Quiet Your Mind and Get to Sleep: Solutions to Insomnia for Those with Depression, Anxiety, or Chronic Pain

A proven-effective cognitive behavioral therapy for insomnia (CBT-I) program for calming racing thoughts and finally getting restful sleep.

"This book reflects the authors’ deep knowledge of sleep medicine... It clearly explains not only what to do, but also why.”
―William C. Dement, MD, Stanford University School of Medicine

Do you lie awake at night with a busy mind that won’t shut off? Do stress, anxiety, overthinking, or worry make it hard to fall asleep―or stay asleep? Chronic insomnia can drain your energy, affect your mood, and make everyday life feel overwhelming. And the more you worry about sleep, the harder sleep becomes.

Quiet Your Mind and Get to Sleep offers an evidence-based solution.

Grounded in cognitive behavioral therapy for insomnia (CBT-I)―the gold-standard treatment for chronic insomnia―this practical workbook provides the same proven techniques used by sleep specialists to help you improve sleep naturally and create lasting change without relying solely on medication.

In this workbook, you’ll learn how to:

• Calm a racing mind and reduce nighttime anxiety and overthinking
• Identify behaviors and habits that contribute to insomnia and poor sleep
• Reset your sleep schedule and improve sleep quality naturally
• Break the cycle of worry, frustration, and sleeplessness
• Use proven CBT-I strategies to fall asleep faster and stay asleep longer
• Improve sleep even if you also struggle with anxiety, depression, stress, or chronic pain

With step-by-step exercises and practical tools, this comprehensive program helps you address the root causes of insomnia―not just the symptoms―so you can build healthier sleep patterns that last.

Better sleep is possible. By learning how to quiet your mind, calm your body, and change the habits that interfere with rest, you can finally get the deep, restorative sleep you need to feel healthier, calmer, and more energized every day.

Colleen E. Carney, PhD, is assistant professor and director of the Sleep and Mood Disorder Program at Ryerson University in Toronto, Canada, and is adjunct professor at Duke University. She is president of the Association for Behavioral and Cognitive Therapies interest group on insomnia and other sleep disorders. Carney was the recipient of the National Sleep Foundation’s prestigious Pickwick Fellowship, and her research program is funded by the National Institutes of Health.

Rachel Manber, PhD, is professor of psychiatry and behavioral sciences at Stanford University in Palo Alto, CA, where she is also director of the Insomnia and Behavioral Sleep Medicine Program. She has taught many health providers how to use cognitive behavioral therapy for insomnia and is one of the leading authorities on the treatment of comorbid insomnias. Manber’s research on depression and insomnia is funded by the National Institute of Mental Health. She is a proponent of empirically supported therapies for those with sleep problems.

Foreword writer Richard R. Bootzin, PhD, is professor of psychology and psychiatry at the University of Arizona, director of its sleep research laboratory, and director of the insomnia clinic at University Medical Center.