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It seems like most of us here have had a rough week. Me too. After the first 3 weeks of SR and SC, I thought I was well on my way to healing, falling asleep quickly and sleeping through the night 6 out of 7 nights by the third week. Then last week and this week have been a setback. So far this week I’ve only slept through the night once. Three other nights it took me 2 hours to fall asleep. Then last night I fell asleep right away, only to wake up 1.5 hours too early. Oh well. It’s very frustrating, but at least my anxiety is way down. But I’m tired of being tired, averaging just 5 hours of sleep per night.
Yes, we really need to have the long term view in order to heal from this condition. Glad you learned to ease off yourself.
Welcome to the thread, Padron. Some of us here are also restarting, so you’re not alone there. Other than your setback, has your sleep gotten better over the past 6 weeks?
That does sound really hard to get up in the early morning hours to do SC. I have sleep onset insomnia, so I do SC earlier in the night which is probably easier than what you’re doing. I hope that soon you’ll start sleeping through the whole sleep window.
Edgar – you realize that a psychiatrist is only going to prescribe medication and won’t solve your problem. Why aren’t you trying CBT-I, the proven method for healing chronic insomnia? If you can’t find a professional near you who specializes in sleep, please work with Martin who is the sleep EXPERT. I hired him 4 weeks ago and am now averaging 6-6.5 hours of sleep each night. Stop searching. The answer is right in front of your eyes.
I also encourage you to read everything on this website and watch Martin’s videos (click on the YouTube icon below.) This will give you a much better understanding of what CBT-I is and how different it is from regular CBT. Also, Martin clearly explains what SR and SC are on the webpages specifically devoted to those.
Hi Mr. Artichoke,
I can see that you’ve been trying really, really hard. But unfortunately, your CBT therapist didn’t know what she/he was doing! Chronic insomnia requires a behavior solution, not a thinking solution. He/she really got you off track unfortunately and wasted a lot of your time and money and possibly even made things worse by having you try so many different things.
CBT-I is very simple and once you understand it you will see that not much thinking is involved. But practicing it essential. Although it is simple, it is not easy to do, so it’s best to hire a coach like Martin to encourage you during the rough times. But if you can’t afford that right now then do the free course and come here to the forum with your questions and challenges. In particular, go to the thread “Support group for people doing SR” and you will get support and see how others are doing implementing this.
You’re definitely on the right track, Steve, getting better and better! You’re doing a great job! Like you, Mac, my anxiety is way down too. That feels really good because it was horrible when the anxiety was so high. But we’ve got the tools and we know how to do this. There may be frustration at times (especially with ourselves), but it’s so much better than the anxiety.
Hope you get some better rest tonight, Mac. I was finally able to go to bed at 11:30 last night and slept through the night. 7 glorious hours of sleep! Now to just keep up the good habits.
My sleep isn’t fragmented for the most part. Just sometimes it takes me awhile to fall asleep and I have to get up once or twice.
Isn’t your sleep better than the first week? How long have you been doing this now?
If you actually went to bed but couldn’t fall asleep for an hour then you would record your regular sleep window.
That’s right Steve. No point in going to bed when you’re not sleepy. You’ll just end up lying awake which is defeated the purpose of reconditioning. So you would record the 4.5 hours if you stayed up an hour.
Glad you’re feeling better Mac. Last week was off for me. Couldn’t stick with the earlier sleep window because of not being sleepy enough. This was due to various things. Also had to get up more often. Just have to get more disciplined about taking enough time to settle down before bedtime and getting out of bed right away. In the meantime will stick with the midnight bedtime until things even out.
