[Mark88]

Hello!

My issue with sleeplessness just started almost 4 months ago. I can usually fall asleep but I keep waking up around 3am (give or take 1 hour). More recently there have been a few nights where I also could not fall asleep because I think I’m developing an irrational fear associated with my sleep problems. As bedtime gets closer my anxiety starts ratcheting up so some of the techniques via email as well as other websites will hopefully help me stop me from worrying about getting “enough” sleep.

All this started once I stopped an SSRI medication that I’ve been on for years. I never had issues with sleep before or during the medication. I found many reports of people experiencing the same issue, which is supposed to slowly resolve over time, but it’s completely uncertain exactly how long it might take. These medications supposedly put the brakes on systems that regulate cortisol so I’ve been told that what I’m experiencing is early AM cortisol spikes. Regardless, I’m finding that these techniques (no clock, cool, dark bedroom, stop saying “insomnia”, accept not be able to “rest” at night like I used to, etc) have been helping and will hopefully help to resolve this issue for good sooner than later.

I’m hoping that through persistence and practice I’ll be able to fall back to sleep after waking at 3am.

[Mark88]

I had another poor rest last night and woke up at some time way earlier than my alarm. Even though I’m trying to remain positive and keep my mind away from worrying, I can’t for the life of me stop myself from thinking about falling back to sleep. It seems that even if I catch myself and immediately shift my thoughts in a different direction, it’s too late. I’m going to keep trying but it’s very frustrating.

I noticed that when I don’t have an alarm set, such as on the weekend, I don’t wake up in the early AM, or if I do I can fall back to sleep. I still can’t sleep past 6-6:30am but it’s much better than 3am.

This makes it more frustrating because I know it’s possible for me to sleep past 3am! How do I break this psychological thing that’s going on?

[Martin Reed]

Your worries are completely normal, Mark — and I am sure many people will be nodding their heads in agreement as they read your post. The fact you don’t wake up early in the morning on weekends suggests that your sleep issues are not likely to be caused by your withdrawal from SSRIs, but rather your stress and worry levels are activating your arousal system and making sleep more difficult.

Many people really struggle with sleep during the week then sleep a lot better on weekends. One reason for this is because they place more importance on sleep during the week because they worry about how a night of poor sleep will impact their daytime performance at work. Once this worry is removed (for example, on weekends), they sleep a lot better.

As for breaking this psychological hoodoo, you will likely find CBT-I techniques to be helpful.

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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.

[Mark88]

Thank you for your feedback.

I agree that although my issue started after I stopped using an SSRI, this isn’t the root cause. The SSRI must have been very good at preventing anxiety from messing with my sleep and this is my true state of mind. In fact I used to complain about being able to sleep too much, and boy have I taken a complete 180.

I already started the basic CBT-I techniques but have to get more diligent when it comes to restricting bed time and getting out of bed if I don’t fall asleep in a decent amount of time. I also have to get better at accepting my situation and not let it frustrate or get me angry.

Last night I had another poor rest night where I woke at about 2:45am and I couldn’t fall back to sleep. I even tried to restrict my sleep by staying up later (11pm). However, I didn’t give it much time and started to get frustrated and then things spiraled out of control from there. I did get up and went on our couch like 2-3 times and kept going back to bed trying to sleep because I felt so tired but my mind just wouldn’t relax.

During the day I tell myself I’m fine, this is no big deal, but as soon as I wake up at 3am I can’t help getting frustrated, which I know sets me up for not going back to sleep. ..then the cycle continues.

I’ve been seriously thinking about going back on an SSRI to be able to sleep again but I’m going to try to resist these thoughts.

[Martin Reed]

It normally takes a couple of weeks before the effort and commitment required to follow an appropriate sleep schedule and practice stimulus control begin to pay off. Stay committed and, as long as you are following the techniques correctly, you will see results.

—

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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