[gsdmom]

Healing from insomnia seems to be such a slow process. I’ve come to accept that now and celebrate minor improvements. Last night I took 5mg Ambien and was able to sleep for 6.5 hours, I would normally view this as a failure, but looking over the last 4 months it was not all that bad. I had 8 ambien free nights in a row, where previously it might have been 6 nights between doses. And in July I had 10 nights where I slept 6.5 hours or longer drug free, whereas in previous months it might have been 4 nights. My progress started about two and a half weeks after seeing a sleep doc and using stimulus control.

Set backs are common every week. Mostly due to getting lazy one night and not following SC the way I should or over reaction to an external stressor. My body seems to be overly sensitive to stress, and am wondering if this is common with chronic insomnia? How long will it take the nervous system to heal? I feel like at this pace it will probably be a 4 month recovery process, does this seem about average to any of you out there?

[RonA]

This is the third major bout of insomnia in my life and I am finding that it is a MUCH SLOWER process this time too.  I think small part of the problem is I am older now and probably do not require as much sleep as I did when I was younger.  My sleep is lighter and  more broken up today than 10 years ago, so I think it is just harder to correct.   I also know I have not been as consistent as I was the first time I completed Sleep restriction.   The first time, I was sleeping 2-3 hours a night so I did a sleep window of only 3.5 hours and I never went to bed early and got right up out of bed.  It was very tough but I think it accelerated progress.

This time I am using a 5.5 hour sleep window which is easier but is probably too long.  I can see the same slow progress as you, but I think if I had used a tighter window, the improvement would be faster.   I have also been a little lazy some nights which I did not do the first time.  Consistency is the key to progress and I have not been as good as I was the first time.

 

It took 7 weeks the first time to sleep well again.  I think 4 months sounds about right for me this time too.

[Martin Reed]

It can definitely be a long process — but everyone is different.

I have worked with clients who experienced significant improvements within a couple of weeks of implementing CBT-I techniques. I’ve had other clients who didn’t start to make progress for three to four months. Of course, I’ve also had many clients between these extremes!

Typically, I find that those who have lived with insomnia for longer take longer to improve — this makes sense since insomnia is more entrenched. Just as it took time for insomnia to develop, it takes time to get sleep back on track. Individuals with very high levels of anxiety might also take longer to notice results. Everyone is different.

What I can say is that the sooner you get started with CBT-I techniques, the sooner you will get results — and that focussing on consistent implementation of the techniques rather than monitoring for results can help you make progress, too.

Keep going — you’ve got this!

—

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