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Sleep Well With Sleepezy
A warm welcome to our new subscribers and a big "Hello" to all our loyal readers :-)
I wasn't looking for anything else to sell. I had everything I wanted; Sleep books, hypnosis audios, herbal remedies and isochronic tones CDs. It's a good cross section of the best products.
Then along comes this new book "Natural Sleep Secrets" (ugh - cheesy!) so I thought I would ignore it. I was busy & didn't want to purchase & evaluate anything new right now, after all I knew it all didn't I?
Then I had a rethink "I'm in the business of improving people's sleep, I can't make an arbitrary judgement on something I haven't even read yet!" So I grudgingly bought the book and started to read...
Did I find anything new? Absolutely! To my surprise "Natural Sleep Secrets" contained a lot of new material. Stuff like "Prior Wakefulness", "Sleep & Digestion", "Why we Don't Need Sleeping Pills", "Actual vs. Imaginary Stress", "How Negative Thoughts Affect Your Sleep", "Pre-Sleep Routines", "Calculating Your Effective Sleep Ratio (ESR)", "Sleep Restriction Therapy" and a lot more...
There's also some great new material on zapping stress. This is very effective and I'm putting it to good use! Here's an excerpt for you to try:
Altering Your Mindset
Changing the Way You Think about Sleep
We have seen how the way you think about sleep can lead to feelings of frustration, anxiety and worry, and how these negative emotions lead to physiological changes in your body that can cause insomnia. This should be proof that the mind has tremendous power over the body (and your emotions).
Not only can the way you think improve your sleep, it can also give you a greater sense of self-esteem and self-control. This is because you are choosing to go through a process where you are in control of rather than being controlled by external factors such as sleeping pills. The solution to thought problems comes from within, not from an outside source.
Practical Examples of Cognitive Restructuring for Reframing Negative Beliefs
The goal of cognitive restructuring is simply to replace the negative thoughts you have about sleep with other more sleep promoting beliefs and thoughts.
Cognitive restructuring may sound dreadfully complicated, but in reality it is very straightforward. It is simply a way of rearranging habitual patterns of thought in your mind.
Developing new positive habits of thought by using cognitive restructuring can reverse a lifetime of negative thinking and negative self-talk.
You can use cognitive restructuring to reverse the concerns and anxieties that you have about sleep, which trigger the stress response and cause wakefulness.
In order to replace these negative and often unconscious beliefs, you need to first identify and become aware of them. Once you have pinpointed these exact sleep-inhibiting thoughts, you will need to replace them with sleep promoting alternatives.
One crucial step is to eliminate worry. The more importance you place on getting a good night’s sleep, the less you will actually sleep. The more important sleep is, the more worry it generates – this is a primal human response.
Rather than labelling the potential lack of sleep as disastrous, you must teach yourself to attach new, more positive and more accepting meaning to the possibility of being unable to sleep:
"I will get all the sleep I need to be happy, alert and fully functional."
"I fall quickly and easily asleep and sleep the whole night through."
"It’s not the end of the world whether I sleep well or not."
"Sleep or no sleep, I will pull through tomorrow."
Similarly, trying to force sleep is not only ineffective, it is downright counterproductive.
Identifying your negative sleep thoughts as you read this and finding more positive alternative sleep thoughts to take their place, will be a good start - but it won’t be enough!
These new positive alternative sleep thoughts and beliefs must become an integrated part of your belief system. This only occurs with practicing awareness and actively monitoring your thoughts in order to pinpoint your exact negative thoughts and their underlying beliefs. Once aware of the exact nature of these thoughts and beliefs, it’ll be of great help to note them in a journal, along side writing the positive alternate sleep thought with which you choose to counter it.
"I never sleep well," becomes "I sleep deeply and restfully all night long."
"I know I’m going to feel horribly tomorrow," is countered with "I know I’ll feel sharp, rested, and alert tomorrow."
This may sound somewhat bothersome, but in reality, it is very straightforward and simple. Most people have only a few standard negative sleep thoughts, but they can have a tremendously negative effect.
I used to have a typical one that I would always repeat to myself whenever I would feel particularly alert at bedtime: "I’m never going to fall asleep tonight".
I replaced it with the positive affirmation,
"I will fall asleep quickly and easily tonight"
After consciously identifying this negative sleep thought, it still persisted every night for a while, but having identified it, I would immediately put my mind at ease by reaffirming that "tonight I will easily fall asleep," and "no matter what, it’s not the end of the world," and "I will certainly be able to function at a high level tomorrow." I developed the habit of calming myself every time a thought about my ability to sleep would pop up.
It didn’t take very long before the original negative thoughts no longer appeared!
This Month's Article
If you are currently using sleeping pills, this aticle may make you think twice!
As always if a link doesn't work, copy and paste into your browser.
Until next time, my very best wishes to you.
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