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Insomnia tips that DO NOT include the Calm or Headspace Apps.

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I am 100% not against sleep medication. I've taken meds for years and am unfortunately starting to develop some uncomfortable side effects so I'm looking into other options with the help of my psychiatrist. Research has shown that CBT (cognitive beha...
 
Chris Napierkowski profile picture
This is super interesting! I had no idea that CBT was an option, but it makes sense.
CBT for Insomnia - Stanford study
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Chris Napierkowski profile picture
My psychiatrist has good results with this workbook. We'll see!
The Insomnia Workbook : A Comprehensive Guide to Getting the Sleep You Need (Paperback)
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Chris Napierkowski profile picture
Another workbook she recommended. I feel like I'm in college again.
Overcoming Insomnia: A Cognitive-Behavioral Therapy Approach, Therapist Guide / Edition 2|Paperback
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Chris Napierkowski profile picture
I'm tracking my caffeine & alcohol intake, medications, etc. to see if there are any corollations with the quality of sleep.
Sleep Diary | NHLBI, NIH
 
Chris Napierkowski profile picture
You can't fix the problem until you figure out why you're having it.
Fall asleep faster and sleep better - Every Mind Matters - NHS
 
Chris Napierkowski profile picture
NSF has some good advice and resources.
National Sleep Foundation
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Chris Napierkowski profile picture
I am 100% not against sleep medication. I've taken meds for years and am unfortunately starting to develop some uncomfortable side effects so I'm looking into other options with the help of my psychiatrist. Research has shown that CBT (cognitive beha...
Insomnia treatment: Cognitive behavioral therapy instead of sleeping pills
 
Chris Napierkowski profile picture
Here are a few scholarly journal resources on sleep disorders
Sleep Disorders: Resources and References
 
Chris Napierkowski profile picture
This covers the basics. TW: mentions of mediation.
Treatment | NHLBI, NIH
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Chris Napierkowski profile picture
This link has some really helpful worksheets that may bring clarity to your sleep struggles.
Sleep & Insomnia Self-Help Resources - Information Sheets
 
Chris Napierkowski profile picture
Check with your doctor to make sure Melatonin doesn't interact with any other medications and to evaluate potential side effects.
Nature Made Melatonin 10mg Gummies, 70 CT
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Chris Napierkowski profile picture
I wear my Apple Watch daily for two purposes. The sleep data it gives me is super helpful filling out my sleep diary. I know I have it all there so I don't fret about timing how long it takes for me to fall asleep, etc. I also use it to track exercis...
Apple Watch Series 9 (GPS) 41mm Starlight Aluminum ...
 
Chris Napierkowski profile picture
A weighted blanket isn't going to solve all of your sleep problems, but I have found that it helps me fall back to sleep quicker than without it.
60"x80" 17-22lbs Weighted Blanket by Bare Home
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Chris Napierkowski profile picture
Pillow sprays don't do anything to help me sleep, but I find the routine comforting.
Pavelle Essential Oil Pillow Spray, Linen Spray Freshener - 8 Fl Oz
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Chris Napierkowski profile picture
New sheets aren't going to fix your sleep woes, but these help a bit if you're someone who runs hot.
Classic Percale Starter Sheet Set
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