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Hi Steve, long time no talk. Glad you are doing ok and at least seem to have somewhat of a grip on your insomnia. I agree with what you said about thinking I’m going to have a good night. I forget what I said, maybe that if I had a bad night the previous night then I “assume” or “know” the following night will likely be good. Yeah not the right mindset with ACT. It’s about completely letting go of any thoughts whatsoever really. With regards to clock watching that I am standing by. Way too much experience of bad anxiety flare ups when I wake and see its 3 or 4am. Maybe one day I can get there, but as of right now it’s something I am comfortable not doing.
Also, is ACT effective for people who don’t really feel anxious about going to sleep? I can usually fall asleep without much worry. It’s just that my sleep is shallow and fragmented. I’ve sort of accepted that, while also searching for a solution, of course.
Moreover, I had fatigue issues for years without even suspecting my sleep was to blame, so any kind of anxiety over sleep wasn’t on the table. If my brain is on “high alert” when I sleep, then it has reasons of its own I’m not event aware of.
PS My previous comment and reply to Deb is still “awaiting moderation” for some reason and not showing ?
Lauriso – have you been checked out already for sleep apnea? A friend of mine was not sleeping well for months and finally found he has sleep apnea. Now he uses the mask and is sleeping much better.
Steve – I’m still taking the minimum dosage of Effexor, but not for sleep. Just want to keep a upbeat attitude about some other things going on in my life right now.
I had a couple rough nights. This sleep thing is so delicate and it’s so easy to get out of whack! The night before last I was too warm and somehow that kept me awake for a long time. Finally I looked at the clock and was surprised to see that it was 3:00! So I got up, had a white Russian and read for about 45 minutes. Then I was just about to go back to bed when I decided to take an Ambien to make sure I slept. Not a good idea, but oh well. I slept about 4 hours and woke up groggy but was fine all day. But this set me up for a difficult night last night. I had lost confidence in my ability to sleep without any props by having the drink and the sleeping pill. So last night again I laid in bed for a long time even though I was tired. Finally I got up after 2 hours, had a drink, read about 30 minutes and went back to bed. Fell asleep right away but then woke up too early and couldn’t fall back asleep. I’m tired today.
So tonight I need to go cold turkey again to get out of this cycle. No drinks, no pills, no getting up – just stay in bed. It might be a long night, but that’s ok, because this is what get’s me back on track and reminds my brain that I can sleep without any crutches. Then I start sleeping like a normal person again.
I know exactly what you mean about body temperature Deb. Ever since I came down with insomnia, it has been difficult to adjust for my body temp. It seems I am too cold and have to pull up the blankets or too warm and throw some off. And that cycle will repeat itself all night unless I am sleeping and can ignore it. Two nights ago, our outside temperature when down to 5 degrees. I live in a drafty house and the furnace had trouble keeping up so I woke up very cold even though I had a lot of blankets on. I had to put more clothing on but once I did, I went to sleep right away. That’s when I got the 7.5 hours of sleep. Last night I thought I would be cold again so put the extra clothing on but then had trouble getting to sleep because I was so warm. I am looking forward to just getting into bed and resting tonight. Whatever happens, happens. I do have to try and control this anxiety about work though. More bad thoughts to welcome in the night.
Thanks, Steve. Sounds like overall you’re getting better. I’m lucky that I don’t have to worry about getting up early. This has helped me a lot and has removed that element of anxiety. I’m able to go to bed and just sleep as long as I need to sleep, which is usually until 7:30.
Sorry to hear about this minor setback, Deb. Though it sounds like you have great confidence that you’ll be able to pull through it just fine. Huge progress from where you were early this year.
Thanks Deb, I’ve actually already posted my story here: https://insomniacoach.com/forums/topic/the-isolation-the-helplessness-the-lack-of-energy-the-anxiety-and-the-worry/
Usually I can fall asleep, but my sleep is either fragmented (often waking consciously or unconsciously, or being in a very shallow sleep state, kind of like half awake). This all started with an insane panic disorder episode (to the point of being suicidal). Clonazepam saved my life, I used it for a month, then tapered off with no side effects or the need to take it ever again. It may just be a coincidence, but that’s when the fatigue started. And it’s been almost three years now!
I don’t even know what ACT is though!
I’m hoping so, Mac. It worked last time.
Lauriso – if you’re interested in finding out about ACT, the best resource is reading The Sleep Book by Dr. Guy Meadows. The focus is on reducing any anxiety about sleep (either consciously or unconsciously) so that your brain settles down and you can sleep normally again. He also has a website you can check out with a brief introduction to it.
Thanks Deb, but I really don’t think I have anxiety about sleep. As I mentioned, the issues have persisted long before I even suspected my sleep was disturbed.
Ok, thanks for the clarification. Most everyone here on this forum has the anxiety perpetuated insomnia, that’s why I thought you might too. I hope you can find the cause and solution to your shallow sleep.
Well the streak is over. Had a good four nights in a row of decent sleep. Last night it just didn’t happen. My sleep became very broken towards the end with light early awakenings and all that. Bad night. Zombie today, ugh. Surprised, too. Did a nice little amount of mindfulness before bed.
Always such a disappointment when you don’t just have a “so so” night but a flat out BAD night when coming off of a good spurt. Irks me. But I’ll accept it, or at least try to, for most of today. Off to the coffee machine I go, heavy bags under the eyes….
Deb and Steve, how’d you sleep last night ?
Sorry to hear about your bad night Mac. I agree those can be tough after a couple good nights. I had a relatively good sleep of 6 hours,, or maybe slightly less. Have a headache this morning but not falling asleep at my desk. I’m trying to stay positive but wondering of I’ll ever get over this.
Deb – How did you do?
Steve just curious what has your last month or two been like? Haven’t really read every post here unfortunately.
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