[cth]

Hi there, I have been suffering from insomnia for about 2 weeks now (I know, that’s nothing in insomnia world…), and I’ve been trying different techniques in order to try and break it. Of course I started with the worst kinds of techniques (trying to catch up, sleeping in, laying in bed trying to force sleep, etc.), which haven’t helped at all. Doing some online research led me to CBT-i and sleep restriction. I decided to dive right into the deep end, in an attempt to nip this problem in the bud ASAP, so based on my very little sleep I have been getting, set up a 5.5 hr sleep restriction. I’ve only been doing this for a few days, so again, I am trying to “trust the process”, but what I find discouraging is that I had a decent night last night (maybe 4-5 hr solid sleep), followed by a wonderful day in which I was totally relaxed, and hardly thought about sleep or insomnia all day. As night drew near, I was still feeling fine, and into the early evening. But as night drew on, and my SO went to bed, I started to become more and more anxious. I was just sitting there waiting for my sleep window to open. At one point, I know I was becoming very sleepy, light headed and ready to nod off. But it was only about 11:00 when my sleep window wasn’t until 12:45 (wake time 6:15). And of course by the time the window opened, I am sitting here wide awake and anxious. I am more anxious because the window is so short, and it feels like it’s even more pressure to get sleep in a shorter window. I tried to “power” through it for almost an hour, before getting out of bed. It’s very late now (not watching the clock) but I fear I may not get any sleep at all tonight, which would be the worst night since this thing all started.

So, I’m just looking for some encouragement to keep going. I had a great day, even if tired, but as I sat here waiting and waiting and waiting, my anxiety only grew. I am now second guessing if I should have listened to my body at 11 and tried to go to sleep then. Of course it’s possible the sleep anxiety would have started up no matter what, as soon as I got into bed, but I’m just confused and frustrated.

Again, I know this is very early on in the process, and a very short spell of insomnia overall, but I’d like to know that I’m still on the right track and I just need to stick with it. It’s just worrying that I’m having a terrible night tonight, and am wondering if “forcing” a sleep window is only exacerbating my sleep anxiety. Logically speaking, I know what I need to do, and know that in the end, this is one of the best methods to try and beat insomnia, but I’m having my doubts and need reinforcement.

Thanks to anyone listening!

[Martin Reed]

As you suggested, you are very early in the process! The most important (and relevant!) thing here is that you got started! Those feelings of anxiety are normal and simply provide us with evidence that you are a human being who experiences emotions — yet, you can still control your behaviors even in the presence of that anxiety, as you have proven to yourself!

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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.

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