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- November 2, 2019 at 2:00 am #33550
I have had insomnia for 30 years. I have relied on sleeping pills for much of that time. I have also
done CBT and sleep restriction a couple of times. I am trying it again, and am looking for support and suggestions.November 2, 2019 at 8:16 pm #33562
Check out Guy Meadow’s book, The Sleep Book, which is based on ACT. There’s a thread on this forum for people using ACT and another thread for people doing sleep restriction (SR). They are two different approaches to healing insomnia. I used both methods, but ultimately ACT helped me recover more completely.November 13, 2019 at 2:36 am #33843
Martin Reed★ Admin
Welcome to the forum! Ultimately, for sleep restriction to be successful, you need to be committed and consistent!
How are you getting on since you posted? What is your current sleep window, and what is your current average nightly sleep duration?December 26, 2019 at 5:33 pm #34674
I discovered a week ago that I have been making a big mistake, which is using sleeping pills contingently. As a result, I have been sleeping erratically, though sticking to my sleep window pretty consistently. When I discovered my error, I essentially started over without any sleeping pills. Since then, I have been sleeping 5:45 to 5:50 minutes on a 6 hour sleep window, from 10:45pm to 4:45am. Then, two days ago, after three nights of solid sleep, I suddenly got only 3 hours sleep. I went to sleep at 4 am for the first time that night, and allowed myself to sleep for three hours, until 7 am, rather than getting up at 4:45 am. The last two nights, I have gone back to the 6 hour sleep window, I am very tired during the day, and have a hard time staying awake until my sleep window starts. I am optimistic, mostly because I recognize that consolidated sleep is so much better than sleep with sleeping pills. Since I have had insomnia for so long, I am going to adjust my sleep window by 5 minutes every 5 days if I am achieving sleep efficiency of 85% or better, rather than adjusting by 15 minutes every 7 days. I took Martin’s free online course abut a month ago, and found it extremely useful, giving me tips I have never had before.January 12, 2020 at 8:58 am #34962
I am replying to my own post. I am happy to report that tightening my sleep window is working. For the last two weeks, my sleep has continued to consolidate. I am allowing myself an additional 5 minutes after 5 days of sleep efficiency of 85% or better. I am now sleeping a solid 6 hours, with only one bad night about a week ago. And I feel fine all day, but I still get quite tired and sleepy at night. I need just a bit more sleep to feel refreshed. I will keep at it until I get there. This is 15 minutes more sleep, and even sounder sleep than I was getting two weeks ago. I am so grateful to Martin’s 10-week course. If you haven’t taken it, please do yourself a great favor and sign up today! Martin’s course is the best thing I have found in 30 years of looking!January 22, 2020 at 8:08 pm #35129
Martin Reed★ Admin
This is great to hear — and the real benefit this time around is that you know all those improvements you are enjoying, and all that sleep you are getting, is being 100% generated by you and you alone. This should fill you with confidence and encourage you to remain committed and keep looking forward! You’ve got this!January 26, 2020 at 8:41 am #35209
It has been 38 days since I had a sleeping pill. During that time, I have moved my sleep window up to 6 hour and 35 minutes. I had three bad nights (less than 5 hours sleep) in the first 11 days. In the last 27 days I have had 2 bad nights. My sleep window is up to 6 hours and 30 minutes, and I am sleeping between 6 hours and 6 hours and 20 minutes every night. I feel better about sleep than I have in over 30 years. I am confident that I am well on the way to full recovery. Thanks, Martin, for providing the boost I needed to keep at sleep restriction, and finally to stop fooling myself about whether or not I was complying with the instructions.