[cat_ncsu]

Hi,

I started CBT-i with sleep restriction about 2 weeks ago. I have great sleep onset but poor maintenance, and tons of anxiety since this bout of insomnia, my worst ever, started about 3 months ago. My sleep efficiency has been like a roller coaster, averaging 75% but down to 54% last night. While that sleep efficiency may seem high, I do not feel at all like I’m getting enough sleep – it’s been around 4:30 hours of actual sleep, because I get out of bed from frustration many times so that’s not included in my efficiency measure.
I am fighting sleep before bed (11pm) but then wake up between 2:30 and 4, often never sleeping again. My wake up time is 5:30.
Should I experiment to see if there is any difference if I change my wakeup time to 5 or even 4:30 for a week or so?
BTW, I haven’t let the anxiety or brain fog stop me from living my life, but I do feel crappy almost constantly during the day (brain fog, headaches, hard to speak my words!)
Thanks!

[Martin Reed]

Yes, the brain fog and the headaches are really difficult — so I hope you can give yourself credit for still engaging in activities that are important to you and help you move toward the kind of life you want to live, even in their presence.

Sometimes the brain fog and headaches can come from all the struggle — rather than the amount of time we spend awake. The more we battle with difficult thoughts and feelings, the harder they often push back (and the more energy they take from us and the more influence they can have over our lives).

The sleep window can’t generate sleep — it’s simply a tool that prevents you from chasing after sleep (by going to bed really early or staying in bed really later) while reducing the amount of time available for nighttime wakefulness. So, you can certainly experiment with it if you like — but I wonder if exploring your relationship with the anxiety and other difficult thoughts and feelings has the potential to be more productive?

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