The Sleep Reset

 Can't sleep? Figure out which kind of bad sleep you have, then run a 14-night plan built on the first-line treatment doctors recommend.

The first-line treatment for chronic insomnia recommended by the American College of Physicians (2016) is cognitive behavioral therapy for insomnia, not pills. This guide turns those methods into a plan you can run at home.

Inside:

• A sort-your-problem page: trouble falling asleep, staying asleep or waking too early
• The common causes, from habits to medical issues worth raising
• A 14-night plan, night by night
• A habits table
• A plain-language page on sleep aids: what the evidence says, and the FDA boxed warning on zolpidem, eszopiclone and zaleplon
• A 14-night sleep diary

General information, not medical advice. This does not replace care from a clinician. If insomnia lasts, or you have loud snoring with gasping, talk to your doctor. If you are in crisis, call or text 988.

7-page PDF. Instant download.