[Dottie]

Hello, I’m currently trying all the advice on Martin’s e mails and to a certain extent having some success. My biggest problem is waking early,any time from 4am and then obviously being so tired in the day that by 8 or 9 pm falling asleep! I do try to stay awake and my long suffering husband tries to keep me awake but I seem to pass out rather than drop off, does anyone else have this problem and any suggestions?
Thank you ?

[Glynis]

Hi Dottie,

I have a similar problem to you and I find that if I do something like crocheting or knitting while I’m watching TV I don’t fall asleep.

[Martin Reed]

Welcome to the forum, Dottie! Glynis has some good advice — keeping the mind somewhat engaged can be helpful at keeping you awake. Any form of movement is good, too.

Do you currently have a sleep window? If so, when does it start and when does it end? On a typical night, how many hours of sleep do you get?

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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.

[Dottie]

I’m trying to restrict my sleep window and I go to bed about 11.30; sleep at 12 ish, I don’t have a problem getting to sleep but I wake up at any time from 4 am to blissful 6am! I do then get up. My main issue is not being able to stay awake until the time for sleep. I just drop at any time from 8 pm to 10 ish. I do get up from the sofa to do something but it doesn’t always work and I’m still awake at 4 am and the cycle repeats,I’m just shattered all the time,I feel like giving up on the sleep restriction thing and just going to sleep when I can, it’s making me feel really ill ☹️

[Martin Reed]

You might want to try advancing your sleep window so it starts and ends earlier — and make sure you have a consistent out of bed time in the morning, too!

Note that getting out of bed is part of stimulus control and is intended to help you reinforce an association between the bed and sleep and weaken any learned association between the bed and wakefulness. It is a long-term strategy that isn’t intended to improve sleep on that very night — its only goal is to get you out of bed when you are struggling to sleep in bed. Getting out of bed to do something relaxing and enjoyable is also often a more appealing alternative to remaining in bed, struggling to sleep, 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.

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