Cognitive Approach To Insomnia
There are two well explained ways of examining beliefs/behaviors. One way is directly questions the logic of your beliefs. Another method to is for the therapist to discuss experiences and give oneself an opportunity to collect their own thoughts on these beliefs, helping them come to realization that some beliefs/behaviors are not helpful. This second process is called behavioral experiments. This allows oneself to see if one’s beliefs are indeed valid and then allows them to introduce and develop adaptive beliefs.
Behavioral experiments are powerful approaches. They are multisensory and experiential. The information is processed in a deeper way. Experiencing is critical to learning. There are some things that cannot be taught verbally, how to drive a car, how to deliver a baby. Watching versus doing something one’s self.
Steps in devising a behavioral experiment.
1. Precisely identify the belief, process, or thought.
2. Brainstorm ideas for an experiment to test the thought/belief (very specific). Come up with a variety of ideas of how one would react to a situation.
3. Make predictions about the outcome and devise a method to record the outcome.
4. Anticipate problems and brainstorm solutions.
5. Conduct the experiment.
6. Review the experiment and draw conclusions.
Monitoring for sleep-related threats.
Pre-Sleep
– Body sensations consistent/inconsistent with falling asleep.
– The environment for signs of not falling asleep.
– The clock to see how long it is taking to fall asleep.
– Calculating how much sleep will be obtained.
– Needing to visit the bathroom.
On Waking
– Body sensations for signs of poor sleep.
– The clock to calculate how much sleep was obtained.
During the day
– Body sensations for signs of fatigue
– Mood for indications of tiredness or not coping.
– Performance for indications that attention, memory, and concentration are failing.
To learn more about how a cognitive experiment can be helpful, The Sleep Diet has an example under the chapter “Coconut Tired”.
If you or someone of concern believe they would benefit from an individualized approach I would advise to find a member of the Society of Behavioral Sleep Medicine.
