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An example of an issue you might address would be the feeling that it is
extremely important that you get a good night’s sleep. If you feel that a poor
night's sleep will be a disaster, it is only going to generate more worry and
anxiety, making sleeping that much more difficult. You can challenge this thinking
and simply consider other considerations that will reduce the all-encompassing
importance of sleeping. Think that "It's no big deal" or "I'll be a little tired and
cranky tomorrow but that won’t be anything I can't handle.").
When you try to force yourself to sleep, you are only putting pressure on yourself
and this just will make your sleep worse. Just focus on what you can control, like
your schedule and sleep hygiene, and you will be able to fall asleep and stay
asleep.
Doing this practice of challenging these old thoughts and replacing them with
new thoughts may take some practice, but in so doing, you will get the old
thoughts away from how they seem typically automatic and change your
patterns.