Post by Sam on Feb 15, 2016 22:42:05 GMT
One problem that occurs in chronic insomnia relates to a psychological concept called "conditioning." Conditioning is perhaps most familiar in the story of Pavlov’s dogs. Ivan Pavlov, a scientist, repeatedly fed his dogs while ringing a bell. In time, the dogs’ mouths automatically salivated in the expectation of food at the sound of the bell, even if they were not fed. This became known as a Pavlovian response.
In the same vein, if you repeatedly toss and turn in your bed for hours on end, your body will eventually learn to associate your bed with stress and being awake. Limit the amount of time you allow yourself to be in bed awake. Then you break the cycle. If you do not fall asleep within around 20 minutes, get out of bed. Go to another quiet room where you can engage in various "sleep rituals," things that are likely to make you feel sleepy such as light reading or praying. It is important you do not engage in any stimulating activities or drink caffeine, these could stop you from sleeping in the first instance.
In the same vein, if you repeatedly toss and turn in your bed for hours on end, your body will eventually learn to associate your bed with stress and being awake. Limit the amount of time you allow yourself to be in bed awake. Then you break the cycle. If you do not fall asleep within around 20 minutes, get out of bed. Go to another quiet room where you can engage in various "sleep rituals," things that are likely to make you feel sleepy such as light reading or praying. It is important you do not engage in any stimulating activities or drink caffeine, these could stop you from sleeping in the first instance.
but I never give up.