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What do I do about relapse? I took the two week email course and was doing great. I was waking up but going right back to sleep & slept until 5:30 which was fine with me. Now I’m waking up between 2;45 and 3:00 am and not able to get back to sleep which is still better than 1:00 am. How do I get back on track again?
Greetings!
Relapses are very common! It is an early sign of recovery and a manifestation of sleeping better on previous nights. If you accept them as they happen, and continue the cbti course with the same discipline, you have a better chance to see continued progress. But remember to be very patient and be kind to yourself because ultimately sleep just can’t be controlled and difficult nights can and will happen to everyone and is completely normal. In the end, you start letting go of control and truly understand that sleep best happens when there’s complete absence of struggle or any pressure to make it happen. Best wishes!Thank you so much for your advice. I am starting to feel like I can do this once and for all. I love CBTI but I thought relapses were a sign that it wasn’t working well or that I was doing something wrong.
Here’s a video about relapses that you might find helpful, too: When insomnia comes back: how to deal with insomnia relapses when insomnia returns.
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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, Martin. That was helpful. It definitely puts things into perspective. I never thought about comparing a bad night to a bad day. As we both know they end.
It is 3:00 am and my first night without Xanax. I was down to .25 mg so my doc told me I could safely stop. I’ve been awake since 11:30 pm. Where do I go from here? I was doing really well before tonight.
Hey Dbaldino!
Very common to have rebound insomnia when you stop taking meds. Because when you do something different or change a standard routine for sleep, automatically your brain starts monitoring for results! It is this active monitoring that makes sleep a bit harder. That’s just human nature. Thoughts like is this going to work? What if it doesn’t? Will I need meds for the rest of my life? These worries are very common at this point, and people generally go two ways from here, some become scared and immediately flee back to the safety of taking meds, resigned to their “fates” that they will forever need to take meds to sleep, they never to get to see what the other side looks like because they are too scared to venture beyond, OR, for people who are braver, they continue to do nothing to sleep, still not taking meds and slowly their sleep begin to improve as the excitement and bewilderment die down. So it depends on how scared you are at this point. It’s your choice. But I can tell you need absolutely nothing to sleep, even when you do cbt-i, which doesn’t involve taking anything external so all that sleep has to be produced internally inside you. Whether taking drugs or not doesn’t affect this natural process in any way.Hello dbaldino!
To not struggle with sleep, you have to not fear sleeping badly. You also have to give up all sleep efforts, because it is when you have done nothing, then there’s nothing for your mind to monitor anymore! Best wishes to you.
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