[Se-Young]

Hello, I just wanted to share my biggest current sleep challenge. I have suffered on and off from Insomnia since 2016. 2016 was a pretty bad year in terms of sleep but over the past 3 years it improved so much. However, I still have the sleep anxiety once having a bad night and on those nights I am still taking medication and feel guilty afterwards.
I understand the major CBT action in order to get out of bed when not able to fall asleep and I can do it once or twice. But after second time, my anxiety is so big that I am fully awake and only sleep medication helps to fall asleep. I do not know how this can get better. Any success stories? Thanks.

[Martin Reed]

Try not to feel guilty for taking medication as prescribed by your doctor! Sometimes it can be helpful to make time during the day to identify the thoughts that are generating the anxiety you feel during the night — when you identify these thoughts you can then evaluate them for accuracy. When you do this, we can sometimes see that the thoughts that generate so much worry aren’t even particularly accurate!

If you wake during the night, I think it’s OK to stay in bed if you feel calm and relaxed enough for sleep — because conditions are right for sleep! If, however, being in bed doesn’t feel good this is a good cue to get out of bed and do something relaxing and enjoyable. Not only is this a more appealing alternative to staying in bed and struggling, but it prevents you from reinforcing the idea that your bed is a place for unpleasant wakefulness!

There are plenty of success stories here:

1. Insomnia Success Stories forum
2. Insomnia Coach Podcast
3. Client Success Stories and Case Studies

I hope this helps.

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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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