[Bee]

I went to bed around 12am, and not able to really fall asleep until 6am..
In between i keep getting out frm bed after 30mins, and return to bed after another 30mins when i felt calm and sleepy, but somehow i was still not able to fall asleep…the cycle keep going for whole night and i really feel mentally tired on this process…

Any suggestion to overcome this mental state? Im just concern if i have enough mental strength to keep doing this (if things proceed the same on the rest of the days)

[Scott]

Hi Bee,

Welcome to the forum and thanks for posting. How long have you been experiencing a disruption in your sleep? Are you sleepy when you go to bed or is 12am? Since you go to bed at 12am and are falling asleep at 6am, what time do you get out of bed to start your day and how many hours of sleep are you achieving each day, on average?

It sounds like you’re doing a good job of implementing stimulus control by getting out of bed when you’re unable to sleep. What type of activities are you engaged in when you get out of bed?

Scott J

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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 Clarity 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.

[Bee]

Thanks for the reply. I get out frm my bed around 8.30am that day..i keep waking up between 6am – 8.30am and lots of dream in between. So i guess i get around 2hrs of broken sleep.

Its been 4 months im in insomnia.. i am still on sleeping pill and now in the process of tapering off. I can sleep for 8-9hrs when the dose is working, with 3-4wakes in between but no problem getting back to sleep quick. I tried to go with the taper real slow (like maybe 5% cut) each week, and yesterday is the first time i cut the 5% further and result in sleepless night.

I was trying to read book when getting out of bed in the middle of the night and listen to songs…but just few pages then i found myself keep yawning so i just close my eyes listening to songs in a chair downstair in living room..till around 30mins then i went back up to bedroom

[Martin Reed]

First of all, let me reassure you that all the sleep you are getting — even when taking medication — is sleep that you are generating all by yourself.

The ironic thing about sleeping pills is they never have a positive outcome on our sleep — if we take a pill and sleep, we believe the pill generated sleep and this erodes confidence in our natural ability to sleep. If we take a pill and don’t sleep, we believe something is wrong with our sleep and this increases arousal!

In terms of stimulus control, you might want to try simply returning to bed whenever you feel sleepy enough for sleep again — no need to force yourself to remain out of bed for 30 minutes! Similarly, you might want to try simply allowing yourself to remain in bed when you are awake during your sleep window for as long as being in bed feels good — because that means conditions are right for sleep!

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 Clarity 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.

[Bee]

Thanks Martin!
Ya.. it took me 3hrs to get to sleep yesterday.

I start to acknowledge that it is not the dosage cut which cause the sleepless nights, but rather my own mindset. I was having a bad night at 3rd feb(sleep pill dosage cut 20%). After some great nights’ sleep, yesterday(12 feb, dosage cut 30%) i was again having another bad night with only 4hr broken sleep… i think i really need a strong sleep drive to fall asleep, otherwise my mind just start to worry on sleepless nights and it took me hours to calm down and fall asleep (if lucky).

Sometimes i am just too frustrated why is that such difficult to get rid of the sleep-onset anxiety…. I have tried positive self-talk, challenge negative thoughts, drop all the sleep monitor effort, try letting go, switch to think of something happy/relax…..
Things get better, but on and off i will start come back to the same anxious point…. Is this a normal process on recovery?

[Author]

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