Insomnia ruling my life

Q:  My insomnia started a couple of years ago, and my whole life has been ruined ever since.  The original source was stress, and I have found nothing that helps.  I do have some good nights, maybe about half the time.  I had a bad night last night, so I know today will be awful.  How can I break this vicious cycle?

A:  You should be encouraged by the fact that half the time you do have a good night.  That is what to dwell on, the fact that you can sleep well.

You are expressing intensely negative thoughts — even catastrophizing — about the idea of sleep, which is understandable considering your negative experience.  But when it comes to your thoughts, remember you create them — and you have a choice.

When the choice is let insomnia control you or you control insomnia, that’s an easy decision to make.

In your case you should consider the possibility that your intensely negative thoughts about sleep are to at least some degree the raw fuel that is perpetuating and prolonging your insomnia.

You don’t mention your lifestyle or sleep habits, but most primary insomnia is actually caused by some combination of bad sleep habits and excessive worry about sleep.  Both are something you can control.

That could be your way out.  It is for many others.

Your first step should be to get a checkup to either treat or rule out the possibility of an underlying medical or psychiatric condition.  But don’t be surprised if you have none.

In that case look at the nonmedical underlying issues, like bad sleep habits and excessive worry.  Sleeping pills won’t help you fix those.  By artificially forcing sleep, pills only treat the symptom and unfortunately leave the true basis unaddressed.

Consider trying CBT sleep training methods.  These are a combination of proven, drug-free methods that will help you comprehensively address both negative thoughts and enable you to cultivate a lifestyle supportive of good sleep.  CBT is the standard of care recommended by the AASM, and it helps most people who try it.

If you are the self-help type, you will find much good information online about CBT sleep training.  Or seek referral to an MD who specializes in sleep, or a counselor that can provide you with a guided form of CBT sleep training.

So yes you can break this vicious cycle.  Help is there.  Rest assured by getting to the true roots of your insomnia, you can like many others restore better sleep.

Explore posts in the same categories: Insomnia, sleep

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