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Martin needs to chime in here, but I totally stopped checking clock at all. I was doing the same, timing my 30 minute rule. But that’s clock watching! Knowing the time made me anxious. I’m totally estimating everything.
Steve, I did Dr. Jacobs online course. No personal touch at all.
You are right. After 30 minutes if I don’t fall asleep, I assess whether I think sleep is possible or not. If my heart is beating fast, and eyelids pop open, I get up, otherwise I might give it a few more minutes. Don’t look at the clock!! I looked at the clock through almost all of Martin’s course and that was a setback. I know I’ll have a bad night here and there. Just need to accept that and stick to the program. Also, don’t let a bad night ruin the next day. After my last 2 hour night, I went to the gym with my husband and had a strenuous workout. Staying busy, and living your life tells insomnia you are the boss!!!
Feel the need to chime in here. 2 weeks ago I finished my 8 week course with Martin. I had done a prior online course of CBT-I without online support like Martin provides, so this was really my 2nd round of SR and SC. I was making progress this last time until the final week of Martins course, and then the wheels fell off. I deal with anxiety, and was feeling really depressed about ending the course and falling apart. Truth be told, I had to travel out town 2 times and that’s when my sleep fell apart. Both trips were anxiety producing. Had a 2 hr nite and a 1 hr nite. Without Martin’s encouragement, I don’t know what I would have done. I started to explore ACT after reading about it in this forum, and it really messed me up. I recommitted myself to CBT-I and have been sleeping 5 – 6 hours a night for last week. I even moved back into bed with my husband for the first time in 4 months! I’m doing things differently this time.
1. Not looking at all at the clock! Guesstimate your sleep time.
2. Trying to not obsess about my insomnia. This is hard, I’m trying to be more relaxed about the whole thing. My bout of insomnia only started in January, and I let it rule my life until fairly recently. Ie. not going out with friends at night etc.
3. I finally found a really good book that I look forward to reading when I get up. That makes a huge difference for me.
4. Stick to your sleep window!! No excuses!
5. The relaxation exercises work. Practice them every day! I use the breathing exercise when I’m anxious during the day.
I trust this process, and am prepared to have bad nights, but I will hold fast to this program. My best to all of you.
Nao,
I have had intermittent bad nights. Sometimes they are consecutive unfortunately. I’m coming out of a rough patch now actually. I’ve learned two things. This is an ongoing process. If we stick to SR and SC, we can beat this thing. I started to lose confidence in the process when I was struggling, but Martin reassured and kept me on track. I feel like anxiety plays a big part. Being anxious about sleep kills sleep drive. I’ve been working hard on thought stopping. Welcoming a thought and not engaging it. It’s hard.
You have to stay awake during your buffer! Imperative. Hard chair is a good idea.
Nao,
I finished recently as well. I can’t say enough about Martin’s support and the course. It’s been a God send. I have been having up and down nights as well, and have been implementing the SC as well as sticking to my Initially, I think it kind of freaked me out. I just have to remind myself I have the tools to conquer this, and stick with the program. I found that worrying about this relapse was keeping me awake. I’m trying to have more confidence in the tools I have learned. Glad to hear I’m not alone.
Steve, it’s honestly never easy to do, but the success you will experience is well worth it. There will be ups and downs. I found that one big mistake I made from outset was checking my clock to time my 30/30 rule. It would make me anxious to know I only had x number of hours left in my sleep window. Another mistake I made was obsessing over all this, because we need to keep our anxiety levels down. If I’ve had bad night, I try to stay active next day, to avoid anxiety. It’s going to take time to reset our bodies, and minds. But take comfort that you are not alone. Praying for you Steve.
I just did the regular program, and if I had a question, I emailed Martin and he responded very promptly.
If you can swing it, the paid course has been a game changer for me. Martin’s email support has carried me through some rough patches.
Steve, I do feel good after 6 hours of sleep. I’m so grateful I guess! I moved my window from 11:30 to 6:00 am and I actually enjoy my morning time alone. Staying up later is more difficult for me. My problem is getting to sleep. Last night I actually drifted off to sleep while hubby was talking to me, a first for me! Once I’m asleep, I normally have no problem falling back to sleep, ie if I get up to go to the bathroom. My insomnia started in January. I did 2 weeks of sleeping pills and ended up in hospital with a reaction. I found another CBT I course online that did not have email support like Martin’s. When I started that course I was having 3 – 5 nights of insomnia a night. At the end of that course I was down to 1 night a week insomnia. I felt like I needed to. continue with a program and Thank God, I found Martin’s course. When I started this course 8weeks ago, I actually only had 1 night or so of insomnia a week. My problem is that I suffer from anxiety, I’m actually in therapy with a CBT I therapist. (She doesn’t specialize in insomnia). During these last 8 weeks, there have been 3 weeks where I was either traveling, or had some serious anxiety producing incidents that pushed me back to 3 nights of insomnia. I was hoping to go out stronger, but I know that this program works. I’m going to go on as a “graduate student”. I realize that this process takes time.
I’m about to complete my 8 week course, and I can empathize with your concerns. I do want to increase my sleep window; I have the same window as you. Sadly, when I think I’ve kicked insomnia to the curb, I’ll have a 3 hour night (or two) a week. Personally, I tend towards anxiety, and when I examine my day, there is usually a reason behind my poor sleep. I, like you, just want to sleep 7 hours again. I’ve adjusted to the window. My biggest problem is gauging 1/2 hour and deciding to implement SC. I hate getting up, but I need to tell myself that this will help me in the long run. I’m also tempted to add 1/2 hour to my sleep window when I have a poor night. Hang in there, I hope this is reassuring. I know that knowing I’m not alone is comforting to me.
Please consider signing up for Martin’s program. CBT-I works! My insomnia started months after 2 tragedies occurred in my family. My husband is a snorer was well. I was trying to do this in my own, sleeping on the couch etc. I became very depressed. I’ve done another online course, but Martin’s personal email support has been invaluable. There is hope for you in this program. It’s not easy, but it works. Praying for you.
You sound like me, and I’m here to tell you there is hope. I’ve struggled with insomnia since January, and have made great strides and better sleep with Martin’s CBT course. It’s not easy, but you can get better too if you work the program. I have struggled with anxiety and some depression my entire life. These methods can help you to get back to sleep.
Hang in there! It does get better. Stick with the program. It’s tough, but it works. Martin’s program is the second online CBT course I have done. I have gone from your situation with 4 nights of bad sleep a week, to an average of 1 not quite as bad night a week. The online support he’s given me has made such an incredible difference. I am in week 7 of his program. I will hate to see it end, but am confident that he’s given me the tools I need to sleep.
