[Fran]

Hi all I am looking for some support with implementing my sleep restriction. Currently I have a window of 5.5hrs which I have been implementing for 2 weeks. I have had no progress with my sleep thus far and am finding myself very awake a midnight despite being relaxed and sleepy for the 1-2hrs prior. Basically I am on the verge of throwing in the towel. Has anyone got any advice?
Thanks, Fran 🙂

[Scott]

Hi Fran!

Thanks for posting! Since you’re sleepy a couple of hours before bedtime, do you become anxious and aroused when you lie down in bed (known as conditioned arousal) at the start of your sleep window? Do you get back out of bed or continue to lie there?

Scott J

—

If you are ready to stop struggling with insomnia you can enroll in the online insomnia coaching course right now! If you would prefer ongoing phone or video coaching calls as part of a powerful three month program that will help you reclaim your life from insomnia, consider applying for the Insomnia Mastery program.

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.

[Fran]

Hi Scott
I get out of bed when I can’t sleep to meditate or read but I end up waking completely. I then spend another 2-3hrs waiting to get sleepy. This happening for 3-4 nights then I might get a night of 4hrs sleep and I am back to 2-3hrs sleep thereafter.
I don’t know what to do next.
Thanks
Fran

[Martin Reed]

It can often take a bit longer than two weeks before you notice improvements from sleep restriction — and it usually takes longer to tackle conditioned arousal (a common symptom of conditioned arousal is feeling really sleepy before bed and then wide awake when in bed).

Just as it took time for insomnia to develop, it will take time to address.

When does your current sleep window start and when does it end — have you been really consistent with it? What is your cue to get out of bed during your sleep window when you find yourself awake in bed?

It sounds as though your biggest challenge at the current time is falling asleep when you first go to bed — is that right?

Finally, what are your days like? Are you active and engaged in enjoyable daytime activities or are you typically quite sedentary during the day? Any napping going on?

—

If you are ready to stop struggling with insomnia you can enroll in the online insomnia coaching course right now! If you would prefer ongoing phone or video coaching calls as part of a powerful three month program that will help you reclaim your life from insomnia, consider applying for the Insomnia Mastery program.

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.

[Author]

Posts