Clinical psychologist Dr. Steve Orma experienced insomnia in his early 40s, marked by difficulty falling asleep or staying asleep. He was consumed with worry about whether something was wrong. This fear of not being able to sleep is known as ‘sleep anxiety.’ Orma, now a specialist in insomnia treatment, explains that untreated anxiety can hinder sleep, creating a cycle of increased anxiety and sleeplessness.
Cognitive Behavioral Therapy for Insomnia (CBT-I) offers a strong approach to overcoming sleep anxiety. This method is well-documented, effective for insomnia, and doesn’t rely on medication. Orma used CBT-I to address his sleep issues and now focuses on this method in his practice. Typically, a CBT-I program spans six to eight weeks, with strategies tailored weekly to adjust sleep behaviors and reframe thoughts about rest.
Practical CBT-I Techniques
For those not in a formal program, certain CBT-I practices can still be helpful:
Consistent Wake-Up Time
Aric Prather, sleep scientist and author of The Sleep Prescription: 7 Days to Unlocking Your Best Rest, emphasizes consistent wake-up times. This regularity maintains your circadian rhythm, your body’s internal clock, helping regulate when you feel sleepy. Picture a ‘sleep balloon,’ which fills with sleepiness throughout the day. By waking up at the same time daily, even on weekends, you keep your sleep cues stable.
Wind-Down Time vs. Bedtime
Dr. Ravi Aysola, director of the Sleep Disorders Center at UCLA, advises focusing on wind-down time rather than a strict bedtime. Shift from daytime activities to evening routines, such as reducing screen time, wearing comfortable clothes, and dimming lights. This approach reduces pressure to sleep immediately and lessens potential anxiety.
Schedule ‘Worry Time’
If stress hits at bedtime, set ‘worry time’ during the day. Prather advises using brain space while rested to address worries. Taking 10 to 15 minutes daily to note concerns can help your brain relax at night. This practice can prevent bedtime anxiety about unresolved issues.
Mindful Sleep Tracking
Aysola warns that sleep-tracking devices can lead to ‘orthosomnia,’ a type of insomnia driven by anxiety over sleep data. While trackers provide insights, maintain a healthy skepticism. Consider if data influences positive changes or increases stress. Try pen and paper for sleep tracking to focus on the quality of sleep rather than numbers.
Reshape Sleep Habits and Mindset
Changing sleep habits is part of the process, Orma notes. Shifting your mindset also matters. Sleep quality varies, and occasional poor sleep occurs. Adjust expectations, and improvement in sleep quality may follow. Contact the NPR Life Kit for further insights or connect via voicemail or email. Follow NPR Life Kit on Instagram for updates.