[TodaysEscape]

I have read Martin’s free course and I am following the sleep restriction routine. I don’t go to bed until I yawn all the time and nod my head in front of computer. However, for some nights it’s still hard for me to fall asleep. I will stay in the bed for half an hour to an hour, but can’t sleep, then I get out of bed and try reading some book or sth on my computer while feeling drowsy again. I went to bed after another half an hour to an hour, but only found myself not able to fall sleep again. I don’t worry about the next day, but the experience of staying awake in the bed is very awkward and worrisome for me.

Have others experienced the same and how do you make this experience better and therefore less worrisome? Is there something you can do while waiting to fall sleep?

[Scott]

It’s exciting to read you’re following Martin’s course and I’m confident you’ll find it beneficial. The amount of time to adapt to CBTi can vary among people but most find meaningful sleep again when they consistently apply the evidence-based techniques. Not having worrisome thoughts about the next day is very encouraging because this is a common trait in those who experience insomnia. It sounds like you have a solid understanding and are implementing the steps outlined in his program and I encourage you to stay committed.

What time do you go to bed at night and when are you getting out of bed in the morning? Besides reading, what are other enjoyable (and relaxing) activities that you can do before your scheduled bedtime?

Thanks for sharing, TodaysEscape!

Scott

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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.

[TodaysEscape]

Scott,

Thanks for the encouraging words.
My current routine is to go to bed between 12:30am to 1am, and wake up from 7am to 7:15am.

I usually watch some light hearted short videos leading to 12am, then switch to reading either on computer or with paper book. There is not a whole lot i can think of to sooth me before the bed. Reading is the one that I enjoy and also get me drowsy fairly quick at the late night. Maybe I can try a little bit of meditation, and stretch too. Do you have any recommendations for those activities?

I have been following this routine for almost two months, slowly tuned down my medicine intake after seeing significant improvement in sleep. But about a week after I completely stopped my medicine, I started to experience hardship of falling into sleep again. Its been two and a half weeks since then, the time it took me to sleep varies from 30 mins to 3 hours. Its been quite rough in the night, but I managed to stay productive the following day so I feel a bit more relaxed in the last couple of days and saw shorter time to fall asleep.

[Scott]

Creating a buffer zone prior to bedtime is important and I believe those are wonderful relaxation methods you’re implementing during that time. If you enjoy them, it makes sense for you to continue doing those. I wonder if you’re placing an emphasis on activities that allow you to relax and wind down for the night or are you searching for activities to intentionally improve your sleep? For example, are you reading because you know it’ll make you drowsy or are you reading for the enjoyment of it? When we make efforts to improve our sleep, the more elusive our sleep becomes.

Scott

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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.

[TodaysEscape]

Hi, Scott,

Thanks for following up.

Reading or watching videos was not a part of my routine before insomnia, and I am doing them now just for the purpose of making myself drowsy and relax. I used to work or watch movies in the night, but i am afraid i can’t do those because they can be arousal.

I am aware that I am making (a lot of) extra efforts to try to sleep and that can be counter productive, but don’t know what else I should do. My plan was to do these extra things to get myself back to normal sleep routine, and then slowly remove them, but its not going as smooth as I had planned.

The pandemic plus the recent fire hazards in my area has caused a lot of anxiety for me. I have learned to change my perspectives and I have new plans, but it is still here and there is no sign of going away anytime soon. So that is definitely a thing that concerns me everyday.

[Martin Reed]

Welcome to the forum, @TodaysEscape!

You might find it helpful to forget all about estimating half-an-hour before getting out of bed or returning to bed and just determining what to do based solely on how you feel.

So, if you wake during the night (which is a completely normal part of sleep, by the way!) if being awake in bed feels good, there’s no need to do anything — because conditions are right for sleep!

If, on the other hand, being in bed starts to feel unpleasant, that can be a good cue to get out of bed and do something more enjoyable instead. When you feel calm, relaxed, and sleepy, you might then return to bed and remain in bed for as long as being in bed feels good.

It doesn’t matter too much what you do when you get out of bed at night because nothing you do can generate sleep — and that’s never our goal, anyway! The only goal is to get out of bed when being in bed doesn’t feel good so that your mind has something else to focus on and so that you don’t reinforce a negative association between your bed and unpleasant wakefulness.

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.

[Author]

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