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I agree with you. When I go to bed, I generally fall asleep for 5 minutes or so. This is when my brain takes off. I don’t know if I should try to rest, or just lay there wake. Because the AWAKE exercise is so long, (I’ve reviewed it numerous times) I struggle going through the letters. I try real hard to allow my thoughts to be present as I go through the lesson. At the end, I’m awake, now either reading on my phone, or trying to watch TV. This by the way is about 2 hours well into my sleep window. Also I’m trying to figure out where to incorporate the Now exercise. All said, I’m really struggling.
Tim,
When I started the program, I had difficult time absorbing the information on the videos. I heard it, but could not mentally put it into play, if that makes sense.
There were parts that I could complete, the three good things, what a sleep window consisted of what sleep pressure is. But when it came to thoughts & feelings, being able to imagine the sky and floating down the river, as well as many other things, I just can’t absorb.Example: last night I go to bed at 10:30. Toss & turn, watch the AWAKE exercise, and attempt to tell myself everything Martin said. At the end, couldn’t go to sleep so I read off my phone for a hour, still no sleep, got up watch TV for about an hour, went back to bed, toss & turned, went to the opposite end of the bed, still no sleep. At the end it was 4:30 am, came downstairs. So much for a sleep window.
I have not slept in the last three days, and tomorrow I got a 9:00 am doctor appointment.
So, my plan is to go to bed tonight, if sleep doesn’t happen (I have sleep pressure) I will go through the AWAKE exercise and repeat everything above. I should point out my wife sleeps well in the master bedroom. –Martin, where I’m at if I go to bed, say at 12:00am, am struggling with nighttime wakefulness, I might not get to sleep till maybe 3:00am. Having to get out at 6:00 am, I’m getting 3 hours.
This is exactly how I feel. I can go to bed, no negative thoughts or feelings. My sleep pressure is built up, I climb into bed, trying to think of the AWAK exercise, try to think of 3 good things, tell myself I’m a good person. Lay down, saying I’m exhausted, which I am. No sleep. I try, as difficult as it is not to get upset. The only way I can fall asleep is turning on one of Martin’s podcast. At the end of the podcast I wake up, again unable to fall asleep! This is a viscous cycle!
Thanks Tim, I’m not going to give up, but I will tell you it’s very difficult. I know Martin is doing his best trying, using examples, but I struggle trying to absorb the information.
My concern is as spring approaches, where I become active, I’m concerned I won’t sleep and have energy. I know it sounds dumb.I’m trying to identify my values. I enjoy watching sports, I enjoy working in yards. I enjoy going to the gym. I rnjoy being with my 2 daughters, and grandkids. Would these be considered values?
Martin,
When I practice the AWAKE exercise, what I do is I have each letter on my phone. I go through each one as you explained it. I don’t feel any outside distractions. My concentration is the surroundings in the room, which aren’t negative.
What I do is after completing the exercise. I say the word “insomnia” many times as you showed me on one of your video’s. I then lay on the pillow, thinking rest, not sleep. Martin, at this time I have a clear mind!! After a period, time of just lying there, I reverse, laying on the other end of the bed, now with the fan blowing on my face. Chances are I get some sleep. I know this is very strange!!
What helped me is, I put the AWAK exercise in my phone. When I got in bed, I reviewed it. Next, I took the exercise where Martin had us repeat “insomnia” probably 50 times!! I repeated it both to myself, then a low voice. For me, as foolish as it sounds, it helped with destroying the word!! When I wake up in the middle of the night, I except it, instead of fighting it. Getting upset makes it worse!!
Martin,
Its January 26, 2024. Last week my sleep was good for me. I actually had one night where I went to sleep around 11:00 pm & woke up at 6:am!! The next night was different, but not the worst, went to bed at 10:30 pm, tossed & turned for about I’m guessing 20 minutes, fell asleep, but woke up off and on the throughout the night. As time went on, sleep once again started to revert back to the original start of this program. I truly am trying to alien myself to everything you have provided, going slow. I am not one to give up. I continued for inspiration listening to your podcasts.
My latest is last night I felt sleepy at about 10:15 pm. I went to bed and read for about an hour, feeling sleepier. I then closed my eyes, not attempting to fall asleep, but to relax like one gal in one of your podcasts said. I tossed & turned for a half hour, finally coming down to the living room where I went on the computer, going through 2 more of your lessons. I went back to bed, continued to toss & turn till I’m guessing 3:30 am!! Getting up at 9:00 exhausted!! Thats my storyMartin,
For a while my sleep seemed to be better. But then out of nowhere it got bad again!!What I do is I go to bed when I think I’m sleepy, but then I find myself awake!! So, I then go on my phone and start reading till I think I can’t read any longer, thinking I can fall asleep. Sadly, it doesn’t work.
Example, tonight my wife & I watched a movie till 10:30 pm. I stayed up for about an additional 15 minutes, thinking I was sleepy. Went to bed, said out loud 3 good things I did, praised myself for being a good person, then closed my eyes, saying to myself I’m tired knowing that I can’t create sleep. No good!! Started reading on my phone (I read biography’s) thought I was sleepy, repeated closing my eyes, nothing!! Martin, I have no negativity in my life. My health is good!! I retired 16 yrs. ago as a police chief, then I did have a lot of issues from stress, that I no longer have. As I am typing this to you it now is 2″00 am. I am lost, I’m sorry.#1 My thought was the original bedroom seemed to be an enemy. I tried to eliminate that thought, but couldn’t, so I thought starting in a new bedroom would help. (note, these were my daughters bedrooms when they were small, lived at home)
#2 I’m trying to settle my mind that being a good person will be one more adder in being successful sleeping
#3 I read somewhere that I should get up??? My thoughts were since I was experiencing wakefulness, these things could help me get sleepy
#4 No, I started going to the end, thinking if I change the location, my arousal would diminish.
I am going to have to go back & look at week #3. To the best of my knowledge, my action plan is to try & stay awake till I’m sleepy, go to bed, say 3 good things I did, tell myself I’m a good person. This is what I am doing now, understanding I cant make sleep happen, I close my eyes. This Martin is where I struggle. I have no intrusion thoughts, I have no pain, I have no worry’s, I just cant fall asleep. Again, what I don’t understand I slept the 3 nights in the motel room???
Thank you sir.Martin,
I thought when I wake up in the night, which is almost every night, and can’t get back to sleep I should consider getting up. For me that would be going down stairs, sitting in my recliner, listen to podcasts.I guess what I’m looking is what do you suggest when I wake up in the middle of the night?
My wife sleeps in our master bedroom.Do you think I should shorten my sleep window? I’m really struggling.
Thank you
Martin, I do feel sleepy at 10. Matter of fact I struggle many times trying to stay awake in my chair while watching TV, but when I go to bed I feel awake!! The first thing I do is I think of 3 good things I did. I than tell myself that I’m a good person. Than I try to think of the past, when I grew up. I than let my mind wander. I don’t struggle with things I need to worry about. So either I fall a sleep for an hour or so, go back to sleep, or come down to the living room, turn on one of your podcasts. I usually fall asleep, waking up as it finishes. I than go back tot he bed, and either fall asleep, or like last night stay awake the rest of the night!!
One interesting point is (I have not done it recently) go on the couch, where I can fall asleep! I do not want to get in that habit. I’m feeling desperate.
Thank you Martin
