[Deb]

If your sleep window was smaller, you WOULD get exhausted from SR and pass out. But that’s what’s needed for you right now – for the exhaustion to override your anxiety. That’s what worked for me. I was so exhausted staying awake until 12:00 that I was constantly nodding off. But then when I hit the pillow, I was out like a light.

[Steve]

Yes Deb. I meant 6 days, not 6 weeks. I understand about how SR wants you to be exhausted so it overrides your anxiety. But it’s hard getting to that point because as i say, I am so sleepy in that hour waiting for the sleep window to open and then when I get into bed, I am wide awake. That’s how I know my anxiety about sleep is still there. Last night, I had to get up three times because I couldn’t sleep. That’s three hours of the window I couldn’t sleep. (30 minutes I couldn’t sleep and the 30 staying up x three) So even though I have a sleep window of 5.5 hours, Martin’s minimum, I am in bed a lot less than that. I think that’s why he sets that minimum because in the beginning, I am not going to achieve that minimum anyway.

It might take several weeks for the override to happen. I read one article where the woman was on a four hour window and it took her two weeks. Another woman had to wait six weeks for it to happen. And even then I know it will still be rough as I might start to slowly get better, but the path to getting better is long and I will have setbacks in there as well. Anyway, thanks for your support.

[Deb]

Sorry it’s taking so long for you to get better. I guess I was just lucky, but I know that for some people it takes a lot longer. Even if it takes six weeks to get better, then it’s worth it instead of continuing to struggle with this with no end. We’re rooting for you, Steve, so hang in there!

[Steve]

I thought I’d post an update of my SR. There were some good things and bad things about last night. I was falling asleep in my chair and had to get up and walk around to make my SW of 11:45. However, when I did get into bed, it took me an hour to fall asleep. I am still having the problem though of having “buzzing” in my head (parasonomia?) just as I drift off to sleep that brings me back to the awake stage. Yet, this never happens when I nod off in my chair. When I did get to sleep though, I pretty much slept straight through for 3 hours and 45 minutes. Then, I honestly completely forgot about SC. When I did remember it, it was close to the end of my SW so I jut got up. So, on the plus side, I did get more than the 2 hours plus that I have been getting and it was a deep sleep. The bad side is that it still takes me a long time to fall asleep even though I was just falling asleep in my chair before my SW started. Also, I am nowhere near yet of filling up my SW with sleep. I figure my SE was 68% last night.  I know, I know. Time will take care of this. Just have to keep at it.

[Deb]

Sounds like an improvement, Steve. Keep up the good work!

[Deb]

Mac – how was your second week?

[Mac0908]

Hi Deb. On Thursday of last week I actually came down with a bad sinus infection and it ended up just throwing everything off. Some nights I felt so unwell that I passed out super early and other nights more towards the normal bed time I had. I slept well on most of these nights but they really can’t count obviously. Feeling back to myself today so I plan on picking back up the regular sleep window which was 11:30p-6a. Will report back. How are you doing? What’s gone on this last week?

[Deb]

Glad you’re feeling better Mac. Last week was off for me. Couldn’t stick with the earlier sleep window because of not being sleepy enough. This was due to various things. Also had to get up more often. Just have to get more disciplined about taking enough time to settle down before bedtime and getting out of bed right away. In the meantime will stick with the midnight bedtime until things even out.

[Steve]

Sorry to hear you were sick Mac. Did you have to take antibiotics? If you did, does that throw your sleep off? Hopefully you can get back on track soon.

[Steve]

Deb/Mac – Can you help me with something? If you can’t go to bed at the beginning of your SW because you aren’t sleepy, do you reduce the “Amount of time you allotted for sleep” on Martin’s sleep log by the amount of time yo delayed going to bed? I would think you would but just wanted to check. That’s what confuses me a little because I am not supposed to spend less than 5.5 hours in bed but if I am not sleepy and have to delay my bedtime, I would be reducing that amount below 5.5. However, I’m reducing it anyway every time I practice SC and get out of bed because I can’t sleep. I was actually offered a free 6 week membership on Slepio which is why I delayed hiring Martin as my Sleep Coach. However, I am not happy with their program and was going to hire Martin right after their program ends in 3 weeks but I may hire him even earlier before the free membership ends. I appreciate them opening the course up to me free but not really happy with the support they provide.

[Mac0908]

Steve I’m a bit confused by what you’re asking/saying, but I think I had an idea. Bottom line is this..

If you aren’t sleepy by your sleep window start time, then you do NOT go into bed. You wait until you are dead tired and unable to stay awake any longer. But more importantly, this does NOT mean you get extra time in bed. You continue to wake up at the same time. This might sound brutal, but the point of this all is to build up your sleep pressure to the point where you are asleep during this sleep window more nights than not until the point where you can begin opening it up a bit (i.e. earlier bedtime). Right now it seems like you’re in the early stage of training your mind and body to adapt to sleeping during your window. I wish you luck.

[Steve]

Thanks for the response Mac. No, I understand I don’t get to extend my sleep window. My question is this. Say I have a 5.5 hour sleep window. If I go to bed at the opening of the window but can’t sleep, I would still put down 5.5 hours allotted for sleep on Martin’s sleep diary since I went to bed at the appointed time. But if I wasn’t sleepy and so delayed going to bed for an hour after my SW opened, I would write in 4.5 hours allotted for sleep on the sleep diary. Correct?

[Deb]

That’s right Steve. No point in going to bed when you’re not sleepy. You’ll just end up lying awake which is defeated the purpose of reconditioning. So you would record the 4.5 hours if you stayed up an hour.

[Deb]

If you actually went to bed but couldn’t fall asleep for an hour then you would record your regular sleep window.

[Steve]

Two nights ago I was really tired after mowing the lawn during the day and so I slept more than usual. I slept about 4 1/4 hours and the nice thing was that it was straight. It took me a little time to go to sleep but once I did, I slept the 4 1/4 hours straight. Last night though. I had a bit of a relapse as I only slept 3 and a half hours. Still, three of the hours were straight through sleep. I kind of expected the relapse as I was sleepy when I went to bed but not as sleepy as I was Saturday night.So, there is no doubt that the SR is consolidating my sleep. And I am sleeping more than the first week I did SR, but I am still only getting 3 to 4 hours of sleep. Going to continue SR and SC.  SC is tough in that when I now wake up, it’s usually 4 to 5 in the morning and I am too tired to read or watch TV. So I just sit in the dark and try not to nod off. I still find myself nodding off in the chair but when I go back to bed, I can’t sleep again. I wonder how long it takes to disassociate not being able to sleep from my bed? I wish for one night at least I would meet my SE of 4.7 hours. It would really give me hope that this is working. Thanks for reading those of you who do and thank you for your encouragement.

[Author]

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