The difference between sleep efforts and common sense actions
Sometime I get a question from someone who’s starting their journey and learning about sleep efforts:
“Do we have to abandon all sleep efforts? What about using earplugs when there is a barking dog outside? Or making the room quiet? Aren’t these “helpful“ efforts?”
I’m gonna share with you my answer.
Understand the difference
So it is true that there are a lot of things that can disrupt sleep - including a barking dog, too cold or hot room, uncomfortable bed, etc. That in itself can make anyone have some sleep difficulties.
The problem with sleep efforts arise when we try to do absolutely everything to not get sleep disturbed.
I know this might still sound confusing but here is the thing: there is a difference between trying to provide adequate and comfy conditions for sleep and trying to eliminate all sleep disruptions.
The first case is totally okay – and that is the behaviour of anyone, even those without insomnia. No one would go to sleep with lights on, for example. So turning off the lights isn't an effort but common sense.
The second case is built around the idea that we must not get disrupted in our sleep and the possibility of being awaken seems too undesirable so that we try to take safety measures to avoid that. In other words, we act from the place of fear of losing sleep.
The truth: sleep can be disrupted!
Any human being can wakeup at night for whatever reason, including the barking dog. The difference is the reaction to that wakefulness.
If being awake is treated as a threat, anything we do to avoid that threat becomes a sleep effort and signals back to the brain that we are in danger.
But when being awake isn't seen as a threat and we are okay even if we happen to wakeup at night - then it doesn't matter whether we use earplugs or not, or anything else. We just do it out of comfort and not out of fear.
Do you see the difference here?
The desire to achieve perfect sleep conditions
Let's imagine the situation: a person removes any possible sources of sleep disruption: the room is sound proof, perfect temperature, comfy bed - everything according to the best sleep hygiene standards. “Now I must sleep, there is nothing that can prevent me from sleeping!" – he thinks.
And guess what! That creates pressure to sleep and even though the person did everything best in his power, that fear of not sleeping has stayed and it keeps disrupting sleep.
The bottomline
In general, it is good to provide adequate and comfy conditions for sleep - nothing is wrong about that!
It is the desire to achieve perfect sleep conditions is what can increase our hyperarousal.
And thus goes the question: if it weren't for insomnia (fear of sleeplessness), would you still use earplugs when you sleep? And if the answer is yes, then its not really a sleep effort, it's just something that you'd do regardless of the outcome. But if the answer is no, it is very likely to be a sleep effort.
Namaste ❤️
Alina
DISCLAIMER: Not medical advice. Everything in this newsletter and website represents personal opinion and experience and is provided for informational purposes only. The author is not a medical doctor, psychotherapist or any other licensed professional. Any information provided by the author does not constitute and/or substitute medical, psychotherapy, counselling or any other professional advice and treatment. It is not intended to treat, cure, diagnose any medical or psychological condition or disorder. Always seek professional licensed help if you have any health concerns.