[reneegavin]

The hardest part of fully initiating the sleep restriction program for me is the fact that I am pretty new at my job, so I really do have to be quite focused, and calling off isn’t an option quite yet since I am in my introductory period.  I know that I am only averaging about 5 hours of broken sleep if I am very lucky, but the thought of not even crawling into bed until 1 am is very unnerving!  I almost feel like at least I am resting while lying in bed.  I don’t even get anxious in be until around 12am.  By the time 1am rolls around, I am entering panic mode!  I know we are to look at is more as quality time in bed vs quantity, and that it is only temporary.  However, I’m really not sure how to get over that panic I feel once 12-1am rolls around and I am still up!

Also,  how do you guys all manage to still get to and focus at work during the sleep restricition?

[Martin Reed]

Although the fact you recently started a new job is increasing your anxiety about sleep, it shouldn’t affect your implementation of evidence-based techniques known to improve sleep. Calling in sick because of a poor night of sleep should never be an option anyway because when we do this, we are creating 2 additonal problems:

1. We are giving sleep far more importance than it deserves, which increases anxiety
2. We are teaching ourselves that we can’t have a good day if we have a bad night of sleep

The fact of the matter is, it is entirely possible to still have an OK (if not, a good) day after a night of bad sleep. When we call in sick or change our routine in response to a bad night of sleep, we train ourselves that a bad night of sleep will ALWAYS have a negative outcome because we aren’t giving ourselves the opportunity to experience a positive outcome.

Finally, when it comes to the panic and anxiety you feel as bedtime approaches — these feelings will subside as the techniques you implement to improve sleep begin to work. This takes time, though — so you need to be not only committed and dedicated, you need to be patient, too.

I hope this helps!

—

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.

[reneegavin]

I have no problems going a day with horrendous sleep, and I have done it many times.  However, 2 oor 3 days straight is another story.  I’ve literally sat there while my boss talks to me and haven’t taken in a thing she said.  I am hopeful that the sleep restriction would work eventually, but I know that getting into bed super late will raise my anxiety even more initially, and I’m not sure how to do both the restriction and work together, especially since I’m still so new at my position.

[Martin Reed]

Here’s another way of thinking about this. When you used to go to bed earlier in the night, did you fall asleep earlier in the night? I suspect you usually didn’t and that’s why you are trying to improve your sleep.

Delaying bedtime builds sleep pressure, which is a biological process. If you stick with it, you will get to the point where sleep pressure is so high, you will NOT be able to prevent sleep. In other words, your biological sleep drive will overpower your arousal system (which is likely the reason why you are struggling with sleep at present).

—

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.

[reneegavin]

I am hoping that happens.  However, right before this started (which was about 3 months ago and about 2 weeks before my new job), I was sleeping better than I ever had.  I would lay down around 9pm with my husband, as we have done for many, many years now.  I would usually turn off the TV around 10-10:30 and within literally 5 minutes, I was out.  I would wake up once or twice to pee, but fall back asleep very quickly, and usually when my husband got up at 4:30-4:45.  However, I would always fall back asleep by around 5:15-5:30 until around 6:30. In the beginning of this, it started out that I was falling asleep quick, but waking up very frequently, and it would take longer to fall back asleep.  Then, I started to really struggle with falling asleep, and that’s when my husband’s snoring became unbearable.  He is now in another room during worknights, which we are both extremely unhappy about.  Although I sometimes sleep better in separate rooms, I still have some awful nights like that too.  I have caved in and started to take Gabapentin 100mg no more than 2 times during the workweek if I had a previous night of less than say 4 hours.  However, I only want to lessen that, not increase it.  I just have to have a good night’s sleep on occasion to function for work.

[Author]

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