[KB]

Hello:
I’m just starting my third week of the CBT-I program. I’m following the program on my own but signed up for Martin’s free two week program and have watched most of Martin’s videos. His advice and insights have been extremely helpful.
I’m finally starting to have longer and deeper periods of sleep. I set myself a 5hr 15 minute sleep window and have been slowly building my sleep efficiency. I’m hoping that over the next week I can finally add 15 minutes to my window! Now that I’m experiencing genuine sleepiness I will have micro naps (those very brief periods where my head jerks forward and I fall asleep). This will happen when I’m sitting down watching t.v. or even reading a book. Now that I’m quite tired during the day micro naps will happen in the afternoon as well as in the evening. I don’t nap at all during the day but am wondering if all of these micro naps (even if they are probably only for a few seconds) are affecting my progress. My sleep drive is still extremely strong in the evening. I can’t sit down for more than 10-15 minutes in the evening without having a micro nap and I risk falling into a deeper sleep. I’m trying to manage this by having very short periods of calm sedentary activities (ie. reading a book, watching t.v.) and then doing an activity standing up. My two questions are :
1. Is it a problem that I’m having micro naps if my sleep drive still seems to be very high at the end of the day?
2. How do I avoid having them? Any suggestions for evening activities that are less likely to induce a micro nap would be greatly appreciated.

Cheers, Karen

[Martin Reed]

Hello Karen! It sounds as though you’re doing really well!

Microsleeps are quite common in the first few weeks as you build a really strong sleep drive to help you sleep better at night (isn’t it ironic that your struggle used to be connected to getting sleep and now it’s trying to stay awake?!).

These microsleeps are unlikely to have a massively negative effect on your sleep drive, but they are best avoided when possible. Often, movement is the best way to prevent microsleeps from happening. Some ideas might include some stretching, walking, cleaning, organizing, etc. Anything that removes you from the scenario/situation in which you usually experience microsleeps will likely be helpful.

Here’s a short video on microsleeps you might find helpful: How microsleeps influence sleep drive and what you can do about them when you have chronic insomnia.

Finally, I did see you mention that your goal for the next week is to add 15 minutes to your sleep window. Be careful with goals related to outcome since these can increase arousal and make sleep more difficult since you might put more pressure on yourself to sleep or become distressed if you don’t get the sleep needed for you to extend your sleep window.

Instead, it can be really helpful to give yourself process goals — by continuing to avoid going to bed before the start of your sleep window and always getting out of bed by the end of your sleep window, for example.

I hope this helps!

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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.

[KB]

Thank you very much Martin for all your advice. I had to push my bedtime a half an hour earlier as I could not physically stay awake any longer (unless I was constantly moving). I’m still sticking to my original wakeup time every morning. At least the evenings have now become more bearable.
I really enjoy all of your videos and podcasts they are so helpful!

[Author]

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