[Halestorm]

I’m ending my first week of CBT-I using sleep restriction therapy. This has to be one of the most challenging processes I have ever endured.
I do feel somewhat alone in the process as I have not met anyone else who has gone through this therapy process.
It is also a very emotionally and physically draining process. Im curious as to why this aspect of the therapy process isn’t talked about.
I don’t feel like the treatment was transparent to me by my doctor in the beginning. Not sure if that would ease any of the negative side effects of this therapy. Added anxiety, feelings of depression and hopelessness, fear of the process working and many more reservations and fears.
And then how does one manage all of the negative side affects of this treatment especially when not medicated as so many people going through this seem to be.

[Chee2308]

I’m sorry you are going through a rough time now. Though I’m not sure what negative side effects you are experiencing and how bad they actually are. But isn’t insomnia itself able to cause all those effects you are talking about or even worse? A regular course of cbti is about 8 weeks. Whilst having insomnia, theoretically, you could suffer for a lot longer. So which one do you prefer: a short or a lifelong struggle? Theoretically, you could be “cured” by the end of 8 weeks and you could be sleeping well for the rest of your life! Short term pain for long term gain. It’s well-worth it. But all that said, I’m going tell you up-front that a “cure” isn’t necessary sleeping well every single night from then on and never experiencing bad nights again. It just means your nights are more regular, you have an altered relationship with poor sleep, you don’t see it as a danger anymore, you are no longer afraid, and you are in much better position to face it. This is the key to a complete recovery, it’s not living with the fear of poor sleep anymore. Good luck and best wishes!

[Halestorm]

I guess the hardest part is changing that thought pattern. Overcoming that fear of sleep. I agree short term pain for long term gain.
I understand a little more about the sleep restriction from listening to one of the podcasts about not going to sleep until your sleepy, even if you have hit your window of being able to go to sleep. And the second challenging part is forcing myself to get out of the bed and build that sleep drive to try and fall back asleep after waking.
But it’s challenging the thoughts and then the physiological part of the adrenaline and anxiety being pushed through my body that is also difficult. I’m not sure how to manage that part of it.

[Martin Reed]

Have you tried acknowledging and making space for difficult thoughts, rather than challenging and fighting them? I wonder if that might be a helpful alternative?

When you wake during the night, there’s no need to get out of bed if that’s not appealing. All you want to do is give yourself the opportunity to do something more pleasant if being awake at night starts to feel unpleasant.

I hope there’s something helpful here!

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