What to do when CBT for insomnia (CBT-I) makes your sleep worse not better

YouTube Video VVVMNUxzTFVlVkEyal9Wc2w1NjI1c2hRLlZ3bFlpVzJjWWM0

If you want to improve your sleep for the long term when you are living with chronic insomnia, the best thing you can do is implement cognitive behavioral therapy for insomnia (CBT-I) techniques.<br /><br />Related video:<br /><br />How CBT-I techniques stop you obsessing about sleep even though they are focussed on sleep! https://www.youtube.com/watch?v=wBolR5cMP5k<br /><br />That's because CBT-I addresses the root cause of chronic insomnia — the thoughts we have and the behaviors we implement in a bid to improve our sleep that actually perpetuate the problem and make it harder for our sleep to improve.<br /><br />Although CBT-I techniques themselves can be quite straightforward, they can certainly be challenging to implement and to stick to because results rarely happen overnight. It usually takes a few weeks of consistent implementation before you will notice improvements in your sleep and your sleep may even get slightly worse at first, as you adapt to the new techniques and a new way of thinking about sleep.<br /><br />Related video:<br /><br />When you have insomnia, don't compare your sleep or progress during CBT-I with anyone else's: https://www.youtube.com/watch?v=Gm8pwtAuXeU<br /><br />If this happens (or has happened) to you, don't be disheartened! It's completely normal for sleep to get a little bit worse at first, just as it's completely normal for you to make progress and then experience a few setbacks along the way. Progress is rarely linear — there will be ups and downs. However, if you stay committed and consistent, your sleep will improve.<br /><br />Related video:<br /><br />Why the process of getting rid of your chronic insomnia is like turning a giant flywheel: https://www.youtube.com/watch?v=0mVGfrqeRM8<br /><br />So, if you are going through a course of CBT-I now and you feel as though your sleep is getting worse, keep going! If you are working with a therapist or a coach, discuss your concerns with them. If you made progress but are experiencing a setback, keep going! If you tried CBT-I in the past but didn't find it helpful, I encourage you to try again (and consider working with a coach or therapist who is skilled in CBT-I and has a good track record).<br /><br />Related video: <br /><br />If nothing works for your chronic insomnia, try to focus on practicing rather than achieving: https://www.youtube.com/watch?v=8Il20flzOVM<br /><br />▶ Subscribe to the Insomnia Coach channel (and be sure to click the notification bell afterward so you don't miss any videos): http://www.youtube.com/channel/UCL5LsLUeVA2j_Vsl5625shQ?sub_confirmation=1<br /><br />My name is Martin Reed and I am the founder of Insomnia Coach®. I offer sleep coaching services that give people with insomnia all the skills and support they need to enjoy better sleep for the rest of their lives. I also offer a free two-week sleep training course for people with insomnia at https://insomniacoach.com/sleep-training/?ref=youtube120919<br /><br />You can also find me here:<br /><br />Website: https://insomniacoach.com<br />Twitter: https://twitter.com/insomniacoach<br />Facebook: https://facebook.com/insomniacoach<br />Instagram: https://www.instagram.com/myinsomniacoach/<br /><br />All content found on the Insomnia Coach YouTube channel is for informational and educational purposes only. It is not medical advice or medical treatment and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or other licensed healthcare provider. All content is provided as is, and without warranties.<br /><br />#insomnia<br />#sleep

Insomnia Coach 3.8K views December 9, 2019 6:39 pm

If you want to improve your sleep for the long term when you are living with chronic insomnia, the best thing you can do is implement cognitive behavioral therapy for insomnia (CBT-I) techniques.

Related video:

How CBT-I techniques stop you obsessing about sleep even though they are focussed on sleep! https://www.youtube.com/watch?v=wBolR5cMP5k

That’s because CBT-I addresses the root cause of chronic insomnia — the thoughts we have and the behaviors we implement in a bid to improve our sleep that actually perpetuate the problem and make it harder for our sleep to improve.

Although CBT-I techniques themselves can be quite straightforward, they can certainly be challenging to implement and to stick to because results rarely happen overnight. It usually takes a few weeks of consistent implementation before you will notice improvements in your sleep and your sleep may even get slightly worse at first, as you adapt to the new techniques and a new way of thinking about sleep.

Related video:

When you have insomnia, don’t compare your sleep or progress during CBT-I with anyone else’s: https://www.youtube.com/watch?v=Gm8pwtAuXeU

If this happens (or has happened) to you, don’t be disheartened! It’s completely normal for sleep to get a little bit worse at first, just as it’s completely normal for you to make progress and then experience a few setbacks along the way. Progress is rarely linear — there will be ups and downs. However, if you stay committed and consistent, your sleep will improve.

Related video:

Why the process of getting rid of your chronic insomnia is like turning a giant flywheel: https://www.youtube.com/watch?v=0mVGfrqeRM8

So, if you are going through a course of CBT-I now and you feel as though your sleep is getting worse, keep going! If you are working with a therapist or a coach, discuss your concerns with them. If you made progress but are experiencing a setback, keep going! If you tried CBT-I in the past but didn’t find it helpful, I encourage you to try again (and consider working with a coach or therapist who is skilled in CBT-I and has a good track record).

Related video:

If nothing works for your chronic insomnia, try to focus on practicing rather than achieving: https://www.youtube.com/watch?v=8Il20flzOVM

▶ Subscribe to the Insomnia Coach channel (and be sure to click the notification bell afterward so you don’t miss any videos): http://www.youtube.com/channel/UCL5LsLUeVA2j_Vsl5625shQ?sub_confirmation=1

My name is Martin Reed and I am the founder of Insomnia Coach®. I offer sleep coaching services that give people with insomnia all the skills and support they need to enjoy better sleep for the rest of their lives. I also offer a free two-week sleep training course for people with insomnia at https://insomniacoach.com/sleep-training/?ref=youtube120919

You can also find me here:

Website: https://insomniacoach.com
Twitter: https://twitter.com/insomniacoach
Facebook: https://facebook.com/insomniacoach
Instagram: https://www.instagram.com/myinsomniacoach/

All content found on the Insomnia Coach YouTube channel is for informational and educational purposes only. It is not medical advice or medical treatment and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or other licensed healthcare provider. All content is provided as is, and without warranties.

#insomnia
#sleep