How not to catastrophize and get angry about sleep?
I have had on-and-off insomnia for the past five years, and did CBTi from November 2023 to April 2024. It ended up working well. I still had occasional bad nights, but they were much less frequent and severe compared to before. In June 2025 I underwent something that gave me severe anxiety, where I had anxiety attacks and even a couple panic attacks. I saw a therapist about it and that issue is mostly resolved, but the insomnia came back and I'm working on ending it again.
I'm trying to fight negative thoughts about sleep, as I think tackling those thoughts helps. To me it is infuriating how sleeping can be so necessary for my health, yet my body absolutely refuses to let me do it. I think it is a design flaw in my body. But I also know that there is hope and solutions. I remind myself that I've gone through similar and worse spells of insomnia and recovered, but then have thoughts that this time is different for some reason (e.g., I have to drive a couple miles to work every day now).
I know that negative thoughts about sleep are a self-fulfiling prophecy, but it is difficult not to have them. When I was doing CBTi, towards the end I had a system where I was allowed to have any negative thoughts or worries before 3 pm on a given day, and after that it must be shut out. I'm trying a similar thing, although sometimes I find that I don't feel the natural urge to get angry or anxious until after 3 pm. Do you have advice on how to tackle negative thoughts about sleep?
My CBTi did not include a component on challenging negative thoughts about sleep, by the way. It was me choosing that and trying on my own to not catastrophize.
I can empathize with the logic flaw of, "I know I got better before, but what if THIS time I get stuck forever???" It's frustrating but also very common. Anxiety is exhausting, especially when you can't sleep. I'm not an expert, but I'm a huge believer in returning to therapy whenever you hit a rough patch, as often as needed. Hang in there, you're not alone! -Melissa, team member
Hi
. How frustrating to finally resolve your insomnia and then find yourself battling it again. My heart goes out to you. I wish I had answers for you, but we're not medical experts and I would hate to give you the wrong advice. Is it possible to go back to your CBTi therapist for a follow-up session or two? You are not alone in your anger. Many people experience what one of our health leaders labeled "bed dread." Here is an article she wrote about it: https://insomnia.sleep-disorders.net/living/bed-dread. I hope others chime in here with their own experience and share what has helped them. Gentle hugs. -Lori (Team Member)
