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Thanks Martin. A key point you mentioned, is adjusting the mindset that getting up and out of bed after 30 minutes of not falling asleep is not intended to improve sleep that night, but rather a deposit or investment into long-term sleep skills. Once I started buying into that belief, there was much less anxiety around doing it, knowing that it was an investment into myself, even if I was tired the next day. Being on a specific path to recovery gives me hope, which is something I need to improve. Having that “north star” to guide me with a plan has been key to my sleep improvement.
Thanks for the reply. Any time I have pulled an “all-nighter” I have always slept solidly and soundly the next few nights, being so tired. I suppose my experience has also reduced my anxiety, knowing my sleep pressure is so high that I’ll sleep no matter what after a miserable night of no sleep.
I’ve been finding the techniques in Week 3 and 4 helpful. I’ve had 1 or 2 nights when I’ve had 4 hours of sleep, but nothing less than this for now. I’ve been able to fall asleep in less than 15 minutes on most nights and have slept well with a sleep window 6-1/2 hours. After pulling some all-nighters and navigating the next days of these about 4-5 times over the past 2-3 months, getting 4 hours of sleep feels very manageable. Getting 5-1/2 to 6 hours of sleep feels pretty good and I have managed to maintain a rigorous exercise program of 6 days/week of strength training, running, spinning, etc. I used to believe I couldn’t maintain this schedule at 5-6 hours of sleep a night, but eventually the sleep pressure builds and I sleep well.
So far this program has been a real answer to my sleep problems. I’m not “cured” yet, but so much better off than I was a month ago.
