From time to time, almost everyone of us has faced shorter or longer term insomnia - an inability to fall asleep when you want or stay asleep, and/or waking up too early. But when it becomes a regular and chronic phenomena, different treatments are sought, such as drinking hot milk before bed or taking a pill, which your family doctor prescribed. But what to do if nothing helps and you still cannot sleep? Don't worry, there is still one rather vigorous method, which is very tough but is scientifically proved to help - Cognitive Behavioral Therapy for Insomnia (CBT-I).
"Le Lit" by Toulouse Lautrec
Three months ago when I finally decided to quit my job that kept me in unbearable stress, I expected that my golden age in peace and harmony would start. But the reality was different - years of stress suddenly came to the surface and I started to have gradually worsening insomnia - it took me hours to fall asleep and, when I finally did, I woke up in 3-4 hours, not being able to fall asleep again. Strangely enough, sleeping pills did not help at all. I could maybe fall asleep easier but anyway I would wake up several hours after, not being able to drift back in my sleep.
Either I could sit and wait, and do nothing while my insomnia would step aside (or not) by itself, or I have to find some solution. I decided to browse thought the Internet in search for treatments and, if possible, quick fixes, because my life without sleep was truly gloomy.
As a hypochondriac, the first thing what I found on the Internet about insomnia and how much worse it can get, was an illness, which is considered to be the worst disease one can get - fatal familial or sporadic insomnia (brrrrrr, it is horrible disease, which has no known cure and involves progressively worsening insomnia, which leads to hallucinations, delirium, and confusional states like that of dementia). I freaked out even more, but at the same time I got even a bigger kick of motivation to find some solution.
And then I found Sleepio - a CBT-I Programme online, which I decided to try. It took me 6 weeks to graduate it, and here are the main lessons learned:
1. You can train yourself to sleep like a Pavlov's dog!
Either I could sit and wait, and do nothing while my insomnia would step aside (or not) by itself, or I have to find some solution. I decided to browse thought the Internet in search for treatments and, if possible, quick fixes, because my life without sleep was truly gloomy.
As a hypochondriac, the first thing what I found on the Internet about insomnia and how much worse it can get, was an illness, which is considered to be the worst disease one can get - fatal familial or sporadic insomnia (brrrrrr, it is horrible disease, which has no known cure and involves progressively worsening insomnia, which leads to hallucinations, delirium, and confusional states like that of dementia). I freaked out even more, but at the same time I got even a bigger kick of motivation to find some solution.
And then I found Sleepio - a CBT-I Programme online, which I decided to try. It took me 6 weeks to graduate it, and here are the main lessons learned:
1. You can train yourself to sleep like a Pavlov's dog!
I always thought that sleep is something "natural", which cannot be forced. How wrong I was! It turns out that people can not live without sleep; more sleep tired you become, better conditions you create to fall asleep and stay asleep. One of the main idea behind this Programme is to associate your bed and your bedroom only and exclusively with sleeping (and a bit of sex), and nothing else. If you cannot fall asleep, then in 15 min you have to get up and move to another room. If you wake up, in 15 min you have be out of your bed, too.
Also, you are allowed to sleep only when you are sleep-tired. Not physically tired, but sleep-tired (when you are yawning, eyes are closing involuntarily, etc.)
Torture, isn't it? But it works (as long as you have a bedroom separate from living room and kitchen)! For most people it takes more than 6 weeks to have this sleep-bed association, and when you establish it, you need to sustain it.
The toughest part of the Programme is so-called Sleep Restriction - you are allowed to stay in bed only that amount of time, which is your average total sleep per night. Let's say, my average total sleep before starting the Programme was around 6 hours, therefore, I was allowed to stay in bed only these 6 hours. If I was not able to fall asleep and utilise this so-called Sleep Window, sorry, I had to wait for the next night! Therefore, conditions of slight sleep deprivation were created and the drive to sleep and to remain asleep was increased. As sleep became more consolidated and sound, it was possible gradually go to bed earlier or sleep later by about 15 minutes a week. For example, from original 6 hours I reached 7 hours of Sleep Window at the graduation of the Programme.
2. It helps both for chronic, so-called, primary insomniacs and for the ones, whose insomnia is only secondary symptom
In my case, insomnia was only the secondary symptom of anxiety; however, this Programme is supposed to work well both for those people who are primarily insomniacs, and the ones, whose sleep is only temporarily disturbed.
3. Online therapy is not at all less effective than in-person therapy
This is very interesting aspect, because one could presume that in-person therapy would always be more effective. But it is not the case. The research comparing both approaches concluded that Sleepio Programme was "about as effective as CBT delivered in person".
4. Community help has a power
Sleepio online community is incredibly helpful both during the Programme and also after graduation. The Programme can become very, very tough, and there is always this feeling that you make two steps forward and then - one step backward. Therefore, it is great to know that you always can find someone who will support you virtually and who will remind you that the progress in this Programme is not totally linear, and that some temporary difficulties are expected.
Finally, you might ask me if I am totally cured and if my sleep is perfect now. I must be honest - I am not totally cured, but it was my own choice to take a break. After the graduation I had to continue sleep restriction and to strengthen my sleep-bed association, but I discontinued the Programme and messed up my sleep hygiene. I concluded that while I am travelling around and almost every night spending in different hotel, it was almost impossible to follow these strict rules. However, I am defintely sleeping so much better now than before the Programme, and I am determined to follow strict sleep hygiene again when my life will stabilise.
To learn more about Sleepio Programme, visit their website - https://www.sleepio.com
Also, you are allowed to sleep only when you are sleep-tired. Not physically tired, but sleep-tired (when you are yawning, eyes are closing involuntarily, etc.)
Torture, isn't it? But it works (as long as you have a bedroom separate from living room and kitchen)! For most people it takes more than 6 weeks to have this sleep-bed association, and when you establish it, you need to sustain it.
The toughest part of the Programme is so-called Sleep Restriction - you are allowed to stay in bed only that amount of time, which is your average total sleep per night. Let's say, my average total sleep before starting the Programme was around 6 hours, therefore, I was allowed to stay in bed only these 6 hours. If I was not able to fall asleep and utilise this so-called Sleep Window, sorry, I had to wait for the next night! Therefore, conditions of slight sleep deprivation were created and the drive to sleep and to remain asleep was increased. As sleep became more consolidated and sound, it was possible gradually go to bed earlier or sleep later by about 15 minutes a week. For example, from original 6 hours I reached 7 hours of Sleep Window at the graduation of the Programme.
2. It helps both for chronic, so-called, primary insomniacs and for the ones, whose insomnia is only secondary symptom
In my case, insomnia was only the secondary symptom of anxiety; however, this Programme is supposed to work well both for those people who are primarily insomniacs, and the ones, whose sleep is only temporarily disturbed.
3. Online therapy is not at all less effective than in-person therapy
This is very interesting aspect, because one could presume that in-person therapy would always be more effective. But it is not the case. The research comparing both approaches concluded that Sleepio Programme was "about as effective as CBT delivered in person".
4. Community help has a power
Sleepio online community is incredibly helpful both during the Programme and also after graduation. The Programme can become very, very tough, and there is always this feeling that you make two steps forward and then - one step backward. Therefore, it is great to know that you always can find someone who will support you virtually and who will remind you that the progress in this Programme is not totally linear, and that some temporary difficulties are expected.
Finally, you might ask me if I am totally cured and if my sleep is perfect now. I must be honest - I am not totally cured, but it was my own choice to take a break. After the graduation I had to continue sleep restriction and to strengthen my sleep-bed association, but I discontinued the Programme and messed up my sleep hygiene. I concluded that while I am travelling around and almost every night spending in different hotel, it was almost impossible to follow these strict rules. However, I am defintely sleeping so much better now than before the Programme, and I am determined to follow strict sleep hygiene again when my life will stabilise.
To learn more about Sleepio Programme, visit their website - https://www.sleepio.com