{"product_id":"sleep-like-you-mean-it","title":"Sleep Like You Mean It","description":"\u003cp class=\"western\" align=\"center\"\u003e\u003cspan style=\"color: #1b2d4f;\"\u003e\u003cspan style=\"font-size: large;\"\u003e\u003cb\u003eThe Insomnia-Busting Blueprint for People Who Lie Awake Overthinking\u003cbr\u003e\u003cbr\u003e\u003c\/b\u003e\u003c\/span\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"western\" align=\"center\"\u003e\u003cspan style=\"color: #1b2d4f;\"\u003e\u003cb\u003e\u003cspan\u003e\u003cspan style=\"font-family: Arial, serif;\"\u003e\u003cspan style=\"font-size: small;\"\u003e\u003ci\u003eCBT-I Techniques \u0026amp; Bedtime Routines That Finally Knock You Out (Naturally)\u003c\/i\u003e\u003c\/span\u003e\u003c\/span\u003e\u003c\/span\u003e\u003c\/b\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"western\"\u003e\u003cspan style=\"color: #2c2c2c;\"\u003e\u003cspan style=\"font-size: small;\"\u003e\u003cbr\u003eIt's 2am. You're exhausted, but your brain won't stop. The racing thoughts, the replaying of conversations, the tomorrow's to-do list, the anxiety about not sleeping that makes sleep more impossible. If you've tried melatonin, sleep hygiene advice, white noise apps, and every relaxation technique you can Google — and still can't switch off — this guide is what you've been looking for.\u003c\/span\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"western\"\u003e\u003cspan style=\"color: #2c2c2c;\"\u003e\u003cspan style=\"font-size: small;\"\u003eSleep Like You Mean It is built on Cognitive Behavioral Therapy for Insomnia (CBT-I) — the gold-standard, most evidence-supported treatment for chronic sleep problems, with response rates that exceed sleep medication without the side effects or dependency. Unlike generic sleep advice, CBT-I doesn't try to relax you into sleep. It dismantles the thought patterns, behavioural habits, and conditioned neurological responses that have been keeping you awake — and systematically builds a sleep system that works.\u003c\/span\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"western\"\u003e\u003cspan style=\"font-size: small;\"\u003eThis premium workbook delivers the complete CBT-I programme in a format that's clear, interactive, and implementable immediately — with a structured 4-week plan, 8 guided exercises, checklists, self-assessments, and a quick-reference toolkit. Everything you need to stop lying awake overthinking and start actually sleeping.\u003c\/span\u003e\u003cspan style=\"font-size: small;\"\u003e\u003cspan style=\"color: #1b2d4f;\"\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/span\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"western\"\u003e\u003cspan style=\"font-size: small;\"\u003e\u003cspan style=\"color: #1b2d4f;\"\u003e\u003cb\u003e\u003cbr\u003eWhat you will learn:\u003c\/b\u003e\u003c\/span\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"western\"\u003e\u003cspan style=\"font-size: small;\"\u003e\u003cspan style=\"color: #1b2d4f;\"\u003e\u003cb\u003eUNDERSTAND WHY YOUR INSOMNIA PERSISTS — AND EXACTLY WHAT TO DO \u003c\/b\u003e\u003c\/span\u003e\u003c\/span\u003e\u003cspan style=\"font-size: small;\"\u003e— learn the three-factor model of insomnia (why it begins and why it continues despite the original cause passing), the hyperarousal model at three levels (physiological, cognitive, and conditioned arousal about sleep itself), and the critical insight that every hour spent lying awake in bed strengthens the neural association between bedroom and wakefulness. The mechanism explains why standard sleep hygiene fails — and why CBT-I succeeds where it doesn't.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"western\"\u003e\u003cspan style=\"font-size: small;\"\u003e\u003cspan style=\"color: #1b2d4f;\"\u003e\u003cb\u003eSLEEP RESTRICTION \u0026amp; STIMULUS CONTROL — THE CORE CBT-I TECHNIQUES\u003c\/b\u003e\u003c\/span\u003e — a 7-step sleep restriction protocol (including how to calculate your sleep window, set your wake time anchor, and expand the window progressively as efficiency improves) with research evidence showing 75–80% response rates superior to sleeping pills, plus all six stimulus control rules with the mechanism behind each, what to do when you get up during the night, and how to distinguish genuine sleepiness from tiredness.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"western\"\u003e\u003cspan style=\"font-size: small;\"\u003e\u003cspan style=\"color: #1b2d4f;\"\u003e\u003cb\u003eTHE COMPLETE OVERTHINKING TOOLKIT \u003c\/b\u003e\u003c\/span\u003e— scheduled worry time protocol (with the worry parking lot notebook that contains anxious thoughts outside the worry period), the 3-2-1 bedtime brain dump that clears working memory, the cognitive shuffle technique (backed by 2022 RCT data reducing sleep latency from 25 to under 10 minutes), and the cognitive restructuring comparison table mapping six catastrophic sleep thoughts to accurate, evidence-based alternatives that reduce the physiological arousal driving wakefulness.\u003c\/span\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003cp class=\"western\"\u003e\u003cspan style=\"font-size: small;\"\u003e\u003cspan style=\"color: #1b2d4f;\"\u003e\u003cb\u003ePHYSIOLOGICAL RELAXATION \u0026amp; ACCEPTANCE TECHNIQUES\u003c\/b\u003e\u003c\/span\u003e — the physiological sigh (the fastest evidence-based intervention for acute arousal reduction via vagus nerve activation), step-by-step progressive muscle relaxation (meta-analysis: reduces sleep latency by 14 minutes; no side effects), the body scan as an anchor for the overactive mind, 4-7-8 breathing, and the paradox of sleep effort explained with cognitive defusion and mindful acceptance techniques from ACT that remove the meta-anxiety that often maintains chronic insomnia longest.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"western\"\u003e\u003cspan style=\"font-size: small;\"\u003e\u003cspan style=\"color: #1b2d4f;\"\u003e\u003cb\u003eTHE PERFECT SLEEP ENVIRONMENT \u0026amp; 90-MINUTE WIND-DOWN ARCHITECTURE \u003c\/b\u003e\u003c\/span\u003e— specific temperature range (65–68°F), mechanism-explained light management, brown noise rationale, lavender evidence, and the sleep-disrupting vs. optimised bedroom comparison table; a phase-by-phase 90-minute wind-down protocol; an 11-item nightly non-negotiables checklist; a 4-week implementation plan sequencing all techniques in the correct order; and a premium quick-reference CBT-I toolkit table covering all 10 core techniques with timing and mechanism.\u003cbr\u003e\u003cbr\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"western\"\u003e\u003cspan style=\"color: #1b2d4f;\"\u003e\u003cspan style=\"font-size: small;\"\u003e\u003cb\u003eIdeal for:\u003c\/b\u003e\u003c\/span\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli value=\"1\"\u003e\n\u003cp\u003e\u003cspan style=\"font-size: small;\"\u003eAnyone with chronic insomnia driven by overthinking, anxiety, or racing thoughts\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan style=\"font-size: small;\"\u003ePeople who have tried sleep supplements and apps without lasting results\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan style=\"font-size: small;\"\u003eAnyone who lies awake for hours before sleep or wakes in the night unable to return to sleep\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan style=\"font-size: small;\"\u003ePeople who want to understand why their insomnia persists — not just what to try next\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cspan style=\"font-size: small;\"\u003eA premium, genuinely useful gift for anyone in your life who is chronically sleep-deprived\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e","brand":"Life Info Hacks","offers":[{"title":"Default Title","offer_id":46833545740425,"sku":null,"price":14.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0767\/3960\/8713\/files\/SleepLikeYouMeanItCover1.jpg?v=1780330159","url":"https:\/\/lifeinfohacks.com\/products\/sleep-like-you-mean-it","provider":"Life Info Hacks","version":"1.0","type":"link"}