[Hopefulinpa]

Hello,

Last week, I began a CBT-I program through the University of Pennsylvania after having struggled with severe, chronic insomnia for 33 months. I am looking for additional support and guidance to help me regain my confidence that I can in fact sleep again as I never had issues before this.

It all started with a panic attack due to a physical injury that brought on anxiety and insomnia. It was as if my nervous system broke down. After 6 weeks of trying to get my sleep back, I caved in and began trialing meditations. It was horrible. Everything gave me side effects and made my anxiety worse. I eventually stopped after 11 months and took an additional 5 months to taper off the benzo I was on. Benzo withdrawal was nothing short of hell for me.

I am now 15 months off and my remaining issue is still the insomnia. Not surprising. My average sleep in 4.3 hours a night and my sleep efficiency was 55% last week.

Last night was my first night of sleep restriction. I only got a little over 3 hours. I’m trying to dig deep and find the perseverance and bravery to stick with this program and believe that I can get my life back.

I’ve suffered greatly because of my insomnia. I had to walk away from a job of 20 years and this has greatly impacted my family and marriage. I won’t give up on this as I believe it will work. Just trying my best to remain hopeful.

Thank you in advance to anyone who replies.

[Deb]

Hi Hopeful – Read the success stories of people who have recovered and that will give you hope for your own recovery. Most all of them used CBT-I techniques. I also used sleep restriction and it helped give me back my confidence that I could sleep. For myself it started to work right away – I was sleeping well 5 nights a week. But for others it takes time for it to begin to work. Keep talking to people here and you will find the support you need.

[Martin Reed]

I am so encouraged to hear that you are following a cognitive behavioral therapy for insomnia (CBT-I) program! I have no doubt that it will help you improve your sleep.

The techniques, although quite straightforward, can be challenging to implement in the short term. However, if you stay consistent you will start to notice results — and this will give you the confidence and motivation to continue.

So, keep moving forward and keep putting in the effort. You’ve got this!

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