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I’ve been doing CBT-I and sleep restriction for the past 7 weeks and am really committed to the programme. I started with a 4hour 30 min sleep window and after 7 weeks really don’t seem to be getting very far and am starting to have anxieties with my programme. It’s really been one step forward two back for me. I’d increase /decrease my sleep window weekly depending on my sleep efficiency 85% above or below. I also make sure I keep to the same wake up time. I’ve been up to 5hours 30 mins this week but again my sleep efficiency has dropped right down so I’m going to need to drop my sleep window down again. So it seems in 7 weeks I’ve not really improved things at all. I’m very aware this isn’t a quick fix and I know I’m in it for the long term but guess I just need to hear that it will improve.
It sounds as though you have noticed improvements in your sleep since starting sleep restriction but whenever you start to extend your sleep window you start to struggle. Am I right?
This can happen if you extend your sleep window by too much time, or too frequently. When you last extended your sleep window, how much time did you add to your sleep window and how long did you stick with that new sleep window before reducing it again?
You might find this video helpful: How (and when) to change your sleep window when implementing sleep restriction for chronic insomnia.
—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.
Hi Martin, thanks for your reply and I did check your video out. I am doing this already, I review my sleep window weekly and 85% I increase, lower I decrease. I guess I’ll try leaving it for 2 weeks before I increase my sleep window to get used to my allotted sleep time. The last 7 weeks I do seem to take one step forward two back. When I first started my average sleep was 3.5 hours so I’m now up to around 4.5-5 hrs a night.I think I will get there eventually but I will be taking the much slower route.
Sounds like you’re doing great, Nicki! Waiting two weeks between changes might be a good idea — and make sure that when you do make changes you only add relatively short amounts of time on (for example, 15 minutes).
Bear in mind, too, that if you account for the additional time by starting your sleep window a bit earlier, you might not be sleepy enough for sleep for the first few nights of your newer sleep window — so remember that the start of your sleep window is your earliest possible bedtime. If you aren’t sleepy when your sleep window begins, wait until you do feel sleepy before going to bed.
—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.
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