CBT Secrets for a better night’s sleep!

Theraverse . January 17, 2025

Every mattress Ad shows a baby peacefully sleeping through the night in the same position and waking up grinning a little more than usual! While a small part of me wants to believe that all sleep related issues could be solved by switching out our mattresses for more expensive ones, the other parts of me practicing psychology push me to write this article on Insomnia.

Insomnia is a sleep disorder in which there is trouble either falling or staying asleep. There are two types in which this condition could manifest based on duration, as short-term (acute) or as long time (chronic). It can occur as a lone standing illness known as primary insomnia or as a consequence/side effect to another condition like arthritis or depression which is called secondary insomnia.

There are three main ways this occurs, and people commonly shift between them over time:

  • Initial (sleep onset) insomnia: In this type people have trouble falling asleep.
  • Middle (maintenance) insomnia: This form makes people wake up in the middle of the night, but allowing them to go back to sleep. It’s the most common form, affecting almost two-thirds of people with insomnia.
  • Late (early waking) insomnia: This is where people wake up too early in the morning and don’t fall back asleep.

There are several causes for insomnia from mental/physical health conditions, genetics, lifestyle habits, major life transitions and more. One of the best ways to treat it is by reaching out to mental health professionals practicing CBT-I which stands for cognitive behavioural therapy for Insomnia. This type of therapy uses techniques like cognitive restructuring, stimulus control, sleep restriction and relaxation training. Apart from this, hypnosis for insomnia is also an interesting correlation to look at. Hypnosis may not be for all and there isn’t much research effectively proving its efficacy in treating insomnia yet but few studies conducted with small sample sizes have proved that subjects who underwent hypnotherapy reported better sleep.

But apart from professional help, here are 10 easy yet effective ways to help yourself!

  1. The Sleep Sequel – Create a bedtime story in your mind. Preferably a sequel to the movie you watched recently. Start from wherever the story in the movie ended and come up with your own version of what could have happened after. This engages your imagination, distracts from worries, and encourages mental relaxation.
  2. Thought Dump – Keep a notepad by your bed to jot down persistent thoughts. Reassure yourself that they’ll be addressed the next day. This also helps to recognise unhealthy thought patterns.
  3. Day-Recap – Rewind your day in reverse order, recalling small details without judgment, like brushing your teeth or drinking tea. These redirect focus, from overthinking to neutral memories. By adding gratitude journaling to the recap we can prime our brain to notice grateful moments and glimmers (fleeting moments of joy), reducing risk of nightmares.
  4. Sleep Environment – Ensure the bedroom is quiet, cool, and dark. Use blackout curtains or white noise machines if necessary.
  5. Sleep Rituals – Engage in calming activities like reading (non-stimulating material), light stretches, reducing screen time or taking a warm bath right before bed. Most of us have heard of the Pavlovian dog that started salivating at the sound of a bell, similarly when we constantly pair these rituals with sleep, we can elicit sleep more easily from these rituals with time.
  6. Deep Breathing Exercises – Use techniques like 4-7-8 breathing: inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. You can also try progressive muscle relaxation where you tense and then relax each muscle group, starting from your toes and moving upwards. This relieves physical tension and calms the mind.
  7. Scheduled “Worry Time” – Set aside 15–30 minutes during the day to intentionally reflect on concerns or regrets. Journaling during this time can help externalize and contain worries.
  8. The “Stay Awake” game – Lie in bed with your eyes open and challenge yourself to stay awake for as long as possible. Removes the pressure to sleep, which can paradoxically make you fall asleep faster.
  9. Countdown with a Twist – Count backward from 100, but replace multiples of 3 with a relaxing word like “calm” or “peace.” Keeps your brain occupied without overstimulation and fosters relaxation through repetition.
  10. Sensory support – 
  • Sound – listening to relaxing music, guided meditation playlists, nature sounds.
  • Smell – using calming scents on pillows, scented candles or aromatic oils
  • Sight – visualising a safe and calm place and revisiting it every night
  • Touch – using stuffed toys, weighted blankets or the touch of a partner
  • Taste – eating 2-4 hours before bedtime gives the body ample time to digest the food. Especially keeping in mind to avoid alcohol and caffeine before bed.

Using a sleep diary to track your sleep before and after trying these techniques can help you asses the progress made. Feel free to customize these techniques to make it more feasible for you, good night!

By,

Jensita Grace,

In-house Psychologist, Talk Therapy Clinic

https://www.sleepfoundation.org/insomnia/treatment/cognitive-behavioral-therapy-insomnia

https://my.clevelandclinic.org/health/diseases/12119-insomnia

https://www.therapistaid.com/therapy-worksheet/sleep-diary

https://www.therapistaid.com/therapy-worksheet/sleep-hygiene-handout

https://www.webmd.com/sleep-disorders/insomnia-symptoms-and-causes

https://www.sleepfoundation.org/nutrition/is-it-bad-to-eat-before-bed#:~:text=While%20estimates%20vary%2C%20most%20experts,foods%20may%20help%20people%20sleep.

https://www.webmd.com/sleep-disorders/insomnia-sleep-hypnosis

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