If you have chronic insomnia, scheduling time for daytime worry can help calm the mind at night

YouTube Video VVVMNUxzTFVlVkEyal9Wc2w1NjI1c2hRLk54OUhFbjYtTGhJ

If you have chronic insomnia, it's quite likely that your mind kicks into overdrive as soon as you get into bed. <br /><br />You might find yourself worrying about things like the effects of a bad night of sleep on your health (good news — there is no effect on your health: https://www.youtube.com/watch?v=RoX04HJihNI) or how you will get through the day if you have a bad night (good news — the quality of your day isn't entirely dependent on the quality of your sleep: https://www.youtube.com/watch?v=WgVyzX_HHxo). You might find yourself thinking about more mundane things, too — like your "to do" list.<br /><br />Regardless of what your mind chooses to fixate on, as you will no doubt be aware, an active mind can make sleep more difficult.<br /><br />Instead of trying to prevent these thoughts or worries from occurring (or trying to force them from your mind), it can be a good idea to make time to explore these thoughts and worries at a set time during the day.<br /><br />Try setting aside 20 minutes or so each day for "constructive thinking". Write down your worries, anxieties, even your "to do" list. Alongside each worry, write a potential solution. If a solution doesn't appear to exist at the current time, write this down and make a note that you will explore this again in the future.<br /><br />By scheduling a set time for constructive thinking each day, you will be able to process your thoughts and worries better (because you will be more cognitively alert) — and you can remind yourself of this next time these thoughts occur during the night.<br /><br />If a new thought or worry appears during the night, recognize it, accept it, and tell yourself that you will explore it further during tomorrow's scheduled constructive thinking period when you will be better able to process and evaluate that thought.<br /><br />Related videos: <br /><br />To reduce sleep-related anxiety, try to identify, evaluate, and address the reasons for the anxiety: https://www.youtube.com/watch?v=Fu_9_1qypY8<br /><br />Why CBT-I is so effective when worry, anxiety, and a racing mind are fueling your chronic insomnia: https://www.youtube.com/watch?v=FooE0_XW4_c<br /><br />▶ Subscribe to the Insomnia Coach channel: http://www.youtube.com/channel/UCL5LsLUeVA2j_Vsl5625shQ?sub_confirmation=1<br /><br />My name is Martin Reed and I am the founder of Insomnia Coach®. I offer sleep coaching services that give people with insomnia all the skills and support they need to enjoy better sleep for the rest of their lives. I also offer a free two-week sleep training course for people with insomnia at https://insomniacoach.com/sleep-training/?ref=youtube050719<br /><br />You can also find me here:<br /><br />Website: https://insomniacoach.com<br />Twitter: https://twitter.com/insomniacoach<br />Facebook: https://facebook.com/insomniacoach<br />Instagram: https://www.instagram.com/myinsomniacoach/<br /><br />All content found on the Insomnia Coach YouTube channel is for informational and educational purposes only. It is not medical advice or medical treatment and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or other licensed healthcare provider. All content is provided as is, and without warranties.<br /><br />#insomnia<br />#sleep

Insomnia Coach 525 views May 7, 2019 8:14 pm

If you have chronic insomnia, it’s quite likely that your mind kicks into overdrive as soon as you get into bed.

You might find yourself worrying about things like the effects of a bad night of sleep on your health (good news — there is no effect on your health: https://www.youtube.com/watch?v=RoX04HJihNI) or how you will get through the day if you have a bad night (good news — the quality of your day isn’t entirely dependent on the quality of your sleep: https://www.youtube.com/watch?v=WgVyzX_HHxo). You might find yourself thinking about more mundane things, too — like your “to do” list.

Regardless of what your mind chooses to fixate on, as you will no doubt be aware, an active mind can make sleep more difficult.

Instead of trying to prevent these thoughts or worries from occurring (or trying to force them from your mind), it can be a good idea to make time to explore these thoughts and worries at a set time during the day.

Try setting aside 20 minutes or so each day for “constructive thinking”. Write down your worries, anxieties, even your “to do” list. Alongside each worry, write a potential solution. If a solution doesn’t appear to exist at the current time, write this down and make a note that you will explore this again in the future.

By scheduling a set time for constructive thinking each day, you will be able to process your thoughts and worries better (because you will be more cognitively alert) — and you can remind yourself of this next time these thoughts occur during the night.

If a new thought or worry appears during the night, recognize it, accept it, and tell yourself that you will explore it further during tomorrow’s scheduled constructive thinking period when you will be better able to process and evaluate that thought.