70. How can EMDR help sleep?

In this episode, we explore EMDR and sleep. Host, Dr. Caroline Lloyd explains how EMDR can be used in reducing the anxiety and catastrophic thinking behind insomnia, and also as a simple but effective self-soothing technique. Dr. Lloyd discusses nightmares, sleep talking, and sleep paralysis - emphasizing psychoeducation and fear reduction through EMDR. The episode also covers practical sleep hygiene tips, and available professional resources.

Key Points:

• EMDR can address psychological causes of sleep problems (e.g., anxiety, catastrophizing or trauma-related distress).

• EMDR can help with sleep-related anxiety using techniques like the Flash Forward for future worries, or a three-pronged past/present/future approach.

• Self-administered EMDR at bedtime can serve as a practical, immediate tool to promote sleep by reducing distress and facilitating sleep onset.

• Nightmares and other parasomnias (sleep paralysis, sleep talking, acting out) can improve with EMDR through targeting nightmare imagery, processing related trauma, and psychoeducation to reduce fear around sleep.

• Core sleep hygiene remains essential (regular bedtimes, daytime exercise, relaxation before bed, limiting alcohol and screens, and a conducive sleep environment).

Resources Mentioned:

• Dr. Lloyd’s recent webinar ‘Shame in Clinical Practice’ is now available as an on-demand webinar on the EMDRDoctor website.

• Consultation & Supervision: Book a supervision session with Dr. Lloyd.

• ‘Nothing Much Happens’: a podcast to help you get to sleep

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