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Cognitive Behavioural Therapy for Insomnia

Cognitive Behavioural Therapy for Insomnia

Insomnia, the most common sleeping disorder, makes it difficult to get to sleep or stay asleep. The leading insomnia treatment is called Cognitive Behavioural Therapy for Insomnia (CBTi) CBTi has over 100 ‘gold standard’ randomized controlled trials supporting its use...

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Paradoxical Insomnia – Feel like you Never sleep?

Paradoxical Insomnia – Feel like you Never sleep?

It’s actually really common to come across people who say they just don’t sleep. They feel like they never fall asleep. They insist they get zero sleep, and that they haven’t gotten any sleep in weeks. Because people remember the ‘worst’ or most ‘extreme’ episodes...

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Getting a good night sleep with insomnia is everyone's dream, right? Naturally when you haven't slept well a good night feels good! Acknowledge it. That's fine.
The problem arises when we 'celebrate' that good night. Why?
We then want to figure out 'what made it happen' so we can 'do it again'. Courtesy that joyful dopamine hit we indulged in.  Trying to 'make it happen again' sets up lots of problems, such as....
Performance anxiety
Overfocussing on what 'caused' it to happen
Reinforces the idea that a bad night of sleep is something to avoid/make stop
Sets up a 'battle' - the 'good' vs the 'bad'
Creates 'striving', and lack of acceptance - the better night becomes the 'measuring stick' to which we compare all other nights  Even when people DO NOT have insomnia, they have nights that vary wildly in quality and quantity. They don't compare the nights.  When people DO have insomnia and get in the comparison trap after a good night,  they set themselves up for worse sleep by examining it, thinking about it, pining for it, trying to recreate it.  They may have another good night or another bad one....and when the less good night comes (inevitably) it sets the cycle off again.
This is how people get on the 'trying stuff' rollercoaster. Try 'a thing'. Feel relief because the bottle says it will help with sleep. Relief leads to better sleep. Until a natural change or a leaning into the old tendencies.  Then 'it didn't work', and back on the cycle.
Avoid comparing your night of sleep to any other night.  They are like people - always different, always changing. Trying to pin them all down to fit into an ideal will only create more sleeping problems.
_____________________
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Naturally when you haven't slept well a good night feels good! Acknowledge it. That's fine.

The problem arises when we 'celebrate' that good night. Why?

We then want to figure out 'what made it happen' so we can 'do it again'. Courtesy that joyful dopamine hit we indulged in. Trying to 'make it happen again' sets up lots of problems, such as....

Performance anxiety

Overfocussing on what 'caused' it to happen

Reinforces the idea that a bad night of sleep is something to avoid/make stop

Sets up a 'battle' - the 'good' vs the 'bad'

Creates 'striving', and lack of acceptance - the better night becomes the 'measuring stick' to which we compare all other nights


Even when people DO NOT have insomnia, they have nights that vary wildly in quality and quantity. They don't compare the nights. When people DO have insomnia and get in the comparison trap after a good night, they set themselves up for worse sleep by examining it, thinking about it, pining for it, trying to recreate it. They may have another good night or another bad one....and when the less good night comes (inevitably) it sets the cycle off again.

This is how people get on the 'trying stuff' rollercoaster. Try 'a thing'. Feel relief because the bottle says it will help with sleep. Relief leads to better sleep. Until a natural change or a leaning into the old tendencies. Then 'it didn't work', and back on the cycle.

Avoid comparing your night of sleep to any other night. They are like people - always different, always changing. Trying to pin them all down to fit into an ideal will only create more sleeping problems.

Any questions, drop them below!

// MY C O M M U N I T Y

🏡 You'll feel like you're home when you join my FREE facebook group where we talk all things sleep and insomnia in a tight knit interactive community! It's called Sound Sleep Strategies 💤

https://www.facebook.com/groups/soundsleepstrategies


// F O L L O W ME

👁‍🗨 Instagram | https://instagram.com/tracythesleepcoach/​
👁‍🗨 Facebook | https://Facebook.com/tracythesleepcoach/​


// C O N T A C T M E

[email protected]

YouTube Video UExJZ2o0TkEyWlZQYVE1RVlLZlFLU0FXWm00X0k5dTVPWS4zMDg5MkQ5MEVDMEM1NTg2

Getting A Good Night Sleep With Insomnia - Why Not Celebrate?

Tracy The Sleep Coach

Learn and act, but let sleep take care of itself...

Tracy