How to address paradoxical insomnia (sleep state misperception)

YouTube Video VVVMNUxzTFVlVkEyal9Wc2w1NjI1c2hRLnE2aVJmVDM4cE1Z

Research shows that people with chronic insomnia often underestimate how much sleep they’re getting. So, if you have insomnia you might think it’s taking you longer to fall asleep than it actually is and you might be getting more sleep than you think you're getting.<br /><br />This sleep state misperception — not knowing when or if you are awake or asleep — is often driven by arousal, and this makes sense when you consider that people who don’t pay any attention to sleep, who spend no time thinking or worrying about sleep, tend to assume that they’re asleep for almost the entire time they’re in bed.<br /><br />Related video:<br /><br />How your recollection of sleep can be distorted and make insomnia recovery more difficult: https://www.youtube.com/watch?v=0fQoD9M_rlg<br /><br />So, what can you do if you think you might be experiencing paradoxical insomnia or this sleep state misperception?<br /><br />Something really quick and easy you can do is not check the time during the night! When you check the time, you activate the arousal system since you now have to process this new information and respond to the worry this information often generates — especially when it comes to how long it might be taking you to fall asleep or how much time you have left before your alarm is going to go off.<br /><br />Related video:<br /><br />Don't check the time during the night and you'll reduce sleep-related worry and anxiety: https://www.youtube.com/watch?v=YHZSyhGZteU<br /><br />Secondly, recognize that self-monitoring might be playing a role. When we monitor for sleep or for the effect of sleep, we might notice or pick up on things that could lead us to believe sleep didn’t happen or was insufficient. <br /><br />For example, if we feel groggy and lethargic when we get out of bed in the morning, we might think this is down to insufficient sleep — when that might not be the case.<br /><br />Related video:<br /><br />Why you shouldn't evaluate sleep based on how you feel first thing in the morning or mid-afternoon: https://www.youtube.com/watch?v=GU1BAYjztlE<br /><br />When we self-monitor, we become far more likely to notice things that might otherwise have gone completely unnoticed — for example, puffy eyes, wrinkles, aching muscles, etc. Similarly, if we make a mistake at work or experience a bad day, we might conclude that we didn’t get enough sleep.<br /><br />Related video:<br /><br />If insomnia doesn't cause any health problems why do you feel aches and pains after a bad night? https://www.youtube.com/watch?v=ucWebU7ukkI<br /><br />On this note, since a lot of sleep-related worry and arousal stems from concern about what the next day will be like if we can’t fall asleep or fall back to sleep, it can be really helpful to give yourself the opportunity to recognize how much control YOU have over the quality of your day and how little control insomnia has by engaging in enjoyable, enriching activities as often as possible.<br /><br />Related video:<br /><br />Adding more enjoyable moments to your life and planning fun activities reduces the power of insomnia: https://www.youtube.com/watch?v=5cg7HMiM-Z4<br /><br />Ultimately, the less you worry about sleep, the less attention you pay to sleep, the less you monitor for sleep (and for the effects of sleep) the easier sleep will be and the better able you might be to feel the difference between sleep and wakefulness — but really, perhaps the real goal should be not even caring or paying any attention to how much sleep you’re getting. <br /><br />If you can get to that point, that’s when you know that you’re truly leaving insomnia behind for good.<br /><br />▶ Subscribe to the Insomnia Coach channel (and be sure to click the notification bell afterward so you don't miss any videos): 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=youtube061220<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 provided for informational and educational purposes only. It is not medical advice 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 any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.<br /><br />#insomnia<br />#sleep

Insomnia Coach 12.7K views June 13, 2020 12:10 am

Research shows that people with chronic insomnia often underestimate how much sleep they’re getting. So, if you have insomnia you might think it’s taking you longer to fall asleep than it actually is and you might be getting more sleep than you think you’re getting.

This sleep state misperception — not knowing when or if you are awake or asleep — is often driven by arousal, and this makes sense when you consider that people who don’t pay any attention to sleep, who spend no time thinking or worrying about sleep, tend to assume that they’re asleep for almost the entire time they’re in bed.

Related video:

How your recollection of sleep can be distorted and make insomnia recovery more difficult: https://www.youtube.com/watch?v=0fQoD9M_rlg

So, what can you do if you think you might be experiencing paradoxical insomnia or this sleep state misperception?

Something really quick and easy you can do is not check the time during the night! When you check the time, you activate the arousal system since you now have to process this new information and respond to the worry this information often generates — especially when it comes to how long it might be taking you to fall asleep or how much time you have left before your alarm is going to go off.

Related video:

Don’t check the time during the night and you’ll reduce sleep-related worry and anxiety: https://www.youtube.com/watch?v=YHZSyhGZteU

Secondly, recognize that self-monitoring might be playing a role. When we monitor for sleep or for the effect of sleep, we might notice or pick up on things that could lead us to believe sleep didn’t happen or was insufficient.

For example, if we feel groggy and lethargic when we get out of bed in the morning, we might think this is down to insufficient sleep — when that might not be the case.

Related video:

Why you shouldn’t evaluate sleep based on how you feel first thing in the morning or mid-afternoon: https://www.youtube.com/watch?v=GU1BAYjztlE

When we self-monitor, we become far more likely to notice things that might otherwise have gone completely unnoticed — for example, puffy eyes, wrinkles, aching muscles, etc. Similarly, if we make a mistake at work or experience a bad day, we might conclude that we didn’t get enough sleep.

Related video:

If insomnia doesn’t cause any health problems why do you feel aches and pains after a bad night? https://www.youtube.com/watch?v=ucWebU7ukkI

On this note, since a lot of sleep-related worry and arousal stems from concern about what the next day will be like if we can’t fall asleep or fall back to sleep, it can be really helpful to give yourself the opportunity to recognize how much control YOU have over the quality of your day and how little control insomnia has by engaging in enjoyable, enriching activities as often as possible.

Related video:

Adding more enjoyable moments to your life and planning fun activities reduces the power of insomnia: https://www.youtube.com/watch?v=5cg7HMiM-Z4

Ultimately, the less you worry about sleep, the less attention you pay to sleep, the less you monitor for sleep (and for the effects of sleep) the easier sleep will be and the better able you might be to feel the difference between sleep and wakefulness — but really, perhaps the real goal should be not even caring or paying any attention to how much sleep you’re getting.

If you can get to that point, that’s when you know that you’re truly leaving insomnia behind for good.

▶ Subscribe to the Insomnia Coach channel (and be sure to click the notification bell afterward so you don’t miss any videos): http://www.youtube.com/channel/UCL5LsLUeVA2j_Vsl5625shQ?sub_confirmation=1

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=youtube061220

You can also find me here:

Website: https://insomniacoach.com
Twitter: https://twitter.com/insomniacoach
Facebook: https://facebook.com/insomniacoach
Instagram: https://www.instagram.com/myinsomniacoach/

All content found on the Insomnia Coach YouTube channel is provided for informational and educational purposes only. It is not medical advice 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 any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.

#insomnia
#sleep