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New thread for those of us who would like to share updates on their recovery journeys, specifically with the use of SRT or ACT.
Thanks for chiming in back in our new old thread, Deb, and thanks for the thoughts. It helps. Though I must say, it didn’t take a long time/many months for my Insomnia to begin. Realistically I’d say it took 2 months before it was full blown. That being said, and I think Martin would agree, if it was AROUND for so long, in my case for over 2 years, then it will take quite a long time to get rid of. I feel for you Deb. I’ve seen you really try to beat this thing. At least you’re on another one of your good tracks now so to speak. But again, who knows when the day will come where we can finally forget about this. Just curious about one thing deb, like me, do you find it easier to sleep in other beds?
Moving on… I just wanted to add… If there’s ONE somewhat big positive I’ve gotten through these 4 months its knowing in the back of my head that I have gotten much better at one point. That I know what it feels like to go to bed at night and not worry at all. To sleep through the night even. Those are powerful thoughts that I will try and keep with me. Even today, as I suffer yet again as a zombie while everyone else around me is upbeat and well rested, living life the way it should be lived, I can think to myself, well, tonight may very well be a good night, as I’ve at least made progress in the sense that I used to literally have on average of 5-6 BAD nights a week during certain phases going right up through the end of last year, but even now since relapsing a month ago, I only manage about 2-3 bad nights a week. 4 at worst. Point is, my mentality has changed for the better at least somewhat, and that’s a plus for me if nothing else I suppose. But I really can’t go through having even a semi-sleep disorder much longer.
I went away for a week in April and had the same problem in another bed. For me I guess the problem is the association between going to bed and not sleeping, wherever I am.
I tried sleeping in another bed in my spare bedroom. Didn’t work for me at all. I still tossed and turned.
Steve in a nutshell, what have you tried over these last 6 months or so up until this point right now? And what do you seem to struggle with most
Tried a LOT of sleeping pills and anti-depressants. OTC sleep medications. ACT. Sleeping in another bed in another room. CBT oil. First round of Sleep Restriction. Am in the process of starting it again using Martin’s free sleep course. CBT-I with a counselor. (He wanted me to try medical marijuana.) I stopped seeing him after 2 visits because he wasn’t true CBD-I.
Yeah, I would think the problem with a local CBT-I therapist is that they wouldn’t get enough business to really focus on CBT-I. Therefore, they probably mostly do cognitive-behavior therapy with people suffering from anxiety, depression, etc. and maybe have just a few CBT-I clients. That’s what’s different about Martin. Because he’s online he’s got a much greater pool of people who can contact and hire him – the whole country and world is available to him! Also, because he only does CBT-I, he’s got tons of experience with it and is the EXPERT on this.
What surprises me most about a lot of these websites that promote SR as a valid way to treat insomnia, is that they tell you to keep a sleep diary to learn your sleep window, but then never mention the 30/30 rule.
The fact that you and Deb had success with SR, even though it was short-lived, encourages me a lot.
Yes I had success and it was nice. But it’s just awful to end up back in this spot. Proves that beating chronic insomnia is not an easy task at all. What’s the 30/30 rule ?
Oh ok. Well the key to easily beat that IMO is to have an appropriate window. If you’re usually going to sleep at 10:30p and are just “tired”, push it to 11:30p to when your eyes are droopy and you feel legitimately SLEEPY/exhausted. Big difference between tired and sleepy IMO. Point is, if you’re tossing and turning and taking an hour or so to pass out, its almost guaranteed that you’re going to bed too early. The great thing about SR is that it gets you on a nice consistent basis and fixes your sleep pressure. For example if your window is 11:30p-6a and you find yourself still not falling asleep within 30, then change to 12a-6a and so on. My window right now is 11:30p-6a which is what it was in the month of January when I was on SRT
But those of us with sleep-onset insomnia can be totally exhausted and still not fall asleep. I’ve laid in bed until 3 or 4 even though I was very, very tired. Just couldn’t fall asleep. That’s why we need the 30/30 rule.
Even now for me on the 2 days a week that I can’t fall asleep, I go to bed exhausted (and very sleepy) just like the other 5 days. But if any anxious thought has a chance to creep in like it does 2 days a week, then I can’t sleep.
So deb what EXACTLY happened or went wrong last time when you went through SRT and the 12a-630a window? Do you think you just kind of got off of it too easily/got too comfortable, etc?
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