[daveka]

I am new to this method of resolving a long-term insomnia issue. I have a couple of questions early on:
1. If you get up to pee during the night, and then don’t fall back to sleep for over 30-60 minutes, should you then get out of bed and do something else until you tire, even if you get up to pee several times throughout the night?

2. If you are awake until around 5-6 AM after starting your sleep cycle at 11-12 and you’ve gotten out of bed during that entire time, but still haven’t fallen back to sleep until 5-6 AM, should you actually set an alarm so that you don’t wake up too late
(8-9), or just wake up when your body wakes you even if it is after your normal wakeup time?

Thanks for any advice. Last night I couldn’t fall asleep until around 5 AM and woke at 7:30, which has been becoming more common, unfortunately. I did get out of bed during the night for the first time last night and listened to a podcast, but still couldn’t fall back to sleep. I am all in for doing this method, but wow, it is really uncomfortable and unpleasant. Need some hope and reassurance that this will really work after doing it for a few months. Thanks.

[Martin Reed]

Thanks for the great questions! I don’t think we need to be concerned by nighttime wakefulness and feel we have to take action every time we wake. So, I don’t think we need to get out of bed during the night, as long as being in bed feels good.

It can be very helpful to set an alarm to help ensure you stick to a consistent final out of bed time in the morning. Setting an alarm also gives your mind one less thing to think about!

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