Sleep Through Insomnia: End the Anxiety and Discover Sleep Relief with Guided CBT-I Therapy

Thank you Dr. Peters. Your book has given me back my life. After decades of poor sleep and periods of chronic insomnia, exasperated by long working hours, shift work and stressful commutes, I am enjoying a normal eight hours of deep sleep. Eight months ago, my insomnia worsened to four to five hours of light sleep, with no apparent cause. Ten years ago, I was diagnosed with sleep apnea and insomnia. Unable to tolerate the cpap machine, I was prescribed a mild prescription drug which helped for several years. I learned then that CBT-I could help, but was unable to find a therapist. I tried improving sleep hygiene, a new bed, numerous natural supplements, breathing exercises, meditation, self-hypnosis, caffeine restriction, etc. After several months of sleep deprivation this year, I came across an interview with Dr. Matthew Walker, a renowned sleep neuroscientist, who explained that CBT-I was the first line of defense for insomnia. I found three qualified therapists in my state, none of whom was available. Desperately, I googled CBT-I and found this book. I had already started reading about the fascinating neuroscience of sleep. I began the program and realized immediately that I had finally found the solution. I had only to follow the directions explicitly. The most challenging was the first week of sleep restriction. The reward at the end of the week was worth every sleepless hour. I highly recommend this book to anyone who is suffering from this very debilitating disorder. I also recommend educating yourself about the science of sleep, as it will give you an added appreciation of each aspect of Dr. Peter’s guided therapy. If I can reset my circadian clock at the age of 77 in a mere six weeks, anyone can.

I have trouble sleeping and needed to clean up some of my sleep habits. The advice to keep a sleep journal was life changing. I realized insomnia comes down to a question of math. Definitely recommend!

Peters lays out an easy-to-follow path that gets you in touch with your sleep schedule, your innate ability to be tired, and your need to rise with the sun. 6 weeks in, it’s been a discipline, but it’s also been a major confidence boost. I am insanely grateful for this book.

I often recommend CBT-I to my patients, but so few are willing to try it. Most people just want a pill, and patients rarely hear me when I warn them that a pill won't fix their problem. [SPOILER ALERT: there's a chart in here that shows pills only extend your sleep time by maybe 30 minutes at best] I bought this book so I could learn more about CBT-I, and be more effective at explaining it to patients. I looked at several books, and this one hit the mark perfectly. It's densely packed with great information, organized into a plan that anyone could follow (though you'd be better off following it under the direction of a therapist). The author does link to a VA CBT-I online tool. I'm trying to writeup a summary of sleep hygiene principles (this added depth to the principles I'd already collected). I also liked the exercises to alleviate sleep anxiety (like keeping a worry list). He also included some of the meditation/ guided visualization exercises. I will probably find youtube videos or other links to help me share these exercises with patients. Overall, this book was great. I'm recommending it to my patients. It helps make me more effective at convincing patients to take the right course of action.

I with I had read this book years ago. I have had insomnia for years and this is the first approach that has ever worked. The book is so well written and informative. The science-based solution is made clear and is easy to follow. I never thought it would be possible to achieve the quality of sleep that I get now. I would encourage readers to stick through the challenges of the first weeks because the reward is wonderful. Don't pass up an opportunity to have great sleep!

Dr. Peters and his book have helped me sleep well again. I was fortunate enough to see him in person and read the book and complete the program. It really does work. The more you commit to the program, the better the results. In my case, I needed guidance on getting back on track to healthy sleep patterns, and dealing with anxiety around not getting enough sleep. I was taking sleep aids nightly, and it was a defeating feeling being dependent on these. Following the chapters I have been able to change my patterns, and the way I view sleep, which has lowered my anxiety. I no longer take the sleep aids and have a healthier relationship with sleep now. Highly recommend this.

The book is divided into phases. It’s not designed to be a quick cure for insomnia. When you’re suffering from insomnia (not to mention the horrible anxiety that comes with it) you need quick, to-the-point, and concrete solutions. This is not that. I did better seeking help from watching YouTube. CBT did not work for me, but if you have patience and time to kill, it might work for you.