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Many thanks again for the reply, Martin. I do realize that I have been making too much effort to sleep. These days I have been trying not to care much about sleep. Hopefully I will succeed eventually.
Your videos are truly helpful! I have already recommended your website to two of my friends.
I wish I could be a successful case for them.It is really comforting and encouraging to find someone who went through similar experiences.
Thank you very much Chee2308 for sharing your experience.I usually woke up after 2-3 hour sleep. Most of the time I could fall back to sleep for another 1 hour or so, but not more. My sleep efficiency is around 68%. It has been like this for the past 2.5 weeks. I don’t know how long this will last.
But I can see hope from your experience.
Hi Chee2308! Thank you very much again for the useful tips! I totally agree that having a consistent sleep and wake up plan is the key.
But in the early phase of the sleep restriction therapy, I found that while it is not a problem to sleep at the same time, it is quite difficult to wake up at the same time. So far I have not had the luxury of being woken up by an alarm clock. I always woke up earlier. My sleep window is between midnight and 6am. Should I change to an earlier wake up time? Or should I wait for another week to see?Thank you very much Chee2308! These days I have been trying not to focus on the end-result very much. I tried not to care about how many hours I slept. It is difficult. But I think it is the right path to regain my sleep.
Many thanks once again for the help!!
Hello Martin, thanks for the kind and prompt reply. I really appreciate your care for struggling insomniacs like me.
On average, I woke up two or three times every night in the past two weeks. Usually the first wakefulness took place after a 2-3 hour sleep. Then I would get out of bed to make myself sleepy again. Usually I could fall back to sleep for another 1 hour or so after returning to bed. Falling back to sleep after the second wakefulness has been always more challenging. Usually I just gave up returning to bed.
Besides stimulus control, I also practice relaxation techniques (meditation, chi gong) before bed.In the past two weeks, I never had to use an alarm clock to wake me up.
