[Litl_t]

I have been logging my sleep progress for 1 week. My sleep window is 12a-5:30a. I am still having trouble falling asleep 2-2.5hr even with the sleep drive I have built up. Here are my sleep totals for each of the 7 days in order: 3.0, 4.5, 4.5, 4.5, 1.75, 2.0, and 3.0.

Is this normal to have this much sleep deprivation, particularly over the last 3 nights, and still not fall asleep faster. I know it can take time, but how many low nights like this does it take some people to build up enough sleep drive? I am sleepy all day, no naps, but night time comes and I lose the sleepiness. When laying down I do feel the occassional pull to sleep but then I wake back up. I know after a time, with enough deprivation that you will eventually not be able to stop falling asleep. Have I just not hit that point yet?

Is there a point where too many days have gone by and we should abandon ship, or do we just keep moving forward?

[Litl_t]

This didn’t get a comment, so I am bumping it in hopes of getting some advice.

[Litl_t]

Wanted to give an update. Slept continuous for 5 hrs last night. Took me under an hr to get to sleep, it may have even been 30mins.

I took some advice from one of the videos regarding preparing your space beforehand for if you have to get out of bed. I was looking at a book before bed and when I decided to go to bed, I just left it open on the couch saying that I expected to be coming back to look at it if I couldn’t sleep.

I also added the 1 hr of buffer before my sleep window, that if I got tired during that time I could go to bed. I ended up going to bed about 30mins early.

I did pretty good yesterday as far as tiredness and getting things done. I tried to keep moving most the day and this held off most of the fatigue or sleepiness. Telling myself before bed that if I couldn’t sleep, I knew I could still have a pretty good day, may have been helpful.

I don’t know if it helped but I also did the method where you try to keep your eyes open in the dark and try to stay awake.

[MelH89]

I’m currently having a bit of a bout again due to anxious thoughts but I was able to sleep 9 hours and 50 minutes last night (I wear a fitbit to bed). Honestly cognitive behavioral therapy will help. You don’t have a sleeping problem but an anxiety one. This fact helped me improve my sleep. You need to manage your anxiety and the sleep will come. You may be sleeping more than you realize so a fitbit can help determine that if you are able to get one. Remember this because it helps me: know one has ever died from insomnia. The body will always get some sleep in order to survive.
You can beat this because it’s your thoughts causing the anxiety which causes the insomnia. You can “rewire” the brain by changing your thought patterns. Have you ever tried Martin’s courses? He has the 2 week one which is free. Man his success rate is amazing and I’ve never done it yet. I’ve found this forum and his podcasts have helped me greatly. This is from a former avid pill popper who never thought she could get off sleeping pills. I started them at 20 and got off them at 32. I don’t want that for anybody because you can also become psychologically addicted to them. You can do this. Don’t look at it like this: “OMG I’ll never sleep again.” Take one night at a time and look at every night as an adventure. I know some days can be hard. A few days ago I was crying and asking when the sleeplessness will end. It ends when you are ready and have had enough. Some nights I lie there an overthink like this: “What do I do with my hands?” “Should I be thinking while trying to sleep.” “Will thinking keep me awake?” Etc. I literally remember thinking about putting the laundry in the dryer before passing out last night so the trick is to distract your mind by thinking about other things. Therapy can help. Martin’s courses can help. His podcasts can help. Sleeping pills? Nope, they will take away any sleep confidence you have and you’ll only believe that you slept because of them. One day at a time. You are not alone.

[MelH89]

Counseling all the way. Trust me, sleeping pills do not help. You’ll gain tolerance, end up dependent on them, and then they will stop working. Once hooked you’ll have to face withdrawals on top of the initial insomnia which is a double whammy. I was able to get off sleeping pills (Zopiclone; every night for 9 years) in May after a bout with insomnia.

P.S. I copied and pasted these two posts from another post that I commented on yesterday. I thought maybe they would help. It sounds like you’re over thinking everything which is normal. I do it to. The trick really is not to try to sleep. This helped me the last few nights.

[Bruno]

Thanks for posting your progress. I’m new at the course, too, and struggling, but I believe we’ll both get there. The fact that you got 5 hours proves your body will get the sleep it needs, and it’s also a testament to your efforts.

[Scott]

Based on our conversation in another thread – https://insomniacoach.com/forums/topic/trying-this-on-my-own/ – have you considered implementing some of the ideas shared during that conversation?

What are your thoughts about shifting your sleep window from 130/2 – 730am since you want to wake and start your day at 730 instead of 530am?

Are you still lying down after breakfast for 10-15 mins for “rest”?

Are you having anxiety about your sleep issue at bedtime that could be causing you to suddenly feel awake when you lie down?

If you’re consistently implementing CBT-I techniques, the only way you’d regress is if you completely abandon the techniques. I strongly believe that if you remain committed to the techniques and have patience, you’ll see positive results.

Hope this helps,
Scott J

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