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Hi, glad to hear you are making some progress. I too stopped the sleep window; I go to bed when I’m sleepy and am always out of bed by 7am. My sleep is up and down, last night I got 0 sleep – didn’t feel particularly anxious but there must have been some silent hyper arousal. The 3 nights before was 8hrs and before that was 4/5hrs. Today is very hard. It’s such a terrible affliction isn’t it? I’ve been struggling for 5 months now and it’s taking its toll both mentally and physically.
Belated happy birthday Emma! My sleep continues to be unpredictable, but I’m continuing to practise the awake exercise. Accepting when you can’t sleep and doing anything but struggling with thoughts and feelings or forcing sleep which leads to frustration, seems to be the key to solving this puzzle – which is easier said than done.
Hi, I’m on week 2 now. On week 1 I had a bad night (maybe 4hrs) then I had 3 good nights where I filled my sleep window (2300-0600) then it went choppy again (4/5/6 hrs). You will learn more about what to do when in bed awake in week 02 (AWAKE exercise). For the last 3 nights I’ve practised the AWAKE exercise for 10 mins then got out of bed for 20 mins. When I got back into bed I fell asleep not long after. I might see if I can use the AWAKE exercise for a bit longer tonight if I need to. You probably have an idea of what this is about which is essentially about moving you away from struggling with unpleasant thoughts and feelings. You can also stay in bed and do something else, or you can get out of bed and do something else. Anything basically that means you aren’t struggling with being awake. Hope this helps.
