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By: Colleen E. Carney, Rachel Manber, Richard Bootzin


Insomnia usually appears in the presence of at least one other disorder. Particularly common co-occurring conditions include major depression, generalized anxiety, attention deficit/hyperactivity in children, and chronic pain. In sleep clinics, insomnia patients with co-occurring psychological disorders outnumber those with only insomnia two-to-one (National Institutes of Health), yet there are no books currently available to help those with insomnia comorbid with another mental health condition.


Quiet Your Mind and Get to Sleep offers solutions to this sizeable population in a practical, step-by-step manner that simulates the experience of visiting a sleep therapist. This program in this workbook is based on a proven-effective cognitive behavior therapy (CBT) treatment program created by coauthor Colleen Carney. Readers will learn new skills for dealing with insomnia and complete simple worksheets and assignments that will help them evaluate their insomnia as well as their comorbid condition. Chapters address insomnia and depression, insomnia and anxiety (including generalized anxiety disorder, post-traumatic stress disorder, obsessive-compulsive disorder, and other specific types of anxiety), and insomnia and chronic pain.







Dimensions (cm): 25 x 20.5 x 4.5



  • foreword p. ix
    introduction p. 1
    the scope of the insomnia problem p. 5
    What is Insomnia? p. 7
    Insomnia is More Common Than You Think p. 8
    How Do You Know if You Have Depression or Anxiety? p. 8
    Is Your Insomnia Affecting Your Depression, Anxiety, or Chronic Pain Problem? p. 15
    When to Treat Insomnia That Coexists with Other Disorders p. 17
    Summing Up p. 18
    learning about your sleep p. 19
    Assessing for Insomnia and Other Sleep Disorders p. 19
    Keeping a Sleep Log p. 26
    Summing Up p. 30
    Understanding insomnia and Your Sleep System p. 33
    What Causes Insomnia? p. 33
    How Does Sleep Work? p. 36
    Other "Sleep Thieves" p. 44
    Summing Up p. 45
    sleep-incompatible behaviors: tools for change p. 47
    Sleep-Incompatible Behaviors p. 48
    Some Specific Sleep-Incompatible Behaviors p. 49
    Taking Action p. 57
    Summing Up p. 62
    optimizing your sleep system by changing your habits p. 63
    Optimizing Your Sleep Driver System p. 64
    Irregular Rise Time p. 69
    When it's Difficult to Stay Awake Until Your Scheduled Bedtime p. 70
    Taking Action p. 72
    Summing Up p. 81
    quieting your mind: tools for change p. 83
    The Importance of Thoughts p. 83
    The Overactive Mind and Strategies for Change p. 84
    Taking Action p. 95
    Summing Up p. 99
    when thinking about sleep gets in the way of sleep p. 101
    Thoughts, Feelings, and Behaviors: How Changes in One Area Affect the Others p. 101
    Tools for Changing Your Way of Thinking p. 104
    Taking Action p. 122
    Summing Up p. 126
    issues with substances and medications p. 127
    Alertness-Promoting Factors p. 128
    The Paradoxical Effects of Alcohol p. 129
    Sleep Medications p. 130
    Substance Use as a Potential Safety Behavior p. 132
    What about Medications for Other Conditions? p. 133
    Taking Action p. 134
    Summing Up p. 138
    when things get in the way of treatment p. 139
    What Do You See as Barriers to Treatment? p. 139
    Possible Challenges in Implementing Change p. 142
    Taking Action p. 153
    Summing Up p. 156
    appendix: resources p. 157
    Resources for Insomnia p. 158
    Self-Help Books for Depression p. 159
    Self-Help Books for Anxiety p. 159
    Self-Help Books for Chronic Pain p. 161
    Resources for Quitting Smoking p. 162
    Resources for Communicating Needs in a Relationship p. 162
    references p. 163
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