Insomnia is a common sleep disorder that affects millions of people worldwide. It is characterized by difficulty falling or staying asleep, resulting in poor quality of sleep and daytime fatigue. While there are various treatments available for insomnia, one approach that has gained attention in recent years is Acceptance and Commitment Therapy (ACT).
ACT is a form of psychotherapy that focuses on accepting and embracing one’s thoughts and emotions rather than trying to change or control them. It is based on the belief that our attempts to avoid or suppress unpleasant thoughts and feelings can actually contribute to the development and maintenance of psychological disorders, including insomnia.
In this article, we will delve deeper into ACT and how it can be beneficial for managing insomnia.
What is Acceptance and Commitment Therapy?
Acceptance and Commitment Therapy was developed in the late 1980s by psychologists Steven C. Hayes, Kelly G. Wilson, and Kirk D. Strosahl. It is rooted in the principles of cognitive-behavioral therapy (CBT) but also incorporates mindfulness practices and values-based actions.
The main goal of ACT is to help individuals create a more meaningful and fulfilling life by accepting their thoughts and emotions, and committing to actions that align with their values and goals.
How does ACT work for insomnia?
Insomnia is often accompanied by negative thoughts and emotions about sleep, such as worry, frustration, and fear. These thoughts can escalate into a vicious cycle where the more one tries to control or avoid them, the more they persist.
ACT aims to break this cycle by teaching individuals to observe and accept their thoughts and emotions without judgment or resistance. By acknowledging that these thoughts and feelings are a natural part of human experience, individuals can learn to let go of the struggle to control them.
Additionally, ACT focuses on helping individuals develop mindfulness skills, which involves paying attention to the present moment without judgment. This can be particularly helpful for insomniacs as it can reduce the racing thoughts and worries that often keep them awake at night.
Furthermore, ACT also emphasizes the importance of values-based actions. This means identifying what is important and meaningful to an individual and committing to taking actions that align with those values. For someone with insomnia, this could mean engaging in relaxing activities before bedtime, creating a consistent sleep schedule, or practicing good sleep hygiene habits.
The Role of Mindfulness in ACT for insomnia
As mentioned earlier, mindfulness plays a significant role in ACT for insomnia. Mindfulness is the practice of being fully present and aware of one’s thoughts, feelings, and physical sensations without judgment.
In the context of insomnia, mindfulness can help individuals become more aware of their thoughts and emotions about sleep. Instead of getting caught up in these thoughts and trying to change them, individuals can observe them with curiosity and let them go.
This allows individuals to break free from the cycle of worrying about sleep, which can often lead to increased anxiety and arousal, making it even harder to fall asleep.
Is ACT effective for insomnia?
Several studies have shown promising results for the use of ACT in treating insomnia. In a randomized controlled trial conducted in 2015, researchers found that ACT had a significant positive effect on reducing insomnia symptoms and improving sleep quality compared to a control group.
Furthermore, a 2019 meta-analysis concluded that ACT is a promising treatment for insomnia, with larger improvements in sleep quality and psychological functioning compared to other treatments such as CBT.
ACT can also be beneficial for those who have co-occurring disorders with insomnia, such as anxiety or depression. By addressing the underlying thoughts and emotions associated with these disorders, ACT can help improve overall mental well-being, which can contribute to better sleep.
Final Thoughts
Insomnia can significantly impact one’s quality of life, affecting their physical health, emotional well-being, and daily functioning. Acceptance and Commitment Therapy offers a unique approach to managing insomnia by focusing on acceptance, mindfulness, and values-based actions.
While ACT may not be the right fit for everyone, it can be a useful tool for those struggling with insomnia. If you are experiencing chronic sleep difficulties, it is always recommended to seek the guidance of a licensed therapist or healthcare professional to determine the best treatment plan for you.
