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Hi. Just to be clear. What’s the best way to track your 30 minutes in bed and trying to get to sleep? I’m conscious I shouldn’t be clock watching. Just got up after 50 minutes where I couldn’t really guess the period. I think you are then supposed to stay up 30 minutes before returning to bed?
Any tips would be helpful. Thanks.Hi
I’m not very good at knowing when 30mins is up but I wouldn’t check my phone I just take a rough guess, sometimes I’m way off but most of the time it is around 30mins. I wouldn’t get to hung up on it.
I think the staying up for 30 minutes is really important though. As in my first attempts at cbti I didn’t do this bit properly. I would get up go downstairs and start to read a book, but immediately I would start trying to force myself asleep still on the couch or else I would only wait about 15mins and then go back to bed.
Now I stay up for at least the 30mins and properly read. I think it’s important to fully commit to Stimulus Control, otherwise it’s a horrible experience. I hope this is some help to you. I am only in early days of cbti too, so I get where you coming from. Keep goingIf you are finding it hard to estimate that 30 minutes, you can determine when to get out of bed by how calm and comfortable you feel. So, if you are awake and it feels good to be in bed, and you feel calm and relaxed, let yourself stay in bed — conditions are right for sleep!
If being in bed starts to feel unpleasant, that’s your cue to get out of bed and do something relaxing and enjoyable instead. This way, you aren’t reinforcing a negative association between the bed and unpleasant wakefulness and you give your mind the opportunity to focus on something other than sleep.
I hope this helps!
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