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I’ve been pretty consistent over the years. There have been periodic setbacks when deaths occurred in the family, or we moved, or retired etc. But I always knew how to restrict sleep and get back on track. I think things became more tenuous about 10 years ago when my initial sleep therapist retired and the younger man who replaced him had a more relaxed approach than the old Bootzin technique I’d been practicing (if you’re not asleep in 20 minutes you must get out of bed). Now I was told it was OK to stay in bed if you are relaxed and you probably will get some sleep or at least some half-sleep. And indeed I have found this to be true. But usually what happens after a few night of this type of “sleep” is I fall asleep easily but wake about 2 hrs later (I never look at clock) and can’t go back to sleep at all. Yes, I get up and read and am usually OK during night with the “found time”, but am exhausted the next day, whereas if I don’t fall asleep for a couple of hours and end up sleeping from about 3 to 5, let’s say, I’m fine and restored. I really only need about 5 or 6 hours to be totally restored, and wonder if I am a “short sleeper”, which I just read about on-line, and if that impacts the whole pattern. Also, the fact that the circadian rhythm changes with age… Re spending my days concerned about the insomnia, no I really stay active and cultivate “holy indifference”, and sometimes go 1 or 2 nights with no sleep at all, yet continue on with most activities, save highway driving. I think the reason I finally contacted this site is that the usual sleep restriction just isn’t working as efficiently as it used to… but then, as a senior citizen, neither am I. 🙂
30 years ago I was on Klonopin for 4 years for insomnia. I started CBT while on it. Tapering off and transitioning away from any meds took about 6 months, and it wasn’t easy, but it was so worth it. CBT does indeed work. There are relapses, in spite of keeping up good practices, but one keeps growing along with the setbacks. CBT is a hard road, not for wimps, but it teaches you how fearless you are, and how strong! I get upset every time I have a setback, but I wouldn’t change doing this work for anything else.
Hi Chrissy…
I can relate to your post because I’ve been doing CBT for insomnia for 30 years and get so frustrated with myself when it returns! I know what to do so think I should be able to avoid a relapse, or at the very least should be able to get back to better sleep quickly, but as I age it seems to be taking longer to regain some “normalcy”. Like you, 4 hours instead of 2 is now a “win”!
Also, as I get older (am in my 80s now) I worry that the sleeplessness will impact my health, though my cardiologist knows about it and doesn’t seem concerned. I exercise 30 minutes daily (at 6pm) and am able to ignore the fatigue and function normally most days, but do get down on myself for not “getting it right” after all these years of practice.Have been reading lately about “short sleepers” who need less sleep than most people and can function well on few hours. I wonder if we are in that category and if so, does that affect how we do sleep restriction.
