| anxiety and chronic insomnia often go hand in hand. | | | | your thoughts are up to, you can focus on changing |
| In fact, they feed off of each other in the most | | | | them to something that works much better for you. |
| frustrating and annoying way. Both of these | | | | It's a good idea to write this replacement thought |
| problems, though, can be dealt with once you know | | | | down on paper as well. It gives it more substance |
| what you are working with -- and are willing to | | | | when you write things down. |
| patiently try several different techniques. | | | | For example, let's say you are lying in bed staring at |
| So what is the definition of sleep anxiety? It is a | | | | the ceiling. You are thinking, "If I can't sleep, I'll feel |
| paradoxical situation where your desire to sleep is | | | | terrible tomorrow. I won't be able to do well on the |
| making you so anxious that it is causing you to sleep | | | | test (or presentation or sales call or whatever). The |
| even less. But this cycle of misery does not have to | | | | boss will be disappointed. I might get fired. I MUST |
| continue. | | | | get some sleep or I'll be in serious trouble." |
| Sleep anxiety and chronic insomnia begin with the | | | | Rather than continue to dwell on that downer of a |
| inability to get to sleep. This leads you to start | | | | thought, suppose you asked yourself -- |
| getting anxious about getting to sleep -- and | | | | "Wait a minute. Is this really true? Lots of people |
| worrying about how your lack of sleep will affect | | | | manage very well without any sleep at all, and I've |
| your life and your health. | | | | done it many times myself. I might not feel my best, |
| Because you are so focused on getting to sleep, you | | | | but I can certainly do well enough. I can just muster |
| end up staying awake even longer... which of course | | | | my enthusiasm, take some deep breaths, smile more, |
| leads to even more anxiety about not sleeping. | | | | and who knows, things might just go much better |
| And then the cycle starts over again. | | | | than I could even imagine at this moment. There's no |
| The most ironic thing about sleep anxiety is that if | | | | reason to beat myself up so much, and besides, |
| your focus was not on getting to sleep, it would be | | | | what good does worrying do? No good at all. So Ill |
| so much easier to get to sleep... but you just can't | | | | just lie here and enjoy my time being awake." |
| help thinking about it. In fact, sometimes, as you are | | | | Replace your negative thoughts with thoughts that |
| lying in bed and starting to get drowsy, the thought | | | | are more true and helpful, and you may make a real |
| that sleep might actually, finally, be close at hand | | | | difference in your life. |
| pops into your head. | | | | This method of focusing on what is proactive and |
| But then... at that very moment... the worry that you | | | | positive instead of what you think is hopeless and |
| won’t be able to sleep gets triggered once | | | | negative has been helpful to many different people |
| again. What once seemed so close is now far, far | | | | with a variety of problems. |
| out of reach... again. | | | | Connected to cognitive behavioral therapy when it |
| So you can see how sleep anxiety leads to chronic | | | | comes to sleep anxiety is relaxation therapy. This |
| insomnia where you are simply unable to sleep. Sadly, | | | | focuses on the relaxation of both the mind and the |
| you are actually causing your own problems. | | | | body. It may include taking slow, deep breaths to |
| Fortunately, you can also be the one to solve your | | | | relax yourself. It may also include muscle relaxation |
| insomnia and anxiety problems. | | | | which can help you deal with the tension in your |
| To change your pattern of sleep anxiety keeping | | | | muscles. |
| you awake, you need to combine a few mental | | | | Relief of insomnia and anxiety is not a one time thing, |
| techniques. These include cognitive behavioral therapy | | | | though. It is something that needs to be practiced on |
| techniques, relaxation therapy techniques, patience | | | | a daily basis. In the beginning, try practicing these |
| and persistence. | | | | techniques for 30 minutes a day. This can even be |
| Cognitive behavioral therapy techniques focus on | | | | broken into two 15 minute sessions devoted to |
| looking at your thoughts and feelings and deliberately | | | | focusing on relaxing your mind and body a little. You |
| changing them. | | | | might be surprised how quickly you will start to see |
| Here are the three basic steps (very simplified, but | | | | results when it comes to your sleep anxiety. |
| they will at least give you an idea): 1)First, identify | | | | Of course, the real key to anything that is important |
| your thoughts. What exactly are you saying to | | | | is patience and persistence. Your sleep anxiety is not |
| yourself? If possible, write them down on paper in | | | | going to completely disappear after one day. Even |
| full sentences. | | | | after a few days, you may find that the anxious |
| 2) Next, determine whether your thoughts and | | | | feelings are not always completely gone. You need |
| feelings are an good reflection of reality... or whether | | | | to continue using the both the cognitive behavioral |
| they are causing you unnecessary harm. Are your | | | | techniques and the relaxation therapy techniques if |
| thoughts exaggerations, lies, or just plain harmful? | | | | you want to see real results. Be patient. Results will |
| 3) Once you have a better understanding of what | | | | come if you are persistent. |