[Maryam]

Hi everyone, hi Martin,

It’s 4:38 am that I’m writing this post and I haven’t had any sleep at all. My insomnia has become so severe for the past 5-6 months that I get no sleep at all for 5-6 days in a row, then out of extreme exhaustion, I might get 2-3 nights of sleep and after that, same thing repeats, no sleep then a couple of nights of better sleep. I have been following every step of CBT-I for the past 5-6 month hoping that it will eventually get better, but despite all my hard effort, my sleep is not improving. Because it’s taken a very long time and it keeps relapsing, I have become very frustrated because I know that there’s nothing left that I haven’t tried and I’m still the same. I have had insomnia for the past 12 years. CBT-I used to work very well in the past, but not anymore. What should I do? Please help.

[Martin Reed]

Thinking and worrying about sleep at 4:38 AM is natural but probably not helpful when it comes to reducing sleep-related worry — and this alone could be a perpetuating factor behind your insomnia.

If and when you wake during the night, you might find it helpful to get out of bed and do something you find relaxing and enjoyable if being in bed starts to feel unpleasant. The more you can enjoy your nights, independently of sleep, the less you might worry about sleep.

How are your days, @Maryam? Are they enriching and enjoyable? Are you regularly pursuing fun and pleasant activities so you can enjoy your days? The more you can enjoy your days, independently of sleep, the less you might worry about sleep.

I am sorry to hear about your struggles and hope this post helps.

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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.

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