This method treats Insomnia by removing any inaccurate expectations you may have about sleep and changing the habits that may be negatively affecting your sleep. It will transform you into a good sleeper who finally looks forward to bedtime as an opportunity to rest, not worry.
PLEASE REALIZE
Cognitive Behavioral Therapy is NOT a quick fix for a sleep problem. Changing the way you think and deal with sleep will require steady practice over time. Frustration may arise if you expect dramatic results right away.
The first part of CBT involves modifying your thoughts, also known as cognitions, to create more positive feelings about falling and staying asleep. This method is based on the idea that how you think affects the way you feel and behave. Many insomniacs suffer from misbeliefs about sleep; the anxiety created by similar delusions may be preventing you from getting the sleep you need.
Do you share these common misconceptions?
I can’t sleep without medication
I have a chemical imbalance
If I can’t sleep I should stay in bed and rest
My life will be ruined if I can’t sleep
I need more sleep than most people
People ALWAYS awaken feeling refreshed
If I don’t sleep I won’t be able to work/go to school tomorrow
You need to confront, and then change, all misunderstandings about sleep. By discussing your fears and apprehension surrounding bedtime with Dr. Brodner, you will learn to no longer dread the bedroom, but instead view it as a sanctuary to relax, rest, and refresh yourself for tomorrow.
Common Insomnia misconceptions and how CBT can help
I absolutely must have 8 hours of sleep every night to function effectively the next day.
CBT response: You actually should be sleeping around 8 hours nightly. Research shows that most adults require between seven and nine hours of sleep to enjoy optimum performance, health, and safety.
There is no "magic number.”
Sleep needs are unique to each individual. If your nightly routine is disrupted and you do not get 7-9 hours of sleep, you will eventually need to be replenish this “debt” with additional sleep. Understand that this will be easily accomplished over the next few nights or on the weekend. Do NOT worry.
I can’t sleep tonight, so I won’t be able to sleep tomorrow night or the next night.
CBT response: Tonight’s restlessness does not determine the future. Everyone has occasional poor sleep. Understand that one bad night does not create a domino effect leading to Chronic Insomnia. Relax.
I won’t be able to get back to sleep if I wake up in the middle of the night.
CBT response: Your night is not ruined. You will be able to get back to sleep – remember to utilize relaxation techniques and DO NOT watch the clock. If you feel like twenty minutes has passed without falling asleep, get out of bed for a while, engage in a relaxing activity, and then return to bed when sleepy. Calm yourself.
The second part of Cognitive-Behavioral Therapy involves changing habits that may be adversely affecting your sleep. People who toss and turn in bed, unable to fall asleep for many nights, begin to feel frustrated. They dread bedtime, expecting to toss and turn for hours, and even the bed itself creates a negative response. The bad memories of past sleepless nights force many insomniacs to develop strategies to cope with the angst associated with their bedroom and bedtime. Unfortunately, these tactics actually perpetuate the Insomnia by decreasing the odds of naturally falling asleep.
Sleep Rules
- to bed only when you feel sleepy
- Use the bedroom only for sleep and romance
- Do NOT watch the clock – set your wake-up alarm and turn it around
- Leave the bedroom if you feel like you have not fallen asleep within 20 minutes
- Engage in a relaxing activity and return to the bedroom only when sleepy
- Arise at the same time each morning regardless of the amount of sleep obtained
- Not enough sleep will kill me
- Avoid daytime napping
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