Thinking errors and Sleep

 I have not slept in years!
I am always having trouble sleeping!
I never sleep well!
I can’t sleep!
I must sleep, or else…!
I have to get better sleep, or else…!
You have to help me sleep!
I should not be having so much trouble sleeping!
I should be able to sleep normally!

How many times I heard statements like these from people with insomnia over the years?!!  Psychophysiologic insomnia was the actual medical term for most of these people, though many had other problems that affected their sleep.  It was often difficult to seperate out how much of the problem was due to the worry about poor sleep, and how much to any other issues, medical or otherwise.

And trying to correct these thoughts was challenging.  These ideas are considered “thinking errors.” Most were exaggeration, awfulizing, and/or absolute statements that the insomniac swore were true.  They are not true per say, but for most of the insomniacs, they felt as if they were the truth.  However, they cannot be true in that they are exaggerated and opinionated judgements!  These opinions were held as the truth, and therefore the insomniac was convinced of their difficulty sleeping,which was actually out of proportion to how good-bad they really slept.

Treating these (mis) perceptions required techniques that help correct the inappropriate thinking that fall into what is called Cognitive Behavorial Therapy.  While effective, this form of therapy takes time, requires  motivated, dedicated persons (both the practitioner and the patient), and careful vigilance for other thinking errors that may arise!  Therefore, it takes someone with interest and experience to achieve the wanted results- better sleep for the insomniac.

Recently, I have found that there are simpler methods for doing the same thing as CBT.  One technique, Surrendering to the “What Is,” a Higher Power, God, or any other entity that is not the insomniac, helps distract the thinking mind, thereby relaxing the person, allowing better sleep. 

Also, declaring the opposite of the thought-opinion that is in error, will neutralize the thought that is causing the problem, and allow for better sleep as well.  An example is, ‘I never sleep well’ becomes ‘I always sleep well’ or ‘I never sleep badly.’  But this is not about positive thinking or affirmations, this is about “neutralizing” the thought that is hurting! Other examples are, ’I should be able to sleep normally!’ becomes ‘I should not be able to sleep normally!’ and ‘I must sleep, or else…’ becomes ‘I must not sleep, or else…’  When declaring the opposite of the thinking error,  the stress and anxiety associated with the thought go away instantly.  The insomniac should then relax and be able to ease into sleep, or at least fully accept and be at peace with “What Is” whether  this  means they will sleep or not.  Done over many nights, the insomniac will sleep better, and be in a more accepting mood at bedtime, and this will make the sleep time less dreaded, more relaxed, anticipated and productive.  The person sleeps or does not sleep, they will be OK with either!  And then eventually they will know if they are truly having sleep problems, or was most of it stress, anxiety, or worry about not sleeping!!!!

Sleep well, or do not sleep well; but do this well as well,,,,Gus