[Mikehdz]

been having problems with getting to sleep on my own and the nights I do I wake up between 2 and 3 am only to toss and turn all night. The only thing helping right now is medication that’s getting me thru the night but I know it’s only a temporary fix and I don’t want to depend on pills to help me. I’m usually a good sleeper and have been my whole life so this past month of insomnia really baffles me as to where this came about. I would like to learn some cbti techniques as I’ve read that they are really helpful.

[Scott]

Hi @Mikehdz,

Welcome to the forum! Are you able to attribute your recent insomnia to a stressor in life that could’ve triggered it or did you experience a couple of nights of poor sleep and begin to have sleep anxiety? When our thoughts and behaviors toward our sleep has changed, it can perpetuate our sleep disruption. One of the most important techniques of CBT-I to build a strong sleep drive during the day and to overpower those anxious thoughts you might be having at bedtime is using a sleep restriction window. What time do you usually go to bed at night, when do you get out of bed to start your day, and how many hours of sleep do you get on an average night?

When you wake during the night and aren’t able to fall back to sleep, are you continuing to lie in bed frustrated/anxious or are you getting out of bed and engaging in more enjoyable activitives (watching tv, listening to podcast, etc)?

Scott J

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[Author]

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