Normally, if I jolt awake at 3 in the morning, I'll complain about how I always wake up in the middle of the night or how it'll be nearly impossible for me to fall back asleep. Murray told me in our consultation that the negative self-talk can form a negative relationship with sleep, further prolonging the amount of time spent awake in the middle of the night.
Taking a note from slide four (sleep mantras), I started being kinder to myself when I woke up, and it worked. Even last night when I woke up at 3:52 a.m., I was peeved. Then I told myself, "I am capable of rest." All I can remember is saying the phrase three times, then I woke up with my regularly scheduled morning alarm a few hours later.