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Despite following step by step CBT-I to reduce conditioned arousal and strengthen my sleep drive, my sleep improves a little only for a few days followed by a few nights of NO sleep whatsoever. I have reduced time in bed so much to reduce the arousal, but it seems as if I get this subconscious anxiety which stops me from falling asleep no matter how sleepy I feel. After my sleep improves a bit and I can get a few hours of sleep for a few nights, the thoughts of those sleepless nights hit me and as soon as those thoughts come to my head, that’s when I can’t fall asleep again. I try to analyze those thoughts in order to help myself reduce anxiety, but it’s no use. This is quite frustrating because I can’t control those negative thoughts. Despite the extreme difficulties, I try to engage myself in activities during nights and days in order to reduce the subconscious anxiety that interfere with my falling asleep, but again it’s no use.
CBT-I used to work for me really well before last year. But unfortunately, since last year, nothing has worked and my insomnia has gotten much worse than ever.
Does anybody have any similar experience? Any advice?
I recommend you go to success stories section and read how others dealt with their sleep anxieties. Basically stop the fighting, stop avoiding bad nights like the plague, stop the struggle, really and truly giving up control over sleep. Practise as much acceptance as you can instead of avoidance. Always be kind to yourself, be non judgmental about how you sleep on a particular night. Start every night on a fresh page with optimism and confidence. Try not to be too attached to the outcome. Treat sleep not as an achievement where you must sleep X hours, but more as a process which you have no complete control over which you can make more likely to happen once you know you are awake a sufficient amount (at least 16 hours). You can do this, so many people have overcome their sleeping problems and absolutely no reason why you can’t either. Good luck.
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