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Stop Trying So Hard To Sleep: Easy 10-Minute CBT-I Habits to Ease Anxiety & Insomnia to Sleep Better
Paperback
General PsychologySleep Disorders
Publisher Price: $18.99
ISBN13: 9781918808032
Publisher: Twenty Squares Publishing
Published: Apr 14 2026
Pages: 256
Weight: 0.69
Height: 0.64 Width: 6.00 Depth: 9.00
Language: English
Do you lie awake calculating how many hours of sleep you'll get if you fall asleep right now? Do you watch the minutes tick by, growing more frustrated and anxious with every passing quarter-hour? If you've tried meditation apps, sleep trackers, expensive supplements, and still can't get consistent rest, this book was written for you.
The truth is that trying too hard to sleep is one of the most common causes of insomnia. The harder you focus on falling asleep, the more elusive it becomes, a cycle known as sleep anxiety that affects millions of people around the world. Stop Trying So Hard to Sleep breaks that cycle using Cognitive Behavioural Therapy for Insomnia (CBT-I), a clinically proven, non-medication treatment for chronic insomnia.
In clear, jargon-free language, author Julia Bennett distils the core principles of CBT-I into simple 10-minute daily habits that fit into real life. No gadgets and no supplements required. Whether you struggle to fall asleep, wake in the middle of the night, or lie awake with racing thoughts, this comprehensive yet accessible guide meets you exactly where you are.
Inside, you'll discover:
- The anti-perfectionism mindset. Why sleep is something you allow, not something you achieve, and how releasing the pressure to sleep perfectly is the first step to sleeping better.
- Daytime habits that shape your night. How caffeine timing, light exposure, and napping patterns affect your sleep hours later.
- The 10-minute wind-down ritual. A simple, consistent pre-bed routine that signals your brain it's safe to rest.
- Three powerful relaxation techniques. 4-7-8 breathing, body scan meditation, and progressive muscle relaxation, so you can choose the method that works best for your body.
- Cognitive tools for racing thoughts. Including the worry dump, imagery distraction, and cognitive reframing to quiet an overactive mind at bedtime.
- The 10-minute sleep environment audit. How to optimise temperature, light, sound, and bedroom associations for deeper, more consistent sleep.
- A complete middle-of-the-night toolkit. Exactly what to do at 3 AM so you stop reinforcing the connection between bed and wakefulness.
- A 4-week personalised implementation plan. A gradual, structured approach to building your own lasting sleep system.
This is not a quick fix or a one-size-fits-all solution. It is a thoughtful, research-backed toolkit that builds real, lasting change, with most readers reporting noticeable improvements within two to four weeks of consistent practice. Whether your sleep difficulties are recent or have plagued you for years, Stop Trying So Hard to Sleep offers the knowledge, structure, and compassion to help you finally rest.
Good enough sleep is good enough, and it's closer than you think.
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