Sleep Better in 14 Days – step-by-step guide (e-book)

Lying awake with your mind racing? Waking at 4 a.m. and unable to get back to sleep? Or just tired, all the time? This guide gives you a simple, concrete plan for better sleep, built on the methods used to treat sleep problems: a steady body clock, light at the right time, a bedroom designed for sleep, an evening routine that calms your mind, and what to do when you can't sleep. With advice for parents of young kids and shift workers, a sleep diary and a 14-day plan.

• A 14-day plan for better sleep, day by day
• Body clock, light, caffeine and screens explained simply
• What to do when you're lying awake, and when to see a doctor
• A sleep diary, plus advice for new parents and shift workers
• Approx. 25 pages
• EPUB for e-readers and PDF for phone, tablet or print

Before You Start

Sleep is the best thing you can do for your health, and it's free. Good sleep gives you more energy, a better mood, sharper memory, a stronger immune system and fewer sugar cravings. Poor sleep makes everything harder: work, relationships, exercise and patience with your kids.

Yet many of us sleep too little or too poorly. Some struggle to fall asleep. Others wake in the night and lie there. And many simply go to bed too late, because the evening is the only time they have to themselves.

What this book can help with

This guide is for you if you want to sleep better and have common sleep problems: it takes you a long time to fall asleep, you wake up during the night, or you're tired during the day. The methods are based on the principles of cognitive behavioral therapy for insomnia, CBT-I, which is the recommended first treatment for long-term sleep problems.

What it can't help with

If you snore loudly, stop breathing during the night, have strong restlessness in your legs, or have had serious sleep problems for more than three months, talk to your doctor. The same applies if your sleep problems are linked to depression, anxiety, pain or medication. Sleep apnea and other sleep disorders are common, and they can be treated. Read more at the back of the book.

How to use this book

Read through the chapters first. Then start the 14-day plan at the back. Keep a sleep diary as you go, so you can see what works for you. Many people notice a difference within a week, but give it at least two.

… The excerpt continues in the book.

1. Before You Start
2. How Sleep Works
3. Step 1: A Fixed Wake-Up Time
4. Step 2: Light at the Right Time
5. Step 3: Your Bedroom
6. Step 4: Coffee, Alcohol, Food and Exercise
7. Step 5: Your Evening Routine
8. Step 6: When You Can't Sleep
9. When Worries Keep You Awake
10. Sleep Aids: What Works?
11. New Parents and Shift Workers
12. Common Questions
13. Your Sleep Diary
14. When to See a Doctor
15. The 14-Day Plan

Format: E-book as EPUB (Apple Books, Kobo, Google Play Books, Kindle via “Send to Kindle”) and PDF.. Made with the help of AI and tested by our quality control. Not tax, accounting or legal advice. Terms and right of withdrawal