Review of The Drug-Free Sleep Solution: The Four-Week Program for Overcoming Insomnia Using Cognitive Behavioral Therap

[Jen Nghishitende]

[Following is a volunteer review of "The Drug-Free Sleep Solution: The Four-Week Program for Overcoming Insomnia Using Cognitive Behavioral Therapy" by David Durocher.]

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4 out of 4 stars

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We live in a restless world, always switched on and our minds constantly running. Learning to be calm and relaxed are vital aspects of life, perhaps more urgent now than ever.

In The Drug-Free Sleep Solution: The Four-Week Program for Overcoming Insomnia Using Cognitive Behavioral Therapy, David Durocher has provided an amazingly compact, yet information filled and well-researched guide on chronic insomnia, its causes, and dangers and what one can do to combat it by oneself or together with a therapist. It offers an alternative to medication.

While this guide is meant to assist people with chronic insomnia, it is valuable for everyone, whether or not struggling with sleep. The book offers essential insights into why achieving relaxation is vital for all. Highlighting that “getting enough quality sleep is very important for our mental, emotional, spiritual and physical health. It is linked to the quality of our relationships, our well-being, and our productivity” (Location No. 46).

The book provides easy to understand methods and strategies to implement in everyday life to achieve quality sleep, relaxation, and general well-being. It is divided into seven chapters, four of which are a four-week program for overcoming insomnia using Cognitive Behavioural Therapy. These are easy to follow guidelines and do not take up copious amounts of time.

The introduction, which stands on its own, offers basic facts about sleep and insomnia, and a personal note on how the author experienced obsessive-compulsive disorder (OCD) and chronic insomnia, for which he implemented a self-help plan using Cognitive Behavioural Therapy for Insomnia (CBT-I). The introduction also provides a practical how-to guide on using the book effectively.

Chapter one provides information on CBT-I in an easy-to-understand manner. The chapter contains an insightful comparison between CBT-I and sleeping medication. Further, it offers a self-help guide to ease off medicine if one is already on it while advising that one seeks professional advice before doing so.

Chapter two provides a helpful guide on anxiety and depression. It gives insights into the awareness of the causes and effects of these conditions while providing a spot-the-signs guide to aid in self-identifying the symptoms of either one or both of these conditions, coupled with what to do about it.

Chapter three takes us into a fascinating concept called sleep hygiene - how to approach bedtime and what to do to prepare ourselves for a good night’s rest throughout the day.

Chapter four engages and educates the reader about Behavioural Therapy, linking it specifically with changing perceptions about the bedroom. He provides that the bedroom should only be associated with intimacy and sleep. The chapter also gives various other behaviours that can encourage drowsiness at bedtimes, such as sleep deprivation, progressive relaxation, and others.

In chapter five, he builds on Behavioural Therapy by addressing Cognitive Therapy. In doing so, the chapter highlights the importance of recognising negative thoughts and beliefs and how to deal with them to accentuate positive thinking.

Chapter six deals with stress and how to reduce stress levels. It advocates an interesting concept called positive illusions, which can promote well-being when utilised appropriately. This chapter also delves into meditation, including biblical contemplation and prayer.

In chapter seven, David brings us back to his caution throughout the book: to seek professional help if this self-help guide does not work. In this chapter, he specifically advises seeking the aid of a sleep therapist if sleep problems persist.

While I have loved this book through and through, the most important takeaway for me is that David is giving people an option to try to help themselves first. Even though he consistently advises seeking professional assistance in various instances, I think it is essential that this guide is there for people who prefer to give it a go on their own first. This is vital because some people may not have the means to see a professional. Secondly, some people prefer trying something on their own before seeing a professional.

Further, I think it is quite valuable that this guide gives an alternative to medication. Some people do not like taking medication unless there is absolutely no other way. This is a valuable tool for those weathering it out independently, whether by choice or circumstance. There is nothing much I did not like about the book, although I was a bit apprehensive that the book and most of the research are done in the American context. However, most techniques are pretty universal and will still come in handy for people everywhere. Thus, I wholeheartedly recommend this book to everyone as this book is a life tool for us all. I, therefore, rate this book 4 out of 4 stars.

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The Drug-Free Sleep Solution: The Four-Week Program for Overcoming Insomnia Using Cognitive Behavioral Therapy
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[Zwelihle_Myeni]

As someone who has been fighting insomnia since forever, this book is going to be very beneficial for me. Thank you for sharing your views with us.

[Jen Nghishitende]

As someone who has been fighting insomnia since forever, this book is going to be very beneficial for me. Thank you for sharing your views with us.

I highly recommend you read this. And it’s so short and easy to follow!!