A few tips on how to manage your sleep anxiety 🌝 ⤵️
of therapy that focuses on challenging disruptive, anxious thinking through behavioral changes and a realigned thought process.
Some experts suggest rewarding yourself, whether with a favorite food, a trip to the movies, whatever, the day after a bad night’s sleep. Disassociate a bad night’s sleep from having a bad day the next day. Don’t “lean in” to the tiredness. I was actually surprised at how well I was able to function after a poor night’s rest once I let go of how I wasto feel. Show your body and your brain that lost sleep is not as big a deal as you’d made it out to be.
That last bit is important because the more your body starts to associate the bed as the place where you DON'T sleep versus one where you do, the more entrenched your insomnia becomes. At one point, my own bed, which I'd loved for so long, began to feel like a cruel medieval torture chamber. Tal strongly recommends that insomnia sufferers not undertake sleep restriction on their own, especially if they have a psychological illness or other medical conditions.
The first few nights of sleep restriction can be terrible; you likely won't sleep much . Tal refers to these nights as the "death rattle" of insomnia. "When you make a negative association and you try to break it, sometimes your body will increase the conditioned response as an attempt to get it to continue before it gets better," he says. It’s almost certain though, that eventually, yousleep.
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