[Ines]

Hi all

I'm in week 3 of sleep restriction and looking for fellow sleep deprived people for mutual support and motivation.

[Kenny]

I tried it before and went a few weeks with it. All that happened was I lost my ability to sleep in. I still don't fall asleep at night…just lost my make-up sleep.

[Ines]

Hi Kenny

So have you tried anything that worked? I think the sleep restriction works for me to some extend, because I don't lie awake panicking as much. I've taken beta blockers for a while for the anxiety, they slow your heartrate down alright, maybe you should try them?

[Kenny]

Beta blockers? Hmm…I haven't heard of those before. I was dong great this week and tried my first night without sleep meds in 12 years and I had a massive panic attack. I'll try them out.

[Martin Reed]

I dislike the phrase ‘sleep restriction’ because it suggests that we are deliberately reducing the amount of sleep we are going to get. Although sleep restriction might lead to less sleep initially, that shouldn’t be the intended outcome. Instead, the real goal is to reduce the amount of time spent in bed to more closely match the amount of time spent asleep. If implemented this way, it is unlikely that less sleep will occur. Instead, sleep will become more consolidated (more efficient) and will often become longer in duration over time as the amount of time allotted for sleep is increased.

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[bonbonart]

I’m discovering that Sleep Restriction/Sleep Promotion whatever you want to call it is extremely effective. It’s not easy though, especially when you’re completely wiped out and exhausted and all you wanna do is crawl in bed and pass out. But I’m forcing myself to stay consistent (even though my schedule is constantly changing). My chronic insomnia began 4 yrs ago when I was living abroad in Moldova, London and Spain. Now I’m back in the states traveling across country in an RV with my husband. But for the past year I’ve been able to get a max of only 4 hrs sleep/nt (and that’s WITH sleeping pills!). Since I’ve started staying up till 1.30/2a, getting out of bed if I don’t fall asleep within 15 mins, go to the couch to read, then get back in bed, and repeat the process all night if necessary. Have been doing this for a couple of weeks and I must say, my sleep has improved. I’m taking less meds and sleeping 5-6 hrs, which to me is an absolute life changer. No matter how long I’ve slept, I force myself out of bed at 7.30 each morning. I no longer toss n turn in bed. I’ve also started taking Magnesium and B vitamins and am increasing my exercise during the day. Walking doesn’t do it for me, I must break a sweat and get my heart pumping. My aim is to get off Lunesta entirely so will keep chipping away at it! Hope y’all get some relief too 🙂

[Jemmie]

I am currently trying sleep restriction too 12-6am and have been strict about it, also getting up to read or practice mindfulness  if not sleeping after period of time.  I am not looking at the time so just use my own judgment.  I have also been using sleep medication to assist although would prefer not to. Only about 4 hrs or less with no med like last night…not much…up and down all night now up at 6 preparing for the working day! Hopefully tonight is better as sleep drive should be strong…

I am finding it hit and miss at the moment..2 weeks in. Get really sleepy to about 8-9.30 ish at night when i really feel like i could sleep and i push through til midnight where i am feeling sleepy but not as strong..its like a second wind! Will keep going as i need to sleep!

[Author]

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