[Manfred]

I need some advice from someone having (or having had) sky-high sleep anxiety. I don’t know what to do, this gives me existial anxiety.

Has anyone worked with a very short sleep window (5 hours or less) in order to override this big arousal? I try to be mindful aso. but when in bed, my anxiety is very strong.

I am also under medication for GAD, but that doesn’t really solve the problem. I think I have developped a big insomnia phobia, and with phobias, exposure is the way to go, isn’t it?

I need your help.

[Martin Reed]

It can be very helpful to identify and then evaluate the thought that is causing anxiety. So, next time you feel anxious, ask yourself what is going through your mind to see if you can identify the underlying thought. Then, evaluate it. Think of evidence that supports the thought and evidence that refutes the thought.

When you do this, you will often see that the thought creating the anxiety isn’t very accurate — and this can reduce the power of that thought.

This video might be helpful: What to do when anxious thoughts are making sleep difficult and leading to insomnia.

A short sleep window can heighten sleep drive and help you get past the anxiety that is proving to be an obstacle to sleep. Every time you find it easier to sleep, and every night of slightly better sleep helps increase sleep confidence and this can reduce worry and anxiety and make sleep a bit easier.

Mindfulness is a very high-level skill that requires a lot of practice — especially if you have a high level of anxiety. I would suggest observing sleep restriction (to build sleep drive) and stimulus control (getting out of bed when you feel anxious and wide awake to help you relearn that the bed is a place for sleep and relaxation only) since these typically produce results a bit faster than building skill in mindfulness.

I hope this helps.

—

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.

[Author]

Posts