[hdaniel1]

Good Morning everyone,

I recently finished Martin’s program and found it very helpful. At the end, my sleep window was 6.75 hours and I was working on improving that more as the weeks went on.

Last week however, I went on a small family vacation and while my sleeping wasn’t as bad as it normally is, it wasn’t that great either. Anyways, since I’ve been back, my sleeping has been very bad, as bad is it was prior to taking the program. I’ve been sticking to my window but have been having a lot of trouble falling and staying asleep (maintenance is usually my main issue), maybe getting 2-3 hours of sleep for the last couple of nights.

I’ve handled “blips” like this before, but these are a lot worse and they seem to be more consistent and slowly but surely, my anxiety related to sleep is coming back full throttle.

I tried decreasing my window last night to 6 hours and that was still not great. I was wondering if you guys had any advice for me on how to press forward. I would prefer not to have to lower my window and work my way back to where I was, but I’m thinking that is my best option right now.

[Scott]

Welcome to the forum, @hdaniel1!

The beauty of CBT-I is you have a set of tools with you to implement when relapses occur. If you used these techniques to improve your sleep in the past, there’s no reason to believe they won’t work in your current situation. Do you feel like the sleep-related anxiety could be a contributing factor now?

Scott J

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[Chee2308]

You are trying too hard to sleep and using cbti as a sleep generator instead of as just a temporary crutch. Nobody is saying once you are seemingly ‘cured’ after having a stretch of consistently good nights, that your insomnia never returns and you can always expect to get 6,7 or whatever hours of sleep every single night regardless of circumstances. Well sleep doesn’t work that way. The real recovery is being okay with ANY kind of sleep. It is doing absolutely nothing (including cbti) and having no expectations. It means foregoing all the goal setting and troubleshooting. It is leaving sleep entirely up to your body.

[Author]

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