[JTthemillenial]

Question: Has anyone used paradoxical intention to help get themselves to sleep? It does seem to quell my performance anxiety and keep me from watching whether or not I am about to fall asleep. I remember Burn and maybe Deb talking about it a while back but haven’t noticed that anyone actually uses it.

[burn]

I never actually used paradoxical intention (lying in bed awake with eyes open and trying not to sleep). I was trying to understand if acceptance of wakefulness is a softer version of paradoxical intention. I now think that it is not. Now I not trying to strive for anything, not trying to fall asleep, not trying to stay awake and watch wakefulness too hard. Now I simply aim for rest at night, hopefully it will allow to re-associate night with sleep.
I don’t think anyone else in this thread discussed paradoxical intention. However, paradoxical intention method teaches us that it is our striving to sleep that can interfere with sleep. As we already know we should not strive or force sleep upon us.

[Martin Reed]

I think that this strategy can be helpful if “performance anxiety” or high sleep effort are the primary barriers to falling asleep. It’s not a strategy that I really discuss with my clients since I haven’t seen enough evidence-based protocols on the best way to implement the strategy — I think that taking advantage of the body’s sleep drive is probably a better way to improve sleep onset times.

Here’s a short video I recorded about paradoxical intention for insomnia.

There are more details about paradoxical intention therapy in Colin Espie’s book, Overcoming Insomnia & Sleep Problems

I’d certainly love to hear from people who have tried this approach and got results from it!

—

If you are ready to stop struggling with insomnia you can enroll in the online insomnia coaching course right now! If you would prefer ongoing phone or video coaching calls as part of a powerful three month program that will help you reclaim your life from insomnia, consider applying for the Insomnia Mastery program.

The content of this post 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.

[JTthemillenial]

Thanks, Martin! I can’t say I spend more than about five to ten minutes on this after I get into bed, but it does seem to prime me for acceptance of rest, if not sleep. At this point I am relying on a little bit of paradoxical intention, a little bit of sleep restriction and ACT methodology. It’s a lot of trial and error, but I do struggle with performance anxiety and paradoxical intention does seem to have a small impact.

[Author]

Posts