2 weeks CBT-i with roller coaster results

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This topic contains 4 replies, has 2 voices, and was last updated by Andrewsmall 8 hours, 31 minutes ago.

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  • #55027

    Andrewsmall
    ✘ Not a client

    Hi Martin !

    I am Andrew from Hungary.
    I started CBT-i 2 weeks ago, with roller coaster results. My sleeping window is 5.5 hours, becouse my average sleeping time around 3,5 hours. In the first week my sleep alternated between 5 and 2 hours daily. In the first weekend i had three 5 hours sleeps in a row, but after that this week i had 0-5-0 nights.
    I know i’m still in the very beginning but i want to ask is this a common thing or not? Should I reduce the sleep window to 5 hours or stay that way?
    Thank you!

    #55060

    Martin Reed
    ★ Admin

    Hello Andrew! It’s not unusual to experience roller coaster results in the short-term!

    Are you implementing that sleep window really consistently?

    Are you going to bed as soon as your sleep window begins or are you thinking of the start of your sleep window as an “earliest possible” bedtime and only going to bed once you are finding it hard to stay awake?

    Are you napping during the day?

    Finally, when those difficult nights are happening, why do you think you’re finding sleep difficult?

    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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    #55071

    Andrewsmall
    ✘ Not a client

    Hello Martyn!
    Thank you for your answer.
    My sleeping window is now from 12:30 to 6:00 and i have managed to keep it consistent.
    it’s hard to stay awake for the last two hours before my sleep window starts.
    i go to bed when my sleep window starts, i feel sleepyness everyday but after a good night a little bit less.
    I never take a nap during the day, i keep myself busy until evening.
    I don’t fall asleep on hard nights, after a short time (20-30 minutes) I get out of bed and do something, and go back when i feel sleepy. I usually have to repeat it , but if I have to do it a third time, I start to worry about the next day. I started using the SC technique but am still in the learning phase.

    #55329

    Martin Reed
    ★ Admin

    You might want to allow yourself to remain in bed when awake, for as long as that wakefulness feels comfortable. If wakefulness starts to feel really unpleasant, then you always have the opportunity to do something more pleasant until conditions feel better for sleep.

    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.

    If you would like to say thank you by making a financial donation to Insomnia Coach, here’s the tip jar!

    #55379

    Andrewsmall
    ✘ Not a client

    First of all, thank you so much for all your help, you are amazing and your work for many is the light at the end of the tunnel!

    My CBT-i update:
    This is the fourth week, my average sleep time is still 3.5 hours, which has changed to have smaller differences between days than at the beginning, but i still have some no sleep nights.
    Thanks for the advice, I will definitely pay attention to these, just please confirm if i persistently and patiently do the techniques, i am on my way to improvement.

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