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Teach Yourself to Sleep: An ex-insomniac’s guide
The fall-out from not getting enough quality sleep is harsh - from exhaustion to a depressed immune system and long-term health risks... but what can we do to turn this around, if our sleep-wake cycle is in chaos?
Kate Mikhail's first-person account of how she tackled her chronic insomnia, is an evidence-based book that brings sleep science to life. From NASA light science to how to tune into your body and sleep, Teach Yourself to Sleep is backed up by extensive research and exclusive interviews with many leading doctors, scientists, experts and academics – to help you understand sleep like never before and how you can give yourself the best sleep possible.
Teach Yourself to Sleep takes a thought-provoking and accessible look at the science and biology of sleep, opening up a new way of looking at sleep issues in a much wider context. It is the perfect blend of original research, practical advice and interesting history that brings a fresh perspective to the topic of sleep and a new approach for unlocking the obstacles that might be holding sleepers back from getting better, quality sleep.
Kate Mikhail's first-person account of how she tackled her chronic insomnia, is an evidence-based book that brings sleep science to life. From NASA light science to how to tune into your body and sleep, Teach Yourself to Sleep is backed up by extensive research and exclusive interviews with many leading doctors, scientists, experts and academics – to help you understand sleep like never before and how you can give yourself the best sleep possible.
Teach Yourself to Sleep takes a thought-provoking and accessible look at the science and biology of sleep, opening up a new way of looking at sleep issues in a much wider context. It is the perfect blend of original research, practical advice and interesting history that brings a fresh perspective to the topic of sleep and a new approach for unlocking the obstacles that might be holding sleepers back from getting better, quality sleep.
272 pages, Paperback
Published June 10, 2021
20 people are currently reading
118 people want to read
About the author
Kate Mikhail
2 books5 followersHello, I’m the author of Teach Yourself to Sleep – a book that takes a different approach to sleep than is usual, exploring how our days impact our nights, the mind-body loop and the practical things we can do to tweak our physiology, habits and mindset, in order to sleep well. I really hope it helps you improve the quality of your sleep.
After decades of living with chronic insomnia, I was inspired to research sleep from a different perspective, when I read a book by my great great uncle, Richard Waters, who was a pioneer in cognitive therapy and clinical hypnosis. Waters was also the right-hand man to Emile Coué, the French psychologist and pharmacist who became an international self-help guru, known for his catchphrase 'Every day, and in every respect, I'm getting better and better', which sparked a global rethink.
Thanks to my background as a journalist, I delved into the biology, psychology and neuroscience of sleep, trying out tactics I learnt on myself as I went along, to transform my sleep pattern from one where I used to spend hours and hours awake at night, to one where I enjoy deep sleep and wake up with plenty of energy.
Having grown up with my great great uncle’s progressive views on health – now an evidence-based branch of medicine that incorporates clinical hypnosis – and inspired by him to explore the world of sleep, I am also an integrative psychotherapist, specialising in sleep, and a sleep coach.
I live in London with my husband and three children. You can find me on Linkedin, instagram @katemikhail, Facebook @KateMikhailAuthor, X at @KateMikhail, where I occasionally post about sleep and sleep-related topics. You can also contact me via www.katemikhail.com. It would be great to hear from you.
After decades of living with chronic insomnia, I was inspired to research sleep from a different perspective, when I read a book by my great great uncle, Richard Waters, who was a pioneer in cognitive therapy and clinical hypnosis. Waters was also the right-hand man to Emile Coué, the French psychologist and pharmacist who became an international self-help guru, known for his catchphrase 'Every day, and in every respect, I'm getting better and better', which sparked a global rethink.
Thanks to my background as a journalist, I delved into the biology, psychology and neuroscience of sleep, trying out tactics I learnt on myself as I went along, to transform my sleep pattern from one where I used to spend hours and hours awake at night, to one where I enjoy deep sleep and wake up with plenty of energy.
Having grown up with my great great uncle’s progressive views on health – now an evidence-based branch of medicine that incorporates clinical hypnosis – and inspired by him to explore the world of sleep, I am also an integrative psychotherapist, specialising in sleep, and a sleep coach.
I live in London with my husband and three children. You can find me on Linkedin, instagram @katemikhail, Facebook @KateMikhailAuthor, X at @KateMikhail, where I occasionally post about sleep and sleep-related topics. You can also contact me via www.katemikhail.com. It would be great to hear from you.
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Displaying 1 - 12 of 12 reviews
June 26, 2021
This book really gave me hope . I’ve struggled with my sleep since I was 11 ( now 40) and I’d reached the acceptance stage that I just don’t sleep for about 20 years ! This book has made me realise there are things I can do , the power of my mindset and the things I can do from the moment I wake up to help create a better nights sleep . I’m already seeing a massive improvement so I want to say a heartfelt thank you ! Any other insomniacs out there …this book is for you ❤️
January 19, 2022
The only reason I’ve not given this 5* is because it’s a bit too early to tell whether the actions I’m taking and habits I’m changing as a result of reading this book really will make a difference to my sleep long term.
But the early indications are encouraging! I’ve now had several nights of unbroken sleep which is a rare thing for me. The author has really encouraged me to see sleep and my relationship to it in a very different way. Sleep shouldn’t be something we do as an afterthought - the way we live our whole day and the messages we’re sending our brain about our ability to sleep are really important.
I encourage any insomniacs to read - and then stop thinking of yourself as an insomniac!
But the early indications are encouraging! I’ve now had several nights of unbroken sleep which is a rare thing for me. The author has really encouraged me to see sleep and my relationship to it in a very different way. Sleep shouldn’t be something we do as an afterthought - the way we live our whole day and the messages we’re sending our brain about our ability to sleep are really important.
I encourage any insomniacs to read - and then stop thinking of yourself as an insomniac!
October 27, 2021
This book genuinely helped me come out of an insomnia period which had been going for quite a while.
The sections broke down how much of everyday life (spoiler alert, all) affects our sleep, from the food we eat, to when we turn the lights off, to when we pick up our phones. Most of this was not a surprise, but I found it being put together with clearer reasons as to how missteps can disrupt the sleep drive really helpful.
What I found really informative was the section on self-talk and ensuring that you're positive and prescriptive. I hadn't really considered before that my subconscious is always listening and is cueing itself to give me what it thinks I want... One of the things the book has really helped me address is the negative self talk (I'll never get to sleep, I'll feel awful tomorrow etc.) to ensure that I am priming myself more effectively for sleep.
I definitely think this book has something to offer everyone and I will continue to implement its suggestions and become a better sleeper.
The sections broke down how much of everyday life (spoiler alert, all) affects our sleep, from the food we eat, to when we turn the lights off, to when we pick up our phones. Most of this was not a surprise, but I found it being put together with clearer reasons as to how missteps can disrupt the sleep drive really helpful.
What I found really informative was the section on self-talk and ensuring that you're positive and prescriptive. I hadn't really considered before that my subconscious is always listening and is cueing itself to give me what it thinks I want... One of the things the book has really helped me address is the negative self talk (I'll never get to sleep, I'll feel awful tomorrow etc.) to ensure that I am priming myself more effectively for sleep.
I definitely think this book has something to offer everyone and I will continue to implement its suggestions and become a better sleeper.
September 10, 2021
Best sleep book I have read.
Besides the usual tips on cicrcadian rhythm, eating, exercise, sleep hygiene, supplements/medication etc they also focused a lot on self-talk and thought/emotion regulation.
I'm exicted to stop labelling myself a life-long insomniac and cease talking about how nothing has ever helped me sleep well and instead fill my thoughts with positive statements regarding sleep as well as refraiming certain emotional states such as anxiety into excietment and over-emotional into passionate.
Here's to being a great sleeper!
Besides the usual tips on cicrcadian rhythm, eating, exercise, sleep hygiene, supplements/medication etc they also focused a lot on self-talk and thought/emotion regulation.
I'm exicted to stop labelling myself a life-long insomniac and cease talking about how nothing has ever helped me sleep well and instead fill my thoughts with positive statements regarding sleep as well as refraiming certain emotional states such as anxiety into excietment and over-emotional into passionate.
Here's to being a great sleeper!
September 12, 2021
Wow, finally a book that is easy to read and dont be put off by the title as I first thought this was just for insomniac's but it is for anybody that has sleep issues. It covers everything and everything is spelled out and very logical. Dont expect a quick fix, it will take some work and you will need to combine a lot of different practices. I really like how at the end of each chapter it brings it down to a few points and hits on a 360 approach. Just lent my copy to my sister who is reading it now, a must have!
October 6, 2021
This is such a great book: beautifully written, and peppered with fascinating facts and engaging anecdotes. Plus a great tonic for those who have the misfortune to suffer from disrupted sleep. If you suffer from insomnia, go out and buy this book - it will give you lots of comfort, and hopefully a couple of extra hours' kip each night!
November 24, 2021
A fantastic balance of science and personal experience. A fascinating, easy read with tips that are simple to grasp and satisfying to do. I would highly recommend this book for anyone from mild sleeping difficulties to terrible stares of insomnia.
January 10, 2022
I found this book easy to read and helpful. It gave me some new ideas and helped me think about some aspects of sleep in a different way eg the self talk and the parts around daylight. I have bought some copies for friends who have longstanding sleep issues and they have also found it helpful.
January 9, 2022
Everybody with sleeping problems should read this!
May 1, 2022
I learned lots about the way my body works all in the name of getting a good night's sleep. Highly recommend this book and not just for insomniacs!
February 2, 2023
Good book for those that struggle with sleep.
April 5, 2025
I have tried just about everything to help me sleep. This book saved me. If that first sentence sounds like you, try this book. You won't regret it. Thank you Kate Mikhail.
Displaying 1 - 12 of 12 reviews