Sleep is essential for our overall well-being, cognitive function, and daily productivity. When we face challenges falling or staying asleep, it’s natural to seek solutions to combat insomnia. However, in our  desire to find a remedy, we might inadvertently exacerbate the issue by making some common mistakes. Here are three errors I see insomniacs making and the reasons why you should avoid them:

1. Over-Reliance on Sleep Hygiene: The Unintended Stress of Routines

What’s the issue? Sleep hygiene involves habits and practices conducive to sleeping well on a regular basis. While its principles, like maintaining a consistent sleep schedule or creating a serene bedroom environment, can indeed be beneficial, an unhealthy obsession with them might lead to what's known as 'sleep anxiety.' 

For instance, if someone becomes excessively ritualistic about their nighttime routine, they may find themselves under immense pressure to follow it perfectly. Fearing even the slightest deviation might rob them of precious sleep. This anxiety, ironically, can make falling asleep even harder.

What to do instead? Instead of sticking rigidly to sleep hygiene rules, be flexible. Understand the underlying principles, like reducing exposure to screens before bed or keeping your room cool, but don’t stress if every detail isn’t perfect. Your sleep environment should be a comfort, not a source of stress.

2. The Pill Trap: Sleeping Pills Aren't the Magic Bullet

What’s the issue? It’s tempting to see sleeping pills as a quick fix to insomnia. However, numerous studies indicate that they are not effective in the long term.   Beyond their questionable efficacy, they can also have serious side effects, from dependency to cognitive impairment and lots more.

What to do instead? Always consult with a healthcare professional before starting or stopping any medication. If you're considering sleeping pills, weigh the potential benefits against the risks.  There is very reliable evidence that Cognitive behavioral therapy for insomnia (CBT-I) offers a safer and more sustainable solution.

3. Lying Awake: Spending Excessive Time in Bed

What’s the issue?  When sleep eludes us, a common reaction is to stay in bed, hoping we'll eventually drift off. However, spending too much time awake in bed can create a negative association between your bed and sleep. 

What to do instead?  If you can’t fall asleep within 30 minutes, get up, go to another room, and engage in a quiet activity like reading. Return to bed only when you feel sleepy. This helps preserve the mental association between your bed and sleep.

In Conclusion:

Addressing insomnia requires, understanding, and a flexible approach. 

Instead of falling into these common traps, arm yourself with knowledge and seriously consider getting help to solve your insomnia. CBTi has been the proven method of treating insomnia for over 30 years. It involves no drugs, is fast and is sustainable. 

If you want to find out how you can get started click HERE