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- August 9, 2019 at 3:50 pm #31359
Nik – just a thought about your appointment with Dr. Kat. Make sure you read the Cancellation Policy thoroughly. It’s very strict and you don’t want to lose your money if you need to change your appointment for some reason. Also, get Dr. Kat’s email address from her as soon as possible. It’s difficult to communicate with the office in case you have any questions about your appointment. I had to cancel once. There was no notification that the cancellation went through. I had to keep bugging the office until they finally gave me the refund a couple weeks later. It was very annoying.
By the way, in case you’re wondering why there weren’t any appointments sooner than what you got, Dr. Kat told me that they take a “holiday” every year during the middle weeks of August. Oh, speaking of bugging the office, I also had to bug the office and then finally Dr. Kat to get her appointment schedule updated on the website. For instance, you may try to set up another appointment in Sept, but find that nothing is listed on the calendar.August 9, 2019 at 3:52 pm #31360
I allow some flexibility with sleep window. Sometimes I wait till around midnight (aiming for sleep window of around 6 hours). Yesterday I felt tired and sleepy enough around 11, so I went to bed, aiming to just be there and relax and I fell asleep quite easily.August 9, 2019 at 4:05 pm #31361
Thanks Deb. I definitely need to contact them to get Dr Kat’s Skype name. It should have been in the confirmation email, as website said, but it wasn’t there. And they instruct to add Dr Kat to your Skype list in advance of appointment.August 9, 2019 at 4:08 pm #31362
Yeah, I would get on that right away, since they take time to get things done.August 9, 2019 at 4:18 pm #31363
If you’re getting nowhere with the office, you can email Dr. Guy directly. It’s the same ending as the office email except with “guy” in front instead of “info.” When I got completely frustrated about something I emailed him directly and finally I got response from him.August 11, 2019 at 3:02 pm #31378
How’s everyone doing? I’m celebrating just under two weeks of great sleep! I stopped doing the sleep diary last week because my sleep looks all the same – good every night.
How are some of you we haven’t heard from in awhile – Mac, Delv, Daf?
Daf – you are the one who first introduced me to ACT, so I am very grateful to you for that!August 11, 2019 at 5:11 pm #31379
Hey Deb. I am doing okay, I guess. I still got to sleep relatively fast but woke up about 15 to 30 minutes later. Then I go into a deep sleep for a couple hours after which I wake up and usually go to the bathroom. Then for the rest of the night, I go into a light sleep where I drift in and out of sleep. Although last night, I don’t remember waking up as much. However, when I did wake up for the second to last time, I was stressing a bit. But I anchored myself in the moment and settled down and fell back to sleep for awhile. I am functional today but still tired along with some other insomnia induced symptoms. Last night was my fourth night using ACT and I extended my SW to 7 hours starting 2 nights ago. Just taking it one night at a time and learning to accept what comes. I really don’t toss and turn anymore except for that one time last night which I stopped after I anchored myself. I know this is going to take some time.
Really glad you are doing so well. It gives me hope.August 11, 2019 at 6:39 pm #31382
Sounds like you’re making good progress, Steve. You’re spending most of the night in sleep, even if broken up. And you’re falling asleep quicker after you wake up. Also, it sounds like your light sleep is starting to improve since you say you didn’t remember waking up as much. That’s how it was for me. On my 8th day I started to notice that I wasn’t waking up as much. I’d wake up in the morning and not remember much of anything from the night, unlike when I was in and out of sleep all night, I always remembered it. Also, since you’re increasing your sleep window, that will give you more sleep too. Hopefully with this and more consolidated sleep instead of the light sleep, you’ll start feeling better during the day. All of this will feed messages to your brain that you can relax more and more about sleep. And who knows, you might recover faster than you think! I was shocked by how quickly I recovered. I was expecting it would take a couple months, but it took less than two weeks!
Today on the way to church I told my husband that it was amazing to feel completely AWAKE instead of always tired like I have been for the last 9 months. At church a couple people even commented on how bright my face looked and how much more energetic I was. What a change!August 11, 2019 at 8:14 pm #31384
I just want to lose the headache/lightheartedness/dizziness. I just hope I DonDon’t start getting g fragmented sleep! Thanks for your support Deb!August 11, 2019 at 8:25 pm #31385
That should be lightheadednessAugust 12, 2019 at 10:43 am #31394
Well Deb, I have to tell you that last night was a very bad night for me. It was filled with fragmented sleep and very bad dreams and I had no deep sleep at all. The fragmented sleep could have been due to the bad dreams though. I was able to get the tossing and turning under control but it was the first night in a long time that I looked at the clock several times. I finally was able to lay there and let my mind wander and accept whatever comes. I am still committed to ACT for another couple of weeks to try and see some improvement but if I still don’t get deep sleep, even for a couple hours, I may have to cut back on the SW. I would still stay in bed and not do SC as long as I wasn’t tossing and turning but I would need to shorten my SW. Did you have any bad nights after you had some good nights or was it a slow but steady progression forward for you?
gsdmom – How are you doing?August 12, 2019 at 1:55 pm #31395
gsdmom✘ Not a client
Deb – After so many months you must be so relieved to feel and look refreshed! I hope your brain continues to stay relaxed and that you become a “normal”.
Steve – Today is my 5 month anniversary of insomnia and still not doing as well as hoped for at this point. But reading through Deb’s posts is seems she had insomnia 9 months, and Max wrote about his insomnia which seemed to last 7-8 months. I know this will not change overnight. Last night like you, was a bad night for me. No sleep. The thing is I did not feel much anxiety at all, only a couple times. Mostly just resting and letting my mind drift for a few seconds to something neutral. I did get up twice just to sit in the dark for a few moments and when I did, yawned a lot. I started trying to implement ACT 8/1 and so far had 3 nights sleeping six hours, 2 nights no sleep, 2 nights using Ambien, and the other nights slept for 2-5 hours. Nothing really consistent so far. I might try shortening my sleep window a bit, we’ll see.August 12, 2019 at 3:29 pm #31396
gsdmom – Hang in there. We will get through this. I am just so tired of not being able to focus my eyes. That to me is worse than the fatigue. I keep wondering if it’s because of the surgery and not insomnia related but I really don’t want to go there. I will cross that bridge when I start sleeping normally and see if the vision problems clear up then. I will just keep practicing the mindfulness. What I am surprised at is even with all of the fragmented sleep, I feel pretty good today. I can certainly function and don’t feel like a zombie at all. Although if I sat down, I would tend to nod off.August 12, 2019 at 9:57 pm #31397
Steve – I was surprised too how I wasn’t that tired during the day. Thankfully, at least not zombie-tired.
Gdsmom – During my first week with ACT there were ups and downs with nights of no sleep, a few hours of sleep, light sleep, then no sleep again. After that it started to get consistently better.
Just my 2 cents. I think your sleeping pills may be getting in the way of your progress. For myself, every time I took an Ambien, I had to start all over again. I was teaching my brain that I couldn’t learn to sleep naturally. When I finally gave them up, then I started to get more consistent sleep. But I’m no expert on pills. For myself though, the pills were sabotaging my efforts. In the book, (pg. 54-55) Dr. Guy talks about weaning oneself off pills gradually. But just like anything else, you would have to do it consistently, with a plan so that your brain/body gets used to the new routine. Like Dr. Kat said, it needs to be a “decision” and not a “reaction.” If you’re only taking them when you get frustrated though, then you’re setting yourself back each time.August 12, 2019 at 11:01 pm #31398
My two cents. I think indeed firm decisions and firm mindset are critical with whatever approach one is using.
I noticed in myself that couple weeks ago when I could not decide whether should go with more of SR or just rely on ACT this inability to decide likely contributed to wakefulness. I was lying awake and thinking that perhaps I am lacking enough sleep drive and I need to implement more strict SR and how strict it should be. And since I was giving myself choices what approach to use my mind was trying to solve sleep problem by weighing different approaches. It seems to me that firm mindset (regarding approach, pills etc) that does not let a room for sudden reactions should help to settle the mind.