[David Willoughby]

Hello,

I have been following the program for a month, and have seen some great improvements for the past couple of weeks, with myself getting more core sleep. However, the past couple of nights I got zero sleep in my bed. Last night I did get a few hours of sleep on my couch, by accidentally falling asleep there. How do you stay up when your so sleepy from previous deprivation? I find it so difficult! And then when I wake up from the couch I’m angry and upset which makes it really hard to go to my bed to sleep.

I’m just wondering why I’m having a relapse now of difficulty when I seemed to be improving so much. Any tips or words of encouragement would be greatly appreciated as I’m feeling very disheartened today…

[Martin Reed]

Hello David and thanks for sharing that you’ve experienced some great improvements over the past couple of weeks!

It can often be helpful to recognize that everyone experiences difficult nights of sleep from time to time — even people without insomnia! These difficult nights sometimes have an obvious cause, but sometimes they don’t. They’re just a part of life and the overall human experience.

Usually, the best reaction to difficult nights is no reaction — because it’s our reaction to difficult nights that risk perpetuating that sleep disruption. By resisting the temptation to modify your routine (for example, by spending more time in bed, canceling plans, or changing what you do during the day) you give sleep the best chance possible to get right back on track. Sleep drive always wins in the end!

As you shared, being angry or upset can make sleep more difficult since that increases arousal and the body then needs to generate more sleep drive (spend more time awake) to overpower that arousal.

If you fall asleep on the couch accidentally, there’s no need to feel angry or upset — that’s now in the past! Instead, you might simply move to bed if you still feel conditions are right for sleep. If conditions don’t feel right for sleep, then it might be helpful to do something you find relaxing and somewhat enjoyable until you feel conditions are right for sleep before going to bed.

Ups and downs are normal and to be expected (as most of the guests on the Insomnia Coach podcast talk about). Continue moving forward and you’ll continue to make progress!

—

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.

[Author]

Posts