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I’m one week into CBT-I, each morning I log the events of the night before, and I always question whether I am actually making any progress. So I am also looking for some encouragement.
The positives, I’m averaging 5 hours of sleep a night and I am surprisingly functional the next day. Sleep restriction has pretty much eliminated the middle of the night wake ups.
The negatives, Sleep restriction sucks, I find myself struggling to stay awake at 9pm then getting up at least one time before falling asleep for the night in the 12:30am to 1am range.
I have been on sleep meds, and for now I am staying on them at a low dose. If I can get to a point where I fall asleep on the first attempt I will try to eliminate the sleep meds. My problem with the sleep meds was the dose kept needing to be increased over time to remain effective and I wanted out of that loop.
One problem I was having with CBT-I was clock watching, “is it time for bed, thinking,” which wasn’t helping reduce the sleep anxiety. So I’m trying to stop looking at the clock at least an hour before bedtime. Then I’ll read for about hour and just go to bed.
I think we are all looking for a quick fix but the reality is the process takes time. So 7 days in and I’m still hopeful for a good outcome but i think it is going to take more time than I originally thought. I keep hoping for a breakthrough but now I’m thinking that’s now how this works.
Good luck, post up progress reports.
