Insomnia Forum Posting

Posted by Lynne on April 16, 2002 at 03:12:47:

Hi Beth!

Sorry to be so long in replying, but I haven't had the time to log on recently (so busy at work and no computer at home!). You wanted more info about sleep restriction and how it worked for me. Well, as I have said before, sleep restriction is only a part of what I feel worked for me (the rest being cognitive restructuring - in other words, learning to think positively, self-hypnosis, exercise, etc.). It may not even be the most important part - who knows? Anyway, it took me a long time, but that is simply because I had very nasty insomnia for a very long time (15 years), so it may not take everyone else so long. To be honest, I can't remember exactly how long, because I wasn't really counting. But it was AT LEAST four months before I started sleeping a little better, and it was a very gradual progression. So don't be impatient. You say you still have 2-3 rough nights a week. Well, so did I. This is normal, it's a gradual process (especially if you have been addicted to meds and your brain needs to get used to sleeping by itself again). I didn't take any medication at all, because I had thrown away my meds in despair determined never to take them again. (Well, now I think of it, I might have taken a sleeping pill once or twice over the last year, when I had had three 0-sleep nights in a row, or something like that). But I am determined not to go there again.
What kept me going during the setbacks? Faith and confidence in myself that I would make it (developed by using the tools I have mentioned in previous posts - self-hypnosis, writing down positive thoughts, reading spiritual, uplifting books); remembering that everything passes and that things would get better, going with the flow, knowing (after having convinced myself) that if I persisted with my 'programme' I would get better, telling myself over and over again that I felt no fear or anxiety, etc. etc. The important thing is NOT TO GET UPSET WHEN YOU HAVE A SETBACK. Just shrug your shoulders mentally and say to yourself - OK, I'll feel tired today, but it's no big deal. I'm on the right track and I'm getting better and better. Mentally shrug off your concerns and anxieties (it takes practice but can be done) and concentrate on what you're doing in the present moment without thinking of past and future (e.g. last night and tonight!).

All these things sound very easy, I know, but in practice are difficult and take discipline, perseverance and patience. If you're used to fretting and stressing all the time about things, it's hard to get out of the habit, I know. BUT REMEMBER, that's all it is - a habit - and it can be unlearned. Insomnia, too, can be 'unlearned'. It just takes time. Don't expect too much of yourself. Don't expect your sleep to go back to what it was when you were a teenager. It probably won't. But try to develop a grateful attitude and be glad for what you get. Then, as your state of mind improves, so will your sleep and a 'virtuous circle' will ensue.

I am glad to hear that you are having more good nights than bad nights - you are on the right track. Keep it up, and don't be tempted to cheat, by lying in longer in the mornings, or whatever, as this could cause setbacks.

Anyway, all the info you could possibly desire on my case is in previous posts of mine on this and previous forums (don't want to repeat myself too often, or people'll get bored!!), so do take a look when you have time. Take care and let me know how you are.

L.

Follow Ups:

• Re: Reply to Beth G Beth G 06:30 4/17/02 (0)

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