End the Insomnia Struggle

About the book: End the Insomnia Struggle (2016) is a guide to getting a good night's sleep. The book is full of practical advice on how to handle sleeplessness. It explains, among other things, how to track your sleep problems, understand the science of insomnia and apply a variety of strategies that'll help you get the rest you need.

About the authors: Colleen Ehrnstrom has a PhD in psychology, who currently works at the Department of Veterans' Affairs in Denver, Colorado where she specializes in Acceptance and Commitment Therapy (ACT) as well as Cognitive Behavioral Therapy (CBT). Alisha L. Brosse also holds a PhD in psychology and is a licensed clinical psychologist who likewise specializes in ACT and CBT. She serves as an associate director of the Robert D. Sutherland Center for the Evaluation and Treatment of Bipolar Disorder at the University of Colorado.

My highlights:
Cognitive Behavioral Therapy for Insomnia (CBT-I)
Maintaining healthy sleep patterns is a team effort between two distinct biological processes. sleep drive, which regulates our sleeping and waking hours.
The internal body clock. This biological timer helps maintain a cyclical rhythm based on night and day, which regulates our sleep.It accomplishes this incredible feat by adjusting the temperature of the body, impacting the nervous system and producing the sleep-related hormones cortisol and melatonin
Two mechanisms need to work in close collaboration; if one falls out of sync,
There's no set treatment for insomnia, but keeping track of your sleep helps. log all the information that might be relevant to your quality of sleep during the coming night. You can include things like what you ate that day, if you took a nap or anything else that feels relevant.
Your bed should be used for nothing but sleep, and it's important to get up if you're having trouble dozing off. if you wake up at night and can't fall asleep within 20 minutes, get out of bed, go to a different room and do something that's either relaxing or boring.
Reading by a dim light without using any screens
Only get back into bed when sleepiness returns and stick to your designated sleep schedule. stay out of your bed until the urge to sleep really hits
Wake up at a consistent time every day
Set a specific time to be in bed and one at which you'll wake up.
Fixed wake-up time encourages a regular rhythm of wake and sleep, which increases the quality of sleep and reduces daytime fatigue.
Protect your sleep from worries by putting them off for another time. begin by setting a designated worry time that's more convenient than bedtime.