{"id":1630,"date":"2025-01-30T10:00:08","date_gmt":"2025-01-30T10:00:08","guid":{"rendered":"http:\/\/www.karendeeming.com\/?p=1630"},"modified":"2025-07-08T17:25:55","modified_gmt":"2025-07-08T16:25:55","slug":"cbt-insomnia-bristol","status":"publish","type":"post","link":"https:\/\/www.karendeeming.com\/index.php\/2025\/01\/30\/cbt-insomnia-bristol\/","title":{"rendered":"Cognitive Behavioural Therapy (CBT) insomnia and mindulness tips to help you to overcome sleep difficulties"},"content":{"rendered":"\r\n
\"Cognitive
<\/figure>\r\n\r\n

Most of my clients over the past year have reported diffulties with sleeping, so I thought it might be helpful to share a few Cognitive Behavioural Therapy (CBT) insomnia and sleep hygiene tips<\/strong>: <\/strong><\/h2>\r\n

<\/p>\r\n

So what is sleep hygiene?<\/strong><\/h2>\r\n

Sleep hygiene is a variety of different practices that are necessary to have normal, quality nighttime sleep and full daytime alertness.<\/p>\r\n

What does healthy sleep pattern look like?<\/strong><\/p>\r\n

According to the National Sleep Foundation:<\/p>\r\n

\u201cThe most important sleep hygiene measure is to maintain a regular wake and sleep pattern seven days a week. It is also important to spend an appropriate amount of time in bed, not too little, or too excessive. This may vary by individual; for example, if someone has a problem with daytime sledeepiness, they should spend a minimum of eight hours in bed, if they have difficulty sleeping at night, they should limit themselves to 7 hours in bed in order to keep the sleep pattern consolidated.\u201d<\/p>\r\n

Here\u2019s some CBT insomnia and other practical tips to help you to overcome sleep difficulties<\/strong>:<\/strong><\/h2>\r\n
    \r\n
  1. Avoid stimulants such as tea, coffee or any caffeine products, nicotine or alchol close to bedtime<\/li>\r\n
  2. Try sprinkling a small amount of lavender oil on your pillow just before bedtime<\/li>\r\n
  3. Avoid eating anything substantial ideally at least two hours before bedtime<\/li>\r\n
  4. Research indicates that engagement in emails and social media activities such as a facebook and twitter can overstimulate the mind resulting in difficulty sleeping, so as part of my daily bed time routine, I ensure that I cease sending emails or engaging in face book or twitter for at least two hours before going up to bed<\/li>\r\n
  5. Adopt a healthy pre bedtime routine such as the three minute breathing space mindfulness meditation or listen to some relaxing music<\/li>\r\n
  6. If you are struggling to fall asleep for longer than 30 minutes, instead of allowing your mind to wander in bed, get up and meditate or sit upright in a chair until you feel sleepy. Don\u2019t watch tv or engage with the internet<\/li>\r\n
  7. Avoid watching tv or your i player in bed<\/li>\r\n
  8. Resist taking afternoon naps<\/li>\r\n
  9. Regular exercise can support good sleep<\/li>\r\n
  10. If possible, aim to go to bed most evenings before 11pm with the aim of sleeping for at least 7 hours<\/li>\r\n
  11. If you begin to catastrophize, ruminate or over analyse pause, stop then breathe slowly through your belly and remind yourself to remain in the present moment<\/li>\r\n
  12. Avoid using words such as what if, should and but…<\/li>\r\n<\/ol>\r\n

    If after reading these CBT insomnia tips you are still struggling to sleep and are feeling overwhelmed with distractions and negative thoughts because of this, don\u2019t panic or give up just yet.<\/strong><\/h2>\r\n

    Instead of focusing on scarcity and deprivation and telling yourself \u201cI\u2019m really anxious that I won\u2019t sleep tonight\u201d and of allowing yourself to experience positive and pleasure thoughts such as \u201cI\u2019m really happy to be in bed and that I will sleep well tonight,\u201d try this approach:<\/strong><\/p>\r\n

    Wake up each morning by developing a positive mindset of abundance.<\/p>\r\n

    Here\u2019s how to do it<\/strong>:<\/strong><\/p>\r\n