Hi guys. I want to share my progress.
For more or less 2 and half year i deal with insomnia. Last half year i have by thanks of CBT-I no problem to fall asleep (in like 90 % of cases), but i constantly wake up before my alarm.
But last month – december, i started to waking up more later and sometimes even on my alarm. So i went from avarage 4 hours of sleep to 5 hours of sleep.
Huge breaktrough was, that i just optimalize my cyrcadian rythm. I alwas waked up aroudn 2 – 4 am, after going to bed in like 11 pm. So i started going to sleep in cca 1 am. So i naturaly trough exhaustion and tiredness push my wake-up time around 4 am. I maintain this regime more or less for one moth, and then i slowly started go to bed earlier. Now i going to bed like 11 – 12 pm and wake up 4 – 5 am. Some days i fell really good.
And i am thankfull for this progress. but more i do some progres, more often i experience pushbacks (unexpectly waking up around 2 or 3 am). Nothing serius tho. But i recognize, that the reason why i not always wake up in 5:30 am or more specificly cannot go back to sleep, if wake up earlier, is my mind and behaving after waking up.
I dont have anixiety in evening, but after waking up. And i dont know what to do, when i wake up early and cannot go back to sleep. I just making that behaving which empowering my early morning wake-ups and inabillity to go back to sleep.
After waking up, i just lay in bed on go to sleep in other room, because i dont want to do anything else. But that opens window for anxiety, anger and overthinking. After waking up, i have tendency to think about work and “must do” for my day, so i dont have that classical peace of mind, which allow to body tirednes and exhaustion to take control and making me sleep. I am just super alert after early waking up.
So what is better to do? This pattern of behavior is from my point of view the key problem why i am not able to go back to sleep.
How to just stay calm and peace after waking up?
What helped you? 🙂
Thanks for sharing your experience?