[Kiwifruit]

I recently started a CBTI course and I can see how it will help me restore healthy sleep. However, there is one thought that causing me a lot of anxiety–even after I recover from insomnia, will I have to follow a strict sleep schedule for the rest of my life to prevent insomnia relapse? I feel like I am planning my life around my sleep schedule now, whereas I used to be much more spontaneous (going to sleep and getting up at different times never used to impact my sleep very much). I used to love sleeping in on weekends (that was often my favourite time of the week!). I also don’t see how getting up at the same time every day is sustainable in the long term, given that I usually have much less opportunity for sleep during the week and have to catch up on weekends. Otherwise I develop pretty constant fatigue.

I know this is kind of silly and I’m jumping ahead of myself, but I really have been preoccupied with the thought that even after I recover from insomnia, I’ll still never be able to return to what my sleep was like before.

[Martin Reed]

What a great question! The short answer to this is no: the sleep window is not something you’re expected to follow for the rest of your life! It’s simply a way to rebuild sleep drive, reduce nighttime wakefulness (and, by consequence, help lower arousal) and create better conditions for sleep.

As sleep improves, the sleep window is usually extended and, when the time is right, followed less rigorously or even discarded entirely. If you ever find that long lie-ins lead to sleep disruption in the future, you might then explore whether catch-up sleep on weekends is a helpful strategy or not!

I hope this helps.

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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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