Hello Sleep: The Science and Art of Overcoming Insomnia Without Medications Jade Wu (2023)
I’m breaking with the strong trend toward fiction in this blog to review this nonfiction title. I’ve read quite a few other books about sleep and insomnia, but I haven’t reviewed them here because they were either (a) unhelpful or (b) cruel.
I’ve also read countless online articles with recommendations for products or practices related to sleep. In response to these articles, I’ve installed a room-darkening shade, an air filter that doubles as a white noise machine, a highly-rated mattress, an expensive pillow, and an array of natural fiber blankets that can be layered on or peeled away. I’ve used eye masks, over-the-counter medications, and several types of ear plugs. I’ve practiced progressive relaxation, visualization, mindfulness meditation, and counting sheep. Some of these have helped my sleep marginally.
Hello Sleep is a game changer. Dr Wu, who is a clinical psychologist and behavioral sleep medicine specialist at Duke University, adopts a conversational tone as she explains how to establish a friendly—rather than an adversarial—relationship with sleep. I bounced around in her book before I then read it front to back, and I recommend reading it front to back, slowly and with attention.
Here are my key take-aways. Yours may be somewhat different, since Wu emphasizes individual differences in sleep.
Stop worrying that you are ruining your health because you have insomnia.
Distinguish tiredness from sleepiness. Sleep only when you are truly sleepy.
Establish set times for retiring and rising. Wu provides clear instructions for determining these times and for calculating your “sleep efficiency.”
If you wake in the night, get up and do something calm rather than tossing and turning. (Many other sleep books concur on this one.)
During the day, get some exercise and expose yourself to plenty of natural light.
Keep your brain from racing at night by spending time in the daytime to reflect on issues in your life. (I would add that handwritten lists help me avoid night-time ruminations.)
Don’t place too much trust in recommendations for merchandise that purports to help you sleep. Sure, it’s good to have a dark, cool room with good air circulation, but seeing sleep as your friend is more important.
Dr Wu also has chapters on prescription sleep medications and on medical conditions that can affect sleep.
If you are an insomniac, read this book. You can even read it at 3:00 am when you can’t sleep. Just ignore the lack of a comma in the title.