Sleep & Insomnia Workbook
INSTANT DIGITAL DOWNLOAD — Available the moment you check out.
If you've spent night after night exhausted but wired — lying in bed calculating how few hours you have left, watching the clock, getting up, going back, googling "why can't I sleep" at 3am, then bracing yourself for the day ahead — this workbook was written for you.
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SLEEP & INSOMNIA WORKBOOK | 411 Pages CBT · ACT · CFT — Evidence-Based Clinical Programme
Designed by a Consultant Clinical Psychologist
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Chronic insomnia is not a sleep problem you can willpower your way out of. It is a learned pattern — a system in which arousal, attention, and behaviour around sleep keep the cycle running long after the original trigger has gone. The harder you try to sleep, the more sleep moves away from you.
This workbook does two things: it shows you precisely how that system works in your brain and your body, and it gives you the structured clinical tools — CBT-I, the gold-standard treatment for insomnia, plus ACT and CFT — to dismantle the pattern and rebuild a stable relationship with sleep.
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WHAT YOU WILL BE ABLE TO DO BY THE END
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✦ Understand what is actually keeping you awake — without blaming yourself
✦ Use structured Sleep Restriction Therapy and Stimulus Control — the two CBT-I techniques the research shows actually work
✦ Stop trying to sleep, and start creating the conditions in which sleep happens
✦ Quiet the racing thoughts and bedtime mental review without fighting them
✦ Reduce the night-time anxiety and 3am dread that builds every evening
✦ Catch the catastrophic "I'll never sleep" thinking before it tightens the loop
✦ Rebuild the conditioned association between your bed and rest
✦ Address the perfectionism, control, and self-criticism that keep high-performers awake
✦ Get your days, your energy, and your nervous system back
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SLEEP PROBLEMS THIS WORKBOOK ADDRESSES
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✦ Chronic insomnia — difficulty falling asleep, staying asleep, or both
✦ Sleep-onset insomnia — lying awake for hours unable to drift off
✦ Sleep-maintenance insomnia — waking at 2–4am and not falling back
✦ Sleep anxiety — fear of not sleeping that makes sleep harder
✦ Racing thoughts and bedtime rumination
✦ Conditioned arousal — your body has learned to be alert in bed
✦ Insomnia related to perfectionism, high-pressure work, or hyper-vigilance
✦ Insomnia in the context of anxiety, OCD, burnout, or chronic stress
✦ Sleep problems that have outlasted the original trigger
If you have lived with this long enough to believe you "just don't sleep well," the answer is almost always: this is a maintained pattern, and patterns can be unwound.
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THE THREE THERAPEUTIC APPROACHES INSIDE
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✦ Cognitive Behavioural Therapy for Insomnia (CBT-I) — the clinical gold-standard for chronic insomnia, recommended by NICE and the American College of Physicians ahead of medication. Includes Sleep Restriction Therapy, Stimulus Control, cognitive restructuring of sleep beliefs, and structured sleep diary work.
✦ Acceptance and Commitment Therapy (ACT) — for the night-time relationship with thoughts you cannot stop and feelings you cannot force away. The skill of stopping the fight with wakefulness.
✦ Compassion Focused Therapy (CFT) — for the high-performers, perfectionists, and self-critics whose sleep collapses under the weight of "I should be able to do this." Most insomnia self-help completely ignores this layer.
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WHO THIS WORKBOOK IS FOR
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✔ People living with chronic insomnia, broken sleep, or sleep anxiety
✔ Those whose minds will not switch off no matter how tired their body is
✔ High-functioning professionals whose sleep collapses under pressure
✔ Anyone on NHS or private therapy waiting lists for sleep support
✔ Individuals between therapy sessions wanting structured work in the meantime
✔ People who have tried sleep hygiene, melatonin, podcasts, and apps — and need something deeper
✔ Therapists and practitioners seeking a structured, evidence-based client resource
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ABOUT THIS RESOURCE
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Created by Dr Jo Stuart, Consultant Clinical Psychologist (Doctorate in Clinical Psychology, 25+ years of experience supporting people through insomnia, anxiety, burnout, and psychological overload) — and Fleur Lisa Dumonbreville, CEO and senior operational leader.
This is not sleep hygiene tips and lavender oil. It is a structured, 411-page clinical programme in digital workbook form — the depth and rigour you would expect from a specialist sleep clinic, made accessible without the referral and without the four-figure cost.
A private course of CBT-I in the UK runs to 6–10 sessions at £100–£150 per session — typically £600–£1,500. NHS access is limited and waiting lists often run 6–18 months. This workbook costs less than a single private session.
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PRODUCT DETAILS
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✦ Format: PDF — fillable digitally or printable at home
✦ Pages: 411
✦ Delivery: instant download immediately after purchase
✦ Compatible with Adobe Acrobat, Mac Preview, iPad with GoodNotes or Notability, and any standard PDF reader
✦ Lifetime access — no subscription, no expiry
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PLEASE NOTE
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This workbook is a self-guided psychological resource. It is not a replacement for professional clinical care, nor for medical assessment of suspected sleep disorders. If you snore heavily, stop breathing in your sleep, or experience excessive daytime sleepiness despite adequate sleep opportunity, please speak with your GP — these can be signs of sleep apnoea, which needs a medical workup.
Due to the digital nature of this product, refunds are not possible once the file has been downloaded.
© The CEO Mind and Doctor Method. This workbook is for personal use only and may not be reproduced, shared, or resold in any form.
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If sleep has been the thing your whole life quietly bends around, this is where you begin to take it back.
