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Inhaltsangabe
You've tried everything. You're still awake at 3 a.m.
For six years, the author of this book lived in that hour. It started with one bad night after a stressful month, and turned into blackout curtains, a bedroom thermometer, a wristband that graded every night, pills from the pharmacy, wine to take the edge off, and a dread that arrived every evening at nine. It ended, the bad years, on an early-morning highway, drifting toward a truck.
The Night Is Safe is the story of how he got out, told in five parts between the chapters, and a complete, honest guide to doing it yourself.
It brings together cognitive behavioral therapy for insomnia (CBT-I), the first-line treatment for chronic insomnia, and a gentler approach from acceptance-based therapy. One half changes the structure of your nights. The other changes how you meet the hours you're awake anyway.
Inside, you'll learn how to:
- Understand why you feel tired but wired, and how a bad month becomes a bad year
- Set a sleep window and a fixed wake time, step by step, with a weekly review that tells you when to adjust it
- Use five practices for the hours you're awake: notice, soften, make room for thoughts, release the goal, trust the slow work
- Get through the 3 a.m. wake-up with short scripts written to be read in the dark
- Survive the first four weeks, handle the good nights as well as the bad ones, and know what to do after a setback
- Check the foundations, from caffeine and alcohol to when to see a doctor about sleep apnea, restless legs, or medication
Plain-spoken, often funny, and careful with the evidence. No promises of a cure in a week, no miracle supplements, no shaming. Just a clear plan, a story that shows what it actually feels like to follow it, and a calmer way of relating to the night.
This book is for general information and is not a substitute for medical advice. If you suspect sleep apnea or another sleep disorder, or you are in crisis, talk to a qualified clinician.
Also by Hugo Paladin: 365 Sleep Hacks for Anxiety Insomnia and 365 Morning Anxiety Relief Hacks.
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The Night Is Safe (Paperback)
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Paperback. Zustand: new. Paperback. You've tried everything. You're still awake at 3 a.m. For six years, the author of this book lived in that hour. It started with one bad night after a stressful month, and turned into blackout curtains, a bedroom thermometer, a wristband that graded every night, pills from the pharmacy, wine to take the edge off, and a dread that arrived every evening at nine. It ended, the bad years, on an early-morning highway, drifting toward a truck. The Night Is Safe is the story of how he got out, told in five parts between the chapters, and a complete, honest guide to doing it yourself. It brings together cognitive behavioral therapy for insomnia (CBT-I), the first-line treatment for chronic insomnia, and a gentler approach from acceptance-based therapy. One half changes the structure of your nights. The other changes how you meet the hours you're awake anyway. Inside, you'll learn how to: - Understand why you feel tired but wired, and how a bad month becomes a bad year- Set a sleep window and a fixed wake time, step by step, with a weekly review that tells you when to adjust it- Use five practices for the hours you're awake: notice, soften, make room for thoughts, release the goal, trust the slow work- Get through the 3 a.m. wake-up with short scripts written to be read in the dark- Survive the first four weeks, handle the good nights as well as the bad ones, and know what to do after a setback- Check the foundations, from caffeine and alcohol to when to see a doctor about sleep apnea, restless legs, or medication Plain-spoken, often funny, and careful with the evidence. No promises of a cure in a week, no miracle supplements, no shaming. Just a clear plan, a story that shows what it actually feels like to follow it, and a calmer way of relating to the night. This book is for general information and is not a substitute for medical advice. If you suspect sleep apnea or another sleep disorder, or you are in crisis, talk to a qualified clinician.Also by Hugo Paladin: 365 Sleep Hacks for Anxiety Insomnia and 365 Morning Anxiety Relief Hacks. This item is printed on demand. Shipping may be from multiple locations in the US or from the UK, depending on stock availability. Bestandsnummer des Verkäufers 9798276753454
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The Night Is Safe: Accept Racing Thoughts, Calm Your Nervous System & Finally Sleep
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The Night Is Safe : Accept Racing Thoughts, Calm Your Nervous System & Finally Sleep
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Taschenbuch. Zustand: Neu. Neuware - It is 3 AM. You are exhausted. And you cannot sleep.Your racing mind cycles through tomorrow's worries. Your body is tired but wired. You have tried everything: the sleep hygiene rules, the supplements, the meditation apps, the breathing exercises. Nothing works. You lie there wondering what is wrong with you.Nothing is wrong with you.The problem is not your brain. The problem is your approach.The Night Is Safe reveals why everything you have tried to stop your racing thoughts has failed and introduces a fundamentally different path to rest. Based on neuroscience and acceptance-based therapy for insomnia, this book shows you that your sleeplessness is not a malfunction. It is your nervous system doing exactly what it was designed to do: protecting you from perceived danger.If you suffer from anxiety insomnia, you know the cruel paradox: the harder you fight to sleep, the more you prove to your brain that something is wrong. The war you have been losing was never a war you needed to fight.What you will discover: - Why your racing thoughts are a symptom, not the cause, of your insomnia and how to finally calm your nervous system- The three signals your brain needs to permit sleep, and which one you have been ignoring- Why relaxation techniques often make anxiety insomnia worse- The five-movement Acceptance Pathway to communicate with your nervous system in the language it actually understands- Guided practices designed for 3 AM when you are too tired to thinkThis is not another book telling you to avoid screens and drink chamomile tea. This is the understanding that finally makes sense of your racing mind and the practice that leads you home to rest.The night is safe. It is time to rest. Bestandsnummer des Verkäufers 9798276753454
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Paperback. Zustand: new. Paperback. It is 3 AM. You are exhausted. And you cannot sleep.Your racing mind cycles through tomorrow's worries. Your body is tired but wired. You have tried everything: the sleep hygiene rules, the supplements, the meditation apps, the breathing exercises. Nothing works. You lie there wondering what is wrong with you.Nothing is wrong with you.The problem is not your brain. The problem is your approach.The Night Is Safe reveals why everything you have tried to stop your racing thoughts has failed and introduces a fundamentally different path to rest. Based on neuroscience and acceptance-based therapy for insomnia, this book shows you that your sleeplessness is not a malfunction. It is your nervous system doing exactly what it was designed to do: protecting you from perceived danger.If you suffer from anxiety insomnia, you know the cruel paradox: the harder you fight to sleep, the more you prove to your brain that something is wrong. The war you have been losing was never a war you needed to fight.What you will discover: Why your racing thoughts are a symptom, not the cause, of your insomnia and how to finally calm your nervous systemThe three signals your brain needs to permit sleep, and which one you have been ignoringWhy relaxation techniques often make anxiety insomnia worseThe five-movement Acceptance Pathway to communicate with your nervous system in the language it actually understandsGuided practices designed for 3 AM when you are too tired to thinkThis is not another book telling you to avoid screens and drink chamomile tea. This is the understanding that finally makes sense of your racing mind and the practice that leads you home to rest.The night is safe. It is time to rest. This item is printed on demand. Shipping may be from our UK warehouse or from our Australian or US warehouses, depending on stock availability. Bestandsnummer des Verkäufers 9798276753454
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