Скачать или смотреть Chapter 4:: Taming the "Insomnia Brain": Cognitive Strategies for Better Sleep

Do you find that your brain becomes "noisy" the moment your head hits the pillow? In this video, we explore the concept of the Insomnia Brain and provide evidence-based tools to quiet nighttime worry and retrain your mind for rest.




🧠 What is the "Insomnia Brain"?
The "Insomnia Brain" is a specific way of thinking where negative thoughts spread "like wildfire" and focus heavily on the consequences of not sleeping. For many, the bed has unintentionally become a signal for worry and upset rather than relaxation.





🛠️ Key Strategies Covered:

Interrupting the Habit: Why leaving the bedroom when you can't sleep is the most effective way to break the association between your bed and an active mind.



Constructive Worry: A structured 15-minute exercise to perform in the early evening to deal with "unfinished business" before you go to bed.




Thought Records: A powerful tool for "mental reprogramming" that helps you identify and challenge automatic, unhelpful beliefs about sleep.


Identifying "Thinking Styles": We break down common cognitive patterns that fuel insomnia, including:


Catastrophizing: Fearing the worst-case scenario (like losing your home) due to sleep loss.



All-or-None Thinking: Believing you "didn't sleep at all" when you likely dozed off without realizing it.



Misattribution: Blaming every bad mood or mistake on poor sleep while ignoring normal biological dips like "sleep inertia".




📝 How to Use These Tools
Learn how to use the Constructive Worry Worksheet and the Thought Record to create "balanced thoughts" that reduce anxiety and increase your chances of falling asleep.






Remember: These mental habits can be broken with the right strategy and consistent practice. Be patient and kind to yourself as you build this new style of thinking