[Cyan]

I’ve been in a sleep program using cbt principles for 8 weeks now…the first 6 weeks honestly I was half adding it at best but I felt like I was doing everything. The last 2 weeks I feel like I have been very strict with sleep restriction and stimulus control but I feel like my sleep is worse than ever… I can’t fall asleep, I feel like I don’t get sleepy at night, if I get some light sleep at night I will wake up and not ever feel sleepy enough for sleep again despite doing stim control protocol…CBT-I and coaching was my last resort and it doesn’t seem like it is working…can anyone offer any insight or success stories after going through the same thing…I am staying positive and keeping busy to not worry about sleep as best I can but I feel hopelessness creeping in and it is incredibly frightening,

[Scott]

Hi Cyan!

Welcome to the forum! It can take time for someone creating a new sleep window to notice improvements in sleep it’s also not uncommon for sleep to become worse in the short-term.
Remaining consistent and persistent with the evidence-based techniques should lead to better results for you. I recall implementing CBT-I techniques for my insomnia and experienced improved sleep around day 7/8 but every person will adapt and respond differently. After trying a lot of ideas/products found on the Internet, I began the same evidence-based methods as you’re experimenting with. There were days I had doubts I would ever see results but I remained committed to the process and had a successful experience as I’m sure you will too.

If you’re not able to sleep when you go to bed, it usually means that you’re not sleepy enough for sleep or that your arousal system is overriding your sleep drive. Are you going to bed only when you’re sleepy or at the same time (beginning of your sleep restriction window) every night? There were times during the first two weeks of implementing CBT-I that I had to go to bed after my sleep window began because I wasn’t sleepy (tired, yes, but not sleepy).

Stimulus control’s purpose is to strengthen our association with our bed and sleep, not to generate sleep. It’s helpful to continue to be active in things you enjoy and are relaxing so that you avoid those unhelpful anxious thoughts towards sleep.

Hope that helps,
Scott J

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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.

[Martin Reed]

Hello Cyan and welcome to the forum.

Since you started to implement sleep restriction and stimulus control more consistently, what is an average night like?

What is the start time and end time of your current sleep window? How many hours of sleep do you get on an average night? What is your cue to get out of bed during the night when you are practicing stimulus control?

On a separate note, are you doing anything during the day to improve the quality of your days and shift focus/attention away from sleep?

—

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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