[swoodsie]

i have suffered with insomnia for over 12 years, triggered by a separation event that was extremely emotional and depressing.

I have tried various strategies over the years and have had prolonged periods of great (not even thinking about sleep) sleep.

This is my 4th or 5th round of sleep stimulus control, but now i am using a sleep window as well. I am only 8 days into this. But i haven’t seen any significant improvement in my time taken to fall asleep and ofter have to get out of ben 6 or 7 times (after each 15-30 minutes) of not falling asleep. What are others experience of how long or when you see any results ?

[Martin Reed]

I am very encouraged to hear that you are implementing sleep restriction and stimulus control techniques. These will help build sleep drive, reduce the amount of time you spend awake during the night, and help make your bed a long-term trigger for sleep.

These techniques do require consistent implementation, over time, to work. Some people notice improvements very quickly, other people don’t notice any change for a few weeks.

Sleep restriction usually leads to a noticeable increase in sleepiness quite quickly, whereas stimulus control tends to take longer for results to become noticeable since you are effectively relearning to see the bed as a place for sleep rather than wakefulness.

When does your current sleep window start and end, and roughly how many hours of sleep do you get on an average night?

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