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- November 2, 2019 at 9:39 pm #33563
Manfred✘ Not a client
I just started (yesterday) the SR/SC-schedule (5 hours). Just slept for one hour. My big problem with sleeping is my sleep anxiety. I know theoretically what to do (for ex. cognitive restructuring), but right now I am not able to “control” my anxiety.
Any idea what do do? Just continue the programm? I one read an article from Lois Maharg (who wrote the book “They savvy insomniac”) the SR/SC routine extinguished her fear. But the frist days she was so frightened she couldn’t get sleep.
Any advice?November 13, 2019 at 2:44 am #33844
Martin Reed★ Admin
In the short-term, implementing evidence-based cognitive behavioral therapy for insomnia (CBT-I) techniques might lead to less sleep — however, sleep drive ALWAYS wins. So, if you only give yourself a specific (and appropriate) sleep window for sleep, you will start to sleep during that sleep window.
Sleep drive can overpower arousal and anxiety — put simply, we cannot stay awake indefinitely. Every minute of wakefulness builds sleep drive. Sleep drive will always make us sleep when it reaches a high enough level.
Through repeated exposure to the power of sleep drive, you will regain confidence in your ability to sleep.
It’s also helpful to evaluate the thoughts that lead to anxiety for accuracy. Thoughts are thoughts — they aren’t facts, and the thoughts we have are rarely accurate or factual.
Next time you feel anxious, ask yourself “What was just going through my mind?”. Uncover the thought that created the anxiety and try to evaluate it for accuracy. More often than not, you will be able to recognize that the thought isn’t very accurate — and certainly isn’t a fact!