CBT-I Session 7 Summary

CBT-I 7

This is a summary of the module CBT-I 7 for your reference.

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Your Sleep-related Thoughts

The way you think about sleep has a significant impact on your sleep patterns. See the diagram below for how your thoughts impact your emotions and behaviors related to sleep.

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Can you identify any unhelpful thoughts related to sleep you may have?

__________________________________________________________

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Sleep Beliefs Exercise

We will begin by identifying some of your sleep beliefs. Later this week, you will be introduced to skills that can help you alter these thoughts surrounding sleep.

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Not sleeping well has serious effects.

__ 1 - Strongly Disagree

__ 2 - Disagree

__ 3 - Neutral

__ 4 - Agree

__ 5 - Strongly Agree

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Today will be a bad day if I didn't sleep well last night.

__ 1 - Strongly Disagree

__ 2 - Disagree

__ 3 - Neutral

__ 4 - Agree

__ 5 - Strongly Agree

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If I didn't get enough sleep last night, I need to make up for it tonight.

__ 1 - Strongly Disagree

__ 2 - Disagree

__ 3 - Neutral

__ 4 - Agree

__ 5 - Strongly Agree

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If I am struggling to fall asleep, I need to try harder.

__ 1 - Strongly Disagree

__ 2 - Disagree

__ 3 - Neutral

__ 4 - Agree

__ 5 - Strongly Agree

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Understanding Your Answers

The more Strongly Agree or Agree answers you gave in the previous questions, the more likely it is your beliefs have a negative influence on your sleep behavior. Most of these beliefs may be exaggerated or even incorrect.

Let's explore ways to manage these unhelpful thoughts.

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Acceptance

With your insomnia, you may try really hard to fight your inability to sleep, spending a lot of time in bed attempting to increase your sleep.

Instead, accept the fact that you are awake. It’s that simple! By shifting to acceptance, you release yourself from thoughts and feelings that interfere with your sleep drive.

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Paradoxical Intention

When you’re in bed and you’re having a difficult time falling asleep, have you ever tried just staying up? By reducing your sleep effort, you may actually fall asleep faster - this is what we refer to as paradoxical intention

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How confident do you feel replacing your sleep-interfering thoughts with sleep-promoting self-talk?

1 - not confident at all to 10 - completely confident

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What is an example of an unhelpful sleep belief you still hold on to today? __________________________________________________________

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What evidence do you have that your unhelpful sleep thought is untrue?

__________________________________________________________

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What is a more balanced, helpful, or accepting thought you can replace your unhelpful thought with?

__________________________________________________________

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The degree to which you hold on to unhelpful sleep beliefs determines the amount of effort you require for sleep. Being mindful of this and replacing them with helpful, balanced, and accepting self-talk reduces the distressing/sleep-interfering thoughts. ~~~~~~~~~~~~~~~~~~~~~~~

Mood and Sleep

Mood and sleep are associated. For example, it is common for people who don't get enough sleep to feel anxious or depressed.

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What patterns have you noticed with your mood and sleep?

__________________________________________________________

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Sleep-related Anxiety

It is common for sleep-related anxiety to negatively impact your thoughts. It is also common for medication side effects, stress, and other factors to contribute to negative thoughts. These thoughts (no matter the root cause) can often be exaggerated, which can make it even more difficult to sleep.

By addressing these exaggerated thoughts, we can begin to lessen the stress or anxiety surrounding sleep.

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List your stress-related thoughts/worries about sleep, beginning with ones that bother you most.

__________________________________________________________

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For your most stressful sleep thought from the previous question, ask yourself, "And then what? What would that mean? What's the worst case scenario?" __________________________________________________________

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It is common for sleep-related anxiety to negatively impact your thoughts. These thoughts (no matter the root cause) can often be exaggerated, which can make it even more difficult to sleep. With practice like you have just done, you'll be able to get a better handle of our stressful thoughts about sleep.