Cbt insomnia

This topic contains 6 replies, has 4 voices, and was last updated by Steve 1 week, 1 day ago.

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  • #28677

    Sonia
    ✘ Not a client

    I am on night 4 of cbt for insomnia, I’ve been on sleeping tablets for many years, am now stopping them, doing sleep diary, have had 7 hours sleep in 4 nights, feeling a bit low, someone please tell me it gets better.

    #28681

    KarenP
    ✓ Client

    Hang in there!  It does get better.  Stick with the program.  It’s tough, but it works.  Martin’s program is the second online CBT course I have done.  I have gone from your situation with 4 nights of bad sleep a week, to an average of 1 not quite as bad night a week.  The online support he’s given me has made such an incredible difference.  I am in week 7 of his program.  I will hate to see it end, but am confident that he’s given me the tools I need to sleep.

    #28824

    Martin Reed
    ★ Admin

    How are you getting on, Sonia?

    CBT-I techniques, although relatively straightforward, can definitely be challenging to implement — especially in the short term. The key to success is staying consistent and not giving up too soon.

    As suggested by @karenp, working with a therapist or coach (it doesn’t necessarily have to be me!) can be really helpful since they can offer you support and guidance and help address any concerns you might have about whether or not you are implementing CBT-I techniques correctly. They can also provide you with accountability which is another important factor that can help keep you consistent in order to get the results you are looking for.

    Please do give us an update with your progress!

    #29146

    Sonia
    ✘ Not a client

    Hi, I’m about to start week 4, stopped all meds week 1, now on restricted sleep, going to bed about 12, alarm goes off at 6, had approximately 3hrs last night, I’ve had insomnia 20yrs but never experienced anything like this, not had more than 3 1/2 hours in any one night( sometimes it feels like none at all) for 3 weeks I’m exhausted 😢

    #29149

    Steve
    ✘ Not a client

    Sonia,

    You may wish to post in the thread Support Group for People Who Are Doing SR. You will get support there as well.

    #29253

    Martin Reed
    ★ Admin

    Are you combining sleep restriction with any other CBT-I techniques such as stimulus control, Sonia? It can take a number of weeks of consistent implementation before you notice consistent improvements in your sleep.

    #29286

    Steve
    ✘ Not a client

    Hi Sonia. How are you coming along with your sleep restriction? Hope your sleep is improving some.

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