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Mac – So sorry you had a bad weekend! But yes, remind yourself that it’s been a long time since you’ve had a bad weekend, so you WILL get back on track and get better again soon.
I’m going to say some things that you’ll probably disagree with and maybe it’s a moot point because you’re naturally going to get better soon anyway. But I think that sometimes you’re too hard on yourself Mac in the sense of beating yourself up and worrying when you deviate a little. For myself, I make allowances from time to time. For instance, if I’m not sleepy enough at the beginning of the sleep window I’ll stay up until I am and then push my wake up time to a half hour later. I don’t worry about it and then just get back on track the next day. So I don’t worry about these deviations of just a half hour or so. As a result I usually sleep fine.
I’m also not real good about jumping out of bed as soon as the alarm goes off. I may stay in bed for a half hour or even longer. But as long as I’m sleepy enough at night which I always seem to be, I don’t have any trouble sleeping. So maybe it’s the attitude about the deviations from the strictness that count. I don’t get anxious about them and then they don’t seem to affect my sleep. Anyway, Mac, hoping for restful nights for you soon again.
Borgesbi – Just curious, was last night’s sleep of 10:45-4:00 longer and more consolidated than before you started CBT-I? If so, it sounds like you’re on the right track. Also your idea of going to bed when you are “relaxed sleepy” sounds like it will be good for you since being too strict only makes you more anxious, and that’s what this whole insomnia mess is all about. I also know what you mean about being so overtired that you can’t fall asleep. When I was at my worst and exhausted all the time, I couldn’t even take naps anymore because my body would just not relax. I would lie in bed for a half hour but never fall asleep. It was so frustrating.
Sleep restriction works well for me. I just don’t like the idea of being so dependent on it. But hopefully that will change over time and eventually won’t have to be so completely exhausted to fall asleep.
Regarding power naps. I’ve taken them (no more than one a day of 20-30 minutes) and it really helped me get through the day when I was very tired. It just gave me a boost of energy to keep going. As long as I was tired and sleepy enough when it was time to go to bed, the nap didn’t interfere with my sleep. Maybe it has a lot to do with your attitude. If you worry that they might mess up your sleep then maybe that worrying itself might mess up your sleep. Because I didn’t worry about the naps, they didn’t affect my sleep.
Borgesbi – that must be very frustrating to have had only 1 week of good sleep during 8 weeks of SR. Are you doing SC as well? What kind of insomnia do you have, sleep onset or do you wake too early? Mine is sleep onset. As long as I fall asleep soon, for the most part I have a good night.
Yes it makes sense that the lack of sleep is giving you health problems. But you’re getting better Steve, and probably within the next couple weeks your sleep will increase to the point where things are more manageable. I know for myself, too, I need at least 5 hours of sleep to feel decent and function normally. So you’re just an hour away from that. Also, your anxiety is going down which will naturally help you sleep better. So overall, you’re making good progress.
Steve – it’s good to see your improvement. I could see how it was really rough for you in the first couple of weeks and now your sleep is consolidating and gradually lengthening. Keep up the good work!
I’m assuming that you could continue to pay $99 a month for as many months as you need help.
From one grandma to another. It’s time for you to do CBT-I, which is cognitive behavior therapy specifically for insomnia. You can read about it on this website. Martin Reed, the creator of this website is an expert on this. There’s also a free course here. Medication is not a long-term solution, but this will be and has been researched and proven to work.
How long have you had your insomnia? I’ve had mine since October. I’m doing the therapy and am sleeping much better now. Last night slept 6.5 hours. I too was lying awake for hours before doing this therapy.
I signed up for the 8 week course the end of 2018. Then in April when I was in really bad shape I wanted to talk to Martin so I signed up for a package that included 2 weeks of coaching with a couple phone calls. I haven’t signed up since then although I know the option of $99 for one month is there. I’m feeling like I’m getting back on track so won’t sign up unless I think I really need to. Have had 3 good nights in a row and feeling well rested today after 6.5 hours of sleep.
Having said that, I’m not completely satisfied with this method. I hate that I have to get so exhausted in order to fall asleep. I hope that eventually I can be just somewhat tired like I used to be, and then lie in bed 10 to 20 minutes and fall asleep. Now if I’m not out like a light when I hit the pillow, I’m awake and getting up for 2 hours or more.
Yes, those of us with chronic insomnia had some incident or crisis that brought on the insomnia, but after that was resolved the insomnia continued. I had surgery and one night couldn’t get comfortable and fall asleep, and then started worrying about my sleep. I healed from the surgery but the insomnia continued.
12:00-6:30. I’m through with the paid course. Butf I need more help from Martin, graduates can sign up for a month of coaching for $99.
I’m doing ok, Delv. Starting to get back on track. Had two decent nights in a row where I fell asleep right away. Woke a little too early though, but managed to get enough sleep to function well.
I went 2 days without sleep when I first started. Well, one day was zero sleep and the other maybe 1 or 2 hours, but it may as well have been no sleep because I was definitely a zombie after 2 nights.
