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Overcoming Sleep Disorders: A CBT-I Guide to Beat Insomnia, Reset Your Circadian Rhythm, and Fix Sleep Apnea, Restless Legs, and Racing Thoughts for G
Paperback
Health GeneralSelf-HelpSleep Disorders
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ISBN13: 9798172463273
Publisher: Independently Published
Published: Sep 7 2026
Pages: 298
Weight: 0.88
Height: 0.62 Width: 6.00 Depth: 9.00
Language: English
Publisher: Independently Published
Published: Sep 7 2026
Pages: 298
Weight: 0.88
Height: 0.62 Width: 6.00 Depth: 9.00
Language: English
Eight hours in bed but still exhausted? You're not broken - your body has learned patterns that keep sleep just out of reach. This book gives you the tools to unlearn them. Overcoming Sleep Disorders is a comprehensive, medically grounded guide built around 40 clear, actionable protocols - drawing on cognitive behavioral therapy for insomnia (CBT-I), circadian science, and evidence-based sleep medicine. Instead of generic tips, you get structured systems you can apply starting tonight. Inside, you'll learn how to: - Break the insomnia cycle with the CBT-I Skill Ladder - stimulus control, sleep scheduling, and cognitive restructuring that actually work together
- Reset a delayed or irregular body clock using the Light-Anchor Protocol and targeted morning/evening light timing
- Use sleep restriction therapy safely, with built-in guardrails for daytime function and safety
- Recognize and address sleep apnea, restless legs syndrome, and low ferritin - including CPAP desensitization and oral appliance therapy
- Fix nighttime disruptors like GERD, nocturia, chronic pain, thyroid issues, and hormonal shifts
- Calm a racing mind with the 4-7-8 breathing protocol and hyperarousal-reduction techniques
- Navigate jet lag, shift work, caffeine, alcohol, nicotine, and melatonin timing without guesswork
- Taper prescription sedatives safely and build a relapse-proof, long-term sleep system Each chapter follows the same practical structure: what the problem actually is, the science behind it, a step-by-step protocol, and the most common mistakes that quietly sabotage results - so you know exactly what to do and what to avoid. This is not a substitute for medical care. It's a clear, structured companion that helps you understand your sleep, apply the right tool for your specific problem, and know exactly when to bring a licensed clinician into the picture. If you're ready to stop dreading bedtime and start waking up rested, Overcoming Sleep Disorders gives you the roadmap.
- Use sleep restriction therapy safely, with built-in guardrails for daytime function and safety
- Recognize and address sleep apnea, restless legs syndrome, and low ferritin - including CPAP desensitization and oral appliance therapy
- Fix nighttime disruptors like GERD, nocturia, chronic pain, thyroid issues, and hormonal shifts
- Calm a racing mind with the 4-7-8 breathing protocol and hyperarousal-reduction techniques
- Navigate jet lag, shift work, caffeine, alcohol, nicotine, and melatonin timing without guesswork
- Taper prescription sedatives safely and build a relapse-proof, long-term sleep system Each chapter follows the same practical structure: what the problem actually is, the science behind it, a step-by-step protocol, and the most common mistakes that quietly sabotage results - so you know exactly what to do and what to avoid. This is not a substitute for medical care. It's a clear, structured companion that helps you understand your sleep, apply the right tool for your specific problem, and know exactly when to bring a licensed clinician into the picture. If you're ready to stop dreading bedtime and start waking up rested, Overcoming Sleep Disorders gives you the roadmap.
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