End the Insomnia Struggle

Streszczenie książki

Colleen Ehrnstrom has a PhD in psychology, who currently works at the Department of Veterans’ Affairs in Denver, Colorado where she specializes in Acceptance and Commitment Therapy (ACT) as well as Cognitive Behavioral Therapy (CBT).

Mastering the art of rising from bed when unable to sleep and resisting the urge to return until genuinely tired is key to reinforcing the connection between your bed and sleep. Consistency in this practice, paired with a fixed wake-up time, helps regulate your internal body clock and sleep drive, as supported by research. Since insomnia lacks a universal solution, tools like a sleep journal can help identify personal patterns and guide tailored strategies, such as stimulus control therapy, which associates the bed solely with sleep. Understanding biological processes like the sleep drive and internal body clock further highlights the importance of harmony between these mechanisms for healthy sleep. Cognitive techniques like restructuring distorted thoughts and Designated Worry Time (DWT) offer additional ways to manage mental barriers to rest, ensuring worries and intrusive thoughts are addressed at appropriate times, ultimately fostering better sleep quality.

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