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Hi all,
Started SRT five weeks ago now. First week was the expected nightmare of nil sleep every second night. However second and third week settled into 5/5.5hrs sleep a night- however found myself taking 1/2xanax on occasion to deal with high anxiety levels. Last week i started to get on average 6hrs sleep. However last night i had a nil hour night! Feel a bit devastated today as i thought i was free of those nights! Think i became over confident and went to bed way to early last night and also ate too close to bedtime. Think i will just stick with 5.5hrs for time being and just be happy with that!So true David. For some bizzare reason, during one of my sleepless nights sitting on the couch, i googled ‘famous people who only sleep 4hrs’ it is amazing to see how many CEO’s of big companys and successful people only sleep 4hrs! It actually gave me a huge positive boost when i read it. As my insomnia really developed out of my fear that i couldnt perform to my optimum without sleep. However seeing what these people achieve on such little sleep, gives me alot of reassurance on the nights where i get zero sleep
Yeah Daf, i think its time i start looking into ACT. I need some kind of alternative approach on the nights where, even though i have stuck rigidly to SRT and sleep window, i dont feel sleepy at my sleep window due to sudden anxiety kick.
On the occasions when you have stuck rigidly to your sleep plan but just dont feel sleepy at begining of your sleep window- do you stay up an hour or two longer to see if you get sleepy or do you just go up to bed, lay down and practice ACT?
There is a little devil on my shoulder at the moment- thinking that i could continue to use SRT(which has worked most nights) and then on nights where i cant sleep use 1/4 xanax- until i build up confidence in my sleep and in the long term phase the xanax out. I really think 1/4 xanax acts more like a placebo for me, as the moment i take it i feel instantly relaxed, however i doubt the dosage really has that big an impact.Anyway thats just a nagging thought/approach that kicks in when im feeling a bit disheartened or not strong. On good days though i really want to achieve my goals without using any meds/supports etc. Just want to sleep the way i used to with absolutely no effort!
Listened to your interview David, it was excellent really insightful. The obsesssive observation really hit home with me. I am really like that and thats what makes Insomnia so hard. My brains experience is that if you want to achieve something- focus and work relentlessly on it and you’ll succeed. However i feel with insomnia it really is the opposite- the more you focus on it and work at it- the worse it gets!!!!! I know this now but so hard to train my brain to stop!This is a rollercoaster!!!! So i had my first real success with SR when i slept for nights in a row then i had a zero hour night. Then i slept for 5hrs again for the next 3 nights which was amazing. However last night as my sleep window approached i didnt feel sleepy, i stayed up a while longer but could feel anxiety build. Went to bed and didnt fall asleep quickly- then a moment of weakness kicked in and i rolled over and took half a xanax. I did fall asleep but made sure to get up at the end of my sleep window. This morning i am so dissapointed in myself that i did that- feel like have undone all my hardwork! I know i should probably get rid of the xanax as always a temptation- but at the same time it eases my anxiety knowing they are there if things get really rough!
Hey guys
Yeah im pretty much at the same point as you at the moment JT. I am finding my anxiety during the day a real struggle. I am literally spending every moment from the time i wake up thinking about how im going to sleep the next night! I was usually a really active person but insomnia slowly caused me to step back from alot of things. I think i really need to busy myself for every part of my day to get through this anxietyHey David
Thanks for the response, i feel like i am in the middle of the storm right now- i know i just need to keep positive and battle through. But it really is those zero hour nights that crush me the next day. Last night i was really tempted to take a xanax to try and get 2hrs sleep, as i felt that would leave me in good humour the next day and shouldnt negate my sleep drive for the next night too much. However i fought the urge and just accepted the sleepless night. I am just wondering did you use any supports or meds like this during your recovery or did you achieve it free of everything? I definitly know what you mean about not listening to sleep meditation/hypnosis- i always get so stressed out when i know its coming to an end!!! Also just wondering David you mentioned it took 2.5yrs to overcome you insomnia, in retrospect was there anything you feel you would have done differently to have sped up your recovery time? Thanks so much for your adviceI have had success with the sleep restriction but not with stimulus control. There is only 2 outcomes for me when i go to bed- either i fall asleep immediatly or i stay awake all night. I have never successful fallen asleep using stimulus control. I find SC only gets me more and more anxious, i am just waiting to get up, and then when im up just waiting to get back in bed- i also wonder am i better off just lying in bed the whole night
Hey guys
So i had 3 good nights where i slept 5.5hrs, however the final night i slept 7hrs and so over slept by an hour and half. Anyway last night i could not sleep at all and got zero sleep. I can handle getting 1 or 2hrs sleep but i just feel so down when i get zero. At 3am this morning i was so tempted to take a xanax as i knew i would be able to then get 2hrs sleep before my alarm went off. I guess my question is when there is only 2hrs left of my sleep window and i know im not going to sleep am i just cheating myself by taking a xanax to get me the 2hrs sleep?Hey Burn, Martin
Thank you so much for your advice, it was invaluable to just get some encouragement and perspective at a point when i was starting to over analyse and make rash adjustments. On thursday night i slept from 11.30-5am and last night i slept 11.30-4am. I am absolutely delighted!! I had it in my head i would never sleep 2 nights in a row! I can feel my confidence build and i really wouldnt mind if i got 5hrs sleep for rest of my life- better than zero hr nights anyway! Again i just want to say thanks. I can understand why- when people defeat insomnia they do not return to the forum, as it probably reminds them of a dark time in their life that they just want to put behind them. However i just want to thank those people who have been so good to return and support other people through it. Insomnia is a really lonely place, no matter how many friends and family you have, they are no use if they have not been through the actual experience.Hey Burn,
Thanks a million for your advice. Yeah it all makes sense and i will definitly follow it. Your right im just starting out on my journey and really nervous at the moment about my progress, literally obsessing on it! But know i need to stop. When you first started cbt-i, did you experience good night followed by no sleep followed by good night etc or was your initial experience (first 2 weeks) different? I really appreciate the time you have taken to help meSorry to be posting so much but here is my plan for tonight: go to bed at 12am and force myself to wake at 3am. So my sleep drive is high for the next night and try again for 12am-3am sleep. I feel like if i can just break my second day no sleep cycle i will have passed a major hurdle….. please help with any thoughts
