Turn Off the Lights and Go to Sleep: Harvard Medical School's Guide to Effective Sleep

This book first reviews the development, comparative efficacy and side effects of sleeping pills, as well as some common misunderstandings about sleep, allowing readers to understand the nature of insomnia and the many practices of insomnia patients that are not worth the gain. On this basis, the author shared his behavioral medicine insomnia treatment program at Harvard Medical School to guide everyone to overcome insomnia step by step. This project is the first non-pharmacological treatment of insomnia in the United States. Based on the author's more than 20 years of research and clinical practice at Harvard Medical School, a six-week insomnia plan centered on cognitive behavioral therapy is formed. Through cognitive restructuring, relaxation therapy and other techniques, it teaches people to learn to more actively identify their negative thoughts and establish a correct sleep concept, thereby improving sleep and health. The rich cases and interactive exercises in the book let you know clearly what you need to do and how to do it in order to overcome insomnia. This book will help you: Understand how sleep anxiety and poor sleep habits are keeping you awake? Understand the side effects of commonly used sleeping pills and how to effectively stop or reduce the use of sleeping pills; Change negative thoughts about sleep and establish sleep-promoting behaviors and lifestyle behaviors.