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Hi Phsu – it’s nice to know you’re not the only one, sometimes!
Glad to report that things are improving much more this week. Unfortunately, I continued my bad run last week and had 3x nights of very little sleep. But funnily enough, I downloaded the DARE Approach to my kindle and started to read it immediately. I do think it really helped with that pumping heart and adrenalin at bed time! I’ve recommended it to a few others already.
Have also moved my wake up time to 7am now, and I also think that is helping. I just kept reminding myself that after 3 nights of bad sleep, my sleep drive was bound to take over sooner or later…and it did. In future, if I have a sleepless night, I think it might sometimes be a case of just pushing through the second, possibly sleepless, night as well without panicking too much.
Have now been sleeping about 6 hours each night since Monday. I don’t want to jinx myself yet, as I have no doubt other relapses or regressions will occur here and there. But my anxiety has decreased significantly at night time and that is a real comfort.
Stu, I totally understand this; it’s such a nightmare. I can also sometimes sense myself falling into light sleep, only to have my mind jolt me right back out of it. Sometimes with a physical reaction or jerk. Internal saboteur is so accurate!
My partner is a very good sleeper but snores occasionally. However, he has the BEST/WORST timing ever as, often, I’ll start to drift a little then he’ll roll over or snore just as I’m relaxing and suddenly I’m awake and irritated again! Then I become jealous because he just falls back to sleep right away.
Unfortunately I don’t have any amazing advice, just wanted to say you’re not alone.
Hi Martin,
Yes, I’m trying very hard to keep reminding myself of these things, but it’s becoming exhausting constantly doing breathing and mindfulness exercises all day/evening to only feel the adrenaline return at bedtime. I feel quite hopeless today.
My sleep window is currently 12.40am-7.20am. On occasion I have gotten up a little before 7,20 though. I’m finding it hard to stay awake until 12.40, but I’m wondering if I should tighten my SW again?
My cues to leave the room are mostly after I’ve tried to calm my heartbeat with breathing exercise for more than 20 mins or so. Or, previous to this current relapse, I would leave the bed simply if I found myself awake after lying there for more than 20 or 30 minutes.
