Day 3: Acceptance and Commitment Therapy (ACT) for Sleep

What is Acceptance and Commitment Therapy (ACT)?

ACT is a form of psychotherapy that emphasises psychological flexibility—the ability to stay present, accept difficult emotions, and commit to actions that align with one’s values. It combines mindfulness strategies with elements of behavioral therapy, making it especially helpful for individuals who struggle with stress, anxiety, or avoidance.

In ACT, individuals are encouraged to:

Accept uncomfortable feelings and thoughts:

Instead of fighting or suppressing negative emotions, ACT helps individuals develop a compassionate relationship with them, allowing them to coexist without overwhelming the person. This all helps with certain kinds of insomnia.

Live in accordance with values:

ACT encourages people to focus on what truly matters in their lives, and take committed action toward those goals, even in the presence of discomfort.

Practice mindfulness:

By staying present and observing thoughts without judgment, ACT fosters a sense of control and calm.

While ACT is often used to treat anxiety, depression, and other mental health conditions, its principles can also significantly enhance treatment for insomnia.

How ACT Complements CBT-I for Insomnia and Sleep Issues

While CBT-I focuses on changing the thoughts and behaviors directly related to sleep, ACT takes a broader approach by helping individuals address the emotional and cognitive struggles that may contribute to insomnia. Here’s how ACT can complement CBT-I:

Addressing Sleep-Related Anxiety and Worry:

Many individuals with insomnia worry about their ability to sleep, which often makes the problem worse. Thoughts like, “If I don’t sleep tonight, I’ll be a wreck tomorrow,” can lead to performance anxiety around sleep. ACT helps people accept the discomfort of these thoughts without letting them dictate their behavior. Instead of fighting anxiety, ACT teaches people to focus on values-driven actions—such as getting out of bed if they can’t sleep, rather than lying there stressed and frustrated.

Reducing Avoidance and Control:

In an effort to sleep, people with insomnia often engage in avoidance behaviors, like avoiding stimulating activities or becoming overly strict with their sleep schedules. While these behaviors are part of CBT-I, ACT helps individuals move beyond rigid control and perfectionism by encouraging a more flexible approach. By accepting uncertainty, people can become less fixated on “perfect” sleep and more focused on leading a fulfilling life, even if sleep quality isn’t ideal every night.

I offer both CBT-I and ACT to see what method fits in with your own personal insomnia issue and offers you a choice.

Fostering Mindfulness and Present Moment Awareness:

Mindfulness, a core component of ACT, teaches individuals to stay present with their thoughts and feelings. This can be incredibly helpful when it comes to sleep problems. Instead of ruminating on past nights of poor sleep or worrying about future nights, mindfulness allows individuals to engage in their evening routines with a sense of calm and acceptance. ACT teaches that a relaxed approach to the present moment is often the best path to sleep, rather than striving or trying to “force” it to happen.

Promoting Emotional Resilience:

Insomnia often triggers negative emotions like frustration, hopelessness, and irritability. These emotions can create a vicious cycle, making it harder to fall asleep. ACT helps individuals build emotional resilience by fostering self-compassion and acceptance. When people learn to accept their emotional experiences—whether it's frustration, anxiety, or sadness—they become less likely to become overwhelmed by them. This emotional flexibility can reduce the mental and emotional burdens that interfere with sleep.

Enhancing Overall Mental Health: Since ACT focuses on living a life aligned with one’s values, it can also help individuals reconnect with what’s important to them, despite their sleep struggles. This shift in focus can reduce the impact of insomnia on overall well-being and encourage actions that promote long-term mental health. For example, rather than allowing sleep problems to dominate one’s life, ACT empowers people to continue pursuing goals and cultivating relationships, regardless of sleep challenges.

Integrating ACT and CBT-I for Holistic Healing

By integrating ACT with CBT-I, individuals struggling with insomnia can benefit from both the practical tools of CBT-I and the emotional flexibility of ACT. Together, they create a well-rounded approach to sleep that addresses not just the sleep mechanics, but also the emotional and mental hurdles that often accompany sleep disorders.

Whether you’re struggling with insomnia or simply seeking a more mindful, accepting approach to improving your sleep, ACT and CBT-I can work in tandem to create lasting change. If you’re working with a therapist or sleep coach, consider discussing how ACT can complement your current CBT-I treatment. With both approaches, the path to peaceful sleep and improved well-being can be within your reach.

Reflection: Have you noticed that your thoughts or emotions about sleep add to the difficulty of falling asleep? What might it look like for you to start accepting those feelings without judgment? Share your thoughts below or join our community for more support and resources on overcoming sleep challenges.

Look out for Day Four tomorrow...

Cheers

Gary

IMPORTANT:?While this book provides helpful guidance, it is crucial to consult a medical professional for conditions such as insomnia. This book is not a substitute for professional medical advice, diagnosis, or treatment. We cannot be held responsible for any consequences resulting from the use of the information provided. Always seek expert advice to ensure safe and effective care.