[Steve]

Mac – You really need to get the Guy Meadows book and read it for your anxiety. I can honestly say that while my sleep is a little improved by ACT, the anxiety part has been helped immensely. And I really feel my sleep is on the verge of a breakthrough. Maybe that’s wishful thinking, I don’t know. But as I said, at least the anxiety is largely reduced.

[burn]

Sabotage thought: What if my poor sleep returns?

[Mac0908]

Seen it all before, burn. Seen it all before.

I guess after I get through this rough patch I will more than ever before try to implement ACT, but at this point, after so long, I just feel like I should be over this.

The thing is, a bad night is going to happen for everyone. But for people like us, it’s a serious hurdle we need to climb, and for me it’s one of the last ones I have to do, because it has often meant me spiraling back down like I am right now.

[Steve]

I know this is a silly question, but how many of you still name your unwelcome thoughts, or do you now just say something to the effect of “There goes my brain again” or “I’m thinking again”? I am still new to ACT so I think I should still be naming them and welcoming them but some thoughts show up so much and are so repetitive that for them, it’s easier to just say “There goes my brain again”. Does it matter? Is saying “There goes my brain again” welcoming the unwanted thought? Just something trivial I was wondering about.

[Deb]

That’s weird Steve that you get emails from other threads. I’m a client too but don’t get those. You can always unsubscribe from any of those.

[burn]

I am mostly just silently noticing that a familiar thought is here. It’s more energy efficient for me to just notice a thought briefly sometimes without giving enough attention to recall its name. I’d say for me they are all just thoughts. You can abbreviate them all as SRT: sleep-related thought.

[Featherly]

Thanks for sharing the advice you rec’d, Burn. I need to heed it as well. Deb, that exercise is a great idea. Thank you! I can fall asleep but somehow forget how to get back to sleep after awakenings with the same ease. Steve-if you do a session please share your acquired words of wisdom. I’m stoked to be getting at least 5 hours of sleep the last couple of nights. I’ve been reminding myself of concepts and tools, especially before bed. It’s so easy to fall back on old CBT habits and this seems to help.

[Steve]

I’d be glad to share info from the session Ellen but if I do schedule one, it won’t be for awhile. I checked the schedule and Burn is correct. In September, she is only available on Thursdays. And then I have to figure in the time zone difference. Frankly, I also have to check my cash situation.

[Pam1129]

Gsdmom,

No my sleep is Not a solid 5-7, however , it’s so much better than it’s ever been, so I am enjoying that! I would say it’s the best from 10:30-12:30 ish ( I still am staying away from ‘looking at the time ‘) then it’s light and fragmented till 5 am
But again, I’m hoping this is the beginning of some deeper and more restful nights!
I’ wish I Just knew how to ‘stay’ asleep!!!! ?

[Deb]

Steve – Dr. Kat always does the sessions only on Thursdays, not just in September. The online calendar is in your time zone so you don’t have to figure it out.

[Steve]

Debt – Ok. Thanks!

[Pam1129]

Deb, or anyone else that has been successful with ACT…
Although my sleep has def improved, I still will wake up quite often… I’m guessing it just takes time??

[KarenP]

Thank you all for your insights! I moved my mother into a nursing home out of state this week. It was very stressful and sad with arguments among sisters etc. I slept in a hotel room for 2 nights, and slept ok the first night. The second night before I went bed, I had an argument with my sister. Back at the hotel, I drifted off watching tv. When I turned off light to go to sleep, my mind started racing, replaying our conversation. I noticed my thoughts, trying not to dwell on my sister, and went back to focusing on my breath. I literally went back and forth between noticing thoughts to refocusing on breath and the present moment for 2.5 hours! I finally sat up in bed, and prayed for awhile, in the dark. I was so tempted to turn on the light and read. I was so worried about not sleeping because I had a five hour drive the next day. (Another thought to welcome?) I slept probably fitfully for 4 hours or so. Anyone would have a sleepless night after an argument, but how do you welcome thoughts after arguments like that?

[gsdmom]

Pam – you and I seem to have similar issues with the wakefulness, except that mine is in the beginning of the night, probably due to sleep onset is my main issue. I started ACT Aug 1st, so into my 5th week. Last night I think I fell asleep within 15 minutes of going to bed, amazing! That was about 10:15pm. I awoke only at 4:30am because my spouse insists on keeping his own crazy sleep/wake time. I stayed in bed hoping to sleep again. When he left the house about 6am, I actually fell back to sleep for another 45minutes, even dreaming.

Anyway to answer your question, I think slowly but surely you will have less wakefulness, especially with your positive attitude and keeping up with daily meditation. I know the Sleep book says you should start seeing better sleep after 5 weeks, and I remember the story about Carlos, that Deb has mentioned and he started sleeping better after 2 months. I think somewhere between 5weeks and 2 months is very realistic.

[Steve]

Pam – Yes, according to the book and the Sleep School’s website, it can take 2 to 3 months before you start seeing noticeable improvement in your sleep. And that’s just noticeable improvement. So yes, it just takes time. Just relax and keep doing what you are doing. A question for you though. Are you waking up feeling refreshed? Or at least more refreshed than you were?

[Author]

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