Hi, I’m Mia. For years, sleep felt like a luxury I could never afford. After long office hours, evening WhatsApp messages, and the constant news notifications, my nights became battles. I would lie awake staring at the ceiling, thinking:
Even on nights I managed to fall asleep, I woke up at 3 a.m., heart racing, thoughts swirling. By morning, I was groggy, irritable, and craving chai or sugar-laden snacks just to get through the day. My productivity dropped, my focus waned, and I started to feel stuck.
It wasn’t just a lack of rest — it was stress, anxiety, and unresolved emotions keeping me awake. That’s when I decided to try therapy.
Many of us in India think therapy is only for “serious” issues like depression or trauma. I thought the same. But when I learned how stress, anxiety, and unprocessed emotions disrupt sleep, it clicked: my sleepless nights weren’t about my pillow or my chai habit — they were about my mind.
Therapy, especially Cognitive Behavioral Therapy for Insomnia (CBT-I), is scientifically proven to improve sleep by addressing the root causes — negative thoughts, stressful routines, and nighttime anxiety. Unlike sleeping pills, which mask the problem, therapy helps solve it from within.
In my first session, I shared my nights in detail. I realized my sleeplessness wasn’t occasional — it was a pattern:
My therapist pointed out something I hadn’t noticed: the fear of not sleeping was actually keeping me awake. That insight alone felt like a relief.
Here’s what my therapist suggested, and how each tip helped me:
Before therapy, I panicked every time I couldn’t sleep, thinking: “Tomorrow will be ruined!”
My therapist taught me to reframe this thought: “Even if I don’t sleep perfectly, I can still manage tomorrow.”
This simple shift reduced pressure at bedtime and allowed sleep to come naturally.
I used to scroll through my phone until late, checking WhatsApp groups, Instagram reels, or news alerts. My therapist advised me to:
These cues signaled to my brain that it was time to rest. Gradually, bedtime stopped feeling stressful.
“If you can’t fall asleep after 20 minutes, leave the bed and do something calm — read, meditate, or stretch — then return when sleepy.”
My mind raced with pending work, family duties, or even upcoming festivals. My therapist suggested a “brain dump” — writing everything down before bed.
Once I started journaling, my mind felt lighter. I could set the day’s worries aside and finally rest.
I tried simple breathing exercises, guided meditation, and progressive muscle relaxation. Instead of fighting my thoughts, I learned to acknowledge them and let them pass. Some nights, I even fell asleep mid-practice!
I used to feel guilty for struggling with sleep, thinking: “Why can’t I be normal?” My therapist reminded me that sleep issues are common and not a personal failure. Accepting this helped me feel calmer and more patient with myself.
Some small changes made a big difference:
These culturally relevant tweaks helped my body sync with natural sleep rhythms.
It wasn’t instant, but within a few weeks:
Most importantly, therapy taught me that sleep isn’t just about shutting your eyes — it’s about giving your mind permission to rest and feel safe.
Therapy helped me understand that:
If you’re lying awake at 2 a.m., feeling frustrated or helpless, know that therapy can help. It’s not about quick fixes — it’s about understanding yourself, your stress, and your sleep patterns, with someone guiding you along the way.
Even small steps — journaling, meditation, dimming lights, or talking to a professional — can transform your nights. Sleep doesn’t have to feel impossible. With the right tools and support, restful nights can be your reality.