And it really doesn’t matter what this routine is, as long as it contains these two criteria: In other words, you’ll be replacing that nagging voice that’s now causing your conditioned insomnia with a more soothing, kind, and sensible one.Īnd one of the best ways to do this is to give yourself something to look forward to when you approach the inevitable bedtime.īy setting up a bedtime routine, you will begin to associate the 30-45 minute period before bed with relaxation and calm. No, it won’t be an overnight change, but over the next couple of weeks, you can gently train your brain to think more helpful, calming, positive thoughts. Changing the Conditioning from Negative to Positive Your first goal is to simply do a series of pleasant, relaxing things before you go to bed… no more, and no less. Otherwise you will set yourself up for disappointment and make your conditioned insomnia even worse. I know that’s your ultimate goal, but it should not be your first goal. And even better? You do this before you actually cure your insomnia.ĭo not expect, at this point, to sleep better just because you establish a certain routine. ![]() You can turn the pre-bedtime period into a pleasant part of your day. So what’s the good news? Well, a habit can be changed. But it’s become an ingrained habit, an automatic response to stimuli… as the behaviorists call it. That’s why it’s called conditioned insomnia. This is called a “negative association” in behavioral therapy terms.Īnd do you think this negative association helps you sleep better? No, of course it doesn’t. The little voice inside you is saying things like “I hope I can get some sleep tonight” or “I probably won’t sleep tonight again” or “I wish I could get rid of this #$%* insomnia” or “I’m so tired but I’m sure I’ll have another miserable night, why oh why does this have to happen to me” …or something like that. You approach the bedroom with feelings of frustration, anxiety or depression. If you have conditioned insomnia, you have already unconsciously set up an unpleasant association with going to bed. But IT CAN BE DONE with the proper techniques. You’ve programmed this habit-forming brain with certain behavior and thoughts that have contributed to your chronic sleeplessness, giving you a full-blown case of conditioned insomnia. It would be a real chore to have to consciously plan our every routine action or behavior.īut it also is responsible for some of your misery. As we all know, the habit-forming part of the brain allows us to turn a series of actions or thoughts into an automatic behavior pattern that we repeat over and over without having to be consciously aware of every step.īe thankful for this brain mechanism, because it makes life a lot easier. ![]() The reason has to do with how the brain works. If you have conditioned insomnia, it’s very important to develop a pre-sleep routine.
0 Comments
Leave a Reply. |
Details
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |