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Thanks I’m trying stimulus control where I am only in the bed if I am sleeping or trying to sleep, will only stay about 10 minutes then get up and do something quiet. I’ve tried this about two weeks and it seems to be working. I’m reading lesson less and getting more sleep and trying to keep the same Bedtime and wake up time, roughly the same
I’ve been reading about cbti and listening to podcasts including martin reeds. Here’s what I’m trying now for about a week which seems to help.
Plan on going to bed and waking at the same time. For me it’s 9-530. At 8-830p I start getting ready for bed and read till 9. I usually fall asleep pretty quickly. But always wake up 3-4 hours later. Always. I try to go back to sleep but if not asleep in 10 minutes I get up (out of bed) and read. ( it’s recommended to do something relaxing until tired. ). I use a head lamp with a red light. I have one that I use when camping. This is so I don’t use bright white lights in an effort to not activate any extra wakefulness. I have read how red lights keep your night vision, but have not read this from anyone explaining or recommending cbti it’s totally my thought. I also have to prepare for being able to read without being cold so I have a jacket and a blanket ready so then when I wake up I quickly put those on and can read for 15 or 20 minutes by that time I do feel a little drowsy, even though sometimes I read for an hour, but when I feel drowsy, I’ll go back to bed. Sometimes I go straight back to sleep other times, I will lay there, but I’ll get up after 10 minutes of being awake. sometimes I’ll wake up after 10 minutes or an hour but I keep repeating the cycle until 5 AM. Some nights are better than the others, but I do believe I am improving.
Other things I have been doing recently is I try to get outside to see the sunrise for about 10 minutes. I also try to exercise every day. I hope this helps.
