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Just wondering how some of you we haven’t heard from in awhile are doing – Mac, Delv, Pardon, TiredDad, Nik Burn, Karen.
I’m doing well. Still a little fear there sometimes at night, but it’s not keeping me from sleeping.
Read an interesting transcript from an interview Martin did a few days ago with a psychologist who specializes in insomnia, Nick Wignall. They talked about how CBT-I is usually the first route to go and then ACT can be the next level and how it takes more advanced skill to practice ACT. They said that CBT-I was like getting a Bachelor’s degree and ACT was on the Masters level. I like that! I would agree that CBT-I was a good foundation for me. It gave the confidence that I could sleep. Then I just had to fine tune it through ACT. I thought this point he made was interesting too, “In my experience, there are some clients for whom that’s a better strategy. Especially people who are really more on the rigid side. They’re very hard-working, they’re very intense. A lot of times the structure of CBT-I just feeds into that and ends up being in that negative.” So if you tend to be this way, try ACT instead. (Thought about you, Mac.)
Gdsman – sorry you’re having a rough week. That’s great though that you haven’t taken Ambien for a long time. Hope your mind begins to relax at night as well and just drift off like it did before the insomnia.
Yes, Steve, it sounds like you are definitely getting better. You are an inspiration to others, especially with the rough start you had with CBT with only a couple hours of sleep each night for weeks it seemed.
Glad those awakenings have decreased, Borgesbi. This also gives hope to others who still have a lot of awakenings.
Fortunately, my relapse didn’t last long and I’m sleeping normally again. For the most part I wake up once to use the bathroom and when I get up in the morning I’ve had enough rest. I did what Padron said and just didn’t pay it any attention and the fearful thoughts went away.
Glad everyone is doing better and feeling less fear of insomnia and learning to relax.
Steve – sorry you had a rough night. Hope tonight is better for you. I think I’m back on track. Slept like a normal person the last couple of nights. Thanks!
Steve – that’s great that you’re getting 6 to 7 hours of sleep every night!
I slept well last night – felt like normal again. Heeded Padron’s advice.
Lol! I think we can all relate, Padron. It’s interesting that my recovery was sort of like yours in that it happened very quickly. When I finally started to practice ACT diligently without any props/pills or anything then within a week and a half I was practically recovered. Once I recovered I went back to my old ways like sleeping in late in the morning if I wanted to, taking a nap in evening if a dinner drink was stronger than usual and then having no problem going to bed right afterwards at the regular time, watching TV or reading in bed, etc. – anyway, not worrying at all about sleep again, just like before the insomnia.
Well now I’ve relapsed for a few days. So hopefully I’ll just do what I did before and get better again soon.
Ellen/Featherly – Slept fine last night for the most part. Think I woke up a little early because I didn’t feel refreshed when I got up. Or maybe the sleep was light. But at least I wasn’t awake for hours like the night before. Fell asleep right away. Thanks for asking.
Welcome TiredDad! Glad staying in bed is helping you have more energy the next day. Here’s my thoughts about your three points:
SR – The sleep doctor from Guy Meadow’s clinic recommends not strictly limiting your sleep because it causes more anxiety for some people. Better to have a more relaxed sleep window. For myself, mine was very relaxed and it caused no problems.
Caffeine – I don’t think the amount of caffeine you’re having should be a problem (unless you start worrying out it!) I have about the same amount of coffee as you do.
Clock watching/logging: It’s best not to watch the clock, but I did find having a sleep calendar helpful so I could see my progress.
I’m sure others here will also share their thoughts about these topics.
By the way, when did your insomnia start?
Delv & Steve – sorry you had bad nights.
Steve – hope you can get the CPAP situation worked out. One thought about not having two good nights in a row. Maybe best to let go of the thought that if you have one good night, the following night will be bad. Don’t set yourself up for a bad night! No reason not to have more than one good night in a row!
Feathery – glad you’re doing well with the 6.5-7.5 hours of sleep. That’s great!
Hi Tina – You may want to check out the thread here called “ACT for Insomnia.” It’s a different type of therapy that focuses on reducing anxiety. To get a complete understanding of it, order “The Sleep Book” by Guy Meadows who developed this therapy.
It only took a few days and I was sleeping like a baby and feeling good when I got up. That’s great that you just let your mind wander and do whatever. That’s how it works!
Btw, I’m having a bit of a relapse. Worry was creeping in this week. I got into my old pattern of having a drink to make sure I would sleep. Of course, I knew that was no permanent solution, but the anxiety got the best of me. Finally I faced the fear and went to bed without any crutch. I accepted the fact that my sleep might be bad. It took hours to fall asleep and I’m “ok” today. Nik Burn awhile back said that maybe I should allow myself to have a bad night so that I don’t fear it. Well earlier I couldn’t because I was falling asleep quickly every night. But last night I finally had it. Just have to get back with the program and get back on track.
Since I was sleeping well continuously, I felt normal and had no other sleep related problems. Of course, that little bit of fear of it coming back was in the background.
Steve – Glad you had a great night! Glad you’re doing well, too, Karen. Did you do anything different last night, Steve?
For myself, after the 2 weeks of ACT I was sleeping well consistently. I was very lucky in that way.
