- Theme / Agenda for the Chapter:
- π΄ Improving Sleep
- Affirmations / Quotes for the Chapter:
- π I Sleep Soundly Like a BabyπΆ Each and Every Night! π
- Introduction:
- People with complex dissociative disorders almost always suffer from periods of disturbed sleep for a variety of reasons. Some of these may be physiological; others are related to the activity of various dissociative parts.
- 1. Types of Sleep Problems:
- The one that bothers me the most is “Very early morning waking”. I often wake up at 3 – 4am every morning for some unknown reason.
- I also have a feeling that I have not slept deeply or well, and then feel tired throughout the day.
- 2. Factors that Contribute to Sleep Problems:
- a. Traumatization:
- b. Struggle for Time Among Dissociative Parts:
- Sometimes dissociative parts may be more active at night, when the main part of the personality is more fatigued and less βon guard.β
- Sometimes parts stay busy because they dread going to sleep or are afraid to close their eyes. They may fear losing control or having nightmares.
- c. Other Emotional Problems:
- Sleep disturbances are common in those who experience moderate to severe anxiety or depression. Many traumatized individuals experience both.
- d. Excessive Stimulation:
- e. Lack of Stimulation:
- 3. Improving the Quality of Sleep:
- a. Making Your Bedroom a Pleasant Place for Sleep:
- Ensure that all parts of yourself have anchors that are helpful to them.
- b. Preparing All Parts of Yourself for Sleep:
- It is essential that internal agreements are made about a regular time for you (and all parts of you) to sleep each night.
- Remember, that parts can be stuck in the past and experience themselves as young, and your job as an adult is to help those parts of you feel secure and safe in the present.
- c. Establishing Sleep Routines:
- Make sure that you, in your own way, communicate with all parts of yourself to remind yourself that you are safe and it is OK to go to sleep.
- Once nice meditation is to reflect on three or four things for which you are especially grateful for in your life.
- 4. Tips for Dealing with Specific Sleep Problems:
- a. If You Cannot Slow Down Your Thoughts:
- i. Check with all parts inside:
- Ask whether some part of you needs to communicate inside. If so, ask that part whether it can wait until the next day. It is important to be able to temporarily delay worry and thoughts that interfere with much needed sleep. Find out whether parts of you need something to be different in order to get to sleep. Be attentive to and respectful of all parts of yourself.
- ii. Distract Yourself:
- Imagine a big STOP sign each time you start thinking about something. After you see the stop sign, refocus your attention on breathing slowly in and out. Breathe in to the count of three, hold for a count of three, and breathe out to a count of three. Repeat several times, just focusing on your breathing.
- Imagine putting your problems in a safe container (computer file, bank vault, box, etc.) for the night. You can return to them at the right time the following day.
- Imagine a warm, white light that envelops you such that you feel utterly relaxed and safe.
- b. If You Cannot Sleep After a Reasonable Amount of Time:
- i. Turn the clock away so that you cannot keep checking the time.
- ii. Remind yourself that there will be times when you cannot sleep.
- iii. Stop trying to make yourself go to sleep.
- c. If You Wake Up After a Nightmare:
- i. The first step is to always get your bearings in the present.
- ii. Do some gentle stretching exercises to help your body reorient to the present.
- iii. You might try βchangingβ your nightmare. Add a supportive or strong person to the dream, invent a way out of the situation, or give yourself special powers to overcome any sense of powerlessness or fear in the dream.
- d. Using Sleep Medication Appropriately:
- 5. Therapy Homework:
- a. Look out for “Dad residue” thoughts.
- b. When I want to do something kind for my ex, think of something kind to do for myself instead (since he does not want me to go above and beyond to do things for him; probably because he doesn’t want to feel guilty that I still care about him a lot).
- c. If I wake up in the middle of the night, ask myself, “Is there a part of me that is being activated? If I become aware of a part that’s activated, then look deeper to see what has been activated?
- d. After that, do some grounding and soothing breathing to fall back asleep again.
- 6. Homework:
- a. Sleep Record:
- b. Making Your Bedroom a Pleasant Place for Sleep:
- Remind yourself that “All is Well, Here and NOW”.
- c. Developing a Sleep Kit:
- d. Developing a Bedtime Routine:
- Thoughts:
- I am getting better and better each and every day! I am starting to feel better and happier.
- I am feeling off the layers of onions of my limiting thoughts, and beginning to find areas (physically, emotionally and spiritually) to improve upon.
- Miscellaneous:
- I told Anna that I have been sleeping better and feeling happier in general and that our sessions play a major role in this drastic improvement.
- I also told her that I no longer dissociate and am able to remind myself to find anchors at the moment to keep myself grounded and remain in the present moment, especially when I have chiropractic treatments. Yay! π
