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Good morning, insomnia team. I loved the “little victory” story about accepting and inviting anxiety and insomnia. Acceptance really does work and I am glad that Cat shared her story. It validates what I am going through.
Here is my question: I have been in the process of tapering off clonazepam (1/4-1/2 mg. – small dose). Last week I did not take it four nights. I plan to continue this way of tapering (5 nights, then 6 etc.) until I am at 7 nights with no sleeping pills. All of the CBTI books and articles I have read (and I have read many) state that when you first get off sleep aids, insomnia gets worse before it gets better. I am in the “it gets worse” stage. Has anybody else in the forum been through this? Does it eventually get better?
Hello!
Imagine this senario: your doctor told you that all along you had not been given sleeping pills at all, you had been given placebo pills instead. Shocked? So how did you sleep all this while? Because this is exactly what happens when you take sleep meds, meds can only make you drowsy, but not put you to sleep. Only your own body can make sleep happen.Essentially, what are insomniacs trying to do when they crave sleep so much? They are constantly trying to prove to themselves that they can sleep. And they do this desperately every night, trying to prove this already well-known fact and yet despite that, still always live in fear lest their sleep gets broken somewhere somewhat.
Didn’t you say you slept for 6 somewhat nights without meds? So there already is your partial proof. Just keep going and the longer you go without meds and still sleeping, the more solid that proof becomes. Then one day, you don’t feel compelled to prove this anymore. The evidence is so overwhelming that it’s rock-solid and unshakeable. Think of it as something as natural as walking. But now you would rather sit than walk because you just don’t need to prove, over and over, that you can walk. It’s about time you really let this go. There will come a day when you think nothing of sleep. Good luck!
I didn’t take the sleeping pill for 4 nights and they were bad nights. I understand this is rebound insomnia. My question is does it ever level off and get better? Does anyone have experience with this and how long (in your experience) before the rebound ends?
Hello!
Rebound insomnia is just classic insomnia. Nothing different. Comparing between one who takes pills and one that doesn’t, but both are still extremely anxious about sleeping, they would both present the exact same symptoms.
It’s still your fear of poor sleep that’s driving this. Always was and still is. Maybe others here have a better answer for you. But I think I have spoken enough. Best wishes!
How are you getting on since those four nights of no medication? Things tend to improve over time but the process of moving away from medication can be very challenging.
So, be sure to be kind to yourself — say kind things to yourself and behave in a kind way toward yourself. Bonus points if you can also ensure that you engage in some activities each day that help you continue moving toward the kind of life you want to live and the person you want to be, even after difficult nights and even in the presence of difficult thoughts and feelings.
—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.
Thank you for your support, Martin. It as been tough. Some nights are better than others. I have seen an improvement however. This week I plan to go for 5 nights without clonazepam. So far it has been ok however erratic. I sleep 8 hours one night and 4 the next. I have not been changing my daytime schedule. I work out 1 1/2 hours a day when I am not teaching. I do pilates, walk, and swim whether I sleep or not. I am a teacher and I do not work in the summer therefore my schedule is flex. I am still confused about the unpredictability of my sleep. I am working through it. Again, thank you.
Thanks for the update! I am particularly encouraged to hear that you are continuing to engage in activities that keep you moving toward the life you want to live (and the person you want to be!), independently of sleep. Ultimately, it’s all those activities that determine whether or not we live a rich and meaningful life — not how we sleep at night!
—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.
Martin, thank you for checking in. Actually I am happy with the way I am living my life and I don’t let anxiety or sleep affect it. My anxiety is pretty low these days. I’m just not a good sleeper 2-3 nights a week and I guess I just have to accept and live with that.
Accepting what we don’t have control over and focussing attention on what we do have control over can be a really helpful strategy!
Over time, it often results in all the stuff we don’t have control over having less of an influence over us — it becomes less prominent in our lives and consumes less of our attention.
And, as a bonus, sleep tends to become a lot easier when we have no involvement in the process, pay it little attention, and don’t put any effort into it!
—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.
You advice is working so far. I have stopped taking sleeping pills. It has not been easy because I had rebound insomnia but I can already see an improvement.
That’s great to hear — thanks for sharing!
—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.
30 years ago I was on Klonopin for 4 years for insomnia. I started CBT while on it. Tapering off and transitioning away from any meds took about 6 months, and it wasn’t easy, but it was so worth it. CBT does indeed work. There are relapses, in spite of keeping up good practices, but one keeps growing along with the setbacks. CBT is a hard road, not for wimps, but it teaches you how fearless you are, and how strong! I get upset every time I have a setback, but I wouldn’t change doing this work for anything else.
Thank you for sharing. I am having the same experience. It takes a long time and perseverence to do what you did. I know it is worth it. Getting off clonazepam is really difficult. I am down to 1/2 mg twice a week trying to get down to once a week and then stop it altogether. Waking up at 12 am unable to go back to sleep is miserable and the temptation is always there to just take a pill. CBTi is not perfect but it is better than being dependent on pills to sleep. All the best to you.
Lots of good comments here. I would add only that some sleep meds you can quit right now with no side effects, others you need to taper. I have found pharmacists to be the best source: they know the half-life of various meds and can tell you in a brief phone call.
I appreciate all this info. I know I can stop clonazepam any time with no withdrawals because my dosage is so low and infrequent. My doc told me that also. My issue is more with waking up waaaay too early and not being able to go back to sleep. If I take 1/4 to 1/2 mg of clonazepam, I will go back to sleep. I am sure it is more of a psychological dependency or the “placebo effect.” I just can’t seem get that through my thick head. 🙂
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