Take back control: how to stop your insomnia wheel from spinning you
Long-term, persistent insomnia type sleep problems are complex in their workings.
But most importantly, they are extremely different in their mechanism, from short-term insomnia, which typically lasts only a few months.
Sadly, this is something most people (doctors, media, health influencers etc. included) fail to appreciate.
Long-term insomnia conditions are multi-faceted, involving an intricate interplay of various elements.
Imagine you’re in a children’s playground, watching a merry-go-round.
Several kids get on and start pushing the wheel. Initially, the wheel turns slowly, but as more kids join in, it spins faster and faster.
At first, when the wheel is moving slowly, it’s not too difficult to stop. But as it gathers speed, stopping it becomes increasingly challenging.
Even if one or two children stop pushing, the momentum keeps it going.
This is very similar to how long-term insomnia works. Insomnia is like a wheel being pushed around by several perpetuating factors.
Initially, it might be just one factor, like stress or pain, disrupting your sleep.
But over time, other elements such as sleep anxiety, dysregulated sleep patterns, hypersensitivity, and a weakening sleep drive all join in, each one keeping the cycle going.
Simply addressing one element, like sleep-anxiety, isn’t enough to halt this complex cycle.
This is why meditation and mindfulness can be helpful in managing or reducing some of your anxiety symptoms but cannot stop your ongoing insomnia…
To stop the ‘insomnia merry-go-round’, a comprehensive approach is essential.
You’ll need to target each contributing factor, systematically slowing down the cycle until it stops.
At re:sleep, our sleep retraining program combines several different, complementary approaches such as cognitive behavioural therapy for insomnia, acceptance and commitment therapy, and personalised support to address each element of your insomnia.
Retraining your sleep isn’t a lifelong task. With focused, multifaceted intervention, you can become a healthy sleeper and maintain it.
It’s about stopping the cycle entirely, not just slowing it down.
Granted, it’s not the quick fix we all wish existed. It will take several weeks, but it will transform not just your sleep, but your entire life.
If you’re looking to break free from the relentless spin of long-term insomnia and want to take back control of your sleep and life, we’re here to help you.
Just >> click here << to start your fully personalised sleep retraining program
I am 71 years old and suffering really badly with insomnia. I lost my daughter 40years ago and it stems from that I think. I have been trying the many videos on utube re sleep. It helped a little but I was awake until 5am. Nobody knows how bad it is unless they have experienced it themselves. It’s so hard and debilitating.
Hi Jackie, absolutely, it is hard and debilitating. I’m really glad you have found some comfort in our videos. However, videos alone are not going to fix this problem. When you come on to our program, we will personalise your program for you and adapt it when it needs adapting. We have support here from real life sleep experts to continue to guide you when you need it. It’s not a magic fix that will go away in a few days – it takes a few weeks of work and a collaborative approach between yourself and us to finally get rid of this problem.
I had it for years it’s getting worse as I get older I’m probers sleepin3 hrs a night with sleep aid
Yes, coping mechanisms like sleep aids can often feel like they are the only things standing between you and no sleep at all. There is another way though, and when you’re feeling ready, we can help you with this (without the need to come off your sleeping aids until you feel ready!).
I am 71 and have had insomnia for nearly 30 years, tried everything. Paid out for the Sleepstation NHS course because my postcode couldn’t access it, but had to give up because it was making me more anxious waiting 2 days for an answer to questions, etc. I am now sleeping 3-4 hrs one night and then being awake for the whole night the next night. I am exhausted, very tearful and my partner wants to leave as he has no idea what it’s like. I feel like I’m beyond help.
I’m so sorry to hear this Shirley. You are not beyond help though. Unfortunately, a lot of the programs out there lack the support and personalisation one needs. Everyone’s situation is so different. The one-size-fits-all approach is hard for most of us. At re:sleep our resources are spent in support and personalisation – because we know that’s what gets to sustainable and consistent results. We want to rid you of this forever, as well as the crippling sleep anxiety.
I’m suffering from prolonged and painful insomnia
So sorry to hear this Suzie. It is such an invisible, yet insidious condition.
My main issue is waking up after 3-4 hours of sleep and then struggling to get back to sleep; this can take up to a couple of hours, and sleep then is fitful & unsatisfactory.
Other factors exacerbating this include the need to get up to use the toilet 2-4 times per night, and a strange condition that no one seems to understand where I get music playing in my head that just won’t go away (I no longer deliberately listen to music because of this).
Hi Pete, yes you are describing a chronic insomnia condition. One of the more common ones. When sleep becomes hypersensitive, then other triggers begin to occur and become more prevalent. These need to all be addressed and over a few weeks as we do on re:sleep.
I’ve been suffering from insomnia since I got pregnant and went through obstaetric cholestasis where I only slept around 1-2 hours every night throughout my pregnancy. I haven’t slept more than 3-4 hours on a good night with medication and most nights I don’t sleep or I survive on 1-2 hours. It’s been 20 years and I’m feeling exhausted, angry at the lack of support and don’t know where to turn. We all deserve a goodnights sleep as 5 hours would be amazing!
Hi Lisa, thanks so much for telling us your story – it’s been such a long journey for you. Having treated many clients over the years, and having seen hundreds of women who started getting broken sleep during pregnancy, your story unfortunately, is a common one. We can help when you are ready. You absolutely deserve a consistent and unbroken sleep most of the time – not none of the time!!
I’m 83 and my sleep has been dreadful for the last 30 years or so. I usually fall asleep quite quickly, but then wake up after 1-2 hours and after that can’t get back to sleep again, or drift in and out for short periods for the rest of the night. I rarely get more than 3-4 hours a night, I rarely keep at all after 5.30 am.
Hi Alan, yes you have described maintenance insomnia here. When you are ready, we can help!
I have been diagnosed with Hashimoto’s in 2010 and struggled with sleeping since then – initially could not fall asleep. Now I can but struggle to maintain asleep throughout the night
I have been diagnosed with Hashimoto’s in 2010 and struggled with sleeping since then – initially could not fall asleep. Now I can but struggle to maintain asleep throughout the night
A very common situation Barbara. And whilst the body has somewhat got used to the Hashimoto’s (though it may not feel like it), the sleep unfortunately can suffer. We can help if you feel thats what you need.
I sleep quite well when using sleep aids and i don’t do anything special in the evening. I want to come off sleep aids but it is very difficult. As soon as i try to diminish i manage a few days and then i experience that i can’t fall asleep and anxiety comes in and i am back to square one. My mind says i must sleep , that i am not good enough if i don’t sleep and that it is my fault if i can’t sleep. I don’t know how break this cycle
Hi there Marcia, thanks for commenting – unfortunately this is a very common experience. That cycle is so tough, and you’re definitely not alone in feeling stuck in it. The pressure to sleep and the self-blame can indeed make things even harder, but try to be kind to yourself. There is a way to gradually shift out of this pattern, and importantly, to do it with support and a structured, evidence-based approach. We’re here if you ever feel ready to explore that with us Marcia.