Say Goodnight to Insomnia by Gregg D. Jacobs Summary

Say Good Night to Insomnia presents a six-week cognitive behavioral therapy (CBT) program developed at Harvard Medical School to treat chronic insomnia without medication. It focuses on changing sleep-related behaviors, challenging negative thoughts about sleep, and using techniques like sleep restriction and stimulus control. The book emphasizes addressing root psychological causes rather than symptoms, with studies showing 90% success rates in reducing reliance on sleep aids.

This book is ideal for chronic insomnia sufferers, individuals wary of sleep medications, and anyone seeking science-backed strategies to improve sleep quality. It’s particularly valuable for those who’ve tried other methods unsuccessfully, as it offers behavioral and cognitive frameworks validated by 25+ years of clinical research.

Yes—it’s recommended by The Wall Street Journal and peer-reviewed journals as the gold standard for insomnia treatment. The program boasts an 80% long-term success rate, outperforming sleep medications without side effects. Readers gain actionable tools like sleep diaries and relaxation exercises, making it a cost-effective alternative to therapy.

The book argues against relying on sleeping pills, which mask symptoms and risk dependency. Instead, its CBT approach resolves underlying causes like hyperarousal and negative sleep beliefs. Studies cited show 90% of participants reduced or eliminated medications through the program.

Core methods include:

• Sleep restriction: Limiting bed time to rebuild sleep drive.
• Stimulus control: Associating the bed only with sleep.
• Cognitive restructuring: Replacing negative thoughts (e.g., “I’ll get sick from poor sleep”) with evidence-based affirmations.
• Relaxation training: Diaphragmatic breathing and mindfulness to reduce nighttime anxiety.

Yes—the program is specifically noted as effective for older adults, who face higher insomnia risks. Techniques like adjusting sleep schedules and reducing nighttime worry address age-related sleep changes without medication side effects.

NSTs are anxiety-driven beliefs like “I need 8 hours to function” or “Insomnia will ruin my health.” The book provides frameworks to identify and reframe these thoughts using CBT, such as “Even short sleep can sustain me” or “My health isn’t determined by one bad night”.

Yes—it debunks misconceptions like “lost sleep must be repaid” or “aging causes irreversible insomnia.” The author clarifies that sleep needs vary and that behavioral changes can improve sleep at any age, supported by case studies of long-term sufferers.

Most users see improvements within 2-3 weeks, with full results by week six. The structured approach includes weekly milestones: mindset shifts (Week 1), habit changes (Week 2), and stress management (Week 5).

Case studies feature individuals like Linda, a 42-year-old who eliminated sleep medications after 10 years of insomnia, and Mark, a software engineer who reduced anxiety-induced sleeplessness through mindfulness. These illustrate practical application of CBT-I techniques.

Some note the program demands consistent effort, which may challenge those seeking quick fixes. It also focuses less on medical causes (e.g., sleep apnea), advising readers to consult doctors first for underlying conditions.

While Why We Sleep explains sleep science broadly, Jacobs’ guide is a practical manual for insomniacs. It prioritizes actionable CBT-I strategies over theoretical discussion, making it more suitable for those seeking direct behavioral interventions.