Forum Replies Created
-
Posts
-
What you describe is classic and I suspect experienced by many. I have found a few things very helpful. Before bedtime, begin journaling your thoughts/worries in a notebook, writing statements like “I am noticing that I am having this fear and feeling of not being able to sleep” and literally write down “….and now that I am documenting these feelings, I am leaving them on this page.” This helps me reduce the fears and feelings, putting the feelings on the page and leaving them there instead of in my head. I have read also that once you write these things down, you rip up the piece of paper and throw it away. Whichever technique works for you. After this, I spend at least 30 minutes winding down—reading or doing puzzles, mostly in front of the tv. I have settled on doing crossword puzzles—the point is to relax before bed. Once I get into bed, I employ the 4-7-8 breathing technique to fall asleep, which btw, should be a 10-20 minute process. When I was working, I would fall asleep immediately and was freaking out when it took longer for me to settle down. I later read that taking longer is most ‘normal’ and desirable. Finally, throughout the day I practice progressive muscle relaxation (Martin’s course has several audio files for learning to do this but the technique is also available on the web.) IF I am having trouble relaxing in bed, I use this technique and usually find that I am not/my muscles are not relaxed at all! Remember, the point of all of these tips is to RELAX not sleep…the sleep will likely follow. One other experience I have had, is that the ‘recovery’ is a process. It takes some time to get back to some regular rhythms of sleep SO being patient and kind to yourself is key. I hope this helps!
Certainly, I am happy to take the time. I found comfort reading several articles about CBT-I, one is from The Guardian in which a doctor recommends “faking it until you make it.” This doctor emphasizes that insomnia is not going to damage your health and, like Martin, emphasizes living your life, not focusing on how little sleep you get. The testimonials on Martin’s website are affirming as well. Finally, I cannot emphasize the value of self care and being patient. Love yourself during this process, it helps!
Hi Polly,
I absolutely recommend it. I was so thrown by insomnia and was very invested in trying something that did not involve using medications. It was well worth the investment of time and money and Martin is terrific. This program is a process and the 8 weeks did not result in my sleeping well during and after completing but as time has gone by, I am so much better and feel rested most days of the week. And, when I don’t, I know why…a tense day, worries, or generally just having an off night. CBT-I is the best course of treatment for insomnia and Martin’s approach with the 8 weeks of guidance and the videos and the forum worked very well for me.
Good luck Polly, I hope this is helpful!Again, thank you Chee! I slept a half hour longer and world of difference…although that has not always been the case. I appreciate your sharing your experiences and your commentary!
Hi Chee,
Thanks for your response, I enjoy everything you have to say!What do you think about being so sleepy in the evening? My dinners are very light and early in the evening. I am hoping they will even out as well.
Again, thanks again for the response!
Trish, if it is any comfort, I too have nights of taking a long time to fall asleep and then disrupted sleep throughout the night. I have recently completed the course and am into the second week of “being on my own” with some difficult nights. I have read elsewhere in this forum that patience is key as you continue to follow the restrictions and as you continue to learn that sleep should not be the focus of our lives. Believe me, I am in the midst of these learnings.
Chee, thank you for your answers here! I too take inspiration from what you describe about your own sleep and what you advise on how to think about it.Hi Scott,
So sorry I am just now seeing your post, hope your time off was good!
I signed up for Martin’s Online Course a few days ago. Generally things are going well, I like the sleep restriction philosophy and getting out of bed when things are not comfortable. I also have broken the clock watching habit.
I have learned that I really have a lot of microsleeps. In his snippet, Martin recommends that if they occur within a 30 min window of the start of my sleep window, then one should just go to bed. I did that last night and slept through the night, getting 6.25h last night. I am still struggling with the hours of my sleep window. I thought I was averaging 5.5h but it turns out that I am averaging 4.6 and so my window this week has been 10:30 to 4:30. I have surprised myself that 10:30 is proving to not be that painful but a few nights ago I just could not fall asleep and that is when I realized I had a LOT of microsleeps in the evening.
SO, you suggest standing while watching TV and walking around during commercials which I employed last night. It was helpful. Martin says you can take a nap earlier in the day and I will experiment with that IF I need to based on a bad night.
In summary, I am an “accordion” sleeper, a few nights good, a few nights of 2 hours or less.
Questions:
Do you think my sleep window is too long?
On nights I get a lot of sleep (i.e. last night) should I go to bed later tonight OR stick to 10:30? I don’t know if I will be sleepy enough at 10:30, we will see.
Appreciate you knowledge Scott!Thank you for this post! I am just now signing up for Martin’s online course and am heartened to read that you have had success with it. You have joyfully shared your self-care story and I very much appreciate it.
Well, I spoke too soon. I am really unsure if I slept at all but know that I dozed so I am giving myself 2 hours of sleep. I am averaging 4.4 per night, which is not adequate. Again, I did not have anxiety and so spent the early part of my window just lying there and having hypnic jerks when I was starting to drift off. Hours later I got out of bed and read some, feeling sleepy but it was not to be. My last attempt was at 3:30 and I slept until 4:30, when my window ends. In keeping with the program, even though I will be really tired, I think I need to keep my sleep window the same—10 to 4:30.
QUESTION–I suspect I just wasn’t tired enough when I got into bed at 10…if this is the case, do I get out of bed and wait to get more tired? and still awaken at 4:30?Scottctj,
I am assuming you took one of the coaching sessions. I am signed up for the free one and wonder which of the subscription ones your recommend? Are there any discounts as well?
Thanks for the information!Well, the first night of sleep restriction was tough but the past two nights I have had more success and more sleep. Not clock watching is really tough right now as I want to collect some true data, not estimate since I am getting up so frequently. But last night, I awakened 3 times and got out of bed for good on the 4th and was able to fall asleep readily. AND today is the first day I have not been walking around in a stupor in a really long time. SO, I will experience this rather than try to plan it, which is a reason I have sleep interruption. My worries are related to planning. I appreciate your suggestions and guidance and am so grateful that I found this site! I have been very invested in the same sleep window for many years, based on my work schedule and have been very hardwired to ‘needing my sleep.’ Learning from Martin and realizing that I won’t have dreadful health consequences as a result of losing sleep and that my body will give me the minimum that I need has calmed me down a bit. And so, I will continue with this program as so far so good.
One question: I am a little confused about when I can extend by 15 the sleep window AND/OR when I can be more flexible about it. Is it after 2 weeks of sleeping successfully within this window? I appreciate any guidance you have along these lines. Thanks!Thanks for the reply Scott!
Last night I did just what you suggested…I walked around, did a crossword puzzle while standing. Admittedly I was sedentary while watching TV and an hour before my window, I was nodding off, only to jerk myself awake. By the time the window began, I was less sleepy than I had been and experiencing a little anxiety about going to bed.I got out of bed because that is the directive…after trying for up to 30 minutes to sleep, get out of bed and begin anew after 30 minutes out of bed. Do you think I should not be so literal about doing that? When I returned to bed, that was the biggest stretch of sleep I had, 2 hours. Prior to last night, I would not get out of bed and would lie there awaiting sleep….sometimes it would come, other times I would experience anxiety.
I have been experiencing anxiety, although not every night. I am working with someone who does cranial sacral massage because I have alot of muscle tension in my back. This tension seems to be the source of the restlessness I experienced later in the night. In fact, it is the reason I got out of bed the last time (after 5 sessions out, at 4:30am)
This week by far has been the hardest with me averaging 5.5 hours and this number going down. Some nights, although few and far between, I sleep. It is mystifying.
I appreciate your thoughts!
