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I know the feeling and it is very frustrating!
When you get up out of bed when not sleeping, what do you do?
I just started using that technique this week and I really just tried laying or sitting on my couch but I think I have to do something else in order to distract my mind, like read something. I felt like I just moved to a different place but still carried my frustration with me, which isn’t going to help. I felt tired though even though I couldn’t sleep so I kept trying to fall back to sleep unsuccessfully. I tried to meditate (body visualization/relaxation) but my mind kept drifting back to the fact that I was awake and should be sleeping. Not fun.
You’re not alone!
Regarding a sleep restriction program, how many hours should we schedule or is it different for everyone? For me, I’ve been going to sleep about 10pm and set my alarm to wake at 5:30am, but I wake up between 2:30-3:30am (4.5-5.5 hrs). So should I try to go to bed at 12:30am, which would give me 5 hrs? Then move bed time back by like 30 minutes (12am) if this is successful?
I tried staying up until 11pm last night and that was really hard, but I still woke up at 2:45am 🙁
Thank you for your feedback.
I agree that although my issue started after I stopped using an SSRI, this isn’t the root cause. The SSRI must have been very good at preventing anxiety from messing with my sleep and this is my true state of mind. In fact I used to complain about being able to sleep too much, and boy have I taken a complete 180.
I already started the basic CBT-I techniques but have to get more diligent when it comes to restricting bed time and getting out of bed if I don’t fall asleep in a decent amount of time. I also have to get better at accepting my situation and not let it frustrate or get me angry.
Last night I had another poor rest night where I woke at about 2:45am and I couldn’t fall back to sleep. I even tried to restrict my sleep by staying up later (11pm). However, I didn’t give it much time and started to get frustrated and then things spiraled out of control from there. I did get up and went on our couch like 2-3 times and kept going back to bed trying to sleep because I felt so tired but my mind just wouldn’t relax.
During the day I tell myself I’m fine, this is no big deal, but as soon as I wake up at 3am I can’t help getting frustrated, which I know sets me up for not going back to sleep. ..then the cycle continues.
I’ve been seriously thinking about going back on an SSRI to be able to sleep again but I’m going to try to resist these thoughts.
This sometimes happens to me and I’m thinking it’s related to anxiety about whether or not I’ll actually get a decent night sleep. My body/mind associates laying down with sleeping and automatically triggers an anxious response.
Interesting to read that the lack of calories could cause restless nights. Based on my daily calorie amount I don’t don’t think this is an issue but I’ve also read that if your blood sugar drops at night this can cause your body to wake up, and the recommendation was to eat a snack or small meal before bed, which I know goes against most healthy diets. However, I noticed one night last week my wife and I were running late and weren’t able to eat dinner until 9pm, which almost never happens. It was a small meal from McDonalds (small cheeseburger and fries). I fell asleep by 10pm and I slept through the night without any problems. I didn’t notice doing anything different other than that. Unfortunately I tried to replicate it using more healthy foods such as an apple or banana before bed but it hasn’t worked. Maybe the calorie count isn’t high enough?? Not sure if this was a fluke and I certainly don’t want to be eating McDonalds before bed each night but I might test this again just to see.
I had another poor rest last night and woke up at some time way earlier than my alarm. Even though I’m trying to remain positive and keep my mind away from worrying, I can’t for the life of me stop myself from thinking about falling back to sleep. It seems that even if I catch myself and immediately shift my thoughts in a different direction, it’s too late. I’m going to keep trying but it’s very frustrating.
I noticed that when I don’t have an alarm set, such as on the weekend, I don’t wake up in the early AM, or if I do I can fall back to sleep. I still can’t sleep past 6-6:30am but it’s much better than 3am.
This makes it more frustrating because I know it’s possible for me to sleep past 3am! How do I break this psychological thing that’s going on?
I would like to find a doctor that specializes in CBT-I. I asked my psychiatrist and they have psychologists on staff and didn’t know anyone that specializes in CBT related to sleep. What’s the best way to find one? Just search for a sleep specialist? I wasn’t sure if “sleep specialist” implies that they’re also familiar with CBT techniques. Any recommendations for how to find someone?
Hello, you’re not alone and I’m dealing with the same issue and I’m having trouble stopping my thoughts about not sleeping, which of course creates anxiety and creates a vicious cycle. I’m still practicing but every time these thoughts start I’m trying to immediately think of something positive (how great of a family I have, my job is good, even something as simple as the weather being nice) and then I also tell myself that I’ll survive perfectly fine if I don’t sleep as much as I’d like so stop worrying. I remind myself that I’ve done it before and I can do it again.
I know it’s easier said than done but I wish you well and hopefully you’ll overcome this.
Hello, there’s a website dedicated to helping and supporting people taper off of benzos: benzobuddies.org. There are a lot of good people and resources there.
Theres another site, survivingantidepressants.org, that is related and they really helped me and a lot of other people properly wean off SSRIs/SNRIs and other “mood altering” medications.
Doctors preach that these drugs are non-narcotics and therefore there’s no withdrawal and someone could cut doses in half over short periods of time or quit cold turkey but this is far from true. My pdoc gave me bad advice like this and I was in absolute hell for for over 1 month and I’m still suffering with poor sleep and stomach problems 4 months later. Things are improving but the folks over there really gave me a lot of helpful advice and tools. Now I’m learning how to deal with insomnia over here.
I agree with others, talk to you doctor, but also educate yourself on the proper methods for tapering benzos because those drugs in particular must be tapered properly.
I wish you the best in your edforts to get off benzos.
