What is *Hello Sleep* by Jade Wu about?

*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.

Who should read *Hello Sleep*?

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.

What qualifications does Dr. Jade Wu have to write about sleep?

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.

How does *Hello Sleep* address middle-of-the-night awakenings?

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.

Can *Hello Sleep* help someone quit sleep medications?

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.

What makes *Hello Sleep* different from other insomnia books?

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.

Does *Hello Sleep* cover sleep issues during pregnancy or menopause?

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.

How does the *Hello Sleep* program use sleep logs?

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).

你好，睡眠

# 克服失眠的科学与艺术：无需药物的方法

吴洁德

4.17(696 Reviews)

《你好，睡眠》概述

失眠患者？杜克大学睡眠专家 Jade Wu 博士提供了一种超越刻板睡眠卫生规则的革命性方法。这份由西北医学中心 Mundt 博士背书的科学指南，正帮助 2500 万美国人修复他们与睡眠的关系。如果休息不再是一个需要解决的问题，而是一种需要重新找回的乐趣，会怎样呢？

选择讲述方式

一本书，多种聆听方式。

来自《你好，睡眠》的相同理念。选择适合你的声音、深度和节奏，随时切换。

第 1 章

The Sleep Whisperer: Rebuilding Your Relationship with Rest

Ever found yourself wide awake at 3 AM, staring at the ceiling while your mind races through tomorrow's to-do list? You're not alone. In her groundbreaking book "Hello Sleep," Dr. Jade Wu-a board-certified behavioral sleep medicine specialist trained at Boston University and Duke University School of Medicine-offers a revolutionary approach to insomnia. Unlike traditional sleep advice that treats sleep as an engineering problem to be solved with strict rules and gadgets, Wu invites us to rebuild our relationship with sleep as we would with a friend. The book has garnered praise from sleep experts worldwide and resonated with millions struggling with sleep issues-approximately 24.5 million American adults battle insomnia, fueling an $81.2 billion sleep aid industry. What makes Wu's approach unique is her rejection of the industrial-era notion that sleep is something to be controlled and optimized. Instead, she offers a path to rediscovering sleep as a natural, pleasurable experience through evidence-based cognitive behavioral therapy for insomnia (CBT-I).

第 2 章

Sleep Is Not What You Think It Is

Sleep isn't your brain "shutting off"-it's an active, dynamic state during which your body and brain perform remarkable functions. During sleep, your body clears toxins from cerebrospinal fluid through the recently discovered glymphatic system, which becomes up to 10 times more active than during wakefulness. Your brain releases crucial growth and sex hormones, with peak production occurring during slow-wave sleep. Tissue repair accelerates, particularly in muscles and organs, while neural pathways reorganize to consolidate memories, regulate emotional responses, and strengthen newly acquired skills. These complex processes occur across different types of sleep that cycle throughout the night, each serving distinct biological purposes. The popular notion of sleep "cycles" lasting exactly 90 minutes is misleading and oversimplified. Sleep architecture isn't a neat, repeating pattern-your "cycles" vary significantly in shape and length throughout the night and differ between individuals based on age, health status, and recent activities. The boundaries between sleep stages are remarkably fluid, with different brain regions operating independently. For instance, one area might exhibit Stage 2 sleep characteristics while another has already transitioned to REM sleep. Your brain demonstrates remarkable plasticity, automatically adjusting the amount and sequence of each sleep type based on your current needs-whether you've learned a new skill, processed emotional experiences, or experienced physical exertion. The conventional eight-hour sleep recommendation deserves careful scrutiny. Recent research challenges this one-size-fits-all approach with compelling evidence. Large-scale studies involving over 43,000 participants revealed that longer sleep duration (eight+ hours) was associated with a 77% increased risk for dementia, while shorter sleep periods (under six hours) showed no significant increased risk. The National Sleep Foundation has revised its guidelines, now considering 5-11 hours potentially appropriate for adults, acknowledging substantial individual variation. Quality sleep is defined by waking feeling refreshed and maintaining alertness throughout the day, rather than achieving an arbitrary duration. Sleep operates as an integral component of your circadian rhythms-"approximately daily rhythms" that orchestrate countless biological processes. These rhythms govern systematic fluctuations in core body temperature, hormone secretion, metabolic rate, cognitive performance, and emotional state. The suprachiasmatic nucleus (SCN), a tiny but crucial pea-sized region deep in the brain, functions as the master timekeeper of this intricate biological orchestra. When the SCN maintains proper synchronization with environmental cues, it coordinates bodily functions with remarkable precision. However, when this internal clock becomes misaligned-due to irregular sleep schedules, shift work, or frequent travel across time zones-the entire system's harmony deteriorates, affecting everything from hormone production to cognitive function.

边听边看，每个词都清晰呈现

轻松跟读，《你好，睡眠》中的每个词都会随音频实时高亮。

第 3 章

Understanding Insomnia: It's Not What You Think

Insomnia is characterized by persistent difficulty falling or staying asleep, even when conditions are ideal for rest. While occasional sleep troubles are universal, chronic insomnia is specifically diagnosed when these difficulties occur during at least three nights per week for three months or longer, resulting in significant impairment in daily functioning, including deteriorated mood, diminished energy levels, and compromised cognitive performance. Several pervasive misconceptions about insomnia need addressing. First, insomnia isn't defined by failing to achieve a specific amount of sleep - there's no universal threshold that determines its presence. For some individuals, taking fifteen minutes to fall asleep might be deeply distressing and impact their daily life, qualifying as clinically significant sleep onset difficulty. Second, insomnia is fundamentally a round-the-clock condition that affects both nighttime rest and daytime functioning, creating a continuous cycle of impairment. Third, while acute stress often initiates sleep problems, chronic insomnia persists through different mechanisms, even after the original stressor has resolved. Fourth, contrary to popular belief, insomnia isn't caused by a simple chemical imbalance in the brain - this is evidenced by successful non-pharmacological treatments and cognitive behavioral approaches. A crucial distinction exists between insomnia and sleep deprivation, though they're often conflated. True sleep deprivation produces overwhelming sleepiness and the ability to fall asleep quickly in various situations - think of a medical resident after a 36-hour shift. Conversely, individuals with insomnia often experience a paradoxical state of being mentally exhausted yet physiologically aroused, making sleep elusive even in ideal circumstances. Research has demonstrated this distinction through controlled studies: when both insomniacs and normal sleepers were subjected to identical sleep restriction protocols, they showed markedly different responses. Insomniacs experienced heightened physiological arousal and reduced sleepiness, while sleep-deprived healthy sleepers showed the expected pattern of increased sleepiness and decreased arousal. The development of chronic insomnia is best understood through the "three Ps" model: Predisposing factors include genetic tendencies toward light sleep, anxiety sensitivity, or hyperarousal; Precipitating factors encompass specific triggers like job loss, relationship conflicts, or health issues that initially disrupt sleep; and Perpetuating factors involve compensatory behaviors that inadvertently maintain the sleep problem. These perpetuating factors often manifest as seemingly logical coping strategies - extending time in bed to "catch up" on sleep, creating an extremely rigid bedtime routine, constantly monitoring sleep quality through tracking devices, or becoming overly focused on optimizing environmental conditions. While we can't alter our genetic predisposition or erase past triggering events, identifying and modifying these perpetuating factors becomes the key focus of effective insomnia treatment.

第 4 章

The Big Reset: Balancing Sleep Drive and Arousal

The fundamental balance between sleep drive and arousal determines whether you'll fall asleep. This delicate equilibrium operates like a neurological seesaw - if sleep drive exceeds arousal, sleep comes easily; if arousal exceeds sleep drive, sleep remains elusive. Understanding this balance is crucial for addressing sleep issues effectively. Homeostatic sleep drive functions like hunger-the longer you're awake, the more it builds up. Like saving coins in a piggy bank, every minute of wakefulness contributes to sleep drive, with physical activity adding bonus "coins." Most adults need 16-18 hours of wakefulness to accumulate enough sleep drive for quality sleep. Mental exertion, while tiring, doesn't contribute as significantly to sleep drive as physical activity - which is why someone can feel mentally exhausted but still struggle to sleep. Common mistakes that sabotage sleep drive include going to bed too early (before accumulating sufficient sleep drive), lingering in bed in the morning (disrupting sleep drive accumulation), alternating between short and long nights (creating a destructive feast-or-famine cycle), and being inactive during the day (preventing adequate sleep drive buildup). These patterns are particularly problematic for remote workers or retirees who may have less structured daily routines and reduced physical activity. The most effective way to increase sleep drive is through sleep consolidation-spending less time in bed. This accomplishes two crucial things: it provides more time out of bed to accumulate sleep drive and reduces time to overspend sleep drive while lying in bed. Adding consistency to bedtimes and wake times creates a predictable rhythm that benefits your biological clock. For example, maintaining a consistent 11 PM to 7 AM sleep schedule is more beneficial than alternating between 9 PM to 5 AM some nights and midnight to 8 AM others. Like Pavlov's dogs that salivated at the sound of a bell, people with insomnia have conditioned their brains to associate bed with wakefulness. After countless nights of tossing and turning, the bed becomes a trigger for alertness rather than sleepiness. This explains why you might feel sleepy on the couch but wide awake the moment you get into bed. This conditioning can be so powerful that even the bedroom environment or bedtime routine can trigger alertness. To recondition your brain to associate bed with sleep, you must reserve your bed exclusively for sleeping (and intimate activities). This means eliminating all other activities from bed-watching TV, scrolling social media, working, eating, and even arguing with partners. Even seemingly harmless activities like reading or meditation should be done elsewhere if they're not leading directly to sleep. Most importantly, you must stop "trying to sleep" in bed, as this effort actually creates the strongest conditioned arousal. When you can't fall asleep within 20-30 minutes, get up and do something relaxing in dim light until you feel genuinely sleepy, rather than struggling in a mental tug-of-war with wakefulness.

从《你好，睡眠》中收获更多

每日获取新洞见，探索 10 万+ 条课程内容
文字实时高亮，与音频同步
保存你的书库，在所有设备上随时访问

第 5 章

Beyond Sleep: Addressing Fatigue and Energy

Fatigue is the most common symptom of insomnia, affecting millions who believe more sleep would solve their exhaustion. But research suggests this assumption is incorrect. When measuring sleep objectively through polysomnography (PSG), studies show that sleep parameters like duration, efficiency, wake time, and sleep stage percentages don't correlate with fatigue levels. Surprisingly, people with longer habitual sleep duration often reported more fatigue, suggesting other factors are at play. The relationship between sleep and fatigue is complex for several reasons. First, hyperarousal-when your brain is too revved up-causes fatigue regardless of sleep duration. Brain imaging shows insomniacs have higher brain metabolism during sleep, making their brains work harder even when getting the same amount of sleep as healthy sleepers. Second, sleep misperception, where you feel you've slept less than you actually did, correlates with fatigue levels. Third, night-to-night sleep variation contributes significantly to fatigue-getting a steady 6.5 hours nightly is better than alternating between 8.5 and 4.5 hours. Finally, believing fatigue stems solely from insufficient sleep creates a self-fulfilling cycle that magnifies tiredness. Beyond hyperarousal and sleep issues, many other factors contribute to fatigue. Circadian dysregulation occurs when your suprachiasmatic nucleus (SCN) becomes confused about time due to shift work, travel across time zones, inconsistent sleep schedules, irregular meal times, random napping, being a night owl in a morning-oriented world, spending too much time indoors, or being sedentary. For a healthy circadian system: 1) Get abundant bright light during the day, especially in the morning-ideally outdoors, as studies show more outdoor time improves sleep, reduces fatigue, and enhances mood. 2) Keep evenings dim with reduced blue light exposure a couple hours before bed. 3) Maintain strong contrast between day and night brightness. Research consistently shows that sedentary behavior increases fatigue while physical activity boosts energy. In a classic 1987 study, people who took a ten-minute walk felt more energized than those who ate a candy bar. Low to moderate-intensity exercise proves most effective for increasing vigor and decreasing fatigue. The key is finding enjoyable activities that get you moving regularly.

第 6 章

Quieting the Racing Mind: The Mental Litter Box

The "racing mind" is the most universal experience among insomnia sufferers-thoughts that come alive in darkness and gain unstoppable momentum. While it's impossible to simply "turn off" your brain or "clear your mind," you can teach your brain to transition between get-it-done mode and let-it-go mode. What happens during daytime makes up more than half of the chronic insomnia equation. Three key daytime/evening factors that feed nighttime insomnia are: lack of daytime rest, lack of opportunity to "process" thoughts, and lack of a transition period before bedtime. Constantly operating in get-it-done mode-planning, strategizing, multitasking, and crisis-managing-sends signals to our bodies that we're in perpetual danger. This productivity addiction tells our hyperaroused bodies and brains there's "a perpetual tiger on our tail," making it nearly impossible to switch into let-it-go mode at night. True rest isn't passive media consumption (which often doesn't rejuvenate), but activities that genuinely nourish body and soul without being goal-oriented-like walking, daydreaming, reading, listening to music, stretching, or simply sitting quietly. Without dedicated time to process thoughts during the day, our minds seize the quiet darkness of bedtime to finally release all accumulated ideas, worries, memories, and random thoughts. Most people go through their days on autopilot, never giving their most interesting or worrying thoughts full attention, leaving these thoughts to demand attention when there are finally no distractions at bedtime. To prevent racing thoughts at night, give your thoughts proper attention during the day. Options include keeping a daily stream-of-consciousness journal (without pressure for good writing), engaging in solo prayer, taking long walks to let your mind wander, or creating a "mental litter box"-a designated 30-minute period each day specifically for worrying or ruminating, after which you defer all worries to the next day's session. Just as you can't stop a car traveling 80 mph instantly, you can't expect your mind to transition directly from high-activity mode to sleep. Without proper wind-down time, you carry hyperarousal into bed, teaching your brain to associate bedtime with alertness rather than relaxation. An effective wind-down routine should include a clear signal that the "get-it-done" day is over, a consistent pre-bed ritual that conditions your brain to start dearousal, and pleasurable non-goal-oriented activities that engage your senses.

边听边看，每个词都清晰呈现

轻松跟读，《你好，睡眠》中的每个词都会随音频实时高亮。

第 7 章

Breaking the Cycle of Negative Thoughts

Negative thoughts about insomnia perpetuate sleep problems through a self-fulfilling prophecy, creating a vicious cycle that can feel impossible to escape. When we wake at night, thoughts like "I won't be able to function tomorrow" or "What's wrong with me?" trigger feelings of frustration, anxiety, and demoralization that make sleep even more elusive. These thoughts activate our sympathetic nervous system, raising heart rate and blood pressure, making it physiologically harder to fall asleep. Similarly, daytime thoughts like "Insomnia is ruining my life" or "Sleep will never get better" increase hyperarousal-the very thing that feeds insomnia. This hyperarousal can manifest as physical tension, racing thoughts, or heightened sensitivity to environmental stimuli. The first step to changing unhelpful thought patterns is becoming aware of automatic thoughts about sleep. These thoughts often happen so quickly we don't notice them, creating what feels like a direct link between being awake at night and feeling terrible. Common automatic thoughts include "I must get 8 hours of sleep," "One bad night will ruin my whole week," or "I'm going to develop serious health problems." To identify these thoughts, use techniques like working backward from emotions and repeatedly asking "So what?" to uncover deeper assumptions. For example, if feeling anxious about being awake, ask "So what if I'm awake?" until reaching core beliefs about sleep and performance. After identifying automatic thoughts about sleep, the next step is examining them critically through cognitive restructuring. Five key questions help analyze these thoughts: (1) Is this based in fact or fear? For instance, has missing sleep actually led to predicted catastrophes? (2) Are there counterexamples to this prediction? Remember times when you functioned adequately despite poor sleep. (3) What's the worst that could happen and could I cope? Most people find they're more resilient than they expect. (4) Am I putting too much pressure on sleep? Perfect sleep isn't necessary for good health. (5) What's a more fair and balanced perspective? Consider evidence both for and against your thoughts. The goal isn't to win arguments against our thoughts but to focus on what's helpful versus unhelpful. It's about developing a more flexible relationship with sleep-related thoughts. Compare it to learning to ride a bike - you don't master it immediately but improve with practice. Start by challenging at least one automatic thought per day, perhaps keeping a thought diary to track patterns. Remember that setbacks are normal and that changing thought patterns takes time and consistency. Helpful replacement thoughts might include "I can handle tomorrow even if I don't sleep well" or "My body knows how to sleep; I just need to create the right conditions."

第 8 章

Letting Go of Sleep Effort

Sleep effort encompasses any intentional actions or thoughts aimed at inducing sleep or becoming a better sleeper. Common manifestations include obsessively researching sleep products and techniques, attempting to forcefully clear the mind before bedtime, endlessly adjusting pillows and blankets for the perfect sleep position, and going to bed hours early to guarantee sufficient sleep time. Other examples include meticulously controlling the sleep environment by asking family members to maintain complete silence, compulsively checking the clock during night wakings, extensively researching and strategizing about sleep medications, and investing in specialized sleep aids like white noise machines, weighted blankets, or sleep-tracking devices. The author draws a powerful analogy between insomnia and quicksand - the more vigorously you struggle against either, the deeper you become trapped. This insight stems from Acceptance and Commitment Therapy (ACT), which emphasizes psychological flexibility as the cornerstone of overcoming sleep effort. Instead of actively fighting against wakefulness, successful treatment requires counterintuitive responses that align with our natural sleep mechanisms rather than attempting to force them. Just as the counter-intuitive but effective response to quicksand is to stop struggling and lay flat to distribute weight, accepting sleep-related reality is essential to reducing sleep effort. This means acknowledging "I'm awake" without self-judgment, frustration, or resistance. When we genuinely accept our current state instead of fighting against it, we interrupt the cycle of mental struggle that maintains heightened alertness and anxiety about sleep. To combat sleep effort when it inevitably surfaces, ask yourself "What would I do in this situation if I didn't have insomnia?" Having a specific role model - someone you know who sleeps effortlessly and naturally - can provide valuable perspective. This approach is effective because our bodies take subtle cues from our behaviors and attitudes. When we treat sleep as something fragile that requires perfect conditions, our bodies respond by becoming hypervigilant about wakefulness. Conversely, when we approach sleep as a natural, resilient process, our bodies reduce the arousal response, creating conditions more conducive to natural sleep onset. While our minds can easily spiral into counterproductive patterns - catastrophizing about sleep loss, fixating on elaborate bedtime rituals, or obsessing over sleep quality - our bodies remain anchored in the present moment. True mindfulness in the context of sleep isn't about controlling breathing patterns or forcefully clearing the mind, but rather about releasing the need for control and observing our current state without judgment or attachment. Research shows that even in challenging circumstances like chronic pain or persistent anxiety, people experience significantly less distress when they practice accepting bodily sensations rather than struggling against them. This same principle applies powerfully to sleep - acceptance rather than resistance paves the way for natural sleep processes to emerge.

从《你好，睡眠》中收获更多

每日获取新洞见，探索 10 万+ 条课程内容
文字实时高亮，与音频同步
保存你的书库，在所有设备上随时访问

第 9 章

Building a Lifelong Relationship with Sleep

Sleep often continues improving months after insomnia treatment ends, with participants typically gaining an additional twenty minutes of sleep within 3-12 months after completing therapy. Like any intimate relationship, maintaining a healthy connection with sleep requires ongoing attention. Appreciating sleep improvements is crucial for maintaining progress. This appreciation isn't just for emotional satisfaction-it's a crucial skill for weathering temporary sleep setbacks. A healthy relationship with sleep requires giving it what it needs rather than just demanding performance. Key recommendations include: maintaining a light and movement routine with morning light exposure and daily physical activity; keeping consistent rhythms by rising at the same time daily and eating regular meals; being intentional with substances like caffeine, alcohol, and nicotine; creating a welcoming sleep environment with good ventilation; and investing in general health habits including good nutrition. Sleep naturally adapts to our changing needs, whether we're training for a marathon or recovering from illness. However, we often don't reciprocate by listening to our bodies, instead imposing arbitrary expectations. To be a good listener to your body: practice mindful curiosity through breathing exercises and body scans; distinguish between sleepiness (time for bed) and tiredness (which may indicate other needs); avoid using caffeine merely to overcome fatigue; respect pain signals rather than pushing through them; stop viewing sleep as merely a performance enhancer; and remain open to changing sleep needs across different life stages and circumstances. Many people develop "expectation creep," constantly raising the bar for what constitutes good sleep. As humans, not robots, perfect sleep is impossible. Normal sleep patterns include waking several times nightly (even if you don't remember it), occasional insomnia episodes, morning grogginess (sleep inertia), and sometimes feeling tired despite sleeping well. Individual sleep needs vary naturally, and sleep tracker "scores" may be meaningless or inaccurate. Trusting your relationship with sleep and your contextual knowledge is more valuable than pursuing perfect metrics. Just as in human relationships where friends sometimes cancel plans or partners become inexplicably grumpy, sleep patterns can change unpredictably. The author advises flexibility and forgiveness rather than rumination or rigid expectations, as insomnia thrives on overanalysis and perfectionism. Key recommendations include recognizing perfectionist thinking as a red flag, stopping obsessive sleep research (as most online sleep content is misleading), and focusing on what you can control while letting go of what you cannot. Don't plan life around sleep, avoid spending excessive money on sleep products, let go of sleep tracking gadgets, and most importantly, don't try to make yourself fall asleep. Beyond just solving sleep problems, the author emphasizes enjoying the broader benefits of improved sleep. A healthier relationship with sleep means greater freedom from rigid rules and anxiety, better mental and physical health with reduced healthcare costs, and more bandwidth to enjoy life's pleasures. With sleep no longer consuming mental energy, you can reconnect with neglected relationships, pursue hobbies, or address important life matters. This newfound confidence allows for focusing on broader life values like compassion, creativity, health, or adventure-whatever matters most to you.

★★★★★

你已读完《你好，睡眠》

深受 100 万+ 学习者喜爱

“坚持使用 23 天了，我每天都会打开它。它现在已经成为我的日常习惯。”

jayallen

《你好，睡眠》核心主题

insomnia recovery
circadian rhythm alignment
cognitive behavioral therapy
sleep architecture
biological clock synchronization

《你好，睡眠》经典语录

Sleep isn't your brain 'shutting off'-it's an active, dynamic state.
Insomnia isn't caused by a simple chemical imbalance in the brain.
Sleep operates as an integral component of your circadian rhythms.
Sleep architecture isn't a neat, repeating pattern.
Quality sleep is defined by waking feeling refreshed.

《你好，睡眠》主要人物

Dr. Jade WuAuthor and behavioral sleep medicine specialist

关于作者

Jade Wu 博士（Ph.D.）是一位获得委员会认证的睡眠心理学家，也是畅销书《Hello Sleep》的作者。该书是一本克服失眠的变革性指南，将前沿研究与富有同理心的指导相结合。

作为杜克大学医学院的临床研究员以及《Savvy Psychologist》播客的主持人，Wu 拥有超过 15 年治疗睡眠障碍和焦虑症的临床经验。该书将其发表在《美国医学会杂志》（Journal of the American Medical Association）上的同行评审研究成果提炼为可操作的策略，旨在调节昼夜节律并打破“焦虑-失眠”的恶性循环。

作为 NPR、ABC 新闻和《Women’s Health》的常驻专家撰稿人，Wu 还通过企业健康讲座和睡眠公平倡导活动扩大其影响力。她与哈佛大学和杜克大学医学中心的研究人员合作开发的循证 CBT-I（失眠认知行为疗法）方案，已帮助数千人重获安稳睡眠。

《Hello Sleep》在亚马逊临床心理学类书籍中排名前 5%，其标志性的“5 晚重置”（5-Night Reset）方案已被全国各大医院的睡眠诊所采用。

下载《你好，睡眠》摘要

免费获取《你好，睡眠》摘要的 PDF 或 EPUB 版本。可打印或随时离线阅读。

用户还喜欢

The Sleep Solution

W. Chris Winter

Yoga for Better Sleep

Mark Stephens

End the Insomnia Struggle

Colleen Ehrnstrom & Alisha L. Brosse

Sleeping Through the Night, Revised Edition

Jodi A. Mindell

Say Goodnight To Insomnia A Drugfree Programme Developed At Harvard Medical School

Gregg D. Jacobs

Sleep Smarter

Shawn Stevenson

Night School: The Life-Changing Science of Sleep

Richard Wiseman

Sleep Revolution

Arianna Huffington

关于本书的常见问题

发现更多

学习计划

The Sleep Success Blueprint

This blueprint is essential for high-achievers and chronic insomniacs who struggle with a racing mind at night. It provides a holistic approach by combining physiological somatic tools with psychological reprogramming to restore the body's natural sleep-wake cycle.

1 h 15 m•3 章节

学习计划

Rebuild Your Broken Sleep

This plan is essential for chronic insomniacs and anyone stuck in a cycle of sleep-related anxiety. It provides a structured behavioral approach to move beyond temporary fixes and restore a natural, effortless sleep cycle.

30 m•5 章节

学习计划

Sleep better

Quality sleep is the foundation of cognitive health and physical recovery in our fast-paced world. This plan is ideal for professionals, students, or anyone struggling with insomnia who wants to transform their rest into a competitive advantage.

3 h 1 m•4 章节

学习计划

Overcome insomnia

Insomnia affects millions of people and can seriously impact mental health, productivity, and overall quality of life. This learning plan is designed for anyone struggling with difficulty falling asleep, staying asleep, or waking too early, offering evidence-based solutions that address both the psychological and practical dimensions of sleep problems. Whether you experience occasional sleep disruptions or chronic insomnia, these structured approaches can help you reclaim restful nights without relying on medication.

5 h 25 m•4 章节

学习计划

I want to learn how to fall asleep quickly

Modern stress and digital distractions have disrupted our natural ability to rest, making sleep onset a common struggle. This guide is essential for professionals and restless sleepers who want to master the science of relaxation and reclaim their nights through proven psychological and environmental shifts.

4 h 2 m•4 章节

学习计划

Wake Up Energized and Alert

Modern lifestyles often disrupt our natural sleep cycles, leading to chronic fatigue and morning grogginess. This plan is designed for busy professionals and students who struggle to wake up and want to master their internal biology for peak performance. By focusing on circadian alignment and environmental optimization, anyone can transform their relationship with sleep.

1 h 30 m•3 章节

学习计划

Sleep Reset for AuDHD Brains

Standard sleep advice often fails AuDHD individuals because it ignores the unique sensory and executive functioning needs of neurodivergent brains. This plan is essential for those struggling with the transition from high-stimulation activities to rest, providing practical tools to regulate the nervous system.

1 h 30 m•3 章节

学习计划

Biohack my sleep for oeak daily energy

In an era of chronic burnout, mastering your rest is the ultimate competitive advantage. This plan is designed for high-performers and professionals who want to leverage biological science to eliminate fatigue and unlock peak daily energy.

4 h 29 m•4 章节

由哥伦比亚大学校友在旧金山创建

LOVED BY

1,000,000+ curious minds.

4.7

avg rating

1M+ learners

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

查看更多网络上关于 BeFreed 的讨论

由哥伦比亚大学校友在旧金山创建

LOVED BY

1,000,000+ curious minds.

4.7

avg rating

1M+ learners

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

查看更多网络上关于 BeFreed 的讨论

开启你的学习之旅，就是现在

第 9 章

你好，睡眠

概述《你好，睡眠》概述

一本书，多种聆听方式。

The Sleep Whisperer: Rebuilding Your Relationship with Rest

Sleep Is Not What You Think It Is

边听边看，每个词都清晰呈现

Understanding Insomnia: It's Not What You Think

The Big Reset: Balancing Sleep Drive and Arousal

从 《你好，睡眠》中收获更多

Beyond Sleep: Addressing Fatigue and Energy

Quieting the Racing Mind: The Mental Litter Box

边听边看，每个词都清晰呈现

Breaking the Cycle of Negative Thoughts

Letting Go of Sleep Effort

从 《你好，睡眠》中收获更多

Building a Lifelong Relationship with Sleep

你已读完 《你好，睡眠》

《你好，睡眠》核心主题

《你好，睡眠》经典语录

《你好，睡眠》主要人物

关于作者

下载《你好，睡眠》摘要

用户还喜欢

关于本书的常见问题

What is Hello Sleep by Jade Wu about?

Who should read Hello Sleep?

What qualifications does Dr. Jade Wu have to write about sleep?

How does Hello Sleep address middle-of-the-night awakenings?

发现更多

1,000,000+ curious minds.

1,000,000+ curious minds.

一本书，多种聆听方式。

The Sleep Whisperer: Rebuilding Your Relationship with Rest

Sleep Is Not What You Think It Is

边听边看，每个词都清晰呈现

Understanding Insomnia: It's Not What You Think

The Big Reset: Balancing Sleep Drive and Arousal

从 《你好，睡眠》中收获更多

Beyond Sleep: Addressing Fatigue and Energy

Quieting the Racing Mind: The Mental Litter Box

边听边看，每个词都清晰呈现

Breaking the Cycle of Negative Thoughts

Letting Go of Sleep Effort

从 《你好，睡眠》中收获更多

Building a Lifelong Relationship with Sleep

你已读完 《你好，睡眠》

用户还喜欢

发现更多

《你好，睡眠》概述

从《你好，睡眠》中收获更多

从《你好，睡眠》中收获更多

你已读完《你好，睡眠》

从《你好，睡眠》中收获更多

从《你好，睡眠》中收获更多

你已读完《你好，睡眠》