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As for you claiming your journey to overcome your sleep issues was “much worse” than it is for me because you also had to contend with Covid, let me say you know nothing of anyone else’s journey to make such a statement. Please do not respond as your input is neither helpful or welcome.
If you did Martin’s course then I would’ve expected a bit more understanding and compassion.
If you did Martin’s course then you too would’ve arrived at the stage of moving up in 15 minutes increments. Would you have welcomed someone telling you your question was stupid at that early stage of your recovery?
You talk about rules etc not being important in the longrun, this I am fully aware of. However I am at the beginning stages of trying to fix my lifelong insomnia and I am following the necessary steps, the very steps you had to follow when you did Martin’s course and your advice to me was to ignore the so called sleep experts! Is that what you did after two weeks of sleep restriction therapy.
So no I haven’t found your responses neither kind or helpful.My question actually goes out to anyone who implemented the Sleep Restriction Therapy plan that Martin recommends. From your answers it doesn’t appear that you did.
Hi Chee2308
I think it is perfectly reasonable question to ask my question when one is following a plan. The plan suggests giving yourself 2 weeks with a 6 hr window after which you can add on 15 minutes to your sleep window.
My question simply was is it ok to do so if I don’t have a sleep efficiency score of 85 or more.Hi Chee2308
Thank you for taking the time to respond. I’ve been following Martin and listening to all his advice so I am very aware that I cannot control sleep and that sleep will happen when I have built up enough sleep drive.
My question has to do with the actual sleep restriction training programme and its implementation. Adding an extra 15 minutes is only recommended if you have an 85% or more sleep efficiency score. I know I don’t have that but I also feel if I continue as I am 12AM to 6AM for another two weeks that I still may not reach that score. So my question was is it ok to increase by 15 min despite not having a sleep efficiency score of 85% or more? Have people done this? How did it work for them or did they not make any changes until the 85% sleep score was achieved?Martin, thank you so much for responding. You quite literally have been my lifesaver.
I have struggled with chronic Insomnia for over 25 years. I have done so much research, read so many books, took herbal supplements, followed every type of sleep hygiene guideline…. nothing helped! That is until I found you. I honestly cannot begin to thank you enough. The only reason I haven’t signed up to your course is because my dog is going through cancer treatment and it’s a big outlay at the minute, BUT I am watching all your videos, listening to all your podcasts and following all of your advice. You are beyond generous with the amount of free content you provide and I, for one, am so grateful to you. I had been doing everything wrong when it came to my sleep struggles. I was going to bed at 9:30 PM every night. My issue is waking g multiple times throughout the night and not being able to get back to sleep. I am now on day 7 of sleep restriction and I am doing really well! I am SO determined to make this work and take my control back. When I wake at night I talk kindly to myself, reminding myself that waking in the middle of the night is normal. I tell myself I may or may not return to sleep, but that either way I will cope just fine the next day. This way of thinking has been a complete game changer for me in terms of my mood the following day. Previously if I had gotten little to no sleep I would keep reminding myself of this the next day. I would keep telling myself how exhausted I was, how my day was going to be such a struggle…..all this did was bring me down and my thoughts very much did then create my reality. Now, if I have a bad night I don’t give it my energy. I go about my day as normal. I know it’s very early days for me but I just want to say a massive THANK YOU to you!*lonely NOT lovely 😅
Mind you, I can appreciate that there is actually something quite lovely about rising at 6AM to a quiet house and birdsong in the garden. 🥰
Bronte, thank you SO much for taking the time to wrote such a lengthy response to my post, I really appreciate it as the sleep restriction phase can be quite a lovely place abd just hearing from people like yourself who have gone through similar struggles and come out the other end is truly so helpful and gives me so much hope. I have being so much better since my post. For me I don’t usually get that “sleepy, can’t keep my eyes open” feeling which would be my cue for bed. However by night 4 I certainly did struggle to stay awake until .midnight and I managed 4.5 hours sleep that night! I was so happy and felt so much better the next day. Whilst I know I may not always get that 4.5 hours every night I really feel this is working! I am so grateful for your time and advice 💗
