{"product_id":"the-anti-insomnia-notebook","title":"The Anti-Insomnia Notebook","description":"\u003cdiv class=\"gs-pd\"\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/E2F1F026-880C-4671-90C7-3BB86DEC3074.webp\" alt=\"The Anti-Insomnia Notebook\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/CA61D9AF-C7AA-4A96-8566-B2FCD0D6F393.webp\" alt=\"The Anti-Insomnia Notebook\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/67D53E22-8363-4848-85AE-36D941C7C6AA.webp\" alt=\"The Anti-Insomnia Notebook\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/7FDD06B8-2DB1-4C0D-AEE1-E75F2D6BD694.webp\" alt=\"The Anti-Insomnia Notebook\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/130884C0-14EE-4601-9D5D-29989F296ABF.webp\" alt=\"The Anti-Insomnia Notebook\" width=\"1490\" height=\"1138\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003ch5\u003e\u003cem\u003eHow it works\u003c\/em\u003e\u003c\/h5\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eMake it easier to build healthy sleep habits by being intentional and staying committed to the Cognitive Behavioural Therapy for Insomnia (CBT-I) program.\u003c\/p\u003e\n\u003cp\u003eThe moment we wake up, we’re bombarded by the day: the most up-to-date news, our work notifications, and more. Keeping your notebook in a close, regular spot will help you check-in with your sleep before you get on with your day.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eThe Daily Sleep Log asks you to note down when you went to bed, how long you slept, and more details that help you understand the quality and quantity of your sleep. You can think of this exercise as the first step in improving your sleep hygiene.\u003c\/p\u003e\n\u003cp\u003eThis step is the backbone of the Cognitive Behavioural Therapy for Insomnia program. It gives you a good understanding of your sleep’s starting point before you implement the program to adjust and improve it.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003e\u0026lt;pevery week—over=\"\" the=\"\" course=\"\" of=\"\" six=\"\" weeks—you'll=\"\" review=\"\" your=\"\" sleep=\"\" log=\"\" entries=\"\" to=\"\" use=\"\" concepts=\"\" like=\"\" efficiency=\"\" and=\"\" total=\"\" time=\"\" asleep=\"\" determine=\"\" next=\"\" week's=\"\" schedule.\u003c\/p\u003e\n\u003cp\u003eThis step builds off of the daily sleep log and helps you reduce the total number of hours you're laying restless in bed.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eIn addition to calculating your sleep weekly, you'll also have access to daily therapist guidance. You'll add to your toolbox of ways you can improve your restfulness by learning how to use sleep restriction, cognitive reframing, healthy routine setting, and more.\u003c\/p\u003e\n\u003cp\u003eSleep is impacted by a myriad of factors. Whether it’s your wind-down routine, daily habits, or screen time before (or in) bed, this step will help you develop healthier habits for sustained and improved sleep.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\n\u003cp\u003eWhen you're ready, you can take some time to read through the Introduction and Appendix resources to augment your understanding and experience of CBT-I.\u003c\/p\u003e\n\u003cp\u003eScientists are still understanding how sleep works within our body and neurology. Understanding the latest of how sleep works will help you toggle the variables that will positively impact your rest. We’ve also included a section that gives you tips and techniques you can practice when you’re having trouble sleeping.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003cfigure class=\"gs-pd-fig gs-pd-landscape\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/48D327EF-7BF0-4A09-95B0-682B03539CE9.webp\" alt=\"The Anti-Insomnia Notebook\" width=\"2000\" height=\"1250\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003ch5\u003e\u003cem\u003eContributors\u003c\/em\u003e\u003c\/h5\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:1\"\u003e\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/F20010BF-0337-4897-8AE4-BCC5F4C80E27.jpg\" alt=\"The Anti-Insomnia Notebook\" width=\"800\" height=\"1000\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:2\"\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003eJessica Yu is a licensed clinical psychologist whose roles as a strategy lead at a worldwide virtual care company, private practice clinician, and advisor to various mental health organisations are centered on increasing access to evidence-based care. She is trained in Cognitive Behavioural Therapy (CBT) and Dialectical Behaviour Therapy (DBT), and incorporates the principles and techniques from these modalities into her treatment of those with anxiety, depression, and eating disorders.\u003c\/p\u003e\u003c\/div\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:1\"\u003e\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/1DD79BDA-D8BD-49AB-80C0-A802859B87AA.jpg\" alt=\"The Anti-Insomnia Notebook\" width=\"800\" height=\"1000\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:2\"\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003eHod Tamir is a developmental psychologist and licensed mental health counselor. His practice, The WĪSR Place, focuses on wellbeing, identity, sexuality, and relationships. After completing his PhD in Psychology at Florida International University, Hod worked as a postdoctoral researcher at Columbia University and the National Institutes of Health. Dr. Tamir is now focused on clinical practice, teaching, and developing tools to make mental health treatment more accessible.\u003c\/p\u003e\u003c\/div\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-row\"\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:1\"\u003e\u003cfigure class=\"gs-pd-fig gs-pd-portrait\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/D94619CC-FB3C-4EBF-B6D0-0FA7B008E12C.jpg\" alt=\"The Anti-Insomnia Notebook\" width=\"800\" height=\"1000\" loading=\"lazy\"\u003e\u003c\/figure\u003e\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-col\" style=\"flex-grow:2\"\u003e\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003eDiana Hu is a licensed clinical psychologist in the Seattle area. She has experience working in a variety of settings, including college counseling, community mental health, and partial hospitalisation programmes. Diana focused her graduate training on CBT-based therapy modalities, and psychological evaluation for adults. She currently focuses on helping adults strengthen their relationships, navigate intergenerational cultural differences, and feel empowered to lead meaningful lives.\u003c\/p\u003e\u003c\/div\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"gs-pd-text\"\u003e\u003cp\u003e\u003cstrong\u003eSTILL NEED HELP?\u003c\/strong\u003e\u003c\/p\u003e\u003c\/div\u003e\n\u003c\/div\u003e","brand":"Therapy Notebooks","offers":[{"title":"Default Title","offer_id":58273706213760,"sku":"19043","price":24.0,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1002\/0693\/6448\/files\/4DAD7ACA-B61B-4FAF-B73A-E0D619D5AEBE.jpg?v=1781600394","url":"https:\/\/mygodshot.com\/products\/the-anti-insomnia-notebook","provider":"Godshot studio","version":"1.0","type":"link"}