[NatalyaEnn]

I feel like I’m stuck in my sleeping pattern. My window is from 12.30 to 6.00. Every day I fall asleep at around 12.30 and wake up at 4.30 and can’t fall back asleep. I get out of bed and sit on the couch, I’m too tired and exhausted to read. Then I get even more tired , go back to bed lay there for a little while but still can’t fall asleep. Get up again, go back to the couch. I travel for about an hour and a half till 6.00. Feels like I hit a road block. Before I started CBTi , I was going to bed at 10 and getting up at 2.30am and was not able to fall back asleep, basically was getting the same 4-4,5 hours of sleep, but at the different time frame. Has anyone ever experienced anything like that?

[Deb]

Hi Natalya – this sounds like what Mac has experienced. We’re another thread “Act for Insomnia.” You can ask him about it there. He was stuck and switched to ACT. He relaxed his sleep window and now goes to bed at his old time. When he wakes up too early, he practices ACT and lets go of his worry and then is able to fall back asleep more often. For more info about ACT, read “The Sleep Book” by Dr. Guy Meadows.

[Martin Reed]

Welcome to the forum. First of all, how long have you been implementing the technique of getting out of bed when you’re finding it hard to fall back to sleep? This is a technique that requires time to work because we’re ultimately trying to recondition you to see the bed as a place for sleep rather than wakefulness.

Also, make sure you aren’t getting out of bed prematurely. If you wake (which is a normal part of sleep) and feel calm and relaxed, it’s OK to stay in bed since the conditions are right for sleep. If you start to feel worried, anxious, frustrated, etc — that’s your cue to get out of bed until you feel calm and relaxed again.

If you aren’t already doing so, you will likely also find it very helpful to avoid checking the time when you wake during the night.

I hope this helps.

—

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.

[Author]

Posts