Retrain Your Sleep Brain

Evidence-Based CBT-I Strategies to End Chronic Insomnia, Stop Sleep Anxiety, and Restore Natural Patterns Without Medication

Hades Kishi Whitaker

• Publisher: Jstone Publishing
• Year: 2025
• eBook ISBN: 9781923604650
• Topic: Medicina
• Subtopic: Terapia cognitiva conductual (TCC)

Stop the Endless Cycle of Sleepless Nights and Reclaim Your Energy—Without Medication.

Are you trapped in a nightly battle against insomnia?

It's 3 AM. Your body is exhausted, but your mind is racing. You've tried melatonin, blackout curtains, and strict sleep hygiene, yet restful sleep remains out of reach. If you are tired of feeling "tired but wired" and frustrated by solutions that don't address the root cause of chronic insomnia, you are not alone.

The solution isn't in a pill bottle—it's in retraining your brain.

Welcome to the Gold Standard of Insomnia Treatment.

Cognitive Behavioral Therapy for Insomnia (CBT-I) is recognized by major medical organizations as the most effective, first-line treatment for chronic insomnia. Unlike medications, CBT-I provides evidence-based strategies that deliver long-term results by addressing the thoughts and behaviors that perpetuate sleep problems.

This workbook translates the powerful techniques of CBT-I into a structured, easy-to-follow, self-guided program. You will move step-by-step through the process of restoring your natural sleep patterns and ending the grip of sleep anxiety.

Inside this Evidence-Based CBT-I Workbook, You Will Discover:

The Science of Sleep: Understand the two drivers of sleep (Sleep Drive and Circadian Rhythm) and how insomnia hijacks this natural process.

Stimulus Control Therapy (SCT): Proven techniques to break the conditioned arousal that makes you associate your bed with wakefulness.

Sleep Restriction Therapy (SRT): A powerful method to consolidate your sleep, increase sleep efficiency, and reduce middle-of-the-night waking.

Cognitive Restructuring: How to identify and challenge the unhelpful thoughts and nighttime worry that fuel sleep anxiety.

Relaxation and Mindfulness: Practical exercises to calm your nervous system and reduce hyperarousal.

Relapse Prevention: A personalized plan to maintain healthy sleep for life and handle future setbacks.

Interactive Tools: Includes sleep diaries, thought records, and progress trackers to personalize your journey.

It's Time to End Chronic Insomnia for Good.

Stop struggling and start sleeping. This workbook provides the proven tools you need to restore your natural sleep cycle.

Table of contents

• Retrain Your Sleep Brain
• Table of Contents
• Introduction: Reclaiming Your Sleep
• Part 1: Foundations of Sleep and Insomnia (Weeks 1-2)
• Part 2: Behavioral Strategies - Retraining Your Body to Sleep (Weeks 3-5)
• Part 3: Cognitive Strategies - Calming Your Mind (Weeks 5-6)
• Part 4: Lifestyle and Relaxation (Week 7)
• Part 5: Maintaining Progress and Troubleshooting (Week 8+)
• Chapter 1: The Science of Sleep
• Chapter 2: Understanding Your Insomnia
• Chapter 3: Assessing Your Sleep and Setting Goals
• Chapter 4: Stimulus Control Therapy (SCT)
• Chapter 5: Sleep Restriction Therapy (SRT) and Sleep Compression
• Step 1: Calculate your Average Total Sleep Time (TST)
• Step 2: Determine your Sleep Window Duration
• Step 3: Establish your Sleep Window Schedule
• Step 4: Implement the Sleep Window
• Step 1: Calculate your current Time In Bed (TIB) and Average Total Sleep Time (TST)
• Step 2: Gradually reduce your Time In Bed
• Step 3: Continue until TIB matches TST (or desired sleep duration)
• Part 1: Calculation of Initial Sleep Window (if using SRT)
• Part 2: Planning for Implementation
• Part 3: Weekly Adjustment Tracker
• Chapter 6: Identifying Unhelpful Thoughts About Sleep
• Chapter 7: Cognitive Restructuring
• Step 2: Postpone Worry during the Day (and Night)
• Step 3: Engage in Constructive Worry during the Scheduled Time
• Step 4: End the Worry Time
• Chapter 8: Sleep Hygiene - Setting the Stage for Sleep
• Part 1: Sleep Hygiene Checklist
• Part 2: Action Plan
• Chapter 9: Relaxation and Mindfulness Techniques
• Chapter 10: Troubleshooting Common Challenges
• Chapter 11: Relapse Prevention and Long-Term Sleep Health
• Step 1: Identify the Problem and the Cause:
• Step 2: Re-implement the Core CBT-I Strategies (The Booster Shot):
• Step 3: Monitor your Progress (Use the Sleep Diary):
• Step 4: Be Patient and Persistent:
• Part 1: My Progress and Achievements
• Part 2: My Long-Term Sleep Plan
• Part 3: My High-Risk Situations and Triggers
• Part 4: My "Fire Drill" (Action Plan for a Lapse)
• Part 5: My Support System
• Appendix: Glossary of Terms
• References