Insomnia Support Group
Insomnia is a symptom, rather than a disease, and is characterized by inadequate quantity or quality of sleep. People with insomnia complain of difficulty falling or staying asleep, which results in significant impairment of daytime functioning. Insomnia is categorized as transient (shorter than one week), short-term (one to three weeks) or chronic (longer than three...
I've started having trouble falling asleep for the past week or so. It's been a long time since I've dealt with insomnia and I'm starting to get worried. I get physical activity in during the day, and I follow good sleep hygiene practices, so I'm not sure what's wrong. Does anyone have any tips on how I can fall asleep naturally? I know worrying about it isn't helping, but I can't help but be concerned. I'm getting afraid I'll never sleep on my own again.
I know you've posted many positive and supportive messages here before and that you well understand the role worry plays. Worry feeds it. You know that to be true.
My suggestion would be to just let go every time you get one of those nasty negative and irrational thoughts like "I'll never sleep on my own again". That is not true, you know that, so you can in fact safely let it go.
Taking the pressure off yourself will go a long way to making this better.
You might also help yourself by just staying up at your bedtime if you're not sleepy. Just do something relaxing until you do feel drowsy. And stick to your wake time no matter what. Avoid napping the next day. This will increase your sleep drive for the next night, and you will sleep better.
Consistency with sleep-wake schedule is one of the keys, along with letting go the worry and negativity.
Good luck I know you will be fine!
Your reply makes me feel much better. I know I do eventually fall asleep no matter how long it takes me because I wake up the next morning, so I do sleep no matter what which is always reassuring.
I do keep a consistent sleep/wake schedule, and I don't nap so I think I'm pretty good there. I might try staying up a little later if I'm not sleepy though and see if that helps.
I think I just need to let go of the negative thoughts and know that this will pass, and no matter what I will sleep.
Thank you for your response.
Did something happen in the last 10 days? Something that could worry you maybe? I suffer from chronic insomnia so my case is different than yours and luckily you will be able to fall asleep easily soon. I am sure you already know all the things that help to sleep well (diet/exercise/relaxation etc.) Make sure to stop working/internet/phone a good hour before going to bed, I usually make sure my bedroom is cold (not freezing :-), have a relaxing shower and read something usually fun, not too deep. Think about happy memories when going to sleep! I hope you will sleep well again in to time.
I used to suffer from chronic insomnia but recovered with CBT sleep training methods so I truly empathize with you. I'm very conscientious with my diet/exercise/sleep environment.
Thank you so much for the great advice and tips. I really appreciate your help. I hope your sleep improves soon as well :)