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Hello,
You’re at a 6-hour window for now. When above around 85% efficiency for a week – add 15 minutes (getting to bed 15 minutes earlier – never adding 15 min in the morning). This could take only 2 weeks or could take 10 weeks. Depending on how SRT is implemented. SRT works great….IF APPLIED RELIGIOUSLY – sometimes really, really tough to do (ie. especially in conjunction with SCT, you’ve been in and out of bed 6, 7 times, it’s 5:30 AM and you didn’t get a wink AND your sleep window finishes at 7:30 AM). Personally, I find it very, very difficult to get up at the prescribed wakeup time after a white night. Which exacerbates this issue and my insomnia stretches out a week or so at a time. But getting up at the prescribed time is, I believe, THE most important implementation of SRT and SCT.The occasional relapse occurred because I would break the cardinal sin of SCT : not getting out of bed after 20-30 min still awake (I would stay an hour or two, go for a leak and go straight back to bed and do this repeatedly all night). SRT worked fine.
I’ll keep this post updated with my results.
Just remember : 2 steps forwards, 1 step back gets you to your destination eventually.
I was anxious while outta bed but reading the book calmed me. Tough not to think about hours left to sleep but you gotta think about long-term with SRT/SCT. It might take a few sleepless days, even. You have to reprogram/retrain the brain to pretty much autopilot to sleep just when you hit the sack. This is really tough to do, folks.
My SCT guideline (I’m trying to master this but it’s pretty tough !) :
1) Don’t stay in bed after a certain amount of time (around 20 min but don’t look at the clock).
2) Do something relaxing (read a well-worn book, doodle, watch a boring movie w/ blue-blockers).
3) When eyelids are dropping like lead weights, go to bed.
4) Repeat 1-3 until you nod off in bed or until designated wakeup time.
Correction to my previous post. When I said I never did SRT, I meant SCT (since I completely slept thru my 2am-8am windows). So I definitely practiced SRT since 2015 with good results. My problem lies w/ SCT…getting out of a warm bed to a cold living room chair really sucks. But I’m slowly seeing results.
You have to understand that the insomnia was only intermittent esp around 2001 then around 2006 (night shift). A bit around 2009 to 2010. 2011 to 2014 only had a handful of pita episodes. But since I bought a country cabin 2 hrs from home it got worse. A stupid NST saying : “Oh, you got to drive 2 looooong hours to and another 2 looooong hours back,…what if you didn’t get a wink all night…you’ll be a wreck”. Lol
Stayed in bed and most likely weakened my sleep-onset issues – but still got around 3-4 hrs of shut-eye.
Recently, the SRT 02h00-08h00 window didn’t work so great because of sleep-onset problem. Then used SCT to ok results. Good for around 10 days. Relapse 3 days ago and didn’t apply SCT properly (too lazy in bed – my fault, lol).
Aug 2015 worked off the bat (SRT) cause I was already tired to hell. But it was draconian : 02h00-07h00 time frame (5 hrs TIB – time in bed). I was ok for awhile (about a year)
very vague ? hmmm, yeah I’m a little tired, lol. I corrected that post with 2 subsequent posts that are awaiting moderation (too long ?).
Yep. Tried SRT at around 2015 and it worked right off the bat in so far that I slept like a baby right away. Almost like a placebo effect although it definitely works. So never really actually did SRT until a few weeks ago. I did the 2am to 8am window. Didn’t drop off after 20min so did SCT – did a couple of out-of-bed-and-read-in-living-room-until-sleepy-then-back-in-bed interludes. Got a few hours of deep sleep and was ok for a week and a half.
1st classic : clock-watching (stopped years ago)
2nd classic: 7 hours left……. must have 5 hours left….must have 3 hours left….still awake…daylight ? Crap !
3rd classic : occasional full-time dread during the day shifting towards anxiety at bedtime.
Goes back to ‘84 until ,89. Reappeared in ‘91. Licked it in early ‘92 (intensive jogging program). Reappeared in 2000. Have had it sporadically since.
