[Jennifer]

Hi,

I’ve been working with a therapist on CBTi. It was going well and I started reducing my medication. Last week I really started seeing results from sleep restrictions and getting out of bed (a full 6.5 hours every night) and was feeling amazing. However the last two nights have been awful. No sleep two nights ago, and last night resulted in a full blown panic attack getting into bed (something I haven’t felt in weeks). I eventually took pills, but then just felt worse because i added guilt onto it, and they don’t really work for that level of anxiety anyways. Is it common for it to sometimes get this much worse after getting better? Clearly I got into my own head, but the CBTi had worked so well and it was so frustrating to have this big a set back (especially thinking I would get some sleep after being awake the full night prior). I may have grabbed a few hours of broken sleep last night (including on the couch because I was too anxious about bed). I’m recommitted to just ignoring last night, recognizing where panic made me make bad decisions, and carrying forward, but it would be nice to hear from others that these setbacks aren’t the end of the line.

[Scott]

Hi Jennifer!

Welcome to the forum! I’m glad to hear you’re exploring those evidence-based techniques and your efforts generated some positive results! Up and downs are completely normal and it’s important to remember that you experienced 6.5 hours of sleep and there’s no reason to believe that won’t continue. As you pointed out, the best reaction to disrupted sleep is no reaction since our unhelpful thoughts can heighten our anxiety of the issue. Although I haven’t had insomnia in almost 2 years, I still have an occasional night of difficult sleep, sometimes waking in the middle of the night for prolonged periods of time, but the difference between those nights now and when I had insomnia are my thoughts toward the disruption. I now know the following day of a poor night’s sleep, I’ll still be functional, perform at work, able to spend time with my child, etc so negative thoughts about sleep don’t consume my day any longer which eliminates the pressure for me to sleep the next night. You’ve already proven to yourself that you are capable of quality sleep so I encourage you to remain diligent and consistent with the techniques.

Hope that helps,
Scott J

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If you are ready to stop struggling with insomnia you can enroll in the online insomnia coaching course right now! If you would prefer ongoing phone or video coaching calls as part of a powerful three month program that will help you reclaim your life from insomnia, consider applying for the Insomnia Mastery program.

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.

[Jennifer]

Thanks for your quick reply. I had made really good progress on those thinking styles so to have it come back on like a freight train the minute I got into bed was really upsetting and confusing (and my usual get out of bed activities weren’t distracting enough to stop them).

I guess I can’t let two bad nights derail me and I just have to keep at it. But woo-boy what a rebound that was.

[Scott]

It’s understandable to begin doubting the process when we experience a setback but, as you said, you were achieving meaningful improvements in your sleep and that should be encouraging. As I mentioned in my previous post, the turning point for me occurred when I continued to go about my day as planned and acknowledging my thoughts as what they were…just thoughts. When you start to notice that you can get through the day after disrupted sleep, you might begin to worry less about sleep. Try to avoid the temptation to put effort into sleep as those actions can perpetuate the issue.

Scott J

—

If you are ready to stop struggling with insomnia you can enroll in the online insomnia coaching course right now! If you would prefer ongoing phone or video coaching calls as part of a powerful three month program that will help you reclaim your life from insomnia, consider applying for the Insomnia Mastery program.

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.

[Martin Reed]

Welcome to the forum, Jennifer! As Scott mentioned, ups and downs are completely normal and to be expected — everyone has difficult nights from time to time!

Sometimes it can be helpful to see these nights as insomnia testing you to see whether you’re willing to let it back into your life. If you abandon all the techniques that you’ve been finding helpful, you will allow it back into your life and insomnia wins. If you keep moving forward and continue to do what you know from experience to be helpful, you will not allow it back into your life and insomnia will lose!

You’ve got this, Jennifer!

—

If you are ready to stop struggling with insomnia you can enroll in the online insomnia coaching course right now! If you would prefer ongoing phone or video coaching calls as part of a powerful three month program that will help you reclaim your life from insomnia, consider applying for the Insomnia Mastery program.

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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