ACT-I for Better Sleep?
By Chad Livingston, Sleep-Sherpa
Last Updated: January 8, 2024 | Rated 4.8/5
What ACT-I Means for Your Sleep Journey
As a dedicated, personalized sleep consultant, there is not one specific technique that we use universally; thats too cookie-cutter and it may not work for you. Rather, my aim is to find the best thing for YOU.
If you’ve heard of ACT-i, it can be effective for some depending on their personality and specific situation and is one avenue we consider in our coaching. Here is a good overview of ACT-i written originally in constructed in a blog* by Martin Reed, MEd, CHES®, CCSH.
Ever feel like the harder you try to sleep, the more elusive it becomes? Acceptance and Commitment Therapy for Insomnia (ACT-I), a newer wave of behavioral therapy, understands that the battle to control sleep and the turmoil it brings only deepens our struggle.
Imagine this: You’re lying in bed, wrestling with thoughts, trying to force sleep, and burdening yourself with the need to rest. This struggle isn’t just exhausting; it hinders our ability to live life fully. ACT-I offers a set of techniques that shift focus from this futile struggle to more productive behaviors.
How ACT-I Transforms Sleep Struggles
ACT-I is about accepting that some nights, sleep might be elusive – and that’s okay. The more we resist insomnia, the more tangled we become in its web. You’ve likely experienced this – the more you fight sleeplessness, the more persistent it becomes??
Making huge efforts to control sleep – whether through thought or action – can lead to a continuous cycle of struggle. Remember, trying to control the uncontrollable often fuels our sleep problems.
Embracing ACT-I Skills:
ACT-I arms you with skills for a more peaceful response to sleep issues. These include:
Acceptance: Learning that sleep can’t always be controlled is vital. Embracing the presence of insomnia, along with its accompanying thoughts and feelings, helps break the cycle of struggle.
Refocusing: This involves anchoring yourself in the present moment. It’s about not letting troubling thoughts hijack your attention, keeping you grounded in the ‘now’.
Commitment: ACT-I encourages actions aligned with your values, even amidst sleep challenges. It’s about doing things that matter to you, regardless of how you slept the night before.
ACT-I: Beyond the Myths
ACT-I isn’t about giving up or distracting yourself. It’s not a quest for eternal positivity or a spiritual journey. It’s a pragmatic approach to improving your sleep quality by changing how you respond to the thoughts and feelings surrounding sleep.
The Tangible Benefits of ACT-I
Embracing ACT-I can significantly enhance sleep quality and overall well-being for some. It provides an alternative to the exhausting battle with insomnia. As you shift focus from controlling sleep to accepting and responding to it differently, the grip of insomnia loosens. This change in perspective frees you to live more fully, regardless of how well you slept.
Closing Thoughts
Incorporating ACT-I into your life is about breaking free from the shackles of sleep struggle and stepping into a life where restful nights are a natural consequence of acceptance and commitment. But remember, this is only one method that might be incorporated into a holistic view of sleep.
Credits
Original Concept by Martin Reed, MEd, CHES®, CCSH and Reviewed by Dr. Nick Wignall, PhD. https://insomniacoach.com/acceptance-commitment-therapy-insomnia/