Hello Sleep by Jade Wu Summary

Hello Sleep is a science-backed guide to overcoming insomnia without medication, written by Dr. Jade Wu, a Duke University behavioral sleep specialist. It combines cognitive-behavioral techniques, real patient stories, and tailored strategies for situations like pregnancy or chronic pain. The book reframes sleep as a natural process to trust, not a problem to fix, with practical tools like sleep logs and bedtime resets.

This book is ideal for chronic insomnia sufferers, individuals dependent on sleep medications, or anyone struggling with "tired but wired" fatigue. It’s particularly useful for those navigating life stages like menopause, pregnancy, or mental health challenges, offering evidence-based methods to improve sleep efficiency and reduce anxiety about rest.

Dr. Jade Wu holds a PhD in clinical psychology, completed fellowships at Duke University School of Medicine, and is board-certified in behavioral sleep medicine. Her peer-reviewed research on sleep disorders appears in top journals like JAMA, and she hosts the Savvy Psychologist podcast, translating complex sleep science into actionable advice.

The book teaches "stimulus control" strategies, such as leaving bed after 20 minutes of wakefulness and engaging in low-stimulation activities until drowsy. It emphasizes reducing frustration by accepting temporary wakefulness, thus breaking the anxiety-sleeplessness cycle.

Yes. Dr. Wu provides tapering schedules for common sleep aids like Ambien or melatonin, paired with behavioral techniques to prevent rebound insomnia. The program prioritizes addressing root causes (e.g., hyperarousal) while gradually reducing reliance on pills.

Unlike generic sleep hygiene guides, Hello Sleep offers a personalized, clinically tested program focusing on psychological barriers. It rejects rigid rules (e.g., "never nap") and instead tailors advice using sleep efficiency calculations and individual symptom patterns.

Yes. The book adapts its core program for hormonal changes, hot flashes, or pregnancy-related discomfort. Dr. Wu advises modifying sleep schedules, optimizing bedroom environments, and using mindfulness to manage night sweats or fetal movement disruptions.

Patients track bedtime, wake time, and sleep latency in daily logs. These metrics calculate sleep efficiency (time asleep vs. time in bed), informing personalized bedtimes and rise times to consolidate sleep—a cornerstone of cognitive-behavioral therapy for insomnia (CBT-I).

This method involves trying to stay awake instead of striving for sleep, reducing performance anxiety. By embracing wakefulness, patients ease the pressure to sleep, allowing natural drowsiness to emerge—a proven CBT-I tactic for breaking the "effortful sleep" cycle.

Dr. Wu advises strategic daytime napping (20–30 minutes before 3 PM) for short-term relief while restructuring nighttime sleep schedules. The book also teaches energy conservation tips, like pacing activities and using caffeine judiciously, to manage exhaustion.

Yes. The program adapts sleep strategies for comorbid conditions, such as aligning bedtimes with pain medication cycles or integrating depression-friendly relaxation exercises. Dr. Wu emphasizes synchronizing sleep efforts with broader treatment plans.

Some reviewers note the program requires strict consistency (e.g., fixed wake times), which may challenge those with irregular schedules. However, the book’s flexible framework and compassionate tone help mitigate these hurdles, offering alternatives for shift workers or caregivers.