[VictChief1]

My insomnia was like this:
I would get in bed at 10:30 pm (but never felt sleepy). I would wake every 1.5 hours (though sometimes I would wake up after 3 hours, and then every 1.5 hours). When I woke, I would go to the bathroom (the urge is not always strong, but I would feel that if I did not go, I would not get back to sleep), then I would return to sleep. In total, I would sleep either 4 or 5 of these 1.5 hour long cycles (for a total of 6 or 7.5 hours of total sleep). I would get out of bed at about 7 to 7:30 am. On nights I slept 7.5 hours, I felt amazing the next day. On nights I slept 6 hours, I felt fatigued and anxious the next day. (So I would spend 8.5 to 9 hours in bed and got 6 to 7.5 hours of sleep).

I am tryng to do CBTI to stop the frequent waking. This is day 7. I tried to create a sleep window of 12:30a to 7:30a (7 hours) but it takes me about 30 mins to fall asleep and I keep waking up at 5:45 to 6 am and I cannot get back to sleep. So I am getting about 4:15 hours of sleep. I really want to set a 7:30 am Wake-up time, but my body won’t let me sleep to 7:30 to set it!!

How do I move my body’s wake up time from 6 to 7:30?

[Martin Reed]

The average person will fall asleep within around 10-30 minutes of getting into bed — so, taking around 30 minutes to fall asleep isn’t unusual or something to be concerned about.

If you are currently averaging around four-and-a-half hours of sleep, you might find it helpful to reduce your sleep window to around five-and-a-half hours to reduce the amount of time you spend awake during the night.

As you start to spend more time asleep during the night, and less time awake, you can then look to extend your sleep window in response to your improved sleep.

I hope this helps.

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