I woke up in the middle of the night or early morning and feel wide awake. This means I
will not be able to fall back to sleep.
It is normal to initially feel alert if I awaken at the beginning or end of dream; drowsiness
will soon follow.
If I awaken after about five and a half hours of sleep, I obtained my core sleep. If I do not
fall back to sleep, I will be okay.
I will not be able to function tomorrow.
In most cases, the worst thing that may happen if I do not sleep well is that I may not be
in the best mood during the day.
Sleep loss does not always have a significant impact on my daytime functioning.
I can handle sleep loss, especially if it is only happening a few nights per week.
My performance will not suffer significantly if I get my core sleep.
My functioning will improve during the day as my body temperature rises.
I must get eight hours of sleep.
Sleep requirements vary from person to person.
Sleeping seven hours per night is associated with the longest life expectancy.
My insomnia will cause health problems.
There is no cause-and-effect evidence that insomnia causes any significant health
problems.
I slept very little or not at all last night.
I am probably getting more sleep than I think I am.
I cannot fall asleep without a sleeping pill.
As I learn these CBT techniques, I will fall asleep more easily on my own.
I am better off without sleeping pills since many of them cause a hangover effect and
reduce my deep sleep.
Sleeping pills do not work that well anyway, since part of their effect is actually a placebo
effect.
It will become easier to fall asleep without a sleeping pill the more I try it.
I feel awful today because I did not sleep well.
My daytime functioning is due in part to my negative sleep thoughts. If I minimize my
negative sleep thoughts, I will improve my daytime functioning.
My daytime functioning is not just affected by my sleep.
I will never learn to sleep better.
These techniques work for most people with insomnia, they will work for me.
My sleep will get better as I learn these CBT techniques.
What is wrong with me? I must have a psychological problem
Most cases of insomnia are due to learned thoughts and behaviors, not mental health
problems.
Insomnia is very common. It affects over half of adults.