[Annary]

I have had sleep issues for years. My sleep has got so bad recently I have been desperate for any help!
I have started the ‘getting up’ if I haven’t fallen asleep within half an hour, and I feel like I’m spending more time up and awake than getting any sleep. Does it really get better?! It feels like it’s getting worse. My eyes are stinging from so little sleep ? I am worried that I won’t be able to stick it out. When have people started noticing a change/difference? I know we’re all different but just need some encouragement to keep going!

[Scott]

From reading your post, I’m assuming you began implementing CBT-I techniques? It usually requires a little longer than a few nights to experience any substantial improvement in sleep but if you remain committed and practice those techniques consistently, I’m confident you’ll begin to see benefits. Checking the time to determine if you should get out of bed and when to return can actually cause additional arousal – which isn’t a recipe for sound sleep. Have you considered not clock watching and just get out of bed if you become anxious/frustrated and returning to bed when you’re sleepy?

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 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.

[Annary]

Thank you for your response. Yes that’s right I have started sleep restriction.
I haven’t been clock watching which is good and have tried returning to bed when I’m sleepy. Sometimes I fall asleep but not for long. This reminds me of when I was sleep training my babies and I would wait for sleep cues for when they were ready for naps/bedtime!

[Scott]

What is your sleep restricted window and how long have you been following these techniques? Have you modified your daytime routine (naps, canceling social events, etc) to accommodate your sleep issue? Are you experiencing any anxiety close to bed time or when you experience these middle of the night awakenings?

Scott J

—

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.

[Cjones]

Hi there. I also am implementing sleep restriction as well and have some similar questions. I too have trouble falling asleep.. and actually tonight I haven’t been able to sleep at all (getting in and out of bed all night). Over the past week I average about 4 hours of sleep. I have to be awake at 5am for work so am using a sleep window of 1130-5. Is it safe to continue with sleep restriction even if you are unable to sleep at all through the night? I am concerned going to many days without any sleep and want to avoid medication if possible.

[Author]

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