Do you often find yourself lying awake at night, your mind racing with worries?

Are you frequently waking up in the middle of the night, unable to drift back to sleep?

If you find it difficult to calm your body or quiet your mind, you're not alone. Many people experience this, and fortunately, there are effective methods to help ease nighttime anxiety and improve sleep.

When you consult a sleep psychologist, the process usually begins with an evaluation of your sleep patterns, habits, and daily routine. A psychologist will also explore factors such as your mood throughout the day, current stressors, and how they might be influencing your sleep.

Sometimes, the solution to better sleep is straightforward. However, there are situations in life that we cannot easily change. In those cases, it becomes crucial to learn how to manage your worries effectively, especially when they interfere with your sleep. One key skill is learning how to observe your thoughts without engaging with them—allowing your mind to relax rather than getting caught up in endless rumination.

"Leaves on a Stream" Exercise: A Simple Way to Let Go of Worries

One powerful technique for managing nighttime worries is the "Leaves on a Stream" exercise, developed by Dr. Russ Harris. This cognitive defusion exercise, often used in Acceptance and Commitment Therapy (ACT), helps individuals create space between themselves and their thoughts. ACT is a highly effective, evidence-based approach, and is often called the third wave of Cognitive Behavioral Therapy (CBT).

The goal of "Leaves on a Stream" is to identify the thoughts and worries that have "fused" with you—those thoughts that feel inseparable from who you are. Through this exercise, you'll practice observing your thoughts from a distance, recognizing that you are not your thoughts. With consistent practice, this technique can reduce emotional distress and promote more restful sleep, even in the face of persistent worries.

Try the Exercise:

Here are two guided videos to help you through the "Leaves on a Stream" exercise:

Sleep Yoga & Other Tools:

Our MBG clinic has also created several videos to help you sleep better, and a sleep podcast called “Deep into Sleep“, sharing wisdom from sleep experts across the world (YouTube channel: deep into sleep podcast).

This article is brought to you by Mind & Body Garden Psychology —- Psychological services available in multiple languages (English, Mandarin, Cantonese): 650-434-2563 (Voicemail only); admin@mindbodygarden.com. We are out-of-network providers, HSA/FSA accepted. Send us a text message on the phone, or call us and leave a voicemail.

• Dr. Yishan Xu’s CBT-I insomnia courses in Chinese and English.

• Psychological Evaluation Services (Diagnoses of IQ, ADHD, ASD, etc.)

• Dr. Yishan’s Sleep Newsletters, Podcast and YouTube

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