THOUGHT: I believe that sleep difficulties are essentially the result of a chemical imbalance

There is absolutely no evidence to support this claim and there is actually evidence against it, when you consider the billions of dollars the pharmaceutical industry has spent trying to find this evidence. If there was an imbalance to blame, they would probably have found it by now and you would be hearing about it on TV.

THOUGHT: Without an adequate night’s sleep, I can hardly function the next day

Do you always experience daytime impairments after a poor night’s sleep?

THOUGHT: I am concerned that problems with my sleep may have serious consequences on my physical health

There is no evidence that anyone has ever died from lack of sleep alone

THOUGHT: I need 8 hours of sleep to feel refreshed and function well during the day

Sleep needs vary widely among individuals, and there is no “Gold Standard” that everyone should aim for. Just as we all have different shoe sizes, we all need different amounts of sleep. You wouldn’t expect someone 5 feet tall to have a size 9 shoe would you? Nor would you try to force someone 7 feet tall to wear a size 9 shoe.

THOUGHT: I am worried that I may lose control over my abilities to sleep

The harder you try to control sleep, the less likely you will fall asleep; it is much easier to force wakefulness than to sleep at will. It is like trying to force yourself to sweat or digest faster. We have limited control over these body functions.

THOUGHT: I can’t ever predict whether I’ll have a good or poor night’s sleep

Nighttime sleep is not independent of daytime activities, thoughts and feelings; therefore, you must carefully examine these relationships in order to make your sleep more predictable and develop more self-control

THOUGHT: I have little ability to manage the negative consequences of disturbed sleep

Since sleep is supposed to occupy only a third of your life, aren’t you giving it more importance than it deserves?

THOUGHT: When I don’t get proper amount of sleep on a given night, I need to catch up on the next day by napping or on the next night by sleeping longer

Sleeping too late in the morning or taking daytime naps is likely to delay sleep onset the next night

THOUGHT: In order to be alert and function well during the day, I believe I would be better off taking a sleeping pill rather than having a poor night’s sleep

In truth, exactly the opposite is true. Most studies show that people who take sleep medications are MORE likely to have difficulty functioning the next day than those who don’t, because of residual side-effects of the medication (e.g., groggy)

THOUGHT: When I don’t get proper amount of sleep on a given night, I need to catch up on the next day by napping or on the next night by sleeping longer

As long as you don’t sleep in or nap the day after a bad nights sleep, your sleep the next and subsequent nights should be better not worse. However, if you start to worry and anticipate a bad night or week, this can often become a self-fulfilling prophecy. How has your sleep been the last few weeks when you have been keeping a regular schedule regardless of how you slept at night?

THOUGHT: Medication is probably the only solution to sleeplessness

Medication may be a good solution for short-term sleep problems, but it is not a good solution for the long-term due to the risk of dependency