[Ines]

Hi there. I've joined from the UK, because this seems to be the friendliest and least patronising sleep forum I could find.

I've had a few episodes of bad sleep in life, and after about 8 years of reasonable peace, I've suddenly had a couple of completely sleepless nights, about 3 months ago, which brought the whole anxiety about sleepless nights back, and the erratic sleep that comes with it. I averaged about 4 – 5 hours in a no sleep at all/reasonable sleep the next night pattern, and decided to do a course of CBTi to try to regulate it. I've started on a rather tough NHS funded program (online), called sleepstation, which restricted my sleep to 5 hours in bed, this reduced my overall sleep naturally further. After a week I came down with a rather nasty cold and just really couldn't handle being up and running for 19 hours a day any more, so I've suspended it. I have now returned to the book 'say goodnight to insomnia' by Dr Gregg Jacobs, which I followed last time I had sleep problems, and it worked then. It is more lenient, as you add an hour to your sleep time to calculate your hours in bed, and he also accepts that reading in bed for a short while can actually help some people fall asleep. I can't possibly sleep without reading a bit first. I've read quite a few forum posts before writing this, and have found some of the experiences of others already quite comforting and helpful.

[Martin Reed]

How is your sleep these days? I incorporate a lot of Dr Jacobs' work in my advanced sleep training course – and I agree that adding a bit more time onto the typical sleep duration and permitting reading in bed is a bit more realistic and easier to observe.

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