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Hey guys
I am also in the early days of SRT, and am also a bit disheartened. I am locked in a pattern of sleeping 5.5/6hrs every second night and absolutely zero on the others! Just can’t seem to break this pattern! My sleep window is 12.30-6am. I practice stimulus control up until about 4am. But after that I feel like what’s the point and just lie in bed till 6am.
At this point I am considering reducing my sleep window to 4hrs, to see if that might break my pattern. I would be much happier sleeping 4hrs every night than 6hrs every second night!!!Hi JT
I absolutely soo happy for you and a little bit jealous to be honest. I remember seeing your posts back in October last year, I think we both started cbti at the same time as each other. I found it really good to but unfortunately I lost my will power coming up to the holidays as I just found the anxiety too much and just wanted to be normal for the holidays!!!! Anyway I am back at cbti again as I know it will work with time. What did you find most helpful and unhelpful during your journey, any tips would be greatly appreciated! Again I really am so happy for you JT, and I really hope soon I will be able to post a success story tooHi
I’m not very good at knowing when 30mins is up but I wouldn’t check my phone I just take a rough guess, sometimes I’m way off but most of the time it is around 30mins. I wouldn’t get to hung up on it.
I think the staying up for 30 minutes is really important though. As in my first attempts at cbti I didn’t do this bit properly. I would get up go downstairs and start to read a book, but immediately I would start trying to force myself asleep still on the couch or else I would only wait about 15mins and then go back to bed.
Now I stay up for at least the 30mins and properly read. I think it’s important to fully commit to Stimulus Control, otherwise it’s a horrible experience. I hope this is some help to you. I am only in early days of cbti too, so I get where you coming from. Keep goingHi Martin
This might sound like a bit of an odd question. But here go’s- The end of my sleep window is 6am. When I have a zero hour night sleep, i get out of bed at this time. But I often go downstairs and lie on the couch just resting for an hour or two(especially now during lockdown). I close my eyes but I am not trying to sleep. Is it ok to do this or do I need to get going with the day once I get up?Hey Alice,
Really sorry to hear you struggling. I don’t think you have lost your progress though. As someone on this forum once said, cbti is gradual rather than linear proccess, and that always stuck with. So I am sure you have learned a lot in the first three weeks.
I’m struggling myself just up from a night of absolutely no sleep. Got out of bed 4 times to practice stimulus control but no success. My biggest difficulty is when my sleep window ends at 6. I go downstairs and lie on the couch and still try to sleep(it never works and I know I need to stop doing it as I only get more frustrated).
I do find the sleepiness difficult the next day and am not very productive, however I don’t mind it to much as I know I will sleep the next night.
My first attempt at cbti was my most successful, I done it for 4 weeks last November. I had huge improvement in my sleep, however I found myself getting extremely anxious. As a result I went to the Doctor, who prescribed me mirtzapine. I wish now I hadn’t gone on it and just stuck out the cbti proccess. However I started taking mirtzapine and it gave me amazing sleep for the first couple of weeks and I stopped cbti. But after a couple of weeks it just stopped working and I was left completely back at square one!
We really have no other option than to keep going with this Alice, I do believe it will workHi Martin
Thanks for your reply, other than srt and sc, are there other cbt-i techniques that is should be utilising to stop my good night and bad night pattern?Hi Alice & Monica,
Hope things are going well for you guys! Cbti is hard going and definitely a lot of ups and downs. I found my first week and half very challenging. Unfortunately after 10 nights of a cycle of pretty much one good night and one bad night following each other, I had a moment of weakness and drank 3 glasses of wine- got a few hours sleep that night and have done the same thing the last three nights now. Anyway determined to get back on track tonight and cut out the wine. While the wine puts me to sleep it always causes me to wake after about 4hrs.
The main positive I did take from my first 10days is that I always get to sleep the next night following a night of no sleep at all.
We are currently on lockdown here due to covid19. I thought this would be a good time to start cbti. However I must admit I have found the fact that I am not in work or engaging in my usual activities, has caused me to spend much more time obssessing on sleep and cbt-i. Just wondering if you guys find that too?HI Alice
Yes I think you are right, i am going to stick to 5.5hr window for a while longer before I start making changes. Would be great to check in and support each other and hopefully in few months we will be well passed thisWhat sounds really good is the fact that there doesn’t seem to rebound insomnia when you discontinue use
Hi Echo
Yes I struggle the exact same as you. I find my evenings with tension and anxiety building up to the dreaded idea of trying to go to sleep. I have started my 3rd attempt at cbt-i this week. On my first night without sleep aids I didn’t sleep a wink. On the second night I slept and forced myself to wake after 5hrs. 3rd night I felt like I did sleep some of the night but felt awful next morn. Last night even tho I was exhausted during the day- just as it came to bed o felt wide awake and anxiety through the roof! I tried to sleep but after 20 mins rolled over and took a xanax. As always I then slept really well but forced myself to wake after 5hrs so I will have some level of sleep drive for tonight. Feeling so disappointed with myself today tho for taking xanax- feels a bit like back to square one. Have you started cbt-i yet how are you finding it?I think my biggest challenge now is the anxiety and depression i am feeling during the day thinking about the night- think i just need something to curb it!
Hey Gsdmom
Thanks for your response, it gives me alot to consider. I just read your other post about relapsing this week. I have had the exact same experience this week. Was doing good for 2.5wks and then had a nil night sleep, took sleeping tablets but didnt work so just accepted it! I was sure i would definitly sleep the next night but after an hour still not asleep so took sleeping tablet again as i could ny face 2 nil nights in a row! Now i feel misearble as i am back to square one again!Hi kimmiek,
Thank you so much for your story, it is a massive support and help to me!
I am currently implementing SRT. But am finding it hugely difficult. One of the biggest issues is the impact it has had on my humour & anxiety.
You me mentioned that you used lexapro. I have never used an anti-deppresant and never thought i would ever have to! I am really reluctant to use one but feel i have to accept that right now i might just have to.
How did you use them during your time, what did you see as the benefits. How long did you stay on them and was it difficult to give them up??
Thanks so much for taking the time to help others
