[eloise491]

Have been doing CBTi for years, but as I age it’s getting less effective and sleep getting worse.

[Scott]

Hello @eloise491,

Welcome to the forum! What’s your average night’s sleep duration each night? You mentioned implementing CBT-I techniques for years – has this been consistently (daily) or have there been pockets of time where you didn’t use CBT-I? Is there a CBT-I step that you’re having difficult implementing or not seeing expected results? Are you experiencing anxious thoughts about your sleep, especially close to bedtime? Do you spend a majority of your day exploring sleep solutions? Sorry for all the questions, but I’m hoping to narrow down why you might be experiencing sleep disruptions.

Scott J

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[eloise491]

I’ve been pretty consistent over the years. There have been periodic setbacks when deaths occurred in the family, or we moved, or retired etc. But I always knew how to restrict sleep and get back on track. I think things became more tenuous about 10 years ago when my initial sleep therapist retired and the younger man who replaced him had a more relaxed approach than the old Bootzin technique I’d been practicing (if you’re not asleep in 20 minutes you must get out of bed). Now I was told it was OK to stay in bed if you are relaxed and you probably will get some sleep or at least some half-sleep. And indeed I have found this to be true. But usually what happens after a few night of this type of “sleep” is I fall asleep easily but wake about 2 hrs later (I never look at clock) and can’t go back to sleep at all. Yes, I get up and read and am usually OK during night with the “found time”, but am exhausted the next day, whereas if I don’t fall asleep for a couple of hours and end up sleeping from about 3 to 5, let’s say, I’m fine and restored. I really only need about 5 or 6 hours to be totally restored, and wonder if I am a “short sleeper”, which I just read about on-line, and if that impacts the whole pattern. Also, the fact that the circadian rhythm changes with age… Re spending my days concerned about the insomnia, no I really stay active and cultivate “holy indifference”, and sometimes go 1 or 2 nights with no sleep at all, yet continue on with most activities, save highway driving. I think the reason I finally contacted this site is that the usual sleep restriction just isn’t working as efficiently as it used to… but then, as a senior citizen, neither am I. 🙂

[Martin Reed]

Sometimes it can be helpful to know that waking during the night is a normal part of sleep — often it only becomes problematic when we try to avoid it, try to make more sleep happen, put pressure on ourselves to fall back to sleep, or start trying to fight or avoid the difficult thoughts and feelings that might come with that wakefulness.

Sleep restriction doesn’t prevent nighttime wakefulness and it doesn’t make sleep happen. It’s really just a tool that helps to prevent us from “chasing” after sleep — from engaging in unhelpful sleep efforts such as going to bed before we are sleepy enough for sleep (because we really want sleep to happen) and staying in bed later after difficult nights.

In terms of that daytime exhaustion, does it tend to vary as the day progresses or in response to what you are doing?

—

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.

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