[Sarahh]

Hi,
I completed Martin’s free two week email program and I have a mixed bag of results.
During the program, very shortly in, I found I was sleeping really well. But now, it’s been almost 3 weeks of worrying every single night when I lay down.
I struggle (I think) with a few things.
The night restriction is difficult because my partner goes to bed super early (8-9) to wake up at 3-4am. However, I found when I didn’t go to sleep at that time I got anxious that I wasn’t in bed with them. It’s a cycle I know I need to break, but difficult to since I’ve been doing that for years!
Second, I’m anxious the minute I sit in bed. If I doze off for a few minutes, and wake up, I’m wide awake and anxious. Every night it feels like I’m fighting with my mind to get sleep. And the anxiety grows throughout the day leading to bedtime. I’m even anxious when I wake up some days because I’d rather be sleeping more.
Lastly, I guess I just came on here for encouragement/tips or tricks. I’ve not taken any night time medication, even though everyone has been telling me to take melatonin. I haven’t yet, but boy do I want to!

[Scott]

Congratulations on completing Martin’s email course as it sounds like you found some success in restoring your sleep!

What’s going through your mind when you lie down in bed that keeps you awake and frustrated? All your additional daytime worry can make your sleep issue worse by fueling more anxiety and creating a vicious loop. What is your reaction when those unhelpful thoughts arrive?

Melatonin is generally used for those experiencing jet lag and not for allowing you to remain asleep during the night. Plus, sleeping pills and OTC supplements don’t tackle the root cause of your sleep disruption – your thoughts and behavior towards your sleep.

This may sound like a crazy idea, but are you able to sleep in a different bed/room than your partner? When I was experiencing severe insomnia years ago before restoring it with CBT-I, my wife and I slept in different beds because we had different sleep schedules. We found that BOTH of us actually slept better so we’ve since kept that arrangement. It doesn’t mean you’re less intimate, but it’s an idea for you to consider if you’re concerned about having to go to bed at the same time as your partner.

I encourage you to consistently implement the CBT-I techniques and you’ll continue to see incremental successes but it sounds like you may need to evaluate your anxiousness about your sleep that’s causing you continued disruptions.

Hope that helps,
Scott J

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The content of this post is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.

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