Das heißt: Die meisten "Hilfsmittel" und "Tips", die im Alltag, in Büchern oder im WWW zur Verbesserung

I recommend this book. However the best of the three books on sleep I have read was by Chris Winter and is called, The Sleep Solution" I spent a miserable year in which occasional sleep troubles became more and more pressing until I was trying to work full days on 3 hrs or less sleep (I have always slept 8 hours a night and needed it). After trying just about everything short of drugs and alcohol, I signed up for Guy Meadow's Sleep School for 6 hrs and bought the book. The course followed the same steps and approach outlined in the book which I'm using to develop my own preferred actions and points to remember.

8. Be mindful

Einschlafrituale, Beruhigungstees, Schlaftabletten, etc. pp.). Je mehr man solche Verfahren einsetzt, The things I don’t agree with in the traditional approaches to insomnia were the recommendations (if one cannot sleep) to get up after 15 mins and do something else. Also, the strict sleep protocols around e.g. keeping a Sleep Diary did not work for me either. Proponents of ACT, such as the author, Dr. Meadows, are not fans of such “controlling” methods either. For them, the best approach is to accept not sleeping in a peaceful, accepting and non-judging way – to just lie there and accept it and not to engage with negative thoughts nor worry about not being asleep. Using a blend of mindfulness and new ACT therapy techniques, Dr Guy shares his unique five-week plan to cure your sleep problem whether it's a few restless nights or a lifetime of insomnia. Most people who have trouble sleeping invest a huge amount of time, effort and money into fixing the problem, but Dr Guy has discovered the secret lies not in what you do, but what you learn not to do. In fact, as you will have discovered, the more frustrated you become only serves to push sleep further away.

Chronic insomnia affects 15% of the UK population, and most insomniacs invest huge amount of time, effort, energy, emotion and money into fixing the problem. But Dr Guy Meadows has discovered that the secret to good sleep lies not in what you do, but what you learn not to do. ACT encourages playfulness – a really powerful way to overcome fear. If it’s not just one anxious thought that’s bothering you, but what feels like thousands, try giving that worrisome part of your brain an amusing name. Some of Guy’s clients have opted for “Head of Drama” or “Death Star”! Guy calls his “The Circus” because it can feel like everything piling in at once. 3. Be willing to be awake The other big breakthrough - and on which this book is also based - is something called “Acceptance and Commitment Therapy” (ACT) – which is a recognised approach used widely in the USA and increasingly in the UK, I bought the book to see if it had anything new to offer me, as I already meditate (although I was struggling to take mindfulness out of my practice and into my life) and I have had CBT which I have found useful. Here is an example. If you are stressed about nighttime, you may feel your heart beating fast in your chest and you start thinking how to calm it down, you start doing breathing exercises. By doing that, you make sleep more difficult, because you activate your brain, trying to solve a problem. So how do you respond mindfully? You objectively describe what’ going on, you accept that it is happening and there is nothing you can do. For me, visualizations worked the best. Imagine, this worry sitting in your chest, making heart to beat rapidly. Give this worry a shape, color, personify it (keep it simple). Realize that it is there, and any attempt to make it go away will make sleep more difficult. By simply accepting presence of a worrisome feeling and not doing anything about it, you help your brain to relax and hopefully fall asleep/return to sleep. This is the major rule of the approach: when you are trying to change something, you make sleep more difficult. Don't try to change anything. Accept whatever is happening. Accept presence of a worrisome feeling, personify it, describe what exactly this feeling is doing right now and allow it to continue doing its thing. You've already done all you needed to do: you have separated yourself from this entity and thus explained your mind that there is nothing that should be done right now and it's ok to relax and sleep. Throughout the book Dr. Meadows uses 'accept', 'let go', 'let be' interchangeably. Remember, that 'accepting' = 'letting go' = 'letting be'!.

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Tried to quit it several times and every time I did, I would give up in the wee hours of the morning and take one. I was certain I could not fall asleep without this drug. Well, let me just start by saying this book was definitely not for me... As you can kind of tell by how long it took me to actually read this. There are two main reasons why I really struggled to connect with The Sleep Book: Using a blend of mindfulness and new ACT therapy techniques, Dr Guy shares his unique five-week plan to cure your sleep problem whether it’s a few restless nights or a lifetime of insomnia. Most people who have trouble sleeping invest a huge amount of time, effort and money into fixing the problem, but Dr Guy has discovered the secret lies not in what you do, but what you learn not to do. In fact, as you will have discovered, the more frustrated you become only serves to push sleep further away.urn:lcp:sleepbookhowtosl0000mead_j5u4:lcpdf:d3798682-9641-458c-b426-53004cf1ccae Foldoutcount 0 Identifier sleepbookhowtosl0000mead_j5u4 Identifier-ark ark:/13960/s29k9g9fgkw Invoice 1652 Isbn 9781499250534 It has now been several weeks of success. I haven’t take a sleeping pill since the day before I started to read this book and have slept well (almost) every night. I can even nap during the day! No more expensive cherry melatonin precursors, no more anxiety about half a glass of wine or computer work past the evening deadline, no more dread of the bed, no more valerian tea, thank God. (Valerian apparently is the most attractive substance in the world to slime moulds, which crawl after it. You really can tell by the smell.) THE SLEEP BOOK is the sum of a doctorate degree in sleep and well over 12,000 hours spent working with more than 2,000 insomniacs in one-to-one clinics, workshops and retreat environments. The Sleep School Approach teaches insomniacs that relinquishing the need to control sleep or by trying to avoid uncomfortable sensations that occur in the middle of the night by getting out of bed and 'doing' other things only strengthens insomnia and prolongs its vicious cycle. This felt like a useful and kind, gentle approach and idea for me. So I investigated and have very much bought into mindfulness as a concept.