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I’ve been practicing sleep restriction more dillegitly, but does anyone find even with this they’re only getting a few hours of sleep (1 to 3), I go to bed fairly tired, but cannot manage to fall asleep for hours (I get out a few times) but it causes so much frustration as I go to the bed fairly calm to no avail, when I see I haven’t slept say an hour later the frustration really starts to build up.
@turtlestamp, I get you. The sleep restrictions is rough! Like why am I gonna get up, if I just slept for 1 to 3 hours? What I find is that after the 2 days of only 1 to 3 hours of sleep, the next night I am out for like the 6 hours. My body gives me sleep after 2 days of not much sleep. That’s what I realized for myself and I feel OK with that. I don’t see it as bad. In the past, I felt horrible about that, but now I am like ok that’s for now, let’s see how it goes.
So in a week I can have three nights in it that has 1 to 3 hours, but the others are like 5 or 6 and then I think ok there is a day that I will have sleep.
I feel this gives me trust that my body gives me the sleep I need. I also prefer the few nights of natural sleep than all nights of long sleep when taking medication but feeling groggy and zombie during the day.Thanks @anmareta ! In your journey did it take time to even get more than the 1 to 3 hours ? I’ve been in that pattern for 3 days now. I feel like my sleep drive is almost non-existent anymore ! I feel fatigued for sure, which I think I associate with sleepiness but after lying in bed for an hour plus (no anxiety), I get no sleep.
@turtlestamp oh I hate when that happens. I get super frustrated. I haven’t had it 3 days in a row. For now the max has been 2 days, but when I have it on the second night that I do not sleep. I get like damn my body will never sleep. This sucks. I doubt my body’s ability to sleep. The last time I watch YouTube videos from people on the channel of Martin and somone shared that they had it various consecutive days of low sleep in a row but eventually it passed and that gives me hope to hang in there when I am doubting myself and my body. I feel you, is hard and I always also think I can take a pill and that lowers my stress because I feel is a bit of a choice then is not so daunting.
How long is ur sleep windows? What u, @turtlestamp, is imho pure hyperarousal which comes (mostly) from anxiety. It will settle down sooner or later.
I too struggle with this damn sleep anxiety. Have decided to see it through and confront it wiht a sleep window of 5,5 h. Some people even go to 4 h, and if necessary, I will do that too. We must teach/show our brains that we can sleep and that not sleeping or only sleeping some hours is not a big deal. It is uncomfortable, but it is not the end of the world (my irrational belief is/was that not sleeping is an almost life-threatening disaster).
I hope it works. Acceptance, self-compassion and patience are key. Easier said than done, of course, but I don’t think there is another way.
There is a free webminar on the sleep school website (also Facebook page) if you guys are interested. A short one in calming anxiety for better sleep. March 17 2021 at 6:30pm London time.
@anmareta thanks for that ! Did you manage to find the zoom link, it mentioned it was in the BIO ?
@anmareta thanks a lot my wife managed to figure it out for me 🙂 (err how silly of me), I got on the call, it was great ! Others can watch it (the replay) on facebook later.
So happy to hear!!!!! Yey! I got so much hope from the webminar and also community. Many ppl facing the same struggle but now learning a more compassionate way of living with it. It’s a long term shot though but that’s OK. ?
@Manfred thanks for you comments ! I think my sleep window is still too large (it’s probably 6/7 hours) which clearly doesn’t jive with my 0-4 hours of average sleep 🙂
The worst thing for me is some nights I manage to be pretty calm (relatively speaking) going to bed, I “lay down” and “rest” for say an hour or an hour and half, I suspect drifting in and out (a little bit), as the time goes by fast, but no real sleep, at some point I get frustrated and it’s downhill from there.
I also think my “safety net” of taking a small dose of Trazadone at say 3:30/4am is really backfiring and really reducing any sleep confidence I have (as I typically have been falling a sleep after taking it for a few hours until it’s bright e.g. 3:30<->4:30 am -> 8 am).
@anmareta it is so helpful, I do really like his approach as well : ) Just to confirm you mentioned you got the app, and you found it worthwhile ? I’m considering it as it’s relatively cheap compared to other things you can get.
@turtlestamp – yes, I too think your sleep window is way too large. I would try for 5,5 hours (Martin’s minimum), maybe even lower. This togehter with some acceptance and mindfulness, should do it.
Can you – or @anmareta – post a link to the webinar recording? I cannot join tomorrow, but would like to hear what they are saying. Thanks in advance.
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