Everyone who suffers from insomnia understands the severe effects that it can have upon daily living.
There are many causes, including long-term pain and lifestyle changes such as shift patterns. Mental health conditions, like anxiety or depression, can also be involved.
A study in the UK found that 36% of adults have trouble sleeping at night. This is a significant increase from the previous week. Half of British adults experience difficulty falling asleep at night, with nearly half reporting difficulties sleeping even one time per month.
Psychotherapeutic techniques such as “paradoxical intent” are being promoted by some experts. This encourages individuals to take on their worst fears. This behaviour, in the case of insomniacs, is keeping awake. Stock photo
The problem can seem overwhelming.
Psychotherapeutic techniques such as “paradoxical intent” are being promoted by some experts. This encourages individuals to take on their worst fears. This is the behaviour of a insomniac: staying awake.
One argument says that if you face your fear straight-on it’s possible to lessen the anxiety. A person who is less anxious about sleeping will be more likely to get asleep.
Hussain Abdeh, clinical director and superintendent pharmacist at Medicine Direct, explained: ‘Paradoxical intention is a therapeutic procedure that encourages patients to stop obsessing over trying to fall asleep and instead staying awake for as long as possible.
“Trying to keep awake may make it easier for sleep to occur. To reduce anxiety or pressure about falling asleep, this is a way to question your mentality.
“When we are anxious about something, we often overthink it. This can make the situation worse and lead to even more anxiety.
“Performance anxiety is reduced when a person does not try to fall asleep but instead stays awake as much as possible. They will no longer feel anxious and will have a lot less to worry about.
This makes it easy for them to go to sleep and has a positive effect on their quality of rest.
“The idea is that although they need to be awake at night, their sleep will replenish their energy and provide greater benefits than any short or broken sleep.
It is an alternative treatment for getting out of bed when it isn’t possible to sleep. This involves breaking the negative association between your bed and that habit.
Although doctors recommend that you seek help from your GP if you have a problem with sleeping, it’s possible to practice ‘paradoxical intent’ at home.
Speaking to Glamour, Dr Katharina Lederle, sleep scientist at sleep therapy programme Somnia, explained: ‘It means that you challenge your ‘go to sleep’ thoughts, instead telling yourself to stay awake.
While lying down, you might be comfortable enough to close your eyes, or even tell yourself, “Just hold your eyes open for a second.” You’re essentially changing the goal to stay awake instead of falling asleep.
You can stop trying to fall asleep by giving up the goal. That means you no longer have to put in “effort” to do so. It is possible to fall asleep without any effort. This means that the brain and body can relax and calm down.
Hussain stated that insomnia is often more easily treated by behavioural intervention like paradoxical intent than pharmacological treatments.
Phil Lawlor of Dormeo UK is a specialist in sleep and noted that paradoxical intentions are most effective when they’re accompanied by a trained therapist, who may be able advise on the best combination of treatments.
“Paradoxical intent is effective over the long-term,” he said. It may reduce anxiety at bedtime, and improve the quality of sleep for most people.