Insomnia: who is awake?

Insomnia often feels like an internal battle—one part of you is longing for sleep, another part is refusing to switch off. Parts theory offers a different lens: instead of fighting wakefulness, you get curious about it.

In a Parts-based therapeutic approach, restless thoughts are protective “parts,” attempting to anticipate risk or solve problems. When sleep won’t come, you might notice: “Something in me is trying to keep me awake.” This simple shift reduces internal conflict. You can then ask what that part needs. Often, it seeks reassurance—writing concerns down or offering calming self-talk can help. This aligns with the Hyperarousal Theory of Insomnia, where persistent cognitive and physiological activation maintains wakefulness across the 24-hour cycle.

Paradoxically, sleep becomes more accessible when control softens. Relating to thoughts as "parts" begins the important shift to creating internal safety—key for settling the nervous system.

I have a history of chronic insomnia due to trauma. I have impeccable sleep hygiene. I've tried CBT-I, DBT, EFT, Mindfulness, Mindful Self-Compassion, Hypnosis, PMR, counting strategies, journaling, Sleep Apps, sounds, stories and guided meditations, natural remedies, and medication. Four months ago, I started working therapeutically with my traumatised "parts" to treat the insomnia. Finally, I can sleep.

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