For the next week or so, maintain a sleep log. Note the following: a) Time you get into bed, b) Time taken to fall asleep, and c) How many times do you wake up once asleep? d) Rate the quality of sleep as a percentage. Make a note of any exception days. Are there…
These three exercises, which are excellent treatments for insomnia, can be tried at home just before bedtime to help you relax and sleep. Body Scan Lie on the bed in a slightly dark bedroom and breathe,usually just noting your breath for two to three minutes.Then, start mentally scanning your body, starting from your toes.…
This week, you can start journaling your thoughts so we can have a list of negative thoughts you can reframe and challenge. There will be many thinking errors when sleeplessness and insomnia are an issue in your life. This week, journal any thoughts you have that are negative about sleep and any thinking errors,such…
SLEEP HYGIENE Sleep hygiene means forming habits and practising healthy behaviours to help our sleep cycle and maintain a 24-hour circadian rhythm. Just like when a toddler is getting potty trained, using the potty regularly will train the child to associate using the toilet and toileting, you can train your mind to sleep on hitting…
Dedicated Worry Times and Paradoxical Intention In this blog, we will describe two techniques that will help you overcome insomnia. One is “Dedicated worry times”. Worry is when one thinks about adverse and negative events that might happen in future. During the day time, people tend to worry all the time. Dedicated worry times are…
Sleep Restriction Therapy Sleep restriction Therapy is a part of Cognitive Behaviour Therapy used to treat people with chronic insomnia, significantly when their sleep duration is reduced and the number of times they wake up in between is also more. Arthur Spielman devised it. Now, let us look at the meaning of sleep efficiency so…
This is the last mindfulness exercise; you can do this at night while trying to sleep. The cycle of sleeplessness might cause frustration. You can do this exercise for 20 minutes. If you continue to be sleepless, get up and sit on a chair doing a calming activity, such as listening to music for 10…
This is an exercise to defuse and process your emotions. Sit comfortably, close your eyes, and take a few deep breaths. Visualise the last time you experienced a lot of self-criticism. Bring your focus to your abdominal region. Can you feel the emotion brought about by that thought when you criticise yourself? What is that…
You can read this story, which acts as a metaphor to help you overcome your mind’s resistance and reflect that the more you hold on to the past, your emotions, and your thoughts, the more you will suffer, and this may manifest as insomnia—poor sleep. Write down ONE issue or concern that occupies your mind…
In this exercise, you will learn to breathe lovingly and compassionately. Self-compassion is about mindfulness, common humanity and kindness. Your breath is a tool that you can use to keep practising acceptance and compassion. Lie down in a chosen place. This exercise can be done closer to bedtime or even just before sleep. Lie down…
