How to Treat Insomnia With Mental Imagery

Do you dread bedtime because you're afraid you'll be awake all night? Insomnia affects millions of Americans, and an inability to get adequate sleep can impact your health, work and relationships. You may have resorted to pharmaceutical remedies for your sleep problems, but have you ever tried mental imagery to treat insomnia? Replacing disturbing thoughts with pleasant ones can help you drift off to a more satisfying sleep.

Instructions

1. Find your happy place. Imagery rehearsal therapy involves choosing a pleasant memory or image in advance, so that when stressful thoughts occur you can substitute the more pleasant thought, memory or image. Perhaps focus on a goal you want to achieve or a time of past achievement.

2. Make a conscious effort to realize when you are having thoughts that are keeping you up at night. When this occurs, substitute your happy picture for the one that's troubling you. (Realize that this will take several weeks of practice before you break through the bad habit of worrying.)

3. Recognize that insomnia is often a symptom of other problems. Make sure your doctor rules out any underlying health issues such as arthritis, allergies or even congestive heart failure. Note that anxiety and depression are often connected with insomnia.

4. Help your body achieve a restful state by observing a regular bedtime, even on weekends, holidays and trips. Take a relaxing bath a few hours before bed, and then read or even take a leisurely walk a half-hour before you say goodnight. Avoid caffeine, nicotine and alcohol.

5. Wait only about 15 to 20 minutes to fall asleep. Don't lay there and watch the clock. If you can't fall asleep, get up and retreat to a different part of the house. Keep the lights low and do something enjoyable like reading a book, listening to music or looking at photo albums. Then try to sleep a little later.

Resources

• The Relax and Sleep website offers tips for falling asleep naturally.
• Check the American Insomnia Association website for the latest news.
• The Science Daily website discusses effectiveness of insomnia treatment options.
• The Journal of the American Board of Family Medicine has information on insomnia.