Sleep Worry Cycle#

Emotional RegulationWeek 7

Avoid:#
- Predicting you will not sleep before you go to bed
- Worrying about the consequences that a lack of sleep may have
- If awake during the night - completing an activity that is not conjunctive to sleep
- Going to bed when you do not feel sleepy
- Associating being in bed with staying awake
- Using the bedroom for activities other than sleep
- Repeatedly checking the time
- Trying to catch up on sleep by napping during the day
- Not having a bedtime routine or time to relax at the end of the day
Instead, try to:#
- Redirect & reject thoughts of “I’m not going to sleep”
- Use WHAT skills & ground yourself in the ’now'.
- Stick to activities that are constructive to sleep, especially when you’ve woken up in the night:
  - Have an caffeine-free herbal tea or water
  - Read a book
  - Listen to some gentle music
- Only go to bed when you’re ready to sleep
- Get up for a bit if you’re struggling to fall asleep
- Stay awake throughout the day
- Keep to an evening/night-time routine