[jazzcat22]

I am determined to make a success out of CBTI, so as part of the sleep restriction/compression I won’t be taking a nap today even though last night was totally sleepless—as I write this I have gone 32 hours without sleep.  By the time my 12:30 am window arises, it will have been 42!  Not going back to bed for a nap this afternoon won’t be a problem.  I have enough will-power to resist and stuff to do where I won’t fall asleep, like yoga and cooking.  But how do I prevent myself from falling asleep like at 11 pm?  I’ve not been falling asleep regularly before 1 or even 3 or 4, but with the last week averaging 3 hours a night and yesterday’s no sleep I’m afraid I will doze off.  And even with more sleep I often experience a microsleep around 9 pm watching my one hour of TV.

There seem to be some apps to keep people awake driving, but those probably wouldn’t work.  And alarms or vibration could arouse me so much that then I wouldn’t get to sleep.  What to do?

 

[Martin Reed]

Here are a few ideas on things to do in the evening, before your sleep window, that might help keep you awake:

* Choose clothes that you can wear the next day
* Make your lunch
* Marinate or start to prepare food for dinner the following day and store it in the refrigerator
* Gather old bills and statements and shred them
* Organize collections: photos, old letters, wine, books, or other items
* Catch up on laundry or folding clothes
* Polish your shoes
* Iron or mend clothing
* Do some stretches
* Go for a walk
* Give yourself a pedicure, manicure, or facial
* Sweep or mop the kitchen floor while no one else is there to walk on it!
* Sort out junk mail
* Play solitaire (with cards)
* Call friends who live in other time zones
* Clean out the refrigerator
* Make a grocery shopping list for the week
* Create a detailed menu for dinners
* De-clutter your coffee table, dining room table, kitchen countertops or desk
* Create a list of activities that you’d enjoy doing on weekends and vacations
* Work on photo albums or scrapbooks
* Choose one or two drawers to clean out (in your desk, kitchen, bathroom)
* Organize collections of CDs or DVDs and choose some to donate or sell if you no longer enjoy them

I hope this gives you some ideas!

—

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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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