The problem with trying to sleep.
One Minute For Your Health #6
IT WORKED!!
These are words I’ve heard quite a few times from clients with sleep problems.
Usually spoken in a mixture of total surprise and euphoria.
If you’ve ever had sleep problems you know how much it sucks.
A bad night’s sleep means we’re crankier, we’re hungrier, we’re more forgetful, we’re less active and we’ve got less libido.
And usually the harder we try to sleep the more problems we end up having.
This week’s #1M4YH tip is my number one advice to help my none sleeping clients sleep.
Here’s my advice: “Stop trying.”
In other words, use a paradoxical intention to help you sleep.
Research shows that asking people with insomnia to try and not sleep reduces their anxiety about not being able to sleep, which paradoxically helps them sleep.
Have you ever been in a meeting, conference or lecture (where you’re really not supposed to sleep) and suddenly felt an overwhelming sleepiness?
As in, you had to fight the need to sleep?
That right there is the paradoxical paradigm at work.
The minute you’re not focusing your attention on trying to get to sleep you allow your body to take control and do a thing it does well - sleep.
So this week’s #1M4YH challenge is this; next time you can’t sleep tell yourself you are not allowed to sleep. Lie in bed (no phones, no light, no noise) and force yourself to keep your eyes open. Focus all your attention on not sleeping.
And see what happens.
I’d love to hear how it goes for you! Tag me on Instagram or Facebook using the hashtag #1M4YH.
Know someone who can’t sleep? Why not share this email with them.
P.s. The paradoxical intention works based on the assumption that you’ve taken care of the sleep basics already. If you’re not sure if you have, then read my article on sleep here.
You can find a free Sleep Checklist to find out what changes you may need to make here.
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Links and References:
Zhang, R.X., Yu, Y., Li, L., Zhao, W. and Guo, S.J., 2016. Analysis of the intervention effect of paradoxical intention therapy in patients with community chronic insomnia. Modern Preventive Medicine, 15.
Ascher, L.M. and Efran, J.S., 1978. Use of paradoxical intention in a behavioral program for sleep onset insomnia. Journal of Consulting and Clinical Psychology, 46(3), p.547.
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