[GVT]

Hi Martin,

I have really been enjoying your daily email. Great tips!

I am on week 3 (day 18) of SRT. Window is 12:15-6:30 and I still get a couple of startle awakes as I’m drifting off. Last night I got up a couple of times and had that dreaded feeling that this won’t work for me. I’ve had insomnia for just over 2 months and this is my second bout after one 5 years ago that lasted close to 5 months (I didn’t address it with an CBTi stuff last time).

I guess I’m feeling a bit hopeless to be honest and not sure if this is working. When will the nights where I drift off instead of rebounding awake 2-3 times, start happening?

Last night I was so tired I went to bed a little earlier (around 11:45) and the panic set in after I heard my partner sleeping soundly and me (after falling asleep), jolting back awake.

Anyone out there got week 3 experiences or tips?

[Martin Reed]

You’re a newbie to this, GVT! There will always be ups and downs along the way but if you continue to move forward, you’ll make progress!

With a sleep window of 12:15 AM to 6:30 AM I would expect you to be averaging somewhere around six hours of sleep each night. If you aren’t getting that much sleep, it might be worth reducing the amount of time you allot for sleep.

When you are awake in bed during the night, are you getting out of bed when being in bed doesn’t feel good? Doing so will give you a more enjoyable alternative to struggling in bed and prevent you from reinforcing a negative association between the bed and unpleasant wakefulness.

You might find it helpful to consider what it is about the idea of being awake during the night that seems to generate worry. As for the jerks/jolts as you’re about to fall asleep, I talk about them in this video: Why you jerk yourself awake every time you try to fall asleep (and what to do about it).

I hope this helps!

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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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