Chaz,
Based on what I’ve read, it sounds as though you are having “some” success with CBT-I but some difficulties remain, correct?
It can take time and consistency for a new sleep window to lead to noticeable improvements in sleep so try to remain patient. Since one of the goals with the sleep window is to build a strong sleep drive, it’s usually helpful to avoid daytime naps since they reduce sleep drive. Instead of taking a nap, could you engage in enjoyable activities or movement (walk, exercise, etc) that could reduce your fatigue level?
I wouldn’t beat yourself up – you’re taking steps in the right direction by implementing these evidence-based techniques but patience and commitment really determine how soon positive results are generated. I relate it to starting an exercise program – at first, you may find it difficult to remain committed, you’re tired, body is sore, you’re not sure what you’re doing has any benefits but if you remain committed, you’ll begin to see benefits.
Scott J
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