[mkamoski]

What do you think of this CBTI-based plan?

1. Wind down from 10pm to 11pm each day with reading a book and/or playing solo ambient piano at a slow tempo.

2. Head on pillow at 11pm each night.

3. If not asleep in 20 minutes, then wake up and read or play piano for 1-hour, then try again.

4. Repeat Step 3 as needed until 6am, then get up and go about the day.

Each day– no naps or NSDR.

Each day– 1 hour of moderate cardio (treadmill jog or trail jog) @ 2.5 mph or higher <<< This is a very hard thing to do consistently, but I am working toward it.

Each day — Stop eating before 7pm <<< This is a very hard thing for me and I cannot do it yet, but I am working toward it.

Each day– no prescription meds, no alcohol, no mood-altering/mind-altering drugs.

Each day– at 10pm, take minimum/small doses of Apignenin, Myo-Inositol, Time-Release Melatonin, Magnesium-L-Threonate.

What do you think?

What do you suggest for changes?

Please advise.

Thanks.

[Martin Reed]

Hello @mkamoski and welcome to the forum! Are you currently working with a CBT-I therapist?

You currently have a sleep window of 7 hours which would normally imply that you average at least 6 hours of sleep each night. If that’s not the case, that might be something to look at.

The getting out of bed after 20 minutes or so is a common technique used in CBT-I — it’s not something I usually recommend these days since it can lead to us putting more attention and focus on sleep, putting pressure on ourselves to fall asleep, and lead to more sleep-related effort.

Typically, the suggestion is to return to bed after a similar amount of time or when you feel sleepy enough for sleep. I think choosing to engage in an activity that is enjoyable or meaningful to you when out of bed is a great idea 🙂

Exercise cannot generate sleep (but it’s usually good for our overall health) and the human body doesn’t require any supplement to generate sleep.

I hope there’s something useful here and I wish you all the best!

—

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.

[Author]

Posts