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How’s your sleep? If you are seeing improvement, I don’t see why not. I’m in bed awake 10 – 15min after my alarm goes off.
If you cannot do Martin’s course, I recommend you keep reading this forum, listening to his podcast, and use the Veterans Administration free app called — CBT-i Coach. These things have helped me immensely. Good luck!
If you cannot do Martin’s course, I recommend you keep reading this forum, listening to his podcast, and use the Veterans Administration free app called — CBT-i Coach. These things have helped me immensely. Good luck!
If you cannot do Martin’s course, I recommend you keep reading this forum, listening to his podcast, and use the Veterans Administration free app called — CBT-i Coach. These things have helped me immensely. Good luck!
If you cannot do Martin’s course, I recommend you keep reading this forum, listening to his podcast, and use the Veterans Administration free app called — CBT-i Coach. These things have helped me immensely. Good luck!
Hi Maryam:
Are you able to get out of bed at 5 am every morning? Are you staying up until you are too tired to stay awake? The sleep window doesn’t work if you are not tired when you go to bed.If you cannot do Martin’s course, I recommend you keep reading this forum, listening to his podcast, and use the Veterans Administration free app called — CBT-i Coach. These things have helped me immensely. Good luck!
Do you have onset insomnia or awake insomnia? Both
What is your sleep window? I use the free app “CBTi Coach” – it is designed by the Veterans Administration and does all the math for me. Using the app, my sleep window changes slightly every week. Right now it is 11:38pm – 7:00pm. Last night I was so tired it was 11:00 pm – 7:00 pm.
Are you able to sleep until the wake-up time? Not yet.
Does your fear lead to arousal in bed? Yes. Last night I was tired enough to get into bed before my sleep window and still worried that I was not falling asleep soon enough. And if I wake up during the night — the same thing.
How do you handle your mental/emotional resistance? It’s not easy. I really need a relaxing buffer hour before I get into bed — no screen time, no upbeat music, no trying to accomplish any tasks. I will do some light yoga, read a book, and sit outside. It is difficult for me to make the transition to low stimulus. Last night I was too tired not to slow down.
Good luck! You are not alone.
I keep very active during the day. I’ve been rising at the same time every day for 2 weeks and not taking naps – both are a miracle for me – thanks to Martin’s website and podcast.
I am in bed at different times but within the same hour of 10-11pm. I have not found that sweet spot where I am getting enough sleep without being in bed for too long. I am exhausted during the day and do struggle to get out of bed with my alarm at 7am – but I do it. I know I would feel more rested if I woke up later or went to bed sooner but I don’t want to sabotage the progress I’ve made building up my sleep drive. These last 2 weeks, when I do sleep, I sleep very deeply.
Maybe one small change – lights out at 10pm, rather than loosely before 11, for the next two weeks and see if that helps me feel more rested.
BTW, The CBT-I app created by the veterans administration does all the math for sleep efficiency. I only started using it a week ago and will look at my average in another week.
This has been a complicated puzzle to work out and I appreciate all of Martin’s experience and how he shares his experience.
Thank you. The past four nights I have turned the lights out at 12midnight and gotten out of bed every morning at 7:30 am. I am very tired during the day but am sticking with it and not napping. I am falling asleep faster but not staying asleep. I have no idea how much sleep I am actually getting. I’m considering trying to record the sound of my breathing as I sleep.
I feel like I’m trying to exhaust myself into sleeping through the night. I’m considering getting up earlier to speed up the process.
I am concerned that my day to day remote job is starting to be affected by fatigue and inability to concentrate.
