Sink Into Sleep

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Sample Chapter: Chapter 1

Sink Into Sleep

A Step-by-Step Workbook for Insomnia


Judith Davidson

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Based on decades of research, it is now known that the most effective program for the reversal of chronic insomnia is called "Cognitive Behavioral Therapy for Insomnia" or CBT-I. However, this treatment is rarely available to the general public as CBT-I is usually only offered by specially-trained psychologists or as part of research studies. People using CBTI report improved sleep, often in as little as 2-3 weeks and maintain good sleep for years.

Sink into Sleep breaks CBT-I down into a step-by-step, easy format, allowing the reader to follow the same effective program that patients in the clinic do. Although Sink into Sleep is anchored in the science of sleep, the tone of the writing is reassuring and encouraging filled with first person accounts and easy to use worksheets.

Much, Much More Than a Workbook, Sink Into Sleep features:

  • A chapter focused on men (often ignored by insomnia books)
  • A chapter focused on women and their special sleep needs
  • A chapter focused on sleep and medical conditions
  • A chapter focused on sleep and anxiety or depression
  • A chapter on the pros and cons of sleep medication
  • An effective step-by-step guide to cognitive behavioral therapy for insomnia (CBT-I)

Product Details

  • Publication Date November 17, 2012
  • Page Count 216
  • Product Form Paperback / softback
  • ISBN 13 9781936303380

Editorial Review(s)

“Valuable for those suffering from chronic insomnia as well as the people who live with them…Highly Recommended.”—Consumer Connection Newsletter of the Medical Library Association, March 2013

“Explores options for those who have been deprived of the sweetness of sleep and how they can steps to a more restful life. Highly Recommended.”—Midwest Book Review, January 2013

“I am excited about Judith Davidson's new self-help book, Sink Into Sleep. Dr. Davidson has done an excellent job presenting cutting edge treatment methods in a down-to-earth, straightforward manner. I am certain this book will help many insomnia sufferers regain control of their sleep and overcome their nightly struggles.” —Jack D. Edinger, PhD, CBSM, Professor, Section of Sleep Medicine, Division of Pulmonary Medicine, National Jewish Health, Denver, CO; Adjunct Professor, Department of Psychiatry and Behavioral Sciences, Duke University Medical Center, Durham, NC

“Based on scientifically-proven psychological and behavioral principles, Dr. Davidson eloquently describes an effective self-help program for overcoming insomnia. This step-by-step guide will be of tremendous help to those millions of people who suffer from insomnia and provides a concise, clear, and highly effective self-help program for insomnia. Sink Into Sleep is an invaluable resource for anyone with sleep difficulties...and for therapists treating them.” —Charles M. Morin, PhD, Professor of Psychology, Canada Research Chair on Sleep Disorders Director, Sleep Research Center, Université Laval, Québec

About The Author(s)

Dr. Judith Davidson PhD

Judith R. Davidson, PhD, CPsych, is a scientist–clinician in the field of insomnia treatment. She is an assistant professor of Psychology and Oncology at Queen’s University, Kingston, Canada. She practices clinical psychology within a primary healthcare team. With over 30 years of research and clinical experience in the area of sleep, she is committed to making effective treatments accessible to people with insomnia. Dr. Davidson has received the designation Somnologist, Expert in Behavioural Sleep Medicine from the European Sleep Research Society. She lives in Kingston, Ontario, with her husband, teenage step-daughter, and cat, all of whom are excellent sleepers.

Table of Contents

1. Will this Book Help You?
2. What is Insomnia?
3. Some Reassuring News
4. Sleep Hygiene: What It Is and Why You Probably Don't Need It!
5. Sleep Therapy: What It Is and Why You Need It
First Things First
6. Measuring Your Sleep Problem-Keeping a Sleep Diary
7. What Type of Insomnia Do You Have?
8. Knowing Your Numbers
9. Things to Take Care of Right Away
Solving Your Insomnia
10. The Essential Elements of Sleep Therapy
11. Starting Sleep Therapy
12. Moving From Week 1 to Week 2: Adjusting Your Bedtime
13. Moving From Week 2 to Week 3: Readjusting Your Bedtime
14. After Week 3: Adjusting Your Bedtime Again. This Should Be It!
15. Do You Still Have Insomnia?
16. What to Do with Your Mind
17. Maintaining Your Progress (And Maybe Even Improving More!)
Sleep in Special Circumstances-More Hope
18. You're a Woman. You Have Special Sleep Needs
19. You're a Man. Some Facts about Your Sleep
20. You Have a Health Problem. Let's Talk About Your Sleep
21. You're Depressed or Anxious. Let's Talk About Your Sleep
22. Sleeping Pills Have a Role: The Pros and Cons
Afterword: Good Luck and Good Night
A. Sleep Stages and Cycles: The Basics
B. Extra Forms