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So, here I sit, in the dark hour of 2am, unable to fall asleep and STAY asleep. I have been following the sleep restriction program faithfully for approx. 5 wks. My sleep has improved for the most part, especially in the area of falling asleep. But I still have 1-2 nights a week where I struggle and am up and down with the 30/30. I always start out sleepy, get into bed, doze off and am jolted awake within a very short time of falling asleep.
I’m exhausted and frustrated because I haven’t done anything different than the other nights that I WAS able to fall/stay asleep. I’m not sleepy , not fighting it either. But the longer I am awake, I can pretty much gage the outcome of this night. And when I go through nights like this, it becomes even more exhausting trying to keep the negative thoughts to a minimum. I
So, for others who are doing the restriction program, do you experience 2 step forward/1 step back?
Thanks for your post. I am sure there will be many people who read your post and immediately identify with the situation you are in and the frustration you feel.
First, please try to avoid using the computer/tablet/cellphone at times when you should be sleeping. Although they can serve as a welcome distraction from wakefulness, they can actually stimulate the mind and make sleep more difficult.
It is worth being reminded that even the best sleepers have the occasional bad night of sleep — so experiencing bad nights shouldn’t be something you dwell on or worry about. Instead, simply recognize that you had a bad night and treat the next night as a ‘fresh start’.
There is little point in analyzing why you may have had a bad night because even if you figure out the answer, it is unlikely you will be able to make any changes that lead to a different outcome. Remember that sleep cannot be controlled. All we can do is set the stage and hope the show goes off without a hitch.
Commit to the techniques you are learning and they will work. This is a key example of short-term pain for long-term gain. Over time, the good nights will become far more consistent and the bad nights will become far less common. Reaching that point does take time.
—If you are ready to stop struggling with insomnia you can enroll in the online insomnia coaching course right now! If you would prefer ongoing phone or video coaching calls as part of a powerful three month program that will help you reclaim your life from insomnia, consider applying for the Insomnia Mastery program.
The content of this post is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.
I am also experiencing the same thing…i just had a night where for whatever reason I just couldn’t sleep! I felt relaxed and felt sleepy but it just didn’t seem to happen? Up down up down now alarm has gone off ! It is very difficult to remain positive as i too have been very strict with my sleep restriction and stimulus control and have had alot of good nights but then you get one of these. As you said it 2 steps forward 1 back. Its hard to understand as i didn’t do anything different, no devices, no caffeine, went to bed when sleepy, exercised during day, sleep restriction, stimulus control etc etc…i know ‘ normal ‘ people can also have rubbish nights…but that’s not that comforting when you have sleep problems and any sleep is so precious! Just keep persevering and hope the good out weigh the bad. But i totally understand.
It can be very frustrating to deal with nights like these, Jemmie. It’s important to bear in mind that on nights of no sleep (or poor sleep), your sleep drive will increase. As long as you do nothing to reduce this sleep drive (like staying in bed for too long in the morning, napping during the day, or going to bed earlier), you are more likely to sleep on subsequent nights.
—If you are ready to stop struggling with insomnia you can enroll in the online insomnia coaching course right now! If you would prefer ongoing phone or video coaching calls as part of a powerful three month program that will help you reclaim your life from insomnia, consider applying for the Insomnia Mastery program.
The content of this post is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.
Though I would never wish sleep struggles on anyone, it’s very reassuring to hear that I’m not alone. And also reassuring to hear that these backward steps are just a temporary part of the process.
On the up side, my work schedule is changing for the better and will allow some normalcy and consistency in my night time sleep schedule. I am very grateful that this program has me heading on the path towards healthier sleep.
You’re not alone!
Regarding a sleep restriction program, how many hours should we schedule or is it different for everyone? For me, I’ve been going to sleep about 10pm and set my alarm to wake at 5:30am, but I wake up between 2:30-3:30am (4.5-5.5 hrs). So should I try to go to bed at 12:30am, which would give me 5 hrs? Then move bed time back by like 30 minutes (12am) if this is successful?
I tried staying up until 11pm last night and that was really hard, but I still woke up at 2:45am 🙁
Another night of not much sleep! It is really frustrating and i am trying so hard not to be but when you go to bed tired and feeling ready for bed and then just don’t sleep arrggh. I am doing it all, sleep not til 12 up at 6am up when not asleep in bed..etc etc…it really does feel like my body is getting more used to not wanting to sleep rather than building sleep drive and wanting to?? What else can help?? It is nice to know you’re not alone….but i also want to know that I am not going to be the last one standing! I want more sleep!
I know the feeling and it is very frustrating!
When you get up out of bed when not sleeping, what do you do?
I just started using that technique this week and I really just tried laying or sitting on my couch but I think I have to do something else in order to distract my mind, like read something. I felt like I just moved to a different place but still carried my frustration with me, which isn’t going to help. I felt tired though even though I couldn’t sleep so I kept trying to fall back to sleep unsuccessfully. I tried to meditate (body visualization/relaxation) but my mind kept drifting back to the fact that I was awake and should be sleeping. Not fun.
Reading is a good option — just be sure to read a real book! Tablets, smartphones, and backlit e-readers might actually disrupt sleep.
Meditation is also a good option and it is quite normal for the mind to drift back to the fact you are awake and should be sleeping. When this happens, just recognize that it has happened and refocus on the body visualization or whatever technique you are practicing. These mental wanderings will become less frequent with practice.
What people tend not to realize is that relaxation is actually a skill — and, like with any other skill, mastery takes a good amount of practice!
—If you are ready to stop struggling with insomnia you can enroll in the online insomnia coaching course right now! If you would prefer ongoing phone or video coaching calls as part of a powerful three month program that will help you reclaim your life from insomnia, consider applying for the Insomnia Mastery program.
The content of this post is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.
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