[LisaT]

Hi, I manage to fall asleep quite well now after using CBTi- however I constantly wake – I know I should not look at the clock – but this is so regular I don’t have to! 3am is like engrained in my brain – I have tried getting up, reading, meditation, trying to accept my thoughts and still I cannot get back to sleep , any suggestions welcome

[Jacob]

Hi. Did you try going to bed later?

I have the same problem. I just wake up for bath. So i started to go sleep much later like 11:30 pm and then its dimiss. But in the sense i wake up later, but without need for bath, so i only stayted with closed eyes in the bed and fall asllep again. I dont toss around or stand up etc. Just stay still and continue in imaginating some things.

[TiredTwinDad]

I was (and still am to a degree) in this boat for quite a while(years). I’m only starting to feel like my body is starting to extend its’ sleep drive past 5.5-6.5 hours. While talking to a sleep doc about my daughter, I asked about myself and she said “it’s probably just a rut.” It seemed like no matter what bed time (9:30-11:30) my sleep wouldn’t lengthen.

I did the whole CBT-i thing with a sleep psyc. I did ok with that, but I was such a good rule follower, my engine was revved too much every awakening. Eventually we worked toward acceptance (ACT) which helped.

What helps me when I wake too early, if I am revved: I change location, keep everything dark, and put on a podcast for some sound. I call it my rest time, I accept the fact that I probably won’t fall back asleep, but that being quiet and still my body is getting some rest and some benefit. Sometimes I do fall back asleep, and sometimes not. Sometimes I do fall back asleep, and sometimes not. But I do feel better than when I was struggling with it.

I feel getting sunlight (even on cloudy days) has been helpful, and also meal timing (at the very least eating within a 12 hour window). But I certainly don’t put all the eggs in that basket.

[LisaT]

Hi. Tiredtwindad – it’s so good to hear others like me. I did an online CBTi course without 121 help & it kept telling me that I should now be showing improvement & I wasn’t- you start to think you’re the one it doesn’t work for. I know it’s a long ride but I am 8 weeks into CBTi & feeling exhausted following the rules- but I guess I was exhausted anyway after having insomnia for years off & on. I’ll keep going until I find my own way of dealing with it. Thanks for your response ?

[Author]

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