[Acat]

I’ve developed some occasional episodes of insomnia over the last few years. It started by happening only before stressful events (a couple times per year, interviews,etc.) and has progressed to the point of happening nearly every time I travel for work even if I don’t have any high stress activities scheduled the following day. I stay in hotels several times per month and have struggled horribly the past couple of months. Often stay awake all night long for 2-3 nights at a time. I believe I have a fear of not being able to sleep that has led to this becoming a more common occurrence. Up until a couple of years ago I slept well every night. I’m middle aged. I’m here looking for tips to get back to normal without medication! Thanks all!

[Martin Reed]

Hello Acat and welcome to the forum. Your experience isn’t unique or unusual — difficult, but not unique or unusual!

In the past when you traveled for work and sleep wasn’t an issue, was your approach to sleep different compared to now? If so, what were the main differences, and do you feel there might be any helpful insights there?

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[hiker]

“I believe I have a fear of not being able to sleep that has led to this becoming a more common occurrence…”

I think you have nailed it right here. It took me years to figure out that it’s all about sleep anxiety. You bet, it can start with some relatively innocuous change, such as sleeping in a different place. Add to that a stressful activity coming up the next day, and then even when you don’t. And you don’t have to have a specific reason for not being able to sleep, you just can’t.

Another part of the story for me has been feeling like I have to solve it, not just for tonight but for every night. In fact, I am going through that a bit at this moment—a setback last night, fretting about job hassles I had 30 years ago (hey, it doesn’t have to make sense, right?). But now I am sitting here deciding to just check out the present moment, which fortunately includes what looks like a beautiful sunrise coming up.

So instead of trying to solve anything, I think I am just going to kick back and enjoy the view. OK, I’ll be feeling tired today, but maybe I will get a nap in, maybe not. But I’ve been here before, and it doesn’t mean I am going to be exhausted the rest of my life. And believe me, I know how you can get into that whacky line of thinking, when your brain is scrambled from lack of sleep.

Sorry you are going through a rough spot, and I know it is hard not to obsess about it, but maybe you can find something pleasant to enjoy today. It doesn’t have to be a big thing, just any reminder that life is bigger than monitoring how well I am sleeping.

[Spindledog]

I am recovering by learning that sleep doesn’t happen when I worry that it won’t happen. Nor when I try to control it with something simple and easy to do. It requires a real commitment to get emerged in recovery and to educate yourself about sleep and about yourself. It’s not a quick fix like I wanted but a gradual attitude adjustment that takes away that phobia and anxiety that the body and brain has learned, I have read stuff, listened to many You Tubes, etc, and am now in Martins program to have an expert guide me to pull everything together for recovery.

[Czor]

It can definitely be discouraging to have several nights without any sleep but I trust this method to retrain ourselves to bring sleep back into our lives with time. Tough when you are an hour away from the end of your sleep window but can be encouraging that it will get better with consistency. Best of luck and hope everyone has a happy and productive weekend.

[Author]

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