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Thank you so much, Martin Reed! After ruminating about your questions, I realized I’m putting too much pressure on myself to sleep fast and to sleep for exactly 8 hours or more. I realized that pressure is what wakes me in the middle of the night and prevents me from falling back to sleep.
My sleep pattern is still irregular, but at least I’m able to fall asleep whenever I wake up in the middle of the night.
Since the day I posted this thread and you answered it, my sleep hours run for about 8 hours more or less. Last night, I slept for 7 hours (the least since the day I posted this thread) but it’s okay and I still functioned perfectly at work, with enough energy to do other stuff/activities. In fact, I’m a little hyper now, with a lot of brain activity as of posting this message. 🙂
Oh Martin… Give yourself some credit too! Lol.
By the way, I remember you asked me to write a review for you. I think I’m prepared now. 🙂 Where would you post it just in case you’re still interested? 🙂
Even my productivity at work was improved. Before, I would go to work very very late. Now, I go to work few hours before my usual arrival time. I’m a private litigation lawyer so I have the privilege to go to work any time I want.
Before, I would finish an appellant’s brief in 5 days. Now, I was able to finish it in 2 days!
Thank you so much, Martin!
Thank you so much, Martin.
I reviewed the transcript last April 27, and have been writing on my sleep diary ever since. I also began complying with the behavioral rules, something that I didn’t do before.
The results were amazing! The behavioral part of the therapy works. My sleep efficiency now is at most times 90% and there were nights that I was completely asleep while lying on bed. The relaxation exercises were effective too. I relax better and faster now!
Most nights I would have 4.5 to 5 sleep quality and I rarely would have less than 4.
I really need to have 7-8 hours of sleep. If I get less than that, I would have a headache for the rest of the day. But I think it might be different for others. If they only need 5 1/2 hours of sleep, then that would be okay. For me, however, 7-8 hours fits me perfectly. So I chose a sleep window that lasts 9 hours. It’s very effective.
I also slept for almost 12 hours last night. I needed that for my cd4 count. However, from here on now, I would be sleeping for 7-8 hours, even up to 9 at times, depending on the situation.
I’m feeling great now. It’s amazing, Martin! Thank you so much! 🙂
Thank you so much for making this post. Yes, I know that what I do is not backed up by science. There is still no evidence in that regard. But I know for a fact that science can’t explain everything. I’ve been keeping tabs of my cd4 count since I started taking the tests. The periods I slept for 12 hours to recover lost sleep saw increases in my cd4 count.
So I reviewed the transcript of Insomnia Coach thoroughly and I began writing Sleep Diary once more.
So far, so good. Pleasant results. I’m improving. This is the very first time I implemented buffer time and sleep window.
I chose this sleep window: 10 pm to 7 am. I think it’ll work with me.
But can I have a sleep window of 11 pm to 11 am on weekends? I just have to double the dosage of my medication to make it happen without waking up in the middle of it all or spending too much time in bed awake. Yes, I can stay asleep for 12 hours in bed without waking up if I double my medication.
Maybe if I follow everything to a tee, I wouldn’t be minding if I fall asleep or not?
I wish this will finally end. Back in the day, I’d be asleep for 12-13 hours without facing any repercussion the following nights. Hmmm…
But in any case, InsomniaCoach has been very effective to me. All I have to do is to follow everything, which I actually haven’t.
I would have a serious headache when I sleep for less than 8 hours so I needed a sleep window of at least 9 hours so as to allow for some adjustments.
I also need a 12-hour sleep window on weekends because it allows me to increase my cd4 count. It’s something I needed to do for my health.
Actually, from 2010 to 2017, I would sleep 12-13 hours with no problem at all (no sleepless nights whatsoever). I began having insomnia last December 25, 2017 when I developed internet addiction. I’m no longer addicted to the internet but I’d still have insomnia every once in a while.
