Addressing Sleep Anxiety with Cognitive Behavioral Therapy

Steve Orma, a clinical psychologist, experienced insomnia in his early 40s. He was consumed by thoughts of why he couldn’t sleep. This fear of sleeplessness, known as sleep anxiety, can worsen insomnia if untreated.

According to Orma, focusing too much on sleep often leads to more anxiety and less sleep. Cognitive Behavioral Therapy for Insomnia (CBT-I) offers a solution. CBT-I doesn’t use sleep medication and has shown effectiveness in treating clinical insomnia. Orma improved his sleep with CBT-I, and now centers his practice around it.

CBT-I programs typically last six to eight weeks, involving weekly meetings with a provider. These sessions aim to adjust sleep behaviors and thinking patterns around rest. Yet, even outside a formal program, CBT-I techniques can be useful.

Regular Wake-Up Times

Aric Prather, a sleep scientist, states that a consistent wake-up time helps establish sleep schedules. The body relies on circadian rhythms to cue sleepiness. Rising at the same time each day, even on weekends, maintains these signals.

Wind-Down Over Strict Bedtimes

Dr. Ravi Aysola recommends focusing on winding down activities rather than sticking to a specific bedtime. Activities such as turning off screens and dimming lights help transition into rest. This method reduces the pressure to fall asleep quickly and eases anxiety.

Scheduled Worry Time

Prather advises setting aside a daily time to address worries during daylight. This practice prevents concerns from surfacing at bedtime. Taking 10-15 minutes to list daily bothers can clear the mind for better rest.

Mindful Sleep Tracking

Managing sleep anxiety involves being mindful of sleep data from tracking devices. Dr. Aysola highlights that some develop orthosomnia, an anxiety about achieving perfect sleep. Monitoring sleep with awareness helps avoid stress from data.

Instead of relying solely on trackers, try pen and paper journaling to focus on sleep quality based on personal feelings rather than numbers. Adjusting sleep habits is crucial, yet mindset shifts are equally important. Sleep quality varies, and one should adjust expectations. As Orma notes, adopting this perspective can ultimately lead to better sleep recovery.