[NWSleepy]

I’ve been working CBTI for 3 weeks.

Successes:
1. Out of bed between 7 – 730 each day
2. No nap in 3 weeks
3. Falling asleep faster each night
4. Sleeping deeper
5. Sleep Efficiency is 84.27%
6. When I’m sleepy during the day I get active rather than rest

Challenges:
1. Having trouble focusing on work during the day.
2. Can have depressive thoughts during the day from lack of sleep. Worry that I will always be tired or CBTI won’t work for me.
3. I have a mental/emotional resistance and fear to getting into bed no matter how tired I am.

Despite challenges, I will stick with the program. Reading the comments on this form is helpful as is Martin’s excellent podcast and YouTube channel.

[Recovery]

Do you have onset insomnia or awake insomnia? what is your sleep window? Are you able to sleep till the wake up time? Does your fear lead to arousal in bed? How do you handle your mental/emotional resistance? Im currently on the program too but just want to hear how other people are handling things.

[NWSleepy]

Do you have onset insomnia or awake insomnia? Both

What is your sleep window? I use the free app “CBTi Coach” – it is designed by the Veterans Administration and does all the math for me. Using the app, my sleep window changes slightly every week. Right now it is 11:38pm – 7:00pm. Last night I was so tired it was 11:00 pm – 7:00 pm.

Are you able to sleep until the wake-up time? Not yet.

Does your fear lead to arousal in bed? Yes. Last night I was tired enough to get into bed before my sleep window and still worried that I was not falling asleep soon enough. And if I wake up during the night — the same thing.

How do you handle your mental/emotional resistance? It’s not easy. I really need a relaxing buffer hour before I get into bed — no screen time, no upbeat music, no trying to accomplish any tasks. I will do some light yoga, read a book, and sit outside. It is difficult for me to make the transition to low stimulus. Last night I was too tired not to slow down.

Good luck! You are not alone.

[Recovery]

Thank you for replying.
When you don’t make it to the wake up time. Do you just get out of bed? My wake up time is 740 right now but i sleep till 7 im up and i try to go back to sleep until 740 thats when i get an adenaline rush feeling that is not comfortable. You window is almost at 8 hrs. What was your window when you first start it? How much sleep were you getting prior to SRT. It seems like such a huge window in just 3 weeks. Ive been at the 6 hr window for many many weeks now. You have 84 percent efficency so does that mean at 8 hr window. It sounds like you are all healed

[Martin Reed]

It sounds as though you’re doing great for being just three weeks in, NWSleepy!

Isn’t it interesting that the mind still worries about CBT-I not working even when you have evidence that it is working?

Reducing arousal does usually take time, so it’s not unusual that you’re still experiencing some fear/emotional resistance when it comes to going to bed.

As your sleep continues to improve you’ll continue to chip away at that worry and anxiety!

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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.

[Author]

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