[Enabeling]

Hi! I’ve been having great improvement since implementing cbti about a month ago. However, this last week my sleep has been poor quality every night. I know ups and downs are part of the process, but is there anything I should do differently? Adjust my window? Or just keep going as is and it’ll sort itself out? What do you do?

[Chee2308]

Hello!
What is your current sleep window like? How many hours are you sleeping on average every night?

Regression is extremely common for any recovery in progress. Think about it. If you are sleeping better and longer, your sleep drive is then naturally reduced and you find it harder to fall and stay asleep. This coupled by the surprise and bewilderment why this is happening compounds the problem further. Stick with the program the best you can and give your body time to respond and over time, it will. Expect regressions to happen because the more you get, the less affected you become by them. By getting more accustomed to difficult nights, you should start becoming less anxious and then you start sleeping better again. Resist the temptation to “tweak” anything or trying more sleep efforts in an attempt to get more sleep because then you start monitoring for results and that often can lead to backfiring and more frustrations when everything fails. The less you do, the better. Good luck!

[Martin Reed]

As Chee suggested, ups and downs are completely normal — did anything, in particular, happen this past week that caused the sleep disruption you described? Usually, the best reaction to temporary periods of sleep disruption is no reaction — stick to the plan and continue to do what has proved to be helpful prior to that temporary period of sleep disruption and you’ll give your sleep the best chance possible to get right back on track all by itself!

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