[HB]

Hi all, this is my first post and feeling desperate as most insomnia sufferers.
I’ve been following the sleep restriction program with getting out of bed for 2 weeks now. And although I have kicked my crutch of Mirtazapine (3.5mg) during this time, I am sleeping just as badly as before (2-5hrs). My worst problem is my anxiety that I get when I get into bed, which starts to build during the evening. Once it gets to the point that it feels like a swirling rollercoaster in my stomach and chest, I am done for the night, and I know the best sleep I will get is maybe 2-3hrs. Even though i take on board Martin’s suggestions on how to reduce this anxiety, I seem to feel powerless against it. The thoughts and mainly just the general feeling of anxiety comes regardless what I do or not do. I have recently started to ‘honour how I feel’, accept it, but it almost makes it worse.
I jolt awake within 5mins of falling asleep with a panicked feeling of where am I? Am I in bed, or have I fallen asleep on the sofa in the middle of the night? I then have to check that I am in bed, and try and calm down from the panic, which of course has woken me up completely, with my heart pumping. My main question is, can this anxiety go away in time following just the sleep restriction and getting up method as I don’t seem to be able to not worry about sleep . Not seeing any improvement in 2 weeks with a sleep window of 5.5-6hrs is also worrying me, as getting only 2-5hrs sleep during that time makes me feel very off balance with a shaking tummy all day.
If anyone identifies with me, would love to hear from you. Thank you!

[Brian Pacheco]

Hi,

I just wanted to respond to say I experience the same thing. The anxiety and fear of getting into bed or sleeping. Sometimes I’ll fall asleep and feel myself drifting and jolt awake in a panic. It does sucks.

I’ll say this. This has ebbed and flowed for me. I have gone on to have much better nights of sleep, even months of sleeping 8 hours. So change is possible.

There is no easy science but recently what has helped me is when I’m tired I tell myself I’m just going to close my eyes and relax. I don’t have to fall asleep and if I feel panicked I can get up if I want. This seems to dull some of pressure and anxiety.

I also find that being in my bed doing a relaxing activity (watching videos on my phone) helps to make me comfortable in bed before sleeping. If I try to just get into bed and sleep, the anxiety is always worse.

Sorry you’re dealing wit this. I know how powerless and horrendous it can feel.

[HB]

Thank you Brian for your encouraging words, I really appreciate it.

I was intrigued by your last comment on watching videos in bed. I have never entertained that thought as all CBTi books say only sleep in bed….

However I wonder if it’s a good idea after all. My anxiety builds as Im just walking upstairs and getting in bed quietly with big effort not to wake my husband. I have tried to read in the past but that didn’t help, but I’m wondering if a visual stimulation like watching a video might just stop that walking upstairs dread especially if it was some lighthearted comedy or something.

You have given me some hope Brian, thank you so much!

[Martin Reed]

Have you been able to identify the thought(s) that generate worry, anxiety, and/or panic, HB? This can be helpful because when we do this we can then test those thoughts for accuracy — and very often the thoughts that can generate such intense arousal aren’t as accurate as they first seem.

I am encouraged to hear that you are implementing sleep restriction and stimulus control since these techniques help build sleep drive, reduce the amount of time spent awake during the night, and help weaken any conditioned arousal that might be making sleep more difficult.

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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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