Clinical psychologist Steve Orma, who once experienced insomnia, struggled with sleep anxiety. He worried about his ability to sleep, a common concern among many. This anxiety often prevents restful sleep, creating a vicious cycle. Orma now specializes in insomnia treatment, focusing on cognitive behavioral therapy for insomnia (CBT-I).
CBT-I is a proven method for addressing sleep issues without medication. Orma found it effective for his insomnia and uses it in his practice. A typical CBT-I program lasts six to eight weeks, with weekly strategies for resetting sleep habits and changing thought patterns about rest. Even outside of a formal program, you can benefit from CBT-I techniques.
Wake Up Consistently
Maintaining a consistent wake-up time helps regulate your body’s sleep cues, according to sleep scientist Aric Prather. Your circadian rhythm, which functions as an internal clock, responds well to a stable schedule. Picture a ‘sleep balloon’ that fills during the day. Consistent wake-up times, even on weekends, ensure this process functions smoothly.
Establish a Wind-Down Routine
Dr. Ravi Aysola advises focusing on a wind-down period rather than a fixed bedtime. Transition from daytime to nighttime activities by disconnecting from screens, wearing comfortable clothes, and dimming the lights. This reduces pressure to sleep immediately and alleviates related anxiety.
Allocate Time for Worrying
Schedule specific ‘worry time’ during daylight hours, suggests Prather. This practice frees up bedtime for relaxation. Devote 10 to 15 minutes daily to writing out concerns to let your mind unwind when it’s time to sleep.
Monitor Sleep Mindfully
While sleep-tracking devices provide insights, they can lead to orthosomnia due to anxiety over achieving perfect sleep metrics. Dr. Aysola recommends assessing whether this data helps you make constructive changes or worsens insomnia. If sleep tracker data induces stress, consider using a pen and paper instead. Focus on qualitative rather than quantitative sleep reflections.
While reshaping sleep habits matters, changing your mindset is equally crucial, says Orma. Accept that sleep quality fluctuates. Adjust expectations to foster a healthier sleep approach.
This information was edited by Malaka Gharib, with art direction by Beck Harlan. Connect with us at LifeKit via voicemail at 202-216-9823 or email [email protected]. Listen to Life Kit on Apple Podcasts and Spotify, and subscribe to our newsletter. Follow us on Instagram at @nprlifekit.