[Rosie c]

Finally I can believe Martin’s mantra of you can sleep!! My problem was getting back to sleep after waking in the night.

Its 2 weeks since completing Martin’s free 2 week course. I stopped the sleeping tablets and all the paraphernalia that was supposed to help me stay asleep but didn’t work.
I changed my sleep window to going to bed around midnight and getting up at 7am. Previously I went to bed around 10.30 but woke at 3 or 4am and couldn’t get back to sleep.
The later sleep window has helped a lot. I’m finding I’m less likely to wake up at 3 am and if I do then I’m.more able to sleep again eventually because I accept that it’s ok. And I also find just listening to relaxation stories with ear phones just relaxes me enough to dose off.

My question for any experts on this forum is …I’d prefer to go to bed around 10.30 when I’m struggling to stay awake but I don’t want to wake at 3 or 4am. By midnight I seem to be more awake. However I don’t want to mess up the success I seem to be having with the current sleep window. Does anyone have any thoughts..

[Scott]

Hi Rosie!

That’s wonderful news you were able to successfully break your dependence on pills and rely on your body to generate sleep. Ideally, if you’re achieving great sleep during your sleep window you wouldn’t want to make any drastic modifications to it. Are you engaging in relaxing but non-sedentary activities until your sleep window begins that could assist you in staying awake? If you’re having a difficult time staying awake until your sleep window starts, you could shift your sleep window 30 minutes and remain on that schedule until you achieve 90%> sleep efficiency. Keep in mind, it’s not uncommon for everyone to wake during the night and based the timeframes you mentioned, wakefulness is more prevalent after ~5 hours or so of sleep because our sleep drive continues to diminish during the night.

Hope that helps and I look forward to hearing your continue progress.

Scott J

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