Goodnight Mind for Teens: Skills to Help You Quiet Noisy Thoughts and Get the Sleep You Need

by Colleen E. Carney PhD

Overview

Turn off the light. Turn off your phone. Turn off anxious thoughts.

Do you have trouble getting to sleep at night? You aren’t alone. There are so many reasons teens today have a difficult time going to sleep—including early school start times, too much late-night screen time, or just being anxious about what the future holds. You are at an important crossroads in your life, so it’s natural to feel overwhelmed at times. But it’s essential that you get the sleep you need. This book can help.

Written by a renowned sleep expert, Goodnight Mind for Teens offers tips based in proven-effective cognitive behavioral therapy (CBT) to help you get your zzzs and be your best during the daytime. You’ll learn how to set your own ideal sleep schedule, overcome sleep lag, cope with sleep anxiety, and manage the anxious, over-stimulating thoughts and worries that are keeping you up at night.

If you’re ready to start feeling better, less cranky during the day, and more at ease at bedtime, this book has everything you need to… zzzz…

 

Product Details

ISBN-13:	9781684034383
Publisher:	New Harbinger Publications
Publication date:	06/01/2020
Series:	Instant Help Solutions Series
Pages:	208
Sales rank:	683,864
Product dimensions:	5.80(w) x 7.90(h) x 0.60(d)
Age Range:	13 - 17 Years

About the Author

Colleen E. Carney, PhD, is associate professor and director of the Sleep and Depression Laboratory at Ryerson University in Toronto, ON, Canada. She was a National Sleep Foundation Pickwick Fellow at Duke University Medical Center, where she was on faculty, and she founded the Comorbid Insomnia Clinic at the Duke Insomnia and Sleep Research Program. Carney is well known for her publications in the area of insomnia and its relation to other disorders, most notably, depression, anxiety, and pain. She has made numerous presentations at national research conferences, including the Association for Behavioral and Cognitive Therapies (ABCT) and the Association for Professional Sleep Societies (APSS). She is president of the ABCT’s Behavioral Sleep Medicine Special Interest Group for insomnia and other sleep disorders. Carney conducted research, funded by the National Institute of Mental Health, on treating insomnia in people with depression; and is currently conducting research, funded by the Canadian Institutes of Health Research, on treating the sleep problems of teens and young adults to help with mental health problems.

Table of Contents

Using This Book 1

Tip 1 Identify Your Sleep Problem with the Right Tool: The Sleep Tracker 13

Tip 2 Use Your Body Clock to Get Better Sleep and Feel Better During the Day 27

Tip 3 Wind Down Before Bed 43

Tip 4 Make a Plan for Managing Anxiety 59

Tip 5 Stay Awake During the Day by Addressing Sleepiness 81

Tip 6 Develop a Plan for Getting Out of Bed in the Morning 99

Tip 7 Develop a Plan to Feel More Alert During the Day 117

Tip 8 Manage Substances That Rob You of Deep Sleep 137

Tip 9 Think Like a Good Sleeper 153

Tip 10 Make a New Plan If Your Sleep Remains a Problem 173

Interviews

Carney resides in Toronto, ONT, Canada.
 

Editorial Reviews

Sleep affects everyone across the age range, but each age group has their own unique sleep difficulties. Colleen Carney has put together the ideal book for teens and their families, physicians, and support network to understand, identify, and address the idiosyncrasies of teen sleep. Many teens and their families can benefit from this book, which lays out a clear plan and offers evidence-based tips any teen can follow to improve their sleep.”
—Katherine Marczyk Organek, PhD, pediatric sleep psychologist at Cook Children’s Medical Center

Katherine Marczyk Organek

Teens are sadly not exempt from sleep problems, and insomnia is an ever-growing issue in this population. Colleen Carney’s book is a valuable resource for adolescents and their parents, helping all members at home achieve a better night’s sleep. A practical, straightforward, and scientifically backed approach to targeting insomnia, Goodnight Mind for Teens will also be of great use to the vast majority of teachers, therapists, and pediatricians who work with this population. Good sleep habits should be taught early on, and Carney’s book lays a fantastic groundwork for a lifetime of healthy sleep.”
—Shelby F. Harris, PsyD, author of The Women’s Guide to Overcoming Insomnia, and clinical associate professor of neurology at the Albert Einstein College of Medicine

Shelby F. Harris

This engaging book is a must-read for teenagers who have difficulty sleeping. Problems with sleep during the teenage years are common, and can lead to difficulties with learning, attention, memory, and many other daytime consequences. Colleen Carney speaks directly to teens with her succinct writing style and clear approach to managing insomnia. The book includes education about sleep and evidence-based treatment suggestions, as well as clear summaries and ‘plans for the week’ in every chapter. Teenagers, parents, and anyone who works with teens will benefit from reading this book, which will empower teens to improve their own sleep.”
—Shelly Weiss, MD, FRCPC, pediatric neurologist, professor, and faculty of medicine at the University of Toronto; author of Better Sleep for Your Baby and Child; and past president of the Canadian Sleep Society

Shelly Weiss

Colleen Carney has taken the complex field of adolescent sleep and circadian science research, and crafted its most supported findings into an easy-to-read book filled with useful information that can be quickly learned and utilized to improve sleep health. The use of case studies, hands-on activities, and step-by-step instructions make this book an excellent resource for teens, parents, and providers to help address many of the sleep problems and related obstacles that are unique to today’s teens.”
—Allison K. Wilkerson, PhD, licensed psychologist, and assistant professor at Medical University of South Carolina

Allison K. Wilkerson

2020-04-08
Advice for teens with sleep problems based on cognitive behavioral therapy techniques.

In 10 chapters, a sleep expert provides a menu of options for teenagers to use to first identify their specific problems and then create, test, and modify their own sleep solutions. The first chapter introduces the key sleep tracker tool, because without accurate data it is impossible to craft appropriate behavioral changes. The tracker, which is available online or through the free companion app, captures eight vital data points, including what time you get into bed and what time you wake up. Other chapters focus on understanding and using one’s body clock, winding down before bed, coping with anxiety that fuels sleeplessness, handling daytime sleepiness, developing strategies for getting out of bed in the morning and having more energy during the day, understanding substances that interfere with good sleep, thought patterns that promote good sleep, and revising plans as warranted. The tone is reassuring and empowering, giving readers many options for self-treatment while also making clear when professional help should be sought. The prose is easy to understand. Case studies, bulleted chapter summaries, and simple to-do lists add value. Unfortunately, worksheets and resources are not printed in the book.

Sleep is key to good health; this comprehensive resource helps teens take control of their sleep problems. (Nonfiction. 12-18)

Kirkus Reviews

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