@quadrawellness: Ever notice that you can lie awake in your own bed for ages, move somewhere else… and suddenly feel sleepy? This can happen when your brain starts connecting your bed with being awake, frustrated, worrying about sleep, or checking whether sleep is happening. Then you move to the spare room or couch and some of that pressure disappears. It’s a different space, without quite the same history attached to it, and sleep can come more easily. This is something we work with in Cognitive Behavioral Therapy for Insomnia (CBT-I). One helpful approach is to spend less time lying in bed wide awake. If you’re getting more frustrated or alert, you can get up or sit somewhere else for a while, do something quiet, and return when you feel sleepier. You don’t need to watch the clock or decide you’ve been awake for a certain number of minutes. Pay more attention to how you’re feeling. And if the spare room helps sometimes, that doesn’t mean there’s something wrong with your bedroom or that you’ll never sleep well there again. These associations can change!. I’m Tony Ho, MSW RSW, an insomnia therapist, and I help people make sleep feel a little less difficult. Want more help with insomnia and sleep anxiety? Comment “SLEEP” and I’ll send you my free Sleep Without the Struggle email program.

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