Why You Should Expect An Insomnia Relapse (And Why That's A Good Thing)

In the quest for a good night’s sleep, many of us chase the elusive idea of ‘perfect sleep,’ hoping to unlock a secret formula that banishes insomnia for good. Yet, this pursuit often overlooks a crucial reality: sleep, much like life, isn’t perfect. In fact, the expectation that once insomnia is cured, it will never darken our nights again is a myth that sets us up for disappointment. But what if we told you that an insomnia relapse isn’t just likely; it’s actually a positive part of the journey? The truth is that embracing the possibility of a relapse can transform our approach to sleep, making us more resilient and prepared. That said, let’s discuss why expecting an insomnia relapse is realistic and beneficial for your long-term sleep health.

The Myth of Perfect Sleep

There’s no easy way to say this – perfect sleep doesn’t exist. The very concept of “perfect” implies a flawless state that’s free from disturbances or variations. Yet, sleep is inherently influenced by a multitude of factors – ranging from physiological to psychological, environmental to situational. For example, stressful days, illness, dietary changes, or even excitement can all impact the quality and duration of our sleep. Recognizing that sleep patterns will naturally fluctuate helps dismantle the myth of perfect sleep and sets a foundation for understanding and managing insomnia more effectively.

Here’s Why Expecting an Insomnia Relapse is a Good Thing

Understanding that insomnia relapses are part of the journey rather than setbacks can significantly alter how we approach our sleep health by instilling a sense of acceptance and self-compassion. Here are three reasons why expecting a relapse is beneficial:

#1. Reframing Relapse as Controllable

The first step to empowerment is changing your perspective. When you anticipate the possibility of an insomnia relapse, you shift from a passive state of wondering ‘if’ it will happen to actively preparing for ‘when’ it happens. This mindset places control back into your hands, framing relapse as a manageable aspect of your sleep journey rather than an unforeseen obstacle.

#2. Building a Middle-of-Night Plan Minimizes Spiraling

Preparation is key to managing insomnia effectively. Whether it’s through relaxation techniques, guided meditations, or journaling, having a strategy in place ensures you’re well-equipped to handle insomnia episodes gracefully. The best part is that this preparation does more than just help you get through the night more calmly. It actually builds resilience and confidence in your ability to maintain healthy sleep patterns.

#3. Each Relapse Makes You Better Prepared For Future Ones

Successfully navigating through an insomnia relapse can lead to a significant reduction in sleep-related anxiety. Knowing you’ve handled such episodes before decreases the fear and apprehension surrounding the possibility of future relapses. Each successful management of a relapse reinforces the belief in your ability to cope, potentially reducing the frequency and intensity of future episodes. 

Final Thoughts

At the end of the day, it’s vital to understand that the path to consistent, restful sleep will have its ups and downs. It’s how you prepare, learn, and adapt that makes the difference. And with each challenge you overcome, you’ll be well on your way to achieving the restful sleep you deserve.

Sources

Residual symptoms after natural remission of insomnia (National Library of Medicine)

Managing the trajectory of insomnia: from public health to relapse prevention (ScienceDirect)