Sports Psychology and Sleep Health
Start to score with your sleep.
When we think about our sleep health and particularly when sleep isn't going well, I look to the field of sport psychology to provide a helpful perspective. For example, take a second to think about your favorite professional athlete. Now, I want you to imagine their self-talk before competing. Are they pumping themselves up? Are they saying confident and self-assured statements? Most likely! Now, take a second to think about your self-talk before you go to bed. For those who have battled insomnia, thoughts can often sound like "tonight is not going to be a good night", "I am not a good sleeper", or "my mind is never going to turn off."
We know from the research that the impact of our thoughts can shape our emotions, our behaviors, and yes even our sleep. To clarify, the hope isn't to "just think positively" as for many, this may even increase frustration with sleep. But instead, we focus on changing your emotional and cognitive relationship to your sleep. The goal is that one night you will eventually put your head on your pillow with the confidence that your mind and your body can sleep successfully.
Just like with any sport, this can take time, consistency, and practice before you start to see the results. I read that Stephen Curry's career free throw percentage is around 90.6%. I think this warrants the colloquial saying that he could "do this in his sleep." And when you watch him shoot a free throw, his muscle memory looks second nature to him. He has practiced shooting a free throw so many times that he trusts his body to do the job.
With CBT-I, we will create a behavioral routine that increases your brain's muscle memory and reinforces sleep drive and sleep quality. Medical and research-based sleep organizations are now recommending cognitive behavioral therapy for insomnia (CBT-I) as the first line treatment for insomnia, even before sleep aid medication*. Together, we will walk through your sleep thoughts, routines, and behaviors to identify any variables that may be reinforcing those sleepless nights. Session duration and frequency will be customized to your unique clinical needs, but generally speaking, sessions can range from 30-60 minutes and for around 6-10 sessions. Working closely with your primary care provider or specialty medical provider can also be arranged to maximize your care coordination and treatment plan. So, if you want to become the Stephen Curry of sleep per se, I encourage you to maintain mindfulness of your sleep talk and inquire about CBT-I today.
Resources:
*Please check out this website for more information from the American Academy of Sleep Medicine: Cognitive Behavioral Therapy - Sleep Education by AASM
Free app developed by the U.S. Department of Veterans Affairs: CBT-i Coach | VA Mobile
