[rob925]

Has anyone had success using CBT for sleep maintenance issues? Specifically, I usually sleep in 90 minute cycles with about 30 minutes in between. Sometimes, I don’t even sleep much in the last cycle. I’ve done sleep studies and don’t have sleep apnea. My doctor recommends trying CBT.

[Martin Reed]

I think you’d find cognitive behavioral therapy for insomnia (CBT-I) techniques very helpful, too!

It sounds as though you are paying a lot of attention to your sleep — and this is completely understandable, but unfortunately, it’s rarely helpful! Since you are referencing sleep cycles in particular, are you using a sleep tracking device to monitor sleep?

If you have any sleep-related worry or anxiety, I would encourage you to avoid using a sleep tracker since the data they collect isn’t always accurate and gives you information that, ultimately, you can’t really do anything with!

We have no direct control over the length of our sleep cycles, how long it takes to fall asleep, how much sleep we’ll get, or when we’ll wake.

CBT-I techniques are helpful since they’ll help reduce sleep-related worry and reduce the amount of time you spend awake during the night (by building sleep drive, strengthening the body clock, and reducing arousal).

You might find my podcast discussion with Dave helpful since he talks about how CBT-I techniques such as sleep restriction led to less time awake during the night and more sleep.

“How sleep restriction helped Dave fall asleep faster, spend less time awake during the night, and get more sleep (#15)”

I hope this helps.

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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.

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