[RomaineCalm]

My body clock is messed up. I’m asleep every night at 7 pm. I wake after 2-4 hrs fully wakeful. I get out of bed after 30 minutes of not being able to sleep. sometimes sleep will naturally come and I nap later in the morning to cap off my sleep, most times I don’t. Had sleep study done and nothing was found like apnea or restless legs.

I’ve been off sleep medication for 5 months now trying to do this naturally. I keep sleep diaries, my sleep efficacy is about 60-65% average per week.

Need to sleep later in the evening and stop that middle of the night wakings. I exercise and watch my diet. At 51, some of this surely age and menopsuse related.

If any one can point me in the direction of s remedy, I’d be most grateful. Two sleep doctors and everyone throwing meds in my direction with long half lives and ton of side effects are not working for me.

thanks for reading, my first post here.

[Martin Reed]

Welcome to the forum. If you are struggling to sleep at night, it’s usually a good idea to avoid sleeping during the day (unless needed for safety) so sleep drive can continue building through the day to help you sleep at night.

You mentioned that you typically go to bed at 7:00 PM. When do you normally get out of bed to start your day, and roughly how many hours of sleep do you get on a typical night?

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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.

[RomaineCalm]

I’ve been trying to work on this, but failing miserably. Today my average is 3.5 hours, at the time I wrote my first post it was 5.2 hours.

My early onset is earlier now with time change so sleepy at 6-6:30 and usually my time out of bed if I were to get sleep is 1-2 a.m. I would love to push my sleep to aleast sleep till 4.

In the recent past days, the early onset results in a 3 hour nap when I wake at 9-9:30 I’m unable to get back to sleep. I have nights like this 6 out of 7 and it’s severely debilitating and quality of life greatly dismissed.

Please help…I’ve done CBT-i in my state, it was somewhat helpful, the stimulus control, hygiene, no napping (which now is affecting my day to day severely but I still don’t nap and in my case I think it’s training my body to not sleep when NEEDED even after waking). I think ACT is my next option, this at least allows brief naps when I’m falling over dying from sleep deprivation and this means headaches, body and muscle aches, forgetfulness as in dementia like symptoms, mood and of course plummeting energy levels by day break.

I still keep diaries using CBT-i Coach my CBT-i therapist used to keep with my assessments, sleep restriction (which failed, I have an ideal heart rate for sleep, it seemed my body stayed stimulated pushing sleep out, it appeared hrormonslly or something, my core temperature and melatonin release to me just would not adjust no matter how large my sleep drive was built up; I lost all (as in zero sleep) my sleep the first week and barely made it thru the next 3 and ended up getting fired from my job so I dropped CBT-i and gave my body the sleep time it wanted)

Thank you

• This reply was modified 5 years ago by RomaineCalm.
• This reply was modified 5 years ago by RomaineCalm.
• This reply was modified 5 years ago by RomaineCalm.

[Martin Reed]

Unfortunately, I think you are going to find it hard to make progress if you don’t follow a regular and appropriate sleep window and continue to take long naps during the day.

Implementing the changes needed to improve your sleep over the long term can be very challenging in the short term, but the alternative is to continue with your current situation for the foreseeable future.

So, I’d really encourage you to implement the same techniques that have helped thousands (if not millions) of people who were once in the exact same situation as you.

Good luck!

—

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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