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Say Good Night to Insomnia: The Six-Week, Drug-Free Program Developed At Harvard Medical School
by
Introduction by Dr. Herbert Benson, author of The Relaxation Response A drug-free, scientifically proven program for conquering insomnia in six weeks.
At least thirty million adults ure the stress of severe, chronic insomnia, and the numbers of sufferers aregrowing. Dr. Gregg Jacobs has used the six-week program offered in Say Good Night to Insomnia to help thousands of in ...more
At least thirty million adults ure the stress of severe, chronic insomnia, and the numbers of sufferers aregrowing. Dr. Gregg Jacobs has used the six-week program offered in Say Good Night to Insomnia to help thousands of in ...more
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Kindle Edition, 256 pages
Published
September 15th 2009
by Henry Holt and Co.
(first published January 1st 1999)
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Start your review of Say Good Night to Insomnia: The Six-Week, Drug-Free Program Developed At Harvard Medical School
About 8 summers ago I got a case of insomnia that only let me get about 2 hours of sleep a day for almost 2 weeks. Like many people I found that many doctors and so called sleep specialists really don't know that much.
I was falling apart and I was scared. I was on my way to making sleep medications a regular part of my life when I found this book. It helped me get off the sleep medications and get back to sleeping normally.
The methods used in the book are all based on good science and proven pra ...more
I was falling apart and I was scared. I was on my way to making sleep medications a regular part of my life when I found this book. It helped me get off the sleep medications and get back to sleeping normally.
The methods used in the book are all based on good science and proven pra ...more
I read this earlier this year and found mixed success with some of its specific recommended techniques. But one thing that did stick with me, that I've found myself quoting to others since reading, is the author's debunking the myth that you need eight hours of sleep, something I even heard being repeated as gospel from a Berkeley sleep researcher on a recent episode of NPR's Hidden Brain. Jacobs builds a good case that such a requirement is simply not supported by data. Once you get 5.5 hours t
...more
May 30, 2008
Barney
rated it
it was amazing
·
review of another edition
Recommends it for:
anyone who has insomnia
An excellent book about the causes of and treatment of insomnia.
Using the techniques in the book, I overcame a bad bout of insomnia within 3 weeks, with no drugs required.
Using the techniques in the book, I overcame a bad bout of insomnia within 3 weeks, with no drugs required.
I've had insomnia off and on for the last four years. It usually goes away with exercise. However, it came back a week before I started my new job two months ago and exercise didn't do a thing. I went through the first four weeks (plus the baseline week) of this program and felt like it made a huge difference in how I slept. I still wake up several times a night, but I fall asleep very soon afterward.
The last two weeks of the program may have been helpful but the steps to do felt a little more n ...more
The last two weeks of the program may have been helpful but the steps to do felt a little more n ...more
It turns out that the advice for people struggling with sleep problems is the same as general healthy lifestyle advice- exercise more, reduce stress, meditate, practice deep breathing and relaxation techniques.
Everywhere I turn there is another source advising meditation. My mind is always racing and I often find it hard to shut it off. Like anything else in life, the key to getting better at that is to practice. I'm a work in progress for sure.
Two favorite parts of the book:
1. Validation of na ...more
Everywhere I turn there is another source advising meditation. My mind is always racing and I often find it hard to shut it off. Like anything else in life, the key to getting better at that is to practice. I'm a work in progress for sure.
Two favorite parts of the book:
1. Validation of na ...more
As a person that suffers from insomnia for 15 plus years, I was surprised to learn that they are not more books about this very common condition. I was encouraged when I read this book, hoping it might have answers. It had a lot of information, and some answers, about good sleep habits, eating and exercise habits, what foods to eat or not eat to encourage good sleep. I was encouraged to read that men of faith could turn to their religion to seek help. But in the end, other than straightening up
...more
DID NOT READ/DO NOT RECOMMEND
Avoid this book if your insomnia is caused by physical issues. Seems to only be useful for those with sleep anxiety.
********
I've never rated a book that I haven't read before. This time is a first. But I feel that it's important. I read an article that summarized a few of the tips from this book and it angered me, so here you go.
The book says things to the effect of [I'm paraphrasing]..."there is no conclusive evidence that lack of sleep causes health problems." And ...more
Avoid this book if your insomnia is caused by physical issues. Seems to only be useful for those with sleep anxiety.
********
I've never rated a book that I haven't read before. This time is a first. But I feel that it's important. I read an article that summarized a few of the tips from this book and it angered me, so here you go.
The book says things to the effect of [I'm paraphrasing]..."there is no conclusive evidence that lack of sleep causes health problems." And ...more
Jun 03, 2016
Lindsay Godsey
rated it
it was amazing
·
review of another edition
Shelves:
non-fiction
This book absolutely helped me with the insomnia I developed a few months after having a baby. After about 9 months of getting 3-4 hours of sleep 2-3 nights a week for no discernible reason, I finally concluded that whatever hormonal or baby-related problem had initially caused the insomnia, it had turned into a chronic, anxiety related self perpetuation. And I was very upset about it. So after trying a number of other random things that had limited effect, I finally found this book.
Yes, most o ...more
Yes, most o ...more
This book is worth its weight in gold. After suffering through terrible insomnia and reaching my breaking point, I tried this approach . . . and it worked! 1000x better than Ambien, too. I was skeptical of the method, particularly sleep restriction, but it cured my problem and I've been sleeping well for months. I followed the book religiously and after a couple of weeks I saw incredible improvement.
...more
Feb 12, 2008
Tina.
rated it
liked it
·
review of another edition
Recommends it for:
insomniacs and all others who want to learn about sleep
Shelves:
read-in-2008
I learned more about sleep from this book than I ever thought there was to know. It's great for that reason. The second part of it was not equally great (or as helpful to me), though.
Oh, and I just remembered... It's pretty funny that the book that's supposed to help one get rid of insomnia was published by Owl Books. ...more
Oh, and I just remembered... It's pretty funny that the book that's supposed to help one get rid of insomnia was published by Owl Books. ...more
Nov 28, 2007
Sofi
rated it
it was amazing
·
review of another edition
Recommends it for:
anyone suffering from insomnia
Shelves:
self-help
I gave this book 5 stars because after several weeks of suffering from insomnia I tried their method and it worked!
Very helpful book! I have slept great every since reading it!
Most of the points and tips I already heard from Dr. Oz and such. Gave some interesting insights. I have been trying them out and following them. Seem to be helping.
This review has been hidden because it contains spoilers. To view it,
click here.
Both my uncle and my brother-in-law say that this book changed their lives. Maybe I've just already learned a lot about insomnia, because I didn't feel like there was much new material. It does serve as a good reminder.
One thing I did think was interesting (and new) was that mood suffers the most after not sleeping well, but only because we're upset about the loss of sleep. When we want to stay up late for something, we don't complain about it later. (Sometimes we even brag about it--"I went to ...more
One thing I did think was interesting (and new) was that mood suffers the most after not sleeping well, but only because we're upset about the loss of sleep. When we want to stay up late for something, we don't complain about it later. (Sometimes we even brag about it--"I went to ...more
This book feels incredibly dated. Paper forms to track my sleep? I don't think so.
The best part of the book is that it busts the myth that everyone needs eight hours sleep. However, the author downplays the effect that getting too little sleep has on mood. It's true that getting five hours sleep a night isn't going to kill me, but it has a tremendous effect on how I feel.
I'm all for positive thinking, but the last part of the book, focusing on "sleep-enhancing attitudes and beliefs" felt patron ...more
The best part of the book is that it busts the myth that everyone needs eight hours sleep. However, the author downplays the effect that getting too little sleep has on mood. It's true that getting five hours sleep a night isn't going to kill me, but it has a tremendous effect on how I feel.
I'm all for positive thinking, but the last part of the book, focusing on "sleep-enhancing attitudes and beliefs" felt patron ...more
This book was handed to me by a patient--which I never really appreciate: the demand to do several hours of unpaid work or be seen as uncaring. But I do tend to fall for this kind of blackmail, and I actually liked this book, which is a good all-over review of cognitive behavioral techniques (changing thoughts about sleep; relaxation response, and my favorite, "learning to think away your stress.")
...more
Jul 17, 2007
Tina
rated it
liked it
·
review of another edition
Recommends it for:
insomniacs
Shelves:
non-fiction
I read this for practical purposes, not for pleasure. I didn't follow the six-week program, but just reading the tips/strategies have proven helpful to me. Also, some interesting information on sleep, though some is likely to be redundant if you've got a med/psych background. Still, I'd definitely recommend this if you've got insomnia.
...more
Re-reading this one since insomnia has struck again...
After my second baby I went through a 6 week period living on 0-3 hours sleep a night. This book was a lifesaver..I am sleeping so much better again. It's simple but it works.
...more
He has some good ideas to help with insomnia. I didn't try his 6 week program but will use some of his hints.
...more
Feb 15, 2021
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Ambien is the brand name for the medication named Zolpidem. Ambien is used for the medical aid of sleeping issues. Though the patient should buy Ambien online only after consulting the doctor. Guidelines recommend that it be used only after counseling ...more
I have suffered from insomnia since childhood, and this book has changed my life. It was recommended to my by my sleep doctor, in place of sleeping pills, when I had asked for some to get me through a particularly rough patch. I have always been somewhat of an anxious person, but did not realize how much my anxiety was influencing my sleep. Soon after beginning this book, I noticed that my mind began to feel more relaxed about sleep, and that alone made a huge difference.
The short: Basically thi ...more
The short: Basically thi ...more
A few years back, I came down with a horrible case of insomnia--something I'd never before had in my life. I read every book I could find on insomnia and considered every alluring pill meant to alleviate it. (Thankfully, I never took one, though I desperately wanted to). It was only when I read Jacobs' book and applied the Cognitive Behavior Therapy principles he prescribed that I indeed "said goodnight to insomnia." (BTW, his program was developed and tested at Harvard Medical School.)
CBT basic ...more
CBT basic ...more
Common sense way of sleeping better
Dr. Jacob’s published this book in 1998. In this book, he shared his six- week program with 100% effectiveness and mostly common-sense approach to cure heavyweight clinical insomnia. What amazed me is that he applied mind over body techniques in 1990s.
Fast forward 20 years, his mind-body approach to insomnia is even more relevant. Unfortunately, 20 years later, with technology fast advancing, the spread of insomnia is actually speeding up. If insomnia is a type ...more
Dr. Jacob’s published this book in 1998. In this book, he shared his six- week program with 100% effectiveness and mostly common-sense approach to cure heavyweight clinical insomnia. What amazed me is that he applied mind over body techniques in 1990s.
Fast forward 20 years, his mind-body approach to insomnia is even more relevant. Unfortunately, 20 years later, with technology fast advancing, the spread of insomnia is actually speeding up. If insomnia is a type ...more
As someone with intermittent sleep difficulties, "Say Goodnight Insomnia" has been very helpful in giving me the understanding to better manage my sleep.
Specifically, whereas before I was just trying to relax before bed, I now keep my stress low during the day (using a relaxation response), as this keeps stress hormones low during the night as well, improving sleep.
Also, I now generally get up at the same time even if I didn't sleep well - because one night of bad sleep generally doesn't affec ...more
Specifically, whereas before I was just trying to relax before bed, I now keep my stress low during the day (using a relaxation response), as this keeps stress hormones low during the night as well, improving sleep.
Also, I now generally get up at the same time even if I didn't sleep well - because one night of bad sleep generally doesn't affec ...more
Gregg Jacobs offers a very practical guide, actually a program, to combating insomnia with cognitive behavioral therapy, basically training the reader to relax their body and mind and reduce stress stemming from living and also insomnia itself. Unlike Huffington's Sleep Revolution and some other books about the importance of sleep, Jacob's book focuses narrowly on specific tips and techniques to get a better night of it. While never downplaying sleep's importance, he wants readers to lighten up
...more
I was leery of this book when I started, since it read far too much like an infomercial. "In Just 7 weeks with my secret tools, which are only at the end of this entire book, you TOO can actually sleep sometimes!" But it does actually have some great advice and medical information. I had already implemented a lot of the techniques here without realizing how directly they would impact insomnia (and I have to say they have helped!) but this book gave me a much better grounding the biology. I under
...more
This is a great book to help you get better sleep.
The first part contains medical information about sleep.
What I like is that the doctor does not promote the use of prescription sleeping pills. In his opinion & research, prescription sleeping pills do more harm than good.
The second half of the book is a 6 week program to help the reader achieve better sleep. There daily sleep diaries to complete.
Each chapter covers a certain aspect that hinders good sleep such as negative sleep thoughts, stress ...more
The first part contains medical information about sleep.
What I like is that the doctor does not promote the use of prescription sleeping pills. In his opinion & research, prescription sleeping pills do more harm than good.
The second half of the book is a 6 week program to help the reader achieve better sleep. There daily sleep diaries to complete.
Each chapter covers a certain aspect that hinders good sleep such as negative sleep thoughts, stress ...more
I developed a bad case of insomnia after my child was born from waking up in the middle of the night every night. This book, in conjunction with the Insomnia Coach app helped me change my thinking about my insomnia. It has since improved after working on it for about 4 weeks. I still have to wake at night with my child so I think it would improve even more once he sleeps through the night.
One thing that is really helpful this book taught me is the concept of core sleep, that you’ll be able to f ...more
One thing that is really helpful this book taught me is the concept of core sleep, that you’ll be able to f ...more
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“One final word of caution about caffeine: make sure your children don’t drink caffeinated beverages in the afternoon. When a child drinks a can of cola, the caffeine intake is comparable to four cups of coffee for an adult.”
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