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This topic contains 3 replies, has 2 voices, and was last updated by Martin Reed 5 months, 2 weeks ago.

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  • #31206

    ✘ Not a client

    I’ve just completed my two week sleep restriction and got very mixed results.  I have had insomnia for 25 plus years.  I do believe  this method will eventually help me.

    I tried going to bed at a set time and this did not work. I then tired going to bed when I was sleepy.  I got a little better results.  I was never able to stay in the bed until my 4AM alarm time.  I tried to go back to sleep but then just got up and started reading.  I returned to bed when I thought I was sleepy but was never able to return to sleep and just got up and started my day.  I know without a doubt that 25 years of insomnia is not corrected in two weeks. HELP, what should I do?    Should I buy a book on CBT-I?




    Martin Reed
    ★ Admin

    Welcome to the forum, Robert. First of all, it’s usually not a good idea to go to bed at a set time. You only want to go to bed when you feel sleepy enough for sleep. A clock doesn’t know when you are sleepy!

    With that being said, it’s a good idea to observe a regular (and appropriate) sleep window — and this will involve having an earliest possible bedtime. If, however, you aren’t sleepy when your sleep window begins, it’s usually best not to go to bed until you do feel sleepy enough for sleep.

    I see nothing in your post that makes me think that CBT-I techniques won’t be helpful for you. You might find it helpful to make sure you are implementing the techniques correctly, then focus your attention on implementing the techniques rather than monitoring for results.

    As you rightly pointed out, just as it took time for your insomnia to develop, it will take time to get your sleep back on track.

    If you stay committed and consistent, I am confident that you will see improvements in your sleep.

    At the current time, one of my favorite books is The Effortless Sleep Method by Sasha Stephens. I also recommend Overcoming Insomnia: A Self-Help Guide Using Cognitive Behavioral Techniques by Colin Espie.

    I hope this helps.


    ✘ Not a client


    Thank you for your encouragement and suggestions. I’ll continue to use sleep rest method and concentrate on my implementation. I have ordered a copy of the book you suggested. Thank you. I’ll give you an update soon.



    Martin Reed
    ★ Admin

    I’m looking forward to it, Robert!

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