Sleep: self-help books

An Introduction to Coping With Sleep Problems
Author Colm Espie, 2011.

'An easy to follow guide on insomnia with a logical approach to self management'.

Suitable for Carers
This booklet on insomnia is divided into 2 parts. Part 1 is about understanding the condition, particularly how it is a 24-hour disorder, its strong connection with mood and the 3 P's - predisposing, precipitating, perpetuating factors. The different treatment options are outlined including medication, psychological and alternatives such as herbal remedies. Part 2 outlines the Cognitive Behavioural Therapy (CBT) strategy in overcoming insomnia. This is a comprehensive plan ranging from the setting of clear goals, improving sleep hygiene and preparation technique, understanding and changing sleep patterns to improving daytime coping skills and dealing with a racing mind. Useful charts are provided including a sleep diary record and a suggested wind-down schedule for evening time. The final part stresses the importance of staying motivated, dealing with setbacks and persisting with the programme of change despite the challenges. Overall the guide provides a very accessible and realistic tool to help deal with insomnia.