[SuddenInsomnia]

I discovered insomnia coach because I am extremely desperate to find a solution to my insomnia. I am terribly worried, confused, and anxious about why is this happening to me and how can I stop it from happening.
Experiencing it for consecutive days made me feel traumatized which made the insomnia worse.
Right now, the biggest challenge left to me is overcoming negative thoughts accompanied with sleeping. Sometimes I manage to overcome it but sometimes I fail.
Can you help me?

[Scott]

Hi @SuddenInsomnia!

Welcome to the forum! It’s understandable that you’re having a lot of uncertainty and concern about your experience with sleep. When I experienced insomnia, the worry completely consumed my day and night and became a vicious cycle that was difficult to break. The turning point for me in breaking this loop was to evaluate my thoughts differently. When I began to have negative thoughts about how I was going to sleep that night, I simply told myself, “so what, it’s not the end of the world”! Telling myself that really helped diffuse the intensity of the thought.

I encourage you to listen to Martin’s short video on anxious thoughts, located here: https://www.youtube.com/watch?v=Fu_9_1qypY8

Hope that helps,
Scott J

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[SuddenInsomnia]

Thank you. Im trying my best and I think its improving.
The challenge now is that I wake up in the middle of the night, and i unconsciously worry about getting back to sleep.
I feel so sleepy so I close my eyes and try to relax but then I barely get more sleep.
How can I break this?
Pls help

[Chee2308]

Hello there,
How long have you slept before you wake up feeling anxious? If you have slept for at least 6 hours, it is very likely you are quite well rested and waking up is normal. And waking up during the night is pretty common for most people too! So why are anxious about not sleeping? Is it because you feel sleep is like a black box and therefore mysterious, and your fear that lack of sleep will damage you in some way? Actually sleep is very easy to understand, it is a lot like hunger. Sleepiness builds from staying awake long enough, in the same way as the longer you don’t eat, the hungrier you get. The process of eating is analogous to going to bed, you allow the ideal conditions for both processes to take place. What happens after that is entirely controlled by your body, in the same way digestion takes place without your intervention, so when you fall asleep, your body goes through all the stages of sleep on its own. Sleep is easy if you understand it. So why are you still anxious about not sleeping? Does it mean you worry about not eating then? The process is the same, if you delay eating your meals, you end up hungrier and therefore may eat more. Same way as sleep. If you haven’t slept enough for one night, your body will make up for it automatically the next night by making you sleepier earlier so you go to bed earlier. But over time your body will determine the amount of sleep it needs and the process is self-regulating. What you need to do is just go to bed after being awake long enough, for normal people, that’s 17-18 hours. When you go to bed, tell yourself it is okay if you don’t sleep because your body will make up for it the next night and when you feel like sleep might come, just close your eyes and don’t monitor if you haven’t fallen asleep. Just let your mind drift and before you know it, you have fallen asleep! You might jerks as you fall asleep and that’s normal! Just don’t pay any attention to them and you will fall asleep eventually! Good luck! Great sleep is easy, natural for everyone and completely effortless.

[Author]

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