniela calderon

    Haven’t been able to sleep for like ever. I feel like sleep is an un-doable task at this point. All I do is worry as soon as my hea hits the pillow that’s my time to think about all my fears, and how much I miss the person I want next to me. Sleep has became a nightmare before am even asleep because the worry review that goes on in my head makes everything about my day worse and nothing helps. 🙁