Insomnia Resources

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The following links to various insomnia resources are offered here for your convenience and education.

Forms and Client Handouts

Tools

f.lux
flux is a free app that causes the color of your computer screen to adapt to the time of day (warm at night and like sunlight during the day) so that a you will be less likely to throw off your sleep by working on your computer in the early or late hours of the day.

SHUTi
SHUTi is an evidence-based online CBT-I (Cognitive Behavioral Therapy For Insomnia) program that you can access from your home for a relatively inexpensive fee. Recommended for follow-up/maintenance  after in-session CBT-I treatment or as a main source of insomnia treatment for those unable to work personally with a CBT-I trained therapist.

Free Downloadable Relaxation Exercises
mp3 files to listen to through your computer or download to another device

Sleep With Me Podcast
The Podcast That Puts You To Sleep | A Lulling, Droning, Boring Bedtime Story to Distract Your Racing Mind

Websites

American Academy of Sleep Medicine
Education site for consumers

National Sleep Foundation
Your source for all things sleep-related, this site offers statistics, reading materials, video and audio libraries, a chance to join an online community, and more.

National Sleep Foundation Sleep Duration Recommendations By Age

Center For Environmental Therapeutics
This site offers several therapeutic resources, including online depression (AutoMEQ) and chronotype (AutoSigh) questionnaires. The latter reveals your natural sleep schedule and time of melatonin onset.

The Dark Side of Sleeping Pills
Daniel F. Kripke, M.D., a licensed physician who has collaboration with the National Institutes of Health and the Department of Veterans Affairs, offers his educated and researched opinion on the use of medication to address insomnia.

Insomnia (Poor Sleep)
This document from a UK government-sponsored medical information website offers a clear and concise orientation to insomnia and its treatment.

Brain Basics: Understanding Sleep
This NIH site page offers a good summary of the basics of sleep science.

The Science of Why We Sleep and What Happens Inside Our Brains When We Do
There is a lot of accessible sleep science info in this short, entertaining video.

Books/Workbooks

At Day’s Close: Night in Times Past
A. Roger Ekirch

Sleep: A Groundbreaking Guide to the Mysteries, the Problems, and the Solutions
Carlos H. Schenck

The Insomnia Answer: A Personalized Program for Identifying and Overcoming the Three Types of Insomnia
Paul Glovinsky

The Cure for Jet Lag
Lynne Waller Scanlon

The Relaxation and Stress Reduction Workbook
Martha Davis

The Woman’s Book of Sleep: A Complete Resource Guide
Amy Wolfson

The Mood Cure: The 4-Step Program to Take Charge of Your Emotions – Today
Julia Ross