[larana]

Martin or those who’ve done coaching with him or successfully done CBTi,

Do you have any lists of positive or motivational sleep thoughts (or anything along those lines) to get through CBTi? Some of the statements I’ve come across either don’t apply or aren’t very reassuring/convincing. E.g., “I’ll be fine as long as I get my core sleep [5 hours]” – well, what if I’m often not getting core sleep? Or “I can handle it if I’m only having trouble sleeping a few nights a week” – in my case it’s nearly every night, not just a few. Even the statement that a poor night of sleep will build a stronger sleep drive is suspect. I know this is biologically true, but I have had many occasions where my hyperarousal has been strong enough to over-ride a huge sleep drive. So I feel like I’m lying to myself if I say this.

I’ve been collecting snippets of interview transcripts and things I come across that give me hope, but I thought it might be helpful to read through a list of affirmative statements every day. Anyone?

[Mona352]

My only words would be to remember even if things seem difficult doing CBT-I right now there are so many that have been helped. Because you think something doesn’t make it true.
Sometimes things get harder before getting better. You will have stumbling blocks throughout life but we get stronger from them. Know the power to change is within you

[Chee2308]

Hi Larana!
Instead of writing affirmative statements which you don’t believe in, another way is to write down why you fear poor sleep so much. Is it as bad as your brain presents it? Then be brave and challenge yourself to discover if this is true.

Rediscovering your own personality is also helpful. Do things like you always used to. What did you do whenever you were stressed before you had insomnia? Binge watching netflix, making a delicious meal, baking, gardening, going to your favorite restaurant, reconnecting with friends or whatever you find fun to do. Then do exactly that, this is your personalized way of destressing and it is often helpful because it won’t feel forced like writing down affirmations, which you don’t believe in or never did before.

[larana]

Doing my favorite things is a challenge right now because I’m living overseas for a year, away from friends, in a small apartment without my usual cooking/baking supplies, etc. I appreciate the broader point, though.

[Chee2308]

Hi Larana
Lol okay! The human mind is very creative. That is also why you are having this problem now, your mind is presenting you with scary thoughts of not sleeping, poor sleep and etc. But I can tell as a recovered person that all this is entirely made up and a hoax!

You need to find your own way to deal with it. Everyone does, there is no one size fits all, but the destination is always the same. It’s the freedom from fear and the resumption of the pursuit of other things that makes your life more fulfulling and satisfying. I hope you find it soon and best wishes!

[Angeli]

Hello Larana!

All the brain doesn’t want is a list of positive or motivational thoughts for sleep, or anything along those lines. That’s where he’ll keep you awake anyway. Have you ever heard of Paradoxical Intent? It’s the language of the brain. Paradoxical intent reduces the anticipatory anxiety associated with the fear of trying to sleep and not being able to. (Research this) I learned to talk to my brain and nowadays I struggle to stay awake. Just give the command and it shuts down. It’s training. Try it. It feels like magic. Good night!

[Author]

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