You Can Sleep Too!: Cure insomnia with the gold-standard treatment. I did. So can you.

By: Joseph Pannell

Narrated by: Philip Battley

Length: 4 hrs and 7 mins

Publisher's Summary

If you have a drive to sleep and you are not hyper aroused, you will sleep. No exceptions. Understanding sleep drive and hyper arousal is the key to beating insomnia. Want to master both in under five minutes? Take a listen to the audiobook sample!

• Insomniacs never feel sleepy, Why?
• Fixed bedtimes fuel insomnia
• It doesn't matter what triggered it
• Insomnia and sleep deprivation are not the same
• Eight hours of sleep is a myth
• Spending longer in bed makes it worse

Warm baths, kiwi fruit, cherries, sleep hygiene...Not exercising late, not eating late, not drinking any alcohol...Having 1001 things you must do, and 1001 you must not do, just causes more anxiety and obsession around sleep.

You don't need to do everything perfectly. Normal sleepers don't and they still sleep!

But you do need to know about the sleep drive, and how hyper arousal can mask it. You need to be shown what behaviors and thought pattern changes you need to do to sleep again. And you need to learn about:

• Stimulus control
• The buffer zone
• Active and avoidance sleep efforts
• The timeless night
• Sleep windows

And knees sticking out in front of an underwhelmed maid...

Learn this. Build your sleep drive. And you will relearn how to sleep. I did. And after curing my 20-year insomnia, I trained in the field so I could help you overcome yours.

In this audiobook, I take you on my journey, and share the gold-standard, evidence-based treatment, so that you can sleep too!

About the author:

Joseph Pannell is the director of SleepRep, works with the Sleep Charity, and mans a national sleep helpline. He has worked with some of the largest organisations in Britain including Network Rail, The MOJ, and Health Education England. Please take a read of his article in Authority Magazine.

PLEASE NOTE: When you purchase this title, the accompanying PDF will be available in your Audible Library along with the audio.

©2021 Joseph Pannell (P)2022 Joseph Pannell

The Author's Story

This book tells the author's story of dealing with insomnia for twenty years. Along the way he introduces pieces of sleep knowledge and, at the very end of the book, introduces the tenets of CBT-I. This book wasn't what I was expecting. I thought it would be a book about CBT-I with the author's story for illustration, but instead it was a book about the author's story with a smattering of CBT-I thrown in. The author repeats multiple times the things he did wrong for 20 years in trying to deal with his insomnia. Unfortunately, he doesn't stress the right things to do - the CBT-I interventions and tenets - that finally helped his insomnia. As we all know, things that are repeated more are the things that stick better. I wish the author had spent more time on what to do, and less time on what not to do. I was given this free review copy audiobook at my request and have voluntarily left this review.

It Will Put You to Sleep

I’m a psychotherapist and highly recommend this book for anyone interested in improving their sleep. All the clinical information is correct to the best of my knowledge. It is the book I refer clients to who are having sleep problems. It's also a fun read or listen.

A good endorsement for CBT-i

While this book is a great endorsement for CBTi, it's no replacement to the immense benefits you'll actually get when you hire a CBTi coach.

After 2+ years of insomnia, I hired a great CBTi expert in 2021. My experience and results were similar to Joseph's. A huge monkey off my back!

Just keep in mind that a one-on-one coach is vital because each of us have very different sleep habits and needs... the things a CBTi coach will consider when she works to 'prescribe' behavior changes essential to getting back on track (starting with sleep resistant therapy to improve your sleep efficiency).

In my opinion (although some listeners may find it entertaining), there's a tinge of self-indulgence in the writing. I get that he's trying to show by example how cognitive distortions cause us to turn ant hills into mountains, but too often he's rehashing the same stories over and over. My tip: Listen to this at at least 1.5x speed or skip straight to part 2.

The best part of this book are the 26 'Sleep Knowledge' tips he shares at the end of each chapter. I just wish there was a summary PDF that was included with this audiobook that contained all 26 'Sleep Knowledge' tips so I could refer back to them when needed.

All in all, I think this is a great primer for CBT-i and I've recommended it to a friend who is just starting her CBT-i sessions.

But there's so much more to CBT and I'd encourage you to find a CBTi coach. I don't think I would have had a positive result from CBTi if I had just read a book or taken a course.

For me, working one-on-one was essential and well worth the investment. We are all very unique... for example, I discovered that I needed more exercise that the average person (an hour of exercise every day is essential *for me* to getting a good night's rest).

Too much sedentary time is a recipe for insomnia... I believe the increase in insomnia is directly correlated with the increase in sedentary time many of us have experienced since the pandemic started.

I share these last comments because neither are discussed in the book... and I acknowledge these might be unique to me, just as Joseph shares conditions unique to him. Best thing you can do is experiment on yourself.

Same old, same

Nothing new here. Sorry I wasted a credit on it. I should have gone with my first choice.

Everyone with Insomnia NEEDS THIS BOOK

I've been dealing with insomnia on and off for about 5 years now. I believe it all started when I moved into a new house and was working third shift and it snowballed from there. After watching this video I got the audio book and as a 40 year old man who works in law enforcement and consider myself to be physically and mentally strong, I literally cried tears of joy listening to this man describe EXACTLY what I have been going through. It's only been a few days since I finished the book and put this in to practice, but my life has already changed for the better just knowing that my problem is not unique, or rare, or unfixable. I know I will still have rough nights ahead, but when I do I will put the audio book back on and reinforce the methods. I no longer feel alone and helpless. This guy isn't trying to sell me some myrical cure, as a matter of fact the audio book was free on Audible! I'm back in the gym now every day, not using my sleep problems as an excuse to not work out. I met a young man one day months ago at Walmart while I was shopping for Melatonin gummies, this kid was in his 20s and told me he has insomnia and told me the Olly gummies work "ok". I wish I could find that kid and tell him about this book, I hope he doesn't suffer with insomnia for the next 20 years of his life when the fix is so simple. It's not easy, or quick, but it is simple. There's no pills or rituals or special blankets. All the BS that I tried for 5 years. All I can say is thank you thank you thank you!

Great book with great advice

I’ve suffered for many years from insomnia this is the first book that I’ve read we actually have hope

Great book!

This book was so helpful. He explains his battle with insomnia and how CBTI works so it is easy to understand.

Helped me to understand my sleeping issues better

I have struggled on and off with insomnia since I was a child. This audiobook was informative and enjoyable. I can relate to the author’s issues and he helped me to understand my issues better and provide ways to improve my sleep. The narration was clear which made following along a breeze.

An Entertaining Story That Illustrates how to Sleep Well Again

Loved the humor that lightened an otherwise troubling subject! I related to Joseph’s journey to better sleep, although I’m still a work in progress. His clear, incremental explanation of CBTi confirmed much of what I had already learned. And I look forward to browsing the resources at the end. Thank you.

You can't force sleep

I really appreciated and (dare I say it) enjoyed this audiobook, especially the author's sense of humor, openness, and honesty. I cannot say if following the steps in this book will help insomnia (although I DO believe they would), because the first thing I learned is that I don't have insomnia, just garden variety sleeplessness from time to time. This book really isn't meant for people like me. My elderly mother, however, does suffer from chronic sleeplessness, and I am hoping I can help her by sharing what I have learned. She breaks pretty much every one of the five keys outlined for getting a good night's sleep. Thank you, Joseph, for letting me know I am 'normal' before I gave myself an insomnia problem, and thanks for providing the steps to start my mother on what I hope will be the road to her recovery.

The narration is great with a gentle, understanding, and soothing tone and delivery.

I was given this free review copy audiobook at my request and have voluntarily left this honest review.

Mostly autobiographical

Unfortunately I didn't get on with this book at all. It was too autobiographical. I really wasn't interested in how the author met his wife and how/why/when he was attracted to her, or why he likes watching The Great British Bake Off tv show etc. His personal analogies are very long winded, repetitive, excessive and I had to keep fast forwarding much of it because it really wasn't relevant to the core topic. A lot of it describes how he came to certain conclusions throughout his life in a really drawn out way. I'm fine with the author giving short examples but he basically just describes his whole life in too much detail, it was very indulgent. I found this really annoying, I just wanted him to get to the point of it all, not give me a story about how he likes skiing and drinking hot chocolate. Overall I didn't find this book helpful.

I was given this book for free of my own choosing and voluntarily left this review.

Fantastic Audiobook- Highly reccommend

I really loved this audiobook, I’ve had intermittent insomnia for a few years now and always worry that it would get worse with more stressful times in life. Since listening to this book by someone who has experienced full blown insomnia I feel much better about my own sleep patterns. The way the author leads you on his story is so comforting and interesting that you get caught up in his life while being secretly reassured that what you do to force sleep (deep breathing- that was me) is not unusual and wont help in the long term. He sort of restores your faith in your bodies natural processes and your own sleep drive and it just massively takes the pressure off. I would recommend this book to anyone; insomniac or not.
Also the narrators voice is gorgeous- I could listen to him all day.

Life changing

I suffered with chronic insomnia for 14 years and didn't get any help from doctors specialists the lost gows on. After reading this book it really did save my life I defo recommend this book if you are suffering with insomnia and nothing has worked read this book and start to live a normal life.

Amazing Life Changing Audio Book

Gives easy to follow information and techniques that actually work. I'm actually starting to become a normal sleeper again.