Forum Replies Created
-
Posts
-
heading in the right direction Ingis – currently on a 3-night run with restful sleep not using any sleep aids. Again, averaging about 5 nights/week with no sleep meds and 2 nights with.. Before the course, I was taking them (at low doses) every night. The goal is to free myself of them – I feel I’m moving in a positive direction..
I stay relaxed and tell myself that nighttime wakefulness isn’t a threat. I also remind myself that regardless of sleep, I can still have productive and meaningful days.
Made progress moving into Week 4 – I’ve slept at least 5 hours for the past 7 nights – 2 of those nights using meds but less of them.. I find the AWAKE exercise is a lot to remember and process in the middle of the night.. In its place, I repeat two mantras that I find easy to remember: 1) “nighttime wakefulness is not a threat” .. and 2) “thank you brain for looking out for me” .. repeating one or both of those a few times when I’m struggling seems to calm my mind/body and help me get some sleep.. it’s simple but seems to work for me.
It’s a process but moving in the right direction since beginning the course. I used to take sleep aids every night. Now, I’m only taking them about 2 nights per week as needed and only if nothing else is working. I don’t beat myself up when I take them and start my sleep window each night with the intention of not taking them.
Thanks Martin – I did better this week avoiding the post-dinner nap and getting to bed by 10:15pm. This was quite a bit earlier than my initial sleep window. I did get about 6-6.5 hours of sleep per night for five nights in a row – no sleep meds. Last night, I slipped into a nap early. Didn’t get to bed until 11:30pm and struggled with sleep. Lesson learned, avoid the nap, let the sleep drive build and get to bed earlier..
I did sleep by the third night each time – interestingly enough, both times it occurred was while I was recovering from Covid. The first time it happened, I went to the doctor’s for prescription sleep aid but ended up falling asleep without using it. Stay positive and good luck~
sorry to hear – two sleepless nights in a row are tough – I experienced that two weekends ago and not for the first time. Usually by that third day, I’ll be down on the couch for at least a few hours. Sleep will eventually win~
The bad nights will happen – best to practice the AWAKE exercise when those thoughts kick in. I had five really good nights in a row this week with a setback last night. One thing that helps is telling myself that nighttime wakefulness is not a threat. It may not put me to sleep but it seems to temper the panic and anxiety.
after a bad night, I take some respite in the thought that I’ll have a much stronger sleep drive the following night..
It’s hard, no doubt, but you have to try and gut through it and realize it’s part of the process. Last weekend, I had a 72 hour span in which I only slept 5 hours total – and two of those days were work days for me. Very difficult. I just tried to stay focused on my job as best I could and realize there will be good days and bad. Confidence in a upward trend line is also helpful. Last night I slept for 6.5 hours through my sleep window without any sleep aids. I found that “thanking my brain” was a helpful nugget..
thanks for your reply – I’m considering both your suggestions. I struggle with the tradeoff between the easy sleep and the proper sleep..
