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I would be much better rested and less irritable. My current sleep window is about 10:00-5:30. I’ve been waking consistently somewhere in the 4:00 hour, and this morning even earlier – about 3:30. I’m still trying to keep my days the same, getting exercise, not cancelling plans, etc. I’m just so sleepy throughout the day.
I’m working with another CBT-I coach (I’d rather be working with you, but this was more in our budget currently). She’s suggesting getting morning and afternoon light for about 20 minutes (I’m doing this most days already), doing something to keep me calm when I wake, and possibly taking slow release melatonin. Which I really don’t want to do because I’ve taken that in the past and it makes me very tired the next day.
Hi, Martin. The goal is deep relaxation in order to keep my nervous system calm. And sometimes to get relaxed before going to bed.
Thanks, Scott. Yes, meditating during the day, not as a means to sleep (though I have considered possibly using a meditation in bed to get me relaxed, but haven’t done that yet). Before insomnia, I would do two 20-minute sessions per day. One at about 1:30, and one just after my kids got to bed. I have experimented with doing shorter ones more frequently, but it seems as soon as I sit to start, my head is bobbing and I’m not getting the full benefit of the exercise, as well as fighting sleep. I’ve noticed a slight increase in my physical anxiety symptoms, probably due to increased cortisol/hyperarousal from not sleeping well. Really want to be getting them in, but feeling stuck! I appreciate your response.
Thanks for responding, Martin. I think the most challenging technique is stimulus control, particularly getting out of bed (sometimes repeatedly) when awake in bed for more than 20 minutes. It is difficult to stay in bed awake, but also difficult to get up. It feels stressful either way. I also have a hard time with not napping on days I’ve had a poor night. If I sit down to rest at all, especially to do a relaxation exercise for anxiety, my head bobs over and over, or I just fall asleep. Same with staying up for time in bed restriction. The days after having a poor night of sleep I’m SO emotional and irritable. It’s like I just can’t get my mind in the right place for any of it.
