Replace negative thoughts with positive ones

The unhelpful thoughts can lead to a "vicious cycle of insomnia". Changing a bad thought into something positive is one of the most effective ways to overcome negative self-talk is to replace it with something more positive.

Switching to positive self-talk is easier said than done, but after you've identified negative thoughts, you can try it. Substituting negative phrases with good, relaxed statements might be beneficial in helping you relax. Here are some suggestions for replacing negative thinking in: "I'm not sure when or if I'll sleep, but it's good to unwind in bed"; "I'm not alone: millions of other people struggle to fall asleep"; "Whenever I fall asleep tonight, I'll make it through the day tomorrow", etc.