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Hi Lauren,
How are things going lately? I ran across a similar situation to you where I had a stretch of good sleep and then things go down hill once I have a zero sleep night. I am okay the first day but when it continues to get worse I feel like I have lost all progress.
A few benefits of this is to remember that this is something that could take time and ups and downs should be expected and more importantly is you learn something each time.
For me having experienced my third setback, I realize that the anxiety is the biggest hurdle and so I adapted some of the cbt-i methods. For sleep restriction I still get up at the same time but I try going to bed when I am really sleep and it doesnt have to be the set time just because that adds so much anxiety. I am the same as you, I am sleepy before hand and the moment I am scheduled to go to bed and lay down, then the sleepyness slowly fades replaced by anxiety which the book below has helped calm.
Also look at the book, Dare: The New Way to End Anxiety and Stop Panic Attacks, book. It has helped a lot with my daytime anxiety and helped me change my attitude towards my anxiety.
My response, outlook, attitudes have been the biggest factors in perpetuating my anxiety and therefore my insomnia.
I am still figuring things as I go with all the ups and downs but keep going, treat this as a challenge that will transform you to be a better stronger person once you get through this.
Hi Stu,
I am struggling with anxiety and falling asleep at the moment and just wanted to also say you are not alone.
Currently i sleep in the living room because my insomnia was affecting my wife because she would be afraid of moving and waking me and vice-versa.
This way at least one of us can sleep well.Hi Jay and Martin thanks for the replies.
Jay,
Sorry I didn’t reply before at that time i was really anxious and found that i get more anxious looking at anything insomnia related.To your question i always get up at 645 even with no sleep.
An update to my initial post. About 4 days after i had shorten my window to about 1 am i slowly got more sleep, from 1 hour to about 4. Then on day 5 and for the next 10 days i fell asleep within 10 min to almost my wake up time. I just went to bed with no expectations and i had started going to bed around 1115. I was getting 6 to 7 hours of good sleep but 2 nights ago i got no sleep again.
I was more tired that day and wenr to bed earlier at 1045. After not falling asleep as quickly as the previous nights my anxiety increased and i made another mistake of trying to ride it through and try to fall asleep but i couldn’t and didnt sleep.
The next night i went to bed at 11 and was more anxious this time, i can feel my pulse more clearly and it was quicker. This time though i would get up after laying there for awhile, I did this a few times and at around 3 am I slept till 6 am.
Last night i tried to close my window more again and i went to bed at 1215 feeling sleepy but with 15 min the anxiety and quickened pulse came back and i tried SC but implemented halfway. Around 330 i nodded off and i thought I had slept 3 hours again and when i looked at the time it was only 430. So here i am replying with at most 1 hour of sleep.
These no sleep nights are major setbacks to me and for it to happen so quickly again and with now a stronger sense of anxiety than before. Those 10 days of sleep, better than my past 20 years in terms of quality and quality. But it almost felt like it was a dream and one to not repeat.
I am sad, anxious and frustrated that my results are so inconsistent.
I will start again by going to bed later at 1 am and maybe switch to a audiobook or podcast as i near my bedtime and implement SC more even if it narrows my window to just an hour or two.
I am trying to stay positive and persist but going through this i feel so down at times.
To Martin,
Thank you for the words of encouragement and the comment of looking at this as a journey and the inevitable ups and downs.
Thank you
