Clinical psychologist Steve Orma identified "sleep anxiety" as the fear of not being able to sleep, which can exacerbate insomnia. Cognitive Behavioral Therapy for Insomnia (CBT-I) is an effective, drug-free treatment for clinical insomnia, often lasting six to eight weeks. These CBT-I practices can help manage sleep-related stress:
- Maintain a Consistent Wake-Up Time: A consistent wake-up time, even on weekends, helps regulate the body's circadian rhythm, which in turn aids in establishing a consistent sleepiness cue.
- Focus on a Wind-Down Time: Instead of a strict bedtime, establish a wind-down period to transition from active daytime activities to nighttime relaxation. This involves unplugging from screens, changing into comfortable clothes, and dimming lights, which can reduce pressure to fall asleep immediately.
- Schedule "Worry Time": Dedicate 10-15 minutes during daylight hours to address anxieties by writing them down. This can prevent worries from surfacing at bedtime, allowing the brain to relax when trying to sleep.
- Be Mindful When Tracking Sleep: Excessive focus on sleep-tracker data can lead to "orthosomnia," anxiety about achieving perfect sleep. Trackers can be helpful if the information aids behavioral changes, but if they cause stress, consider alternative methods like journaling sleep experiences.