Learn To Overcome Insomnia In 10 Weeks

Primary insomnia is a common problem that becomes chronic if left unattended. However, it is never too late to start working on it. In our first session, we will introduce you to the fundamentals of sleep, insomnia, and Acceptance and Commitment Therapy (ACT). The aim of this session is to to help you recognize your potential as an active agent of change, and establish an initial connection to develop a transformative relationship with sleep through the principles of ACT.

We are complex beings, and within this complexity, there is a beautiful interplay between our minds, emotions, and bodies. When we experience pain or discomfort, it is reflected in the state of our minds and the tension in our bodies. Our breath is key regulating this bidirectional. During this session, we will focus on learning and practicing relaxation techniques that aim to help you unwind, release tension, and prepare for a restful sleep.

Mindfulness is everywhere, but is it present in your life? Mindfulness is a widely discussed and researched topic, and scientific studies have shown that integrating mindfulness into our daily lives can enhance our ability to fully enjoy each moment and, specifically in our case, improve the quality of our sleep. In this session, we will delve into the world of mindfulness, exploring its benefits and discovering practical ways to incorporate mindfulness into our daily routines.

Relax your muscles and quiet your mind. As Edmund Jacobson famously said in his book, if you're having trouble sleeping, relaxation is essential, therefore, “You must relax”. In this session, we will work towards achieving a state of relaxation to promote sleep through the practice of progressive muscle relaxation. This proven technique aims to reduce stress, release body tension, and calm the mind, providing optimal conditions for restful sleep.

Difficult thoughts often give birth to challenging emotions, and their presence can often give rise to feelings of aversion and resistance. In this session, we will embark on a journey of acceptance and explore its role in managing insomnia. We will examine ways we can embrace acceptance as a powerful skill to cultivate, allowing us to navigate and respond to difficult thoughts and emotions effectively.

There are numerous methods to achieve relaxation and reduce stress. While we may enjoy indulging in a nice whole-body massage or a full body scan, it's worth considering or trying something simpler, like relaxing our eyes. In this session, we will explore the benefits of ocular relaxation as a means to overcome insomnia. By relaxing the eyes, we have the potential to calm the mind and create the conditions that will lead us to a restful night's sleep.

Some thoughts are really sticky, particularly when they are unhelpful or unworkable. Generally, they have the power to annoy us and from there gain control over our lives. In this session we will talk about the role of thoughts in sleeplessness and experiment with ways to change our relationship with sticky thoughts. By delving into the world of defusion techniques we will take a step closer to achieving the restful nights we so desperately need and desire.

Being able to observe, open space and stay calm with your thoughts regardless of their content, is an invaluable skill for managing stress. During this session we will explore a beautiful defusion practice, that will help you improve your psychological flexibility and overall well-being.

Understanding what we deep in our hearts desire in life is essential for achieving overall well-being. The dissonance that arises when notice the gap between our current self and our desired self causes discomfort and can lead to confusion, undermining our sense of well-being. But, what does this have to do with insomnia? In this session, we will explore this topic.

So, you have a clear vision of who you want to be and the life you want to live. In that life, deep and sound sleep plays a crucial role. But how will you achieve this? In this session, we will explore how to translate your core values into meaningful actions that can significantly improve your life and promote restful sleep. By aligning your actions with your values, you will be able to pave the way towards a life of purpose, well-being, and rejuvenating sleep.