[Kuri]

Good day,
I have been using CBT-I techniques for 4 weeks. My sleep window is 10:30 – 4:30. Falling asleep is quite okay. The night awakening also improved. But I still wake up about 45 minutes before the alarm clock. Can I expect it to be fixed? I have had chronic insomnia for 3 years. Sometimes it happens to me that I fall asleep in front of my sleep window for 10-15 minutes while watching TV. That’s probably wrong. I’ll try to fix this.

[Scott]

Hi @Kuri!

Outstanding job for sticking with the CBT-I techniques during the past 4 weeks and, based on what you mentioned, your sleep has greatly improved! It’s not uncommon to wake multiple times during the night as this usually occurs when you’re transitioning from one sleep phase to the next. Based on my calculation, it appears that you’re waking shortly after 5 hours of sleep. Our sleep drive diminishes during the night, in particular, after achieving about 5 hours of sleep so it’s no surprise you may experience these early morning awakenings. How do you feel the next day when achieving 5+ hours of good sleep? When you wake before your alarm is set, do you remain calm or become anxious about not being able to sleep more?

Everyone adapts to a new sleep window differently but it appears you’re definitely achieving better sleep. I’m hoping that boasters your confidence that you can sleep after 3 years of insomnia.

Scott J

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[Kuri]

Thank you for your answer. Awakening is restless. Sometimes my heart beats. Sometimes I wake up and immediately think that I will not return to sleep. I would love to sleep in the alarm clock, but I still can’t. That’s why the restlessness. I hope that if I continue to use CBT-I techniques, it will improve even more. The second day I feel pretty good just frustrated me with the everyday waking up in front of the alarm clock.

[Author]

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