Abel J. Morneault Memorial Library

Includes bibliographical references (pages 351-366) and index.

Prologue: Sleep is a friend, not an engineering problem -- Part I. Get to know your sleep -- What does healthy sleep look like? -- What is insomnia and how did I get it? -- Getting ready for your Hello Sleep journey -- Part II. The big reset -- The empty piggy bank: why you can't fall (or stay) asleep -- The drooling dog: why your brain turns "on" at night -- Let there be light: the real answers to fatigue (Hint: it's not more sleep) -- The mental litter box and other daytime skills for quieting a racing mind at night -- Part III. Going deeper into the relationship -- The self-fulfilling prophecy: how your thoughts about insomnia feed insomnia -- Just sleep, dammit! Why insomnia thrives on sleep effort and how to let it go -- Trusting sleep: how to get off sleep medications -- Tying up loose ends: the facts on screens, coffee, and other sleep hygiene topics -- Looking back, planning ahead: how to maintain your gains, get through rough patches, and keep a lifelong healthy relationship with sleep -- Part IV. Changes and challenges in your relationship with sleep -- Hello hormones! Sleep during pregnancy, postpartum, and menopause -- The golden years: how will sleep change as you get older? -- Other medical and psychiatric conditions that affect sleep -- Other sleep hurdles: when insomnia is not the only sleep disorder you have.

Hello Sleep is a guide for people with insomnia to help them shift their relationship with sleep, so that it stops being a battle and starts being enjoyable and natural again. It is a practical, self-guided tour through evidence-based interventions for chronic insomnia, including cognitive behavioral therapy for insomnia (CBT-I), phototherapy, chronotherapy, mindfulness-based approaches, and medication tapering. Jade Wu is a behavioral sleep medicine specialist and researcher who has helped hundreds of patients over a period of ten years.