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 days when you can sleep well? What is different about exception days? What went on during the daytime that helped you sleep better? Can you use your resources to replicate that day?
Next, make notes about your thought patterns and beliefs about sleep.
What are your beliefs and expectations about sleep and a healthy sleep routine?
Note down and target any NEGATIVE SLEEP THOUGHTS. “I can’t sleep”, “Something is wrong with me if I can’t sleep”, “It will not get better”. Change to POSITIVE SLEEP THOUGHTS. “There are some days that I do sleep, including the mornings”, “Many perfectly healthy people struggle with sleep”, and “Good days (or nights!) do not last- nor do the bad ones.”
Letting go of expectations and embracing acceptance goes a long way.
Learn to manage your expectations. Acceptance is critical to successful and peaceful nights.
To learn to embrace acceptance, have an “acceptance” mantra. Accept that you cannot sleep or have a sleep that you think is optimal. Give up your beliefs about sleep, such as that sleep should be 8 hours, that you must go to sleep immediately, and so forth.
Reduce expectations and go to bed with the idea of resting and being mindful rather than sleeping. When in bed, techniques such as deep breathing and body scan will help relax your body further.
You can use weighted blankets and comforters to relax. Now, let us see how you can write a sleep story.
Let me outline an example of an ideal sleep story. Visualise and write about a stress-free and productive day at the office, spending time with colleagues, enjoying your lunch and exercising. You can visualise and note down the healthy diet that you are eating and have a few laughs and fun moments. You can note down the chattering and banter with your friends and colleagues about light-hearted and happy events. You then visualise and note about going home, winding down, and doing relaxing activities such as music, reading, and TV. You don’t ruminate or think about your past or future.You revel in the present and enjoy this day to the fullest. You go to bed tiredand relaxed but happy. You have a good night’s sleep.
I just read this example story once. In this story, what points can you learn from? Does it help you to set goals? What hurdles may you foresee? What strengths and resources do you have to overcome hurdles and achieve your goals? Can you write a similar story to help you have the perfect day and night’s sleep? When you start helping yourself, insomnia will be a thing of the past. Insomnia happens when both the quality and quantity of sleep are affected. This can occur due to lifestyle factors, and we must always consider this first and help ourselves.
In Chennai Minds we offer exclusive treatment for Insomnia and have developed packages which incorporates diet, psychoeducation, CBT, yoga and mindfulness. Chennai minds , the Best Psychiatrist in Chennai now also offering Telepsychiatry including Online Counselling for Depression and OCD as well.
Frequently Asked Questions
What is a sleep log, and what information should i record in it for insomnia therapy?
You should maintain a sleep log for about a week or so. In this log, you should note:
How do my thoughts and beliefs impact my sleep, and what should I do about them?
Your thought patterns and beliefs about sleep are important. You should note down and target any NEGATIVE SLEEP THOUGHTS, such as “I can’t sleep” or “Something is wrong with me if I can’t sleep,” and change them to POSITIVE SLEEP THOUGHTS like “There are some days that I do sleep” or “Many perfectly healthy people struggle with sleep
What role does "acceptance" play in managing insomnia?
Letting go of expectations and embracing acceptance goes a long way and is critical to successful and peaceful nights. This means accepting that you might not sleep or have a sleep that you think is optimal. You should give up beliefs about sleep, such as the idea that sleep should be 8 hours or that you must go to sleep immediately. An “acceptance” mantra can help you learn to embrace acceptance
Are there any specific relaxation techniques or tools mentioned that can help in bed?
Yes, when in bed, techniques such as deep breathing and body scan will help relax your body further. Additionally, you can use weighted blankets and comforters to relax
What mindset should i adopt when going to bed if I struggle with sleep?
You should reduce expectations and go to bed with the idea of resting and being mindful rather than sleeping
What is a "sleep story" and how can i use it?
A “sleep story” is a technique where you visualize and write about an ideal, stress-free, and productive day. This visualization includes aspects like a good day at the office, spending time with colleagues, enjoying lunch, exercising, eating a healthy diet, having laughs and fun moments, and chattering with friends about light-hearted events. You then visualize going home, winding down with relaxing activities like music, reading, or TV, without ruminating on the past or future, reveling in the present. The goal is to go to bed tired and relaxed but happy, and have a good night’s sleep. Writing a similar story can help you set goals, foresee hurdles, and identify your strengths and resources to overcome them
What are often the first factors to consider regarding the cause of insomnia?
Insomnia can occur due to lifestyle factors, and these must always be considered first when helping yourself
