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Hi, I’ve been having issues with sleep for 30 yrs+, last couple of years this turned into a chronic condition. My problems started and were encouraged by my reactions to various life events,…..divorce, children, menopause, relationships difficulties, stress at work etc, etc. Eventually not being able to fall asleep became my worry and the insomnia just went from bad to worse so did the anxiety about it and so the cycle began. I enrolled on a sleep programme 7wks ago (unfortunately I didn’t discover Martin R until recently), I have followed it diligently and am now seeing some success but I know I have some way to go yet. I’m restricted to 51/2 hours and choose midnight to 5.30am. I’ve been finding the sleepiness in the evenings a challenge but have developed a couple of strategies that help….knitting, going for a walk, shifting my bath time back. Enjoying the early mornings for now but would like to stretch my waking time a bit eventually. Not yet reached the 90% sleep efficiency that’s required but think I’m on my way. I’ve started ‘Tapping’ to help manage my sleep anxiety but would welcome other ideas and suggestions. Would also like to hear what people think about being in bed awake if you’re ok and not stressing.
Hi Wendy!
Welcome to the forum and for posting your success and tips!
The rule of thumb for stimulus control is to lie in bed as long as lying in bed is pleasant. Once you begin to have anxious thoughts or become frustrated, it’s recommended that you remove yourself from bed so a negative association with your bed doesn’t develop.
Hope that helps and I look forward to hearing more about your developing success story! Great job!
Scott J
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