BOOK- zeez: step-by-step guide to quality sleep
Paperback is available from all Amazon online stores.
Please click on the book icon above to order your copy today. Please note that the above link will direct you to Amazon Germany site.
When ordering, please make sure that you place your order via your correct regional Amazon sites, for example, amazon.com refers to US or global, amazon.de refers to Germany, amazon.co.uk refers to the UK. Thank you!
ABOUT THE BOOK
"Zeez: Step by Step Guide for Quality Sleep" is a comprehensive guidebook that explores the importance of sleep and provides practical strategies for achieving high-quality rest.
In this insightful guide, Ilir combines scientific research, personal experiences, and expert advice to offer readers an in-depth understanding of sleep and its impact on overall well-being.
The book begins by delving into the detrimental effects of sleep deprivation, highlighting its contribution to various physical and mental health issues. Ilir emphasizes that obtaining sufficient and restorative sleep is crucial for optimal cognitive function, emotional balance, and physical vitality.
Drawing from his own struggles with sleep and subsequent research, Ilir presents a step-by-step approach to improving sleep habits. He covers topics such as creating a relaxing sleep environment, establishing a consistent bedtime routine, and adopting healthy sleep-promoting behaviors.
The author also explores the significance of factors like nutrition, exercise, and technology usage in relation to sleep quality.
What sets "Zeez" apart is its practicality. Ilir provides readers with actionable tips and techniques to overcome common sleep challenges, such as insomnia and daytime sleepiness. He introduces relaxation exercises, mindfulness practices, and effective sleep scheduling methods, enabling readers to develop their own personalized sleep improvement plans.
Moreover, Ilir tackles specific sleep-related issues, including jet lag, shift work, and sleep disturbances caused by medical conditions. By addressing these concerns, he ensures that the book caters to a wide range of readers seeking to enhance their sleep quality.
"Zeez: Step by Step Guide for Quality Sleep" is a valuable resource that empowers individuals to take control of their sleep habits and prioritize their well-being. With its evidence-based approach and practical advice, this book serves as a comprehensive manual for achieving restful nights and revitalized days.
Please click on the above book icon to order your copy of the paperback.
THE PROGRAM
a. "Before Bedtime"
b. "Bedtime Preparations"
c. "During Bedtime"
d. "After Bedtime"
e. "During Daytime"
Each of the time periods are headlined with the three key principles of achieving results:
a. The Goal - expected outcome.
b. The Principle - the rationale, or the reason, or the purpose for the need to take action.
c. Recommendations - list of specific actions that include the key CBT-I components.
Each of these key CBT-I components are described in detail in the "LEARN MORE" section.
3. MNEMONICS
We are using simple Expression or Word Mnemonics to help remember the key activities for each of the five time periods of the day covered in the program, such as R.E.S.T., R.E.L.A.X., S.L.E.E.P.Y., S.T.U.D.Y. and A.C.T. For more details on each, please "MY NEW SLEEP ROUTINE" section.
4. BELIEFS
Much of the program and the model is focused on altering behaviour (habits) to make progress in overcoming sleeplessness. It is worth mentioning the four most common unhelpful sleep-related cognitions and beliefs:
a. unrealistic expectations about sleep requirements, for example: “I must get my 8 hours of sleep every night”.
b. faulty attributions about the causes of insomnia, for example: “My insomnia is entirely due to a biochemical imbalance”).
c. excessive worry about sleep loss and amplification of its consequences, for example: “Insomnia will have serious consequences on my health”.
d. misconceptions about healthy sleep practices, for example: “If I only try harder, I’ll eventually return to sleep”. Some of these are deeply routed beliefs and will require a longer term approach, and in many cases may require professional therapy sessions.
5. WHO SHOULD NOT USE THIS PROGRAM
zeez is designed to be used on its own. zeez works even better when augmenting face-to-face with a healthcare professional.
Please note that zeez is not intended to replace therapy for those who need it.
Additionally, there are individuals who should refrain from using the program. Below is a list of recommendations for who should not attempt to use this program.
Please note that this list is not comprehensive and there may be other conditions that may be best dealt with first and separately before starting any recovery programs such as this.
Who's should not use the program:
• If you have an acute illness such as infections. The program should be used after full recovery.
• If you have been diagnosed with bipolar disorder.
• If you have been diagnosed with PTSD.
• If you are still in the process of alcohol abuse recovery.
• If you are using sedatives.
If in any doubt, please contact your health professional.
0. overview
1. program objective
2. the model
3. mnemonics
4. beliefs (cognition)
5. who should not use this program
0. OVERVIEW
zeez is a program that is intended to provide practical and useful resources for anyone struggling with sleeplessness. We seek to present noteworthy tips, tutorials and resources that we believe people challenged with sleeplessness will appreciate.
All materials and resources shared in the program are from various credible sources and professionals from around the globe and from empirical evidence on the successes of Cognitive Behaviour Therapy for Insomnia (CBT-I). CBT-I and general information about sleep is covered in more detail in Chapter Three of the book, "Sleep 101".
zeez is build on the principles of an old proverb: “ ... teach a man to fish ...“ (rather than "give a man a fish") with a mission to inspire everyone to go beyond overcoming sleeplessness, preventing sleeplessness and in the process learn about their individual sleeping needs.
1. PROGRAM OBJECTIVE
The program is put together to help accomplish:
a. improved sleep quality and quantity.
b. reduced sleeplessness related daytime impairments.
c. learn and practice techniques that will help with any future relapse or reoccurrence of sleeplessness.
2. THE MODEL
This program is broken down into time periods of the day that are in line with the circadian rhythm and the sleep drive as well as with most impact on making progress in overcoming insomnia.
These time periods are described in detail in Chapter Two of the book, "Creating a New Sleep Routine". Please see below a brief summary.
​
