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The Women's Guide to Overcoming Insomnia: Get a Good Night's Sleep Without Relying on Medication Paperback – July 2, 2019

by Shelby Harris (Author)
4.3 out of 5 stars 91 ratings
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For every woman who “does it all” . . . except get a good night’s sleep!

More than 60 percent of American women have trouble sleeping― which isn’t surprising, as they have a higher risk of developing sleeping problems. But addressing this issue is more nuanced for women than for men; pregnancy and menopause are just two factors that add complexity to an already difficult problem. At the risk of jeopardizing work, parenting, relationships, or overall health, no woman can afford to deal with sleep deprivation on her own.

The Women’s Guide to Overcoming Insomnia is a roadmap for those who experience anything from occasional bad nights to chronic insomnia. It outlines several methods to overcome these issues and improve physical and emotional well- being. From medical sleep aids to nonmedical approaches, the book looks beyond the basics of sleep hygiene, helping women to retrain their bodies and minds for a good night’s sleep every night.
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  1. Print length
    288 pages
  2. Language
    English
  3. Publisher
    W. W. Norton & Company
  4. Publication date
    July 2, 2019
  5. Dimensions
    6.2 x 0.7 x 9.3 inches
  6. ISBN-10
    0393711617
  7. ISBN-13
    978-0393711615
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Editorial Reviews

Review

"Women face more than a few unique sleep challenges and Shelby Harris has provided a straightforward, comprehensive, and much-needed resource to explain what's going on and, more importantly, what to do about it. She expertly guides the reader through state-of-the-art treatment for insomnia using her clinical experience to illustrate how even the trickiest situations can be conquered."
― Janet Krone Kennedy, PhD, author of The Good Sleeper: The Essential Guide to Sleep for Your Baby (and You) and founder of NYC Sleep Doctor

"Dr. Harris's book is an important contribution to our understanding of the unique and often overlooked issues related to insomnia in women. A range of hormonal and lifestyle changes over the course of women's lives negatively affect their sleep patterns, and Shelby Harris provides useful, clear, and easily implementable strategies for combating insomnia at all stages of a woman's life from her years of clinical experience. Essential reading for any woman trying to understand and overcome her sleep disorder."
― Renee Monderer, MD, Assistant Professor, Department of Neurology, Montefiore Medical Center

"Most insomnia books do not address the unique biological alterations of sleep throughout a woman's life even though insomnia disproportionately impacts women. In this extraordinary, one-of-a-kind book, Shelby Harris finally talks directly to women about this issue. She is, without a doubt, the best sleep psychologist, having helped countless women sleep wonderfully through the night. It summarizes with ease a complex yet essential treatment modality for insomnia, i.e., Cognitive Behavioral Therapy. After reading it, women from any stage of life can conquer their insomnia once and for all!"
― Neomi Shah, MD, MPH, MS, Associate Professor of Medicine, Icahn School of Medicine at Mount Sinai, NY

"With clarity and compassion, Shelby Harris translates complex concepts and counterintuitive approaches into well-defined strategies that will restore sleep health and vitality. Harris offers comfort, support, and guidance to the paralyzing voice that fears the ability to sleep is lost. The Women's Guide to Overcoming Insomnia blends years of clinical experience, knowledge of sleep medicine, insightful application, and empathy―creating a trusted companion to any woman in need."
― Rebecca Q. Scott, PhD, Research Assistant Professor of Neurology, NYU School of Medicine

"This book is packed full of useful tips and information for every woman who wants to achieve more consolidated, deeper sleep on a regular basis. Whether you have chronic insomnia, an occasional bad night's sleep, or any sleep disruption in between, Shelby Harris will have you sleeping more soundly in no time. This book clearly details the gold standard treatment for insomnia, Cognitive Behavioral Therapy for Insomnia (CBT-I), in an approachable and entertaining way. You will learn to identify factors that trigger and maintain your insomnia, about 'sleep stealers' that negatively impact sleep, and how hormonal cycles affect sleep. Dr. Harris will help you identify and better understand your sleep pattern and then, most importantly, improve them with scientifically supported interventions. I will recommend this book to all of my patients."
― Rene D. Zweig, PhD, Clinical Psychologist, Certified Cognitive Therapist, and Director of Union Square Cognitive Therapy

"Easy to read, comprehensive, and full of useful information, this book gives helpful advice on practical lifestyle changes and sleep-specific techniques. Often used by sleep specialists, techniques such as sleep restriction therapy, stimulus control, cognitive therapy, and mindfulness can easily be performed by the patient. This is a book that every woman should read to understand good sleep practices, not only those with sleep difficulties. "
― Michael Thorpy, MD, Director, Sleep-Wake Disorders Center, Montefiore Medical Center

"This easy-to-read book looks at the impact of hormonal influences, offers a host of practical strategies, both behavioural and cognitive, for getting better sleep, suggests ways to sort our life stresses that get in the way of sleep, and looks at useful supplements. "
― Human Givens

About the Author

Shelby Harris, PsyD, is in private practice in White Plains, NY where she specializes in the use of Cognitive Behavior Therapy (CBT) for anxiety and depression. She is board certified in Behavioral Sleep Medicine (BSM) by the American Academy of Sleep Medicine and treats a wide variety of sleep disorders (insomnia, nightmares, circadian rhythm disorders, narcolepsy, apnea treatment noncompliance) using evidence-based non-pharmacological treatments. Before going into private practice, Dr. Harris was the longstanding director of the Behavioral Sleep Medicine Program at the Sleep-Wake Disorders Center at Montefiore Medical Center. 

Dr. Harris currently holds a dual academic appointment as Clinical Associate Professor at the Albert Einstein College of Medicine in both the Neurology and Psychiatry Departments. Dr. Harris has published and presented research on the neuropsychological effects of insomnia in older adults as well as behavioral treatments for insomnia, parasomnias, narcolepsy, and excessive daytime sleepiness. She is frequently invited by hospitals and organizations to give grand rounds lectures and workshops.

She obtained her undergraduate degree with honors from Brown University and graduated with her doctorate in clinical psychology from the Ferkauf Graduate School of Psychology, Yeshiva University. Dr. Harris completed her predoctoral internship at Montefiore Medical Center where she trained in the Sleep-Wake Disorders Center and received advanced postdoctoral training in Cognitive Behavior Therapy for anxiety and depression.

Dr. Harris has been an invited columnist for the New York Times "Consults Blog," Dr. Oz's website "You Beauty," and Psychology Today and is frequently quoted in the media, including such publications as The New York Times, The Huffington Post, The New Yorker, Wall Street Journal, and New York Magazine. She has appeared on the Today Show, World News with Diane Sawyer, Good Morning America, ABC7-NY's Eyewitness News, CBS News and ABC's Primetime: Live.

Product details

  • Publisher ‏ : ‎ W. W. Norton & Company (July 2, 2019)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 288 pages
  • ISBN-10 ‏ : ‎ 0393711617
  • ISBN-13 ‏ : ‎ 978-0393711615
  • Item Weight ‏ : ‎ 2.31 pounds
  • Dimensions ‏ : ‎ 6.2 x 0.7 x 9.3 inches
  • Customer Reviews:
    4.3 out of 5 stars 91 ratings

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Shelby Harris

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4.3 out of 5 stars
91 global ratings

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Perimenopause and debilitating insomnia!
5 out of 5 stars
Perimenopause and debilitating insomnia!
I refuse to take medication! I went on a mission to explore everything I could. Apps, supplements, podcasts, journals and books. I chose this book’s audiobook. I have life changing debilitating insomnia as I journey through perimenopause. First night after reading and implementing as many tips as I could - woke up only ONCE. Pictured is my “space” I created after finishing the book. I will be purchasing physical book as well. I will never look at sleep the same way again - CBT-I changed me. Thank you so much for this book. BUY this book, it will change your sleep in one night !!! (As long as you make behavior changes)
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Top reviews from the United States

  • Dr. Caroline Cook
    5.0 out of 5 stars Sleep saver!!!!
    Reviewed in the United States on March 24, 2025
    Verified Purchase
    I bought this book after struggling with sleep for 10 months through a pharmaceutical induced menopause at 37 and chemo. My dr tried all the things for it and we did ok…. Then tamoxifen was added and it was game over for sleep again. I learned that cbt-I is more helpful than most meds from the author and then bought her book as my options for this therapy locally were not great. And my schedule was tough to work it in. I needed more than sleep hygiene… if one more person told me to have a dark cold room and no blue light and tonsil a cup of herbal tea after a warm bath I might have slapped them. I didn’t want to use actual sleeping meds that disrupt sleep architecture more, and I can’t have hormones. I came to learn that some of my sleep disruptions are ok, and not detrimental to health and cognition. I also leaned into a home cbt-I strategy and sleep restriction and have had really great success. My sleep is not perfect, I’ll never sleep like I did pre cancer, but I wake up restored many more days than not.
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  • Zinger
    5.0 out of 5 stars GRATEFUL!
    Reviewed in the United States on September 5, 2024
    Verified Purchase
    This book has helped me ENORMOUSLY! I have been taking sleep medication for over 20 years and thanks to this book, I am now one month without taking it and am sleeping! I never thought it would be possible. Thank you so much. I highly recommend this book. It is so well presented, user friendly and clear. I am truly grateful!!!
    One person found this helpful
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  • Learning New Ways
    4.0 out of 5 stars Best Description of Circadian Clock and Sleep Drive I've Read
    Reviewed in the United States on July 29, 2019
    I read this book and am following the chapters on sleep restriction and sleep triggers.

    I am eleven days into following the sleep restriction chapter and the chapter on sleep triggers. One problem with the book is that I have no idea whether my experience with this process is normal or whether I am hurting myself by continuing it. In my second week of sleep restriction (to 7 hours 10 minutes allowed maximum in bed with a fixed wake-up time), I ended up pulling back on the restriction because I had four nights in a row averaging less than 4 hours a sleep. To get any sleep at all the last two nights, I've had to take Ambien. So, I shifted to going to sleep when I was sleepy as long as it was 10 pm or later. This failed, however, as I immediately became alert once I was in bed. I am still sticking to the fixed wake-up time. I am very sleepy during the day, useless for working, and have to do things to keep myself awake.

    I have had problems with insomnia since childhood, and it's become only more frustrating in recent years.

    This book offered the best description of (a) the circadian clock and (b) the sleep drive I have ever read. I saw a CBT doctor about 10 years ago for my insomnia, and he did a terrible job, mostly focusing on sleep hygiene. He also seemed to have some unresolved psychological problems himself, a common problem I've found in psychologists trained in CBT or behavior psychology, neither of which gets at subconscious emotional issues.

    In this book, Harris does a great job efficiently and directly explaining how the human body works on these sleep drive and circadian rhythm and offers a doable plan for restoring a reliable version of both.

    My rating was not a full five stars because she provides only very limited information about emotional triggers. She is concerned only with “worrying”. Her remedy for that is the typical CBT approach of (a) change your thoughts to (b) change your feelings. I think this is a robotic approach and is unrealistic and too primitive a method for dealing with emotional issues. Actual psychotherapy or “depth psychology’ is probably warranted for chronic emotion-based insomnia triggers, but she does not even mention it.

    The focus on women is a bit of tangential issue. While things like pregnancy, early lactation, and menopause might trigger insomnia, they are very manageable triggers in the clear way Harris explains it. She does a good job "shrinking" these phenomena to an appropriate place, rather than the often over-dramatized and pathologized position too many people place them.

    The real strength of the book is in the chapters on sleep drive/sleep triggers and on sleep restriction. It's helpful to read the whole book so you can understand the fundamentals of what you're trying to do with these. But don’t forget to get som other help with chronic emotionally based insomnia if you have it.

    Good job by Dr. Harris with as far as the book goes, however.
    33 people found this helpful
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  • red122
    5.0 out of 5 stars Book has been a savior!
    Reviewed in the United States on August 3, 2019
    Verified Purchase
    I've never, ever been a "good sleeper" but as I got older (now in my mid 40s), it got worse - the pressures of life would have me staring at the ceiling for hours in the middle of the night. I never wanted medication though because I was afraid it'd affect my day performance. Then came along this book, and if you're having trouble sleeping, I can't recommend it highly enough.

    This book helped in a number of ways:
    - Instead of just telling me what not to do, it helped me understand why certain choices I was making were really hurting me (like just lying in bed at night wide awake)
    - It helped me think about how I could change my behavior - even addressing common "I can't do that because..." excuses and how to overcome them
    - It gave me tools to measure, assess and improve my sleep
    - Most importantly, it made me realize that I'm not alone - which when you're up in the middle of the night, it's hard to remember that.

    I really am sleeping more soundly and when I wake up in the middle of the night, it's no longer a 3 hour marathon; usually, I just fall back asleep.

    I've got better sleep habits and I feel more empowered - going to bed doesn't intimidate me anymore. Now, I just go to sleep. Note: I'm not saying that I'm a great sleeper now - but I am saying that I'm sleeping better and I'm stressed about it (which might some of the reason I'm sleeping better!). I've had to make choices and it requires changing some of my behavior, but before, I was just guessing on what to do. If you're willing to put in the work, I really do believer you'll see some changes - I sure have.

    Thank you, Dr. Shelby Harris!
    17 people found this helpful
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  • Amazon Customer
    5.0 out of 5 stars Life Changing
    Reviewed in the United States on February 9, 2024
    Verified Purchase
    This program was not easy, but after decades with insomnia, it was the thing that finally worked! I did this program alongside mindfulness insomnia meditations, and I’ve slept well ever since. If I have a bad night, invariably it’s because I didn’t follow my schedule. This changed my relationship with and approach to sleep. I now look forward to going to bed rather than avoiding or stressing myself out about it. Commit yourself fully, trust the process and let your life change.
    One person found this helpful
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  • Julie Ireland
    5.0 out of 5 stars Excellent resource
    Reviewed in the United States on December 3, 2022
    Verified Purchase
    A great resource for anyone wanting to build a foundation of learning to improve their sleep and life. I would love to see a follow up book with some more in-depth information, but the author balanced sharing content without overwhelming the reader.
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