[Milko]

Hello,

I started CBT-I techniques 3 weeks ago. I had much confidence in the techniques because there are explanations for “why” this techniques work. I also have trust in Martin. What do I do specifically? I have a sleepvenster from 24.00 to 06.00. From my sleep log I learned that I got 5,5 hours on average. I started stimulus control and I always got out of bed at the same time.
In the beginning I had some great results. I slept soundly for 4 days in a row. But this week my sleep is not so good. I had 3 nights with only 2 hours of sleep. Of course the doubt gets in then. Do ik make some mistakes? Are these techniques not working for me? I can use your support if you have some for me. It really helps!
I apologise for my bad English….

[Chee2308]

Hello!

Please don’t focus too much on results and actual sleep duration this early in your cbti. Focus more on the thoughts and behaviors around sleep, as these have an influence on sleep. Because sleep can never be directly controlled by anyone or anything. It just happens when the conditions are right, ie, high sleep drive and you are not nervous or anxious. Focus on these two. So continue following your sleep window. This helps to keep your sleep drive regular. There are no mistakes, rights or wrongs here. Nobody is judging this except yourself. Try not to stress too much over it, because it won’t help. It may seem hard at first but definitely doable! Everything will start falling into place once you get on the correct page. At the end of your journey, the highest form of recovery is you are no longer afraid of waking up during the night or care about how you sleep anymore. Your body will take care of everything for you. Good luck!

[Milko]

I find some things very difficult. I feel drowsy some hours before my sleep window starts. Of course there would be a bigger chance for sleep when there is drownsiness. When my sleep window finally starts, most of the tim there is no feeling of drowsiness. So I wait, but too often there doesn’t seem to change that much.
Do I have to wait half of my sleep window on feeling drowsy? Or is it better to us the ‘sleep wave’ earlier in the evening?
Waiting on feeling drowsy brings some tension for me, also.
Chee, you did say that I should not care much about the quantity of sleep. I think your right, but I also need some faith. Last weeks (as I started the techniques) I had much less sleep. Is that a normal experience?

[Martin Reed]

If you know from experience that going to bed before you are sleepy often sets you up for long periods of unpleasant wakefulness, it can be helpful to wait until you do feel sleepy enough for sleep. Since none of us can remain awake indefinitely, sooner or later sleepiness will arrive.

If, however, you know from experience that you often fall asleep even without a strong sense of sleepiness, you might want to simply go to bed as soon as your sleep window begins — especially if you are also implementing sleep reconditioning and giving yourself the opportunity to make any unpleasant nighttime wakefulness more pleasant.

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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.

[Author]

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