CBT-I techniques worked

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This topic contains 2 replies, has 2 voices, and was last updated by Rion123 2 months ago.

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  • #32601

    Rion123
    ✘ Not a client

    Hi Folks! Just wanted to share what really helped me!

    After weeks of good nights, I would say I’m completely okay now and I thought I would share what helped me.

    I was hopeless…desperate for months and spent lots of money on natural remedies, supplements and stuff. I had sleepless nights, I used to think that my sleep mechanism is broken and somehow lost my ability to sleep but after taking implementing some CBT techniques here’s what I learned;

    *Going to bed only when sleepy and waking up at the same time everyday really worked for me.
    *Chamomile teas and other remedies are not conducive to sleep! I could sleep well without implementing them, so I should be able to do it for the rest of my life!
    *pay no attention to insomnia, my sleep got better and better when I stopped obsessing about it and when I stop curing it
    *Most importantly, don’t force yourself to sleep, dont put any effort into it, when you sleep just do nothing, think of nothing and you will sleep as long as you’re sleepy and have a positive relaxed mindset.

    You guys need to understand how sleep works or it will come back!

    #32646

    Martin Reed
    ★ Admin

    Thank you so much for sharing your success story! I strongly believe that everyone with insomnia craves success stories like yours — but they can be hard to find because people who no longer think about sleep are rarely motivated to contribute to insomnia forums or talk about their sleep!

    I think it’s really insightful that you found both behavioral techniques (such as not going to bed until sleepy and always being out of bed by the same time) and cognitive techniques (such as eliminating sleep effort and not obsessing about sleep) to be helpful — this is exactly why cognitive behavioral therapy for insomnia (CBT-I) techniques are so powerful.

    CBT-I techniques address the thoughts that are making sleep more difficult AND the behaviors that are making sleep more difficult. Insomnia, therefore, doesn’t stand much of a chance!

    Recognizing that teas and supplements are not the answer is another big insight. As you rightly point out, you were once able to sleep well without them so you don’t need them to sleep well again!

    I remember you posting a few times back in May about your struggles with sleep. Can you tell us a bit more about how your insomnia developed, and what aspect(s) of sleep you struggled with?

    #32649

    Rion123
    ✘ Not a client

    Hi Martin,

    Thanks as well! You did help me a lot! I did listen to your podcasts and I could easily relate to them. Yes, my sleep problem started back in May, I was going through lots of stress back then and there’s this one night when each time I fall as sleep, I experienced hypnic jerks which freaked me out, it did disrupt my sleep that night and I ended up forcing myself to sleep.. every single night. having said that, I think I had just forgotten how to sleep the right way until I realized that I should not be forcing myself to sleep because sleeps occurs naturally and it should not be forced, it would always take hours for me to sleep before but the last two nights, I slept within seconds lol.

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