學會好好睡：我的失眠抗戰日誌

by Miranda Levy, 朱怡康 (Translator)

在婚姻觸礁後，徹夜失眠就此纏上米蘭達——整整十年，情況嚴重到她丟了工作、失去房子、外表崩壞、家庭破裂，甚至被判定已經喪失理智。

　　她試遍多種醫療方式：找過多名醫生，也求助過治療師、針灸師、催眠師、靈氣師甚至私人教練，遇過失眠病人求診過程種會遭遇的種種問題。好不容易幸運痊癒的她，希望藉由切身經驗，給予同樣苦於失眠的人們中肯的建議……

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　　在聽到丈夫對她說婚姻走不下去後，米蘭達深受打擊，一夜未眠，然後又一夜，再一夜。在接下來的十年，每天的精華時間她都耗在床上，醒著。她不再知道自己喜歡或不喜歡什麼，忘了自己的想法與個性，變得無法享受樂趣。她失去傾聽別人的能力，喪失了幽默感，成了句點女王，整個人變得非常乏味。點頭之交因為不知道怎麼待她，開始保持距離。她逐漸對所有人際互動退縮，最後甚至開始不斷打自己的臉——她活得跟死了一樣。

　　失眠的十年間米蘭達到處求助。她踏上周遊精神科之旅，與五顏六色的藥物陷入熱戀。後來她不只對藥物成癮，也變成求助成癮，不只向各種人求助，也開始向電腦求助。身處這條盡頭看不到光的失眠隧道，她從&#

Genres: Nonfiction, Memoir, Self Help

285 pages, Kindle Edition

Published August 31, 2022

Reviews

[Päivi Metsäniemi · Rating 3 out of 5]

Kirjallisena tuotoksena vähän reilu kolmonen, mutta unettomuuden - ja sen ”hoidon” - järjettömyyden kuvauksena 6/5. Terveellistä luettavaa jokaiselle - minulle erityisesti, joka toistuvasti ajaudun unettomuuden kaninkoloon ja toisaalta yritän työkseni saada terveydenhuoltojärjestelmän toimimaan paremmalla tavalla.

Kirjailija alkoi unettomaksi yhtenä dramaattisena päivänä. Ei toki niin, etteivätkö unettomuuden ”3P:tä” olisivat hänen kohdalleen olleet kaikki aivan todellisia; löytyi altistavia tekijöitä, geneettisiä ja lapsuudesta saakka läsnä olleita, laukaisevia tekijöitä - yllättävä avioero - ja ylläpitäviä tekijöitä (kuormituksen jatkuminen ja fiksujen interventioiden totaallinen puuttuminen). Ja sitten se unettomuus jatkui, vuosikymmenen. Ympäriltä sortui kaikki normaali aikuiselämään kuuluva; perhe, terveys, työpaikka, koti. Kirjailija kuvaa hoitoyrityksiä tarkasti ja kaunistelematta - lääkkeet, lääkkeet, lääkkeet, onnettomat terapeuttiset interventiot, osastohoidot, lääkket, vierotus, lääkkeet. Vasta lopussa, kun ongelma alkaa jotenkin vähän itsestään ratketa, tulevat mukaan nykyaikaisen unettomuuden hoidon kulmakivet CBTi-terapian elementtejä mukaillen. Voi kun voisi tietää, millainen tilanne olisi ollut, jos alusta asti hoito olisi ollut pitkäjänteistä, tehokasta ja tieteellisesti perusteltua. Harmi, että nämä CBTi-elementit ohitetaan jotenkin sivulauseessa tai parissa kappaleessa; soisi, että jokainen joka lukee tämän kirjan, kuulisi myös siitä, mitä jokainen voi tehdä oman unensa edellytysten parantamiseksi arjessa (jos et tiedä, ja haluat tietää lisää, lue unettomuuden hoidon käypä hoito -suosituksen potilasversio tai mene mielenterveystalon unettomuuden omahoito -ohjelmaan, se on aivan mielettömän hyvä!)

[Heidi Lynn’s BookReviews · Rating 5 out of 5]

First, I want to thank Miranda Levy, Aster, Hachette UK Company and Random Things Tours for providing me with this book so I may bring you this review.

Oh WOW!!! Miranda Levy from one insomniac to another I thank you from the bottom of my heart for writing The Insomnia Diaries: How I Learned To Sleep Again. I will admit I was skeptical at reading this as I have tried many things in the past. However, you blew my initial reactions out the window and amazed me how much I learned. This is a must read for anyone with sleep issues or Insomnia.

Miranda sure did her homework on this book! She gave fascinating statistics and facts on medications, mental health issues, defines insomnia for us, etc. I was literally blown away by how educational this book really was. It was fascinating.

My heart goes out to you Miranda for everything you suffered and endured while finding that was right for you.

[Meg · Rating 4 out of 5]

I gave this book 4.25⭐️

My heart goes out to Miranda, who struggled with chronic insomnia after her husband wanted a divorce. Her story is truly heartbreaking, and the ack of support throughout some parts is astounding.

[Caroline Venables · Rating 5 out of 5]

My mum has suffered with insomnia for many decades, which is the reason I chose to read this book. To gain an insight to the condition and to see if there is anything she hasn’t tried.

I would recommend this book for anyone who suffers or knows anyone who suffers from insomnia. Apart from Miranda’s own experience, she has filled the book with helpful tips and information about the condition. There is a wealth of medical knowledge contained within.

The majority of the book is Miranda’s own diary of struggling with no just a lack of sleep but no sleep at all. You can see as the book progresses how her mind deteriorates from days and days of no sleep. Struggling she turns to medical experts to help only to find that prescription drugs are seen as the only cure

This book shows a truly harrowing episode of Miranda’s life and how she fought to regain her life back.

[Aurora Shele · Rating 5 out of 5]

Wonderful book about insomnia. I am really sorry about Miranda. This sounds like pure hell. Insomnia is horrible and I'm glad she got her life back.
We need more people telling their story like she did. Thank you Miranda!

[Kelly]

‘You just carry on breathing, feeling worse by the day, while the world rolls on its merry business without you.’

The Insomnia Diaries is a biographical telling of Author, Miranda Levy’s, experience with severe, chronic insomnia. Through years and years of misdiagnosis and a myriad of medications on trial at all times, Levy discusses her journey through sleepless nights and the long, long road to recovering. She touches on medications, rehabilitation, a vast variety of misdiagnoses and how this all affected her.

‘Of course, I do not really want to die. But I want to get off this external treadmill. I want to sleep.’

I came into this book expecting advice and answers; I very quickly realised that was not the point of this book. In saying that, this was one of the most interesting non-fiction books I have read this year. It was full of interesting facts and advice from experts weaved into real, emotional tellings of how this awful diagnosis was ruining her life for so many years. It’s insane to see how convoluted the health care system is and how much it impacts recovery. While there wasn’t really a reason as to why she got better (from my understanding), I understand that wasn’t the point of the book and regardless I’m glad that she is able to sleep more now.

Highly recommend this as a quick read if you’re interested in sleep or humorously real life stories. Fantastic read.

‘Maybe my fellow sleepless co-travellers need something more honest, from someone who has been there but who also understands how to talk to experts and doctors, to share advice.’

[Chloe · Rating 4 out of 5]

Interesting, readable and very well written.

[Eule Luftschloss · Rating 5 out of 5]

trigger warning
depression, anxiety, panic attacks, suicidal ideation, self harm, hospitalization, not being taken serious by medical professionals

One day, Miranda Levy simply stopped sleeping.

This book is what is says on the tin: A diary by someone who suffers from insomnia, the inability to sleep. Fair disclaimer, I suffer from insomnia myself and have tried many a thing.

This book is sorted chronologically, and when certain topics like medications come up, you'll have a neat box with further explanations about it. Mind, Miranda - after finishing this very personal book it feels like we're on a first name basis - is from the UK, so most medical advice is based on the NHS and her own experiences. But that's what she tells you again and again: This is not universal, this is her story. A phrase that also comes up is "your mileage may vary".

I am really glad I read this, and that on many levels. Yes, I learned some things. Both about meds, and about the mental side of things. But, most importantly, I felt seen. There is no "do yoga and stop complaining", there is no "eat more greens, it'll solve everything".
Of course having regular excercise and a healthy diet will help in establishing a better health and also better sleep, but Miranda acknowledges that this is not the solution at every point. Because she's been there.

And I like how this book shows that recovery is not a straight line. You'll have curves in there, at some times it'll feel like your progress is negative and you're going back to how bad things were.
I liked the insight in side effects of insomnia, like weight gain, and especially the conversation around medication dependency. This is when you get a prescription, and you wind up getting bodyly addicted to a substance, which is to distinguish from classical addiction because your mind set is different.

I especially liked seeing her docs not knowing what to do with her, and being hostile towards her, because again, I've been there.

Thank you for this book. It helped a lot and I'll make sure to recommend it.

The arc was provided by the publisher.

[Alina Saari · Rating 3 out of 5]

Ei mikään mieltä kohottavin kirja, enkä tiedä voiko tähän suhtautua juurikaan auttavasti uniongelmista kärsiville. Jos jotain, niin vertaistukea tästä on kai mahdollista saada silloin, kun tuntuu etteivät ihmiset ympärillä ymmärrä unettomuuden vakavuutta. Itse luin tätä kauhutarinana siitä, mihin omakin unettomuuteni olisi voinut pahimmillaan johtaa.

Mielenkiintoista pohdintaa kirjailijalla kysymyksestä jota itsekin pyörittelin pahimman unettomuuden kourissa: mikä on syy ja mikä on seuraus? Jos melko tasapainoisesta ja rauhallisesta ihmisestä tulee unettomuuden myötä täysi ihmisraunio, onko järkevää diagnosoida jotain mielenterveyden häiriötä? Eikö unettomuus tulisi hoitaa ensin?

On pelottavaa, kuinka keho voi ajautua niin ylivirittyneeseen stressitilaan, ettei se salli enää nukkumista. Kaikkea tulee kokeiltua, eikä lääkärien tai ympärillä olevien hyvää tarkoittaviin neuvoihin jaksa suhtautua hirveän ymmärtävästi. Usein ongelmana ei varmaan ole yrittämisen puute, vaan nimenomaan liika yrittäminen ja liika määrä stressitekijöitä.

Tästä kirjasta voi oppia kyllä jotain ihmisen sitkeydestä ja halusta uskoa siihen, että toivoa on ja asiat voivat joskus muuttua. Samalla se kuitenkin kuvaa surullisesti myös sitä, kuinka ihminen voi päätyä eri hoitotahojen heiteltäväksi ja sitä, kuinka vaikea lääkeriippuvuuden hoito voi olla. Kirjassa käsitellään erityisesti bentsodiatsepiinien pitkäaikaiskäytön vaaroja ja niistä vieroittautumista. Unettomuuteen (kuten muihinkin häiriöihin) määrätään yhä helpommin uni- tai mielialalääkkeitä. Aina niiden aiheuttamia lisäongelmia ei voi ennustaa tai niistä ei anneta tarpeeksi lisätietoa. Akuutissa ja pahassa unettomuudessa ei tosin aina liene muita vaihtoehtoja.

Monet kuitenkin selviävät unettomuudesta tai oireet lievittyvät. Joskus se vaatii vuosia, joskus kuukausia. Itselläni ainoa asia joka lopulta katkaisi pahimman unettomuuden kierrettä oli maiseman vaihtaminen ja kotoa muuttaminen.

Nykyisin olen kiitollinen jokaisesta hyvin nukutusta yöstä —ei ole nimittäin millään tapaa itsestäänselvää. Paljon rakkautta jos kamppailevat nyt unettomuuden kanssa 💛

[Seher · Rating 5 out of 5]

I'm awful at leaving reviews on time and I truly regret that I didn't start this earlier. I did start, I read the introduction, and then I left it to read at a time where I thought I could enjoy each word, and those times never really do come?

I left it because the introduction nearly made me cry. Then bits of the book nearly made me cry. There were tears in my eyes because if you have insomnia you do feel incredibly alone, and you don't know how to make it go away and things never do work until, like Miranda, something sort of did (I don't want to piss of the sleep gods either).

Yes, it doesn't help to think about sleeping, that you're confused to wonder as to why this thing that is meant to be so easy is suddenly so much work, and you try all the things like a cooler room, less coffee, hoping you'll drop, exercise, yoga and routines and you're still there. And it feels weird to be grumpy like a three-year-old, to recognize this is not okay, to deal with the brain fog and then all the worst-case scenarios in your head, to get up and to go down and walk around and read.

Its still a win when you feel like its been 8 hours. Sometimes I'm so angry at my Fitbit for making my sleep less than what it is. Some nights I've learned to pull it off.

This is basically a very long rant to thank Miranda for writing this.

[Maria · Rating 4 out of 5]

Tää kirja oli aika hyvä tiivistys siitä, mistä ite kärsin tällä hetkellä, nimittäin piinallisesta unettomuudesta. Jotenkin käsittämätöntä kuinka huonosti tiede osaa vieläkin vastata vaikeaan unettomuuteen ja sen hoitoon. Hoetaan vaan, että kyllä se uni paranee, kun niitä lääkkeettömiä keinoja käyttää (tuulettaa huoneen, pitää huolihetkeä, meditoi, syö ja liikkuu oikein ja tietysti pitää siitä vuorokausirytmistä tiukasti kiinni ilman poikkeusta). Mutta entä jos kaikilla se ei vaan mene niin? Olen itse kokeillut käytännössä kaikki lääkkeettömät ja lääkkeelliset unettomuuden hoitokeinot, mutta silti unettomuus yhä stressaavan elämänvaiheen jälkeen nostaa päätään. Kirjassa kerrottiin myös siitä, miten unitutkimukset voivat väittää henkilön nukkuneen ihan hyvät yöunet, mutta uneton kokee näiden unien olleen äärimmäisen huonot. Tämän kirjan ja omien kokemusteni myötä olen vakaasti sitä mieltä, että lääkäreiden laitteet eivät osaa 100 prosenttisesti kertoa unesta mitään, ja jos uneton kokee unensa olevan mitätöntä, sitä pitää myös hoitaa niin. Vaikka oma unettomuuteni ei ole koskaan ollut näin huonolla tolalla kuin kirjailijan ja olen aina saanut unettomuuskierteeni katkaistua melko nopeasti, on se silti piinallista. Siksi haluankin muistuttaa teitä muita unettomia siitä, mitä tämäkin kirja opetti: meillä on toivoa ❤️

[Kirjis · Rating 4 out of 5]

Pidin tästä, mutta näin jälkikäteen mietittynä kirja herätti monia kysymyksiä.

Miranda Levy sairastui pahaan unettomuuteen avioeron myötä. Omien sanojensa mukaan hän ei nukkunut melkein kymmeneen vuoteen. Tätä korostettiin päiväkirjamaisissa merkinnöissä, joissa jokaisen päivän kohdalle oli kirjoitettu "0 tuntia, 0 minuuttia". Kuten lääkärit hänelle huomauttavat, on biologisesti mahdotonta, että ihminen ei nukkuisi niin pitkään aikaan.

Unettomuus on kirjassa jotain, joka vain yhtäkkiä iskee häneen ja melkein mystisesti lähtee lopulta pois. Avioeroa tai suhdetta ex-mieheen ei käsitellä ollenkaan, vaikka juuri tämä suhde on unettomuuden aiheuttanut. Myös unettomuuden ratkaisu on lukijalle selvää, mutta Levy ei itse tunnu näkevän sitä.

Kirjoittajan materialistiset arvot hieman häiritsivät. Ihan kuin korkokengät tai merkkikäsilaukut olisivat hienoja tai kiinnostavia asioita.

Tästä kritiikistä huolimatta kirja on osuva kuvaus avun saamisen vaikeudesta. Samaa monet unettomat joutuvat kokemaan Suomessakin. Kirjassa oli myös hyvää kritiikkiä mielenterveyden diagnooseja kohtaan.

[Maria Chambi · Rating 5 out of 5]

What a fantastic book! While it's obvious that the author couldn't possibly have had absolutely zero hours/minutes/seconds of sleep for such long stretches (she would be dead), it is also obvious that she suffered immensely from severe, crippling and debilitating insomnia for many, many years. She also struggled to get the right help that she so desperately needed, and my heart broke for her as I read her day-by-day account of her suffering. I read this book so quickly; not only are the diary sections easy to read but there are also many helpful tips interspersed throughout.

[Jill]

A frank and unflinching look at the author’s hellish experience of insomnia (and ensuing benzodiazepine dependency), and—importantly— her honest, imperfect, joyful emergence from it.

Told diary style with endearing dark humour (e.g. Bridget-Jones-esque recording of hours and minutes slept) and interspersed with facts and interviews with experts. A gripping account that is enlightening and authentic.

Many thanks to the author and NetGalley for the opportunity to read this book and share my review of it.

[Khairiyah · Rating 4 out of 5]

A diary with lots of medical info.

A diary of Miranda, who's suffering from 7 years of insomnia, I mean she didn't sleep at all?! 7-year news coma?!

Which has been found to be that her insomnia was a result of mental health issues (PTSD, depression) and also may be bcs of post withdrawal syndrome from the medications (benzos).

I actually like to recommend this book to those who sorta having insomnia, or may be just to add some knowledge in a fun way of reading.

[eleanor · Rating 4 out of 5]

i don’t think i’ll ever complain about my sleep or lack thereof ever again. miranda you went through hell and back & still maintained the composure and kindness to write about your experiences! although this was harrowing, hard to read & i just wanted to give her a massive hug, this is such an invaluable book- it doesn’t only recount her experiences but also provides links to resources and interviews with doctors and specialists! a very special book indeed

[Josefa (June.Reads) · Rating 4 out of 5]

This was an interesting read with a lot of scientific articles and research, whichbis appreciated. As a fellow insomniac, many things made sense to me while reading this book. I could have done without the talk about weight gain, though... Overall, I liked the way it was told, like diary entries through the years with the progress of achieving sleep. I think I should invest in a weighted blanked

[Julia Simões · Rating 5 out of 5]

As someone who suffers from mental illness (bipolar disorder) it was very interested knowing more about a mental health issue that is usually not seen as a mental health issue.
Surprisingly, Miranda and I had similar experiences with medication, rehab and depression. Totally worth a read, for people with mental disorders and the ones who’d like to understand more of what people go through.

[Anthea Rowan · Rating 5 out of 5]

An excellent visceral description of insomnia and how Levy found her way back. So compelling were the descriptions of lost nights, I couldn't read it at bedtime. But very useful ways to tackle it too.

[CJ Mason The Fallen Librarian Reviews · Rating 4 out of 5]

My review for this incredible book is on my blog https://thefallenlibrarian.com/

[Emilia · Rating 4 out of 5]

This is the first self help book I read that actually was rich of information, education and experience sharing.

Tho i kinda missed the part with the actual trigger that made her sleep again.

[Madhusree · Rating 4 out of 5]

Memoir of benzo addiction with well researched bits about AA& other assorted, related problems.

[Amelia Harris · Rating 3 out of 5]

3.5 - as someone who has had a little bit of insomnia before, I found this whole book & her story so interesting

[grace rowles · Rating 2 out of 5]

2.5*

[Ki · Rating 5 out of 5]

I typically gravitate towards fiction novels in order to find solace and escape from the realities of life. Surprisingly, I found genuine enjoyment in reading this particular book. Once I started, I became completely engrossed and couldn't bring myself to set it aside. The author, Miranda, skillfully intertwines her personal narrative with expert input from Dr. Sophie Bostock, a sleep specialist. Dr. Bostock provides valuable insights and guidance on tackling the insomnia that Miranda struggled with. The Insomnia Diaries strikes a satisfying balance between lightheartedness and the serious nature of Miranda's experiences. However, it is important to note that certain sensitive topics are addressed in the book, including self-harm, addiction, drug use, and depression.

Read the full review here https://littleknowledgeisdangerous.wo...

[Farrah · Rating 1 out of 5]

As an insomniac I was looking forward to this book which claimed to venture outside of the usual, useless tips to get a better night.

Turns out this is a long book of rambles from a woman who claims to have had not a wink of sleep in years. Yes, that’s right, YEARS. What absolute nonsense. Ready a study or two Levy; if that were true you’d be dead.

I had to stop reading half way through. It reeks of indulgent, privileged self obsession. She couldn’t work because of lack of sleep!? Some people have no such luxury and have to go to work regardless of lack of sleep.

The book is awful and it made me angry. There is no help or kinship to be found for insomniacs. It did not even do me the courtesy of boring me to sleep because it was so fury inducing!

Don’t lose hours of your life by reading this protracted diary which is all me, me, me.

[Kate Henderson · Rating 4 out of 5]

This was such an interesting book. Not only in content, but in the style of the book.
As the title of the book would suggest, the book includes diary entries, but also has informative sections at the end of each section that goes more in depth into the science.
I personally preferred the 'sciencey' sections more than the diary entries, but I liked the contrast in writing styles and think it made the book very unique. I haven't read anything like this on the topic before.

Really learnt a lot, and enjoyed the reading experience too - what more do you want from a book?

[amelia · Rating 4 out of 5]

not much i didn’t already know but found her writing and format fascinating! i wish there were more reflections at the end on her recovery and maybe some more philosophical musings about what all this means instead of solely humour but i can understand that after years of no sleep you’re not really feeling too philosophical about anything :/ huge respect to the author!

[RoRo · Rating 2 out of 5]

Idk 🤷‍♀️