[Patrick2392]

Hi everyone,
Just wondering about any additional info on things or techniques to make yourself more sleepy. Have had pretty substantial insomnia for the past 5 months and I realize a big issue is not ever really feeling sleepy anymore. I went through a period of drinking a lot of caffeine for the past 2 years and I’m somewhat worried it messed up my ability to feel sleepy by screwing up my adenosine receptors or something (even though I have quit for a while). I exercise regularly and restrict myself to 7 hours in bed. It seems the only time im sleepy enough is when I’m beyond exhausted after 2 or 3 nights of little to no sleep. Seeing if anyone had any suggestions.
Thanks!

[Borgesbi]

Hi Patrick,

Have you tried Martin’s course? Or read about ACT for insomnia? I’m no expert, but I doubt that excessive caffeine for a prolonged period of time would harm your adenosine receptors. When my insomnia was really bad I too lacked sleepiness, it was a sensation I had forgotten completely. I only experienced sleepiness again for the first time when I did a more strict sleep restriction – only 5.5 hours in bed. That fixed the problem of feeling sleepy pretty quickly! I don’t need such a strict sleep window anymore to feel sleepy, but it might be helpful for you to do it for just a few weeks until you start feeling sleepy again! Always better to do this with the support of a sleep coach/doctor so I recommend getting in touch with Martin!

[Borgesbi]

Ps: I lacked the sensation of sleepiness for more than 2 years btw! Just want to re-assure you that is not an adenosine receptor issue, as I’m feeling sleepy just fine these days!

[Patrick2392]

Thanks Borgesbi. It is very reassuring to hear from someone who has experienced it and gotten over it, shows that it isn’t a permanent condition that most insomniacs think something is wrong with their brain/body. I tried a 6 hour sr for a while but kinda fell off of it. Will probably go back to a shorter window.

[Martin Reed]

As suggested by Borgesbi, the only way to generate sleepiness is through wakefulness! In other words, you need to be awake for long enough to get sleepy (being active during the day is also helpful).

One thing that clients tell me when they start to implement CBT-I techniques such as sleep restriction is how good it feels to get the sensation of sleepiness back!

How are you getting on since you posted, Patrick?

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