[Geodelpozzo]

For the past year I’ve been in a very troubling pattern in which I’m so worried about getting enough sleep I don’t get enough sleep. It’s been so bad I’ve been drinking a lot of wine just to stop these anxious thoughts.
Once I wake up at all hours of the night I have the same anxious thoughts so I can’t get back to sleep. I’ve tried sleep aids with some help and I am interested in cognitive sleep therapy but can’t afford it right now. I’ve done extensive meditation and relaxation techniques that just don’t work. Kind of at the end of my rope.

[Scott]

Hey Geodelpozzo!

Welcome to the forum and sharing your concern. Like you, I experienced anticipatory anxiety about sleep every day for months after listening to a health podcast that discussed the alleged health consequences of not getting a certain amount of sleep. Insomnia is considered a 24-hour problem because when we don’t sleep, we become anxious about going to bed at night the following day. Our arousal system can perpetuate the issue and allow insomnia to consume our day following a poor night’s sleep. We believe we need to start making adjustments and starting new routines to “fix” our sleep. Usually the best way to react to sleep disruption is not to react at all since our thoughts about sleep can be detrimental to our sleep the next night. I’d encourage you to avoid the temptation to change your daily routines such as canceling social events, going to bed earlier, taking naps, etc. Any modification to your daytime or bedtime routine because of sleep can actually cause us to become more aroused about our sleep.

When you wake at night and aren’t able to go back to sleep, are you continuing to lie in bed tossing and turning or are you getting out of bed to do something enjoyable? When we lie in bed frustrated from our inability to sleep, we create a negative association between our bed and sleep.

I’d encourage you to continue your research of those evidence-based techniques as I believe you’ll find them beneficial to your situation. Let us know if you have additional questions about that method!

Hope that helps,
Scott J

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