This Workbook Tells You What To Do When CBT-I Doesn't Work
This workbook was created for people struggle with insomnia and an intense fear of not being able to sleep. This is not just another self-help guide teaching sleep hygiene or Cognitive Behavioural Therapy for Insomnia (CBT-I) strategies. While we incorporate clinically proven CBT-I strategies, we critically distinguish the skills in this book by addressing the crucial gap: what to do when CBT-I alone doesn't work to get you to sleep.
What to expect from this workbook:
Let me tell you upfront what this workbook is not:
It’s not a “quick fix.” It’s not a magic bullet. It won’t teach you how to knock yourself out cold in 20 minutes. But what it will do is teach you how to break the fear-sleep cycle and how to learn permanent strategies to reset your sleep.
This is a 12 week programme that will take you on a journey, holding your hand the entire way week by week with science-backed advice, clinically proven tools and exercises to get you to sleep and regular interactive exercises to help you put these ideas into practice. - from understanding your sleep problems all the way to permanently changing how you cope.
Here's what you'll explore:
What insomnia and sleep panic really are, and why CBT-I alone doesn't work
How your sleep system works, and why knowing the science can calm your mind
Which sleep patterns you fall into, and how they keep fear in place
CBT-I techniques to shift anxious thinking and unhelpful behaviours
ACT tools to build psychological flexibility and reduce struggle
Somatic tools to help your body relax at night
Ways to rebuild trust with sleep, rest, and your body
This book is about healing sleep - not forcing sleep. It’s about getting out of the trap where the more you care about sleep, the less of it you get. It’s about finding peace, even in moments of wakefulness. Because paradoxically, when we stop fighting the night, we often start sleeping again.
About The Author
My name is Marya and I am an accredited psychotherapist in the UK with 10+ years experience working with mental health problems including sleep panic and insomnia.
I take a compassionate and science-backed approach to understanding and treating difficulties related to mental and physical health. This guide and the practical exercises and strategies were designed in consultation with real insomnia sufferers.
