No sleep? Wired and Tired? CBTi for Insomnia is the solution

Being Wired and Tired means thoughts are activating your mind so you can't sleep.

How to sleep: Sleep happens (whether you like it or not) when your tiredness (sleep drive) is greater than your alertness (psychological arousal). So, doing things to increase your tiredness addresses only half the equation. You need to do things to reduce alertness especially by dealing with the thoughts that keep you awake. that's the most overlooked part of CBTi

Jess O'Garr and Dr Al Griskaitis unpack how this works and explain what you can do to increase sleep drive and to reduce psychological arousal. We do it with our patients and it works. It's free. No pills, some skills!

Factors contributing to tiredness:
duration awake via adenosine
circadian rhythm
chronotype
darkness/melatonin
sleep associations

Factors contributing to alertness:
Stimulants (caffeine etc)
rebound effect of sedatives
blood glucose/sugar
thoughts/worries/problems (this is major)
states of Distress
nightmares
pain

We explore these factors and what can be done about them.

#sleep
#CBTi
#skillsbeforepills

Our website: http://www.thepsychcollective.com
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Chapters:
0:00 Sleep!
0:28 Two elements of sleep: sleep drive vs psychological arousal
3:06 Chronotype
6:00 Melatonin and dim light
9:04 Adenosine
10:40 Behavioural sleep associations
14:00 Caffeine
16:07 Sugar/insulin
17:25 Alcohol/sedatives
20:12 Psychological arousal
25:55 Meds for nightmares in PTSD
27:33 Pain


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