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SLEEP PROBLEMS

Tools for falling asleep, and other useful practices to help with insomnia.

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Sleep problems, whether related to insomnia or disrupted sleep-wake cycles, contribute to
emotional dysregulation and cognitive decline. Poor sleep exacerbates symptoms of depression and
anxiety by impairing executive functioning, increasing irritability, and lowering frustration tolerance.

Over time, chronic sleep disturbance can contribute to maladaptive coping strategies (e.g., self-
medicating, rumination, and poor night routines) and a negative feedback loop of fatigue, stress, and
psychological distress. Some useful ways to better regulate your sleep include:

Stimulus Control

1.

Go to bed and wake at the same time each day, even on weekends, set alarms and routines.

2.

Only use the bed for sleep and intimacy - no phones, work, or TV.

3.

Avoid alcohol, coffee, and too much water before bed.

4.

If awake greater than 20 minutes, get up and do a low-stimulus activity (e.g., read in dim light), then return to bed when sleepy.

Acceptance of Insomnia

When worrying about not sleeping, notice the thought and let it be – you could try a ‘leaves on a stream exercise’.

Practice a body scan or mindfulness of breath instead of trying to"force" sleep.

Accept the presence of wakefulness without struggle—paradoxically, this reduces arousal.

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