You are exhausted and still wide awake the moment the light goes off. That is not a shortage of tiredness — and this is the four-week system that works on what it actually is.
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Most sleep advice assumes you are not sleepy enough. If that were the problem, you would already be asleep.
Every one of those is a known pattern with a known response. None of them means your sleep is broken for good.
Insomnia almost always outlives whatever caused it, because the sensible things you did to cope quietly became the thing that maintains it.
A lighter sleeper, a worrier, a family history. Not changeable, and not the problem.
A bereavement, a newborn, a brutal year. Usually over by the time you read a guide like this.
Earlier bedtimes, lie-ins, naps, clock-watching, trying hard to sleep. This is the only one that matters now.
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Not entirely. One part of the method — shortening your time in bed — is not suitable if you have bipolar disorder or a history of mania, epilepsy, untreated sleep apnoea, if you are pregnant, or if you drive or operate machinery for a living. Chapter 07 sets this out in full, and in those cases you should speak to a doctor first. The diary, the bed rule and the worry window are still usable.
Cognitive behavioural therapy for insomnia. It is the first-line treatment recommended for long-term insomnia in adults, ahead of sleeping tablets. This guide is built from its components.
Yes. Every purchase includes the English and the Slovenian version.
Give it eight weeks. The first fortnight is measurement, and the week after you shorten your time in bed usually feels worse before it feels better. That is the method working, not failing.
No. It is an educational guide based on published research and it does not replace care from a doctor or a sleep clinic.
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