CBT-I has anyone with Chronic Migraines tried this course?

[Cat00]

I have been an insomniac for 30 years, I have problems getting to sleep and staying asleep. I've found a Cognitive Behavioural Therapy for insomnia course which I'd have to pay for as there is nothing?offered by the NHS.

I wanted to know if anyone has tried a similar course because sounds like it would cause me quite a few migraines as obviously it will probably make my sleep worse for a while and I'm too scared to do it?

[DearD]

Hi Cat

I had a course of CBT on the NHS pre-covid but it was for general anxiety rather than specifically for insomnia. It was once a week for about 12 weeks.

Some weeks I did feel worse as I tried to work through things and change certain behaviours but gradually I did notice some improvement and my sleep also improved somewhat as a result. I can't be clear on the impact it had on my migraines because I restarted my botox injections part way through but it certainly had a positive effect on my mental health. I would definitely recommend it to anyone suffering from anxiety based on my experience.

That said, I have regressed quite a bit over the last couple of years and am struggling with anxiety very badly at the moment which obviously impacts my sleep, so I am going to phone my doctors surgery for the contact details to self refer again tomorrow. Have been meaning to do it for a few weeks now and your email has spurred me on - thank you x

[Cat00 in reply to DearD]

I was told my problems were "too complex" for CBT when I self referred and that they couldn't help me. I have really bad anxiety. With the CBT-I I was hoping bc it focuses on one subject I might be able to benefit from it, I'd have to pay for it though.

[Citrinesun]

I don't know if it's still going but there is a insomnia focused course delivered by NHS self help services - it's called sleepio.

The sessions are mainly interactive its 6 weeks if I remember correctly but you can change appointment if you are not well or have a migraine on that day I had a (Mindfulness practitioner) present at my appointments so I could ask him for any help or clarifications etc.

You can do it at home I just didn't have internet at the time and having an appointment to attend helped me get out.

I would say if you have never looked into sleep hygiene, paradoxical thinking etc then it can be helpful.

No it didn't cure my insomnia but I learnt a thing or two and the online tool you can access from your phone was helpful you fill out a sleep dairy and some meditations and weekly tasks are given to you and you can download the mp3s.

I remember it was a little irish cartoon man talking me through the sessions,

I liked him lol.

For migraines I am not so sure, I find it patronising when cbt is suggested for such debilitating pain, especially pain in your head.. 🤯

I suffer from them aswel and they last for days I literally can't concentrate on anything when they happen so to suggest you change your thinking drives me mad and some cbt pratitioners I have had therapy with have agreed they don't like suggesting cbt for pain in most cases.

I think if you get on the sleepio course you have nothing to lose to try also if it helps your sleep and any anxiety/over thinking it could reduce your migraines. Have a look on self help services you can self refer or discuss with your gp you shouldn't have to pay for it.

[Cat00 in reply to Citrinesun]

Yes I know what you mean, I tried mindfullness for years and meditation both annoying made my pain levels higher. I hated doing the meditation. At one point I was doing up to 2 hours a day, still hated it, still waiting to feel "a blissfullness sense of calm"!

[Cat00 in reply to Citrinesun]

Oh I forgot to say- they don't do Sleepio in my area sadly....

[Roonie22 in reply to Cat00]

Hi, I couldn’t get sleepio in my area either but I contacted them directly and they gave me a free year’s membership. I found it really helpful. Tough to do at the beginning though as you have to limit your time in bed but it does work . I suffer with insomnia and migraine too. Good luck with it

[Cat00 in reply to Roonie22]

Thanks for your message. I'm currently only in bed for 7 hours anyway (young kids 🙄) but I must say I'm slightly terrified of having to get out of bed after 15 minutes, I don't have any clocks in my bedroom for a reason. Plus this idea that you wait until you're drowsy before you go back, I wont get drowsy I'll be too anxious so I just won't sleep at all...

[Citrinesun in reply to Cat00]

Oh yeh I remember now there is a sleep deprivation part but its very tailored for you, so I was told not to do that part as I was already sleep deprived, it's a shame you can't get sleepio though, but maybe try what Roonie22 did and you might get a free membership nhs staff are getting it so I doubt you would be turned down

[Roonie22 in reply to Cat00]

I didn’t do the getting out of bed after being awake for 15 minutes, because like you, I would just never get drowsy if I had done. But Sleepio still worked for me, even without doing that part.

[Cat00 in reply to Roonie22]

Oh thank goodness!! I was beginning to think there was no hope and to be honest I gave up a long time ago but I'm getting worse and it's hurting my whole family. Thanks so much for your reply!

[Cat00]

I'd definitely be interested! I'll drop you an email, my mother went Stathclyde University....