Clinical psychologist Steve Orma encountered insomnia in his early 40s, leading to an intense focus on why he couldn’t sleep. This obsession, often termed “sleep anxiety,” is a common response that can aggravate the situation. Left unresolved, it can hinder one’s ability to fall asleep.
The cycle of worrying about not sleeping increases anxiety, making it harder to relax and sleep, Orma explains. One effective method to tackle sleep anxiety is through Cognitive Behavioral Therapy for Insomnia (CBT-I). This treatment doesn’t rely on medication and has been proven effective for dealing with clinical insomnia. It played a significant role in Orma’s recovery, and he now incorporates it into his therapy practice.
Utilize CBT-I Techniques
CBT-I typically spans six to eight weeks, where a provider helps reset sleep habits and restructure sleep-related thoughts. Yet, you can apply some of these strategies independently, even if you’re not in a formal program.
Consistent Wake-Up Time
Maintaining a regular wake-up time helps the body regulate sleep cues. According to sleep scientist Aric Prather, this aligns with your circadian rhythm, ensuring consistent signals for when to sleep. Prather likens this process to filling a “sleep balloon” throughout the day, which signals readiness for sleep when full. Consistency is essential, even on weekends.
Focus on Wind-Down Time
Dr. Ravi Aysola, director of the Sleep Disorders Center at UCLA, suggests prioritizing wind-down periods over strict bedtimes. Shift from daytime to nighttime activities, such as reducing screen time, changing into comfortable clothes, and dimming lights. This approach eases the pressure of falling asleep and reduces related anxiety.
Schedule Worry Time
Designate a specific “worry time” during the day for stressful thoughts. Prather recommends using this time when you are more alert to contemplate concerns like taxes or personal issues. Doing this prevents these worries from intruding at bedtime. Spend about 10-15 minutes daily to jot down stressors, helping your mind relax at night.
Be Mindful with Sleep Tracking
The widespread use of sleep-tracking devices has introduced orthosomnia, an anxiety associated with achieving perfect sleep data. Aysola advises a cautious approach towards these tools. Consider if the data helps improve behaviors or merely adds to stress. If these devices induce fixation, consider tracking sleep with pen and paper to concentrate on the quality of rest.
Steve Orma emphasizes that reshaping sleep habits is only part of the solution. Adjusting your perspective on sleep is also crucial. Understand that sleep quality fluctuates and occasional poor nights are natural. With this mindset, improvement follows.
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