Previously, we discussed the ability of the mind to develop phobias or negative thoughts that can cause sleep issues. If you have been dealing with insomnia, it may be possible you have developed negative sleep thoughts within your subconscious. They can compound your insomnia by turning the thought of sleep into a stressor.
In order to de-program your subconscious of these negative thoughts, you must reprogram it with positive sleep thoughts.
Begin by coming up with positive sleep thoughts such as:
- Sleep is a pleasant thing.
- Sleep is something to enjoy because it rejuvenates.
- Falling asleep is easy.
- I can relax and sleep in my bed.
When you notice your mind having a negative sleep thought, identify that it is not a fact, and then replace it with one or more of your positive sleep thoughts.
For instance, if you think ‘I will not be able to sleep tonight,’ ask yourself why that is a fact. Once you determine that the thought is not a fact but a fear, replace it with positive thoughts, such as, ‘I can relax and sleep in my bed. Falling asleep is easy.’ Do this exercise anytime you identify that you are having a negative sleep thought.
In order to help positive sleep thoughts take a strong root in the mind,** say them out loud and think on them.** Don’t recite them as you would your ABCs; truly think on the thoughts. For instance, think about how peaceful and relaxing your bed is and why sleep really is a pleasant thing.
Come up with more positive sleep thoughts as time goes along but, just as you should not sit and ponder on negative sleep thoughts, do not continually think about positive sleep thoughts. If you do, you may find that thinking too much about sleep backfires.
Someone who does not deal with insomnia does not spend much (if any) time thinking about sleep. So spending too much time thinking about sleep, whether it is positive or negative, will result in the subconscious thinking that sleep is a problem. So only use the technique when you catch yourself having negative sleep thoughts.
Naturally, as you begin the process of reprogramming your subconscious mind, you may find yourself doing the technique often. However, as time goes along and you start the reprogramming, these internal dialogue sessions should reduce. There may be instances when you have a setback. If so, keep in mind that relapses are to be expected and normal. Keep setbacks in perspective and simply begin again.
The mind is a powerful and mysterious thing. Just because a thought is in your mind does not make it a fact. You can reject or accept thoughts based on fact. Once you begin to take control of your mind and see thoughts for what they are – just thoughts – you will see that you actually hold the key to your own thinking and belief system. Like a muscle, once you use the technique and grow it, you will feel more powerful and in control of your life and of your sleep.
Martin is the creator of Insomnia Land’s free two week online sleep training for insomnia. Over 3,000 insomniacs have completed his course and 96 percent of graduates say they would recommend it to a friend.
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Martin is the creator of Insomnia Land’s free insomnia sleep training. His online course uses CBT techniques to teach participants how to sleep better without relying on sleeping pills. More than 5,000 insomniacs have completed his course and 97 percent of graduates say they would recommend it to a friend.