[barkman2000]

I am relatively new to insomnia with only really being negatively affected over the last month. But I have spent a lot of that time trying to research and find out as much information as I can. I’m glad I stumbled upon this website, as I feel like it is just what I needed.

Since the beginning of the month I would characterize at least half the days being bad days (at least in my mind), where I saw less than 4 hours of sleep. Some days closer to just 1-2 hours of sleep. I went to my medical provider and was scheduled to have an in home sleep study done. I just finished that this morning, and am awaiting the results.  On most of the bad days, I have resorted to taking sleep medication (ambien, either 5mg or 10mg). My medical provider wanted me to take an ambien during my sleep study to ensure I would be able to sleep. But I am guessing the anxiety of not sleeping well for a couple weeks got to me and even with the ambien I had issues falling asleep and staying asleep through the night the last couple nights I’ve taken it. Now the sleep study is done, I am excited to try something different to overcome my sleeping problems. I couldn’t stand the way the meds made me feel, so I am done taking them. I’d rather get 1-2 hours of sleep by finally passing out due to exhaustion at 3:00-4:00 then to sleep for a couple hours more and deal with the side effects of the medication.

As far as my main problem, it feels like it is being able to fall asleep. There are times where I feel like I am just about to fall asleep, then I am jolted awake with a rush of adrenaline. Some of the times it feels like maybe I stopped breathing for a bit and realized it and jolted myself awake. There were a few days where this happened several times before finally being able to fall asleep. But once asleep if I woke up, I was able to fall back asleep without any jolts or breathing problems. Other days I try to think to myself I can fall asleep when this happens because I’ve done it before, and go through this many times over a couple hours before getting frustrated and getting up. Those are the nights where I am up till 3:00-4:00. I’m curious if anyone else has had similar issues while transitioning to sleep at the beginning of the night.

Anyway, now that I’ve done the sleep study and have sworn off medication I am ready to try something new to address the problems. I’ve been reading a lot on this site about CBT-I, and I am intrigued. Is it safe to try something like Sleep Restriction or Stimulus Control as described on this site without signing up for one on one coaching? I really don’t mind the cost of it, fortunately that isn’t a deal breaker for me. But I’m curious if I can see any benefit from trying it out before signing up for it.  One issue I have had lately due to the meds, is my sleep schedule has been all over the place. I don’t think I’ve tried falling asleep at the same time more than 2 nights in a row. And I have been guilty of going to bed when I am not sleepy because I feel like I needed to spend more time in bed to get more sleep. Plus on the days I took meds I wanted to make sure I had a full 8 hours, so I would often go to my bed when I wasn’t sleepy.

I’ve learned a lot from reading this forum and website, and hope to be able to get some relief with this newfound information. Thanks for listening to my journey.

[Jocelyn]

Hi, I’m afraid I don’t have any answers for you, but just wanted to say that every word of your post resonated with me.  I have exactly the same experience and the same questions about trying sleep restriction and stimulus control.  The only thing I’m doing differently is maintaining a consistent bedtime around 9.30pm, and I also haven’t yet taken the meds prescribed Zopiclone (I’m in the UK).  Normally I would be able to go straight to sleep at 9.30, but over the last week I have not been able to sleep at all until around 5.30am, due to low level background anxiety which jolts me awake.  Good luck with your journey, you are not alone!

[barkman2000]

Last night I tried the sleep restriction concept. I was considerably sleepy while staying awake reading, awaiting my time for bed. I would feel my eyelids get heavy and notice that I would start to doze for a second or 2. So I was stoked about transitioning that to the bed and let sleep happen. The only problem is sleep didn’t happen. As I laid down I felt relaxed but sleep just wouldn’t come. I didn’t feel anxious or agitated in any way. In fact I hadn’t realized I had been lying there for over an hour before getting up to use the bathroom. I definitely wasn’t fully asleep though as I turned over several times in that hour.  I tried to go downstairs to read but found it extremely hard to concentrate on anything so I went back to bed hoping it was because I was still sleepy. I am pretty sure I never got into a deep sleep but might have been in a super light sleep for a part of the rest of the night because I don’t remember much but when I got up at my wake up time I felt pretty lousy. Like I hadn’t slept at all.

I didn’t experience my jolting awake or breathing issues I mentioned in my first post last night. I’m not sure if that was because of how sleepy I was or because my brain didn’t try to transition to sleeping at all. Also last night was the first in 7 nights where I hadn’t taken Ambien to try and fall sleep. I’m not sure if that contributed to not sleeping well.

How long does restricting sleep take to make a noticeable difference? And is there anything I can be doing to help my sleep transition once I am in bed? And any ideas on what to do when getting out of bed when you can’t fall asleep? Reading seemed to work before I went to sleep the first time of the night but not the other time I tried to get up to increase my sleep drive.

• This reply was modified 6 years, 9 months ago by barkman2000.

[Martin Reed]

Hello barkman and welcome to the forum. I am in complete agreement with you that sleeping pills are not the answer and they definitely are not a long-term solution.

I admire you for seeking to take action sooner rather than later, and I suspect this willingness and proactiveness will mean you will soon get your sleep back on track.

Do you tend to find that you are drowsy and sleepy before going to bed, but as soon as you get into bed you feel wide awake and alert?

Sleep restriction and stimulus control can definitely be challenging to implement (especially when implementing both at the same time) — and they require a lot of self-confidence. This is why working with a coach or other professional can be helpful since they can help ensure (and reassure you) that you are implementing the techniques correctly. You don’t want to be putting all the effort in for nothing!

When it comes to how long it takes to get results, everyone is different. I tend to find that most people see positive results after implementing sleep restriction and stimulus control consistently within one or two weeks. Some clients don’t notice improvement for as long as four weeks — but they are in the minority.

If implemented consistently, these techniques will improve sleep.

When it comes to things to do when you get out of bed, it’s usually best to do anything you find relaxing and enjoyable. The goal isn’t to find an activity that makes you sleepy, it’s simply to give you something to do when out of bed.

I hope this helps!

—

If you are ready to stop struggling with insomnia you can enroll in the online insomnia coaching course right now! If you would prefer ongoing phone or video coaching calls as part of a powerful three month program that will help you reclaim your life from insomnia, consider applying for the Insomnia Mastery program.

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]

Posts