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Hi Martin and Deb
I had insomnia really badly for just over a year before starting the course ?
initially Deb you have your sleep diary you do for Martin analysed so that he can develop a personalised plan for you. Your sleep window will be calculated. That means the allocated time you can be in bed to sleep. Mine was 5.5 hours. This was a relief to me as I knew that it would reduce the time I would be stressed lying awake. You estimate about a half hour of awake time and get up and do something relaxing for half hour before going back to bed. I used to have a cd with a sleep relaxation program that was half an hour long from Amazon. You repeat this until you sleep. I used to hear it sometimes 3 times which meant 3 times repeating the half hour rule. You have to keep doing it almost like training a baby to sleep. The following night you are really tired in the evening/ but you have to make sure you stick to the same time to start your sleep window . I chose my 5.5 hour window from 12 midnight to 5,30 in the morning. Then I would get up and go for a little run- fresh air helps you relax. It was really hard but you have to do it to start changing your mindset and gain some control back. Towards 3/4 way through the course I could see I was getting so much better. I do have some nights if I’m stressed about different things when I wake and sometimes it takes a little reminding of techniques and self talk that it’s not really a big problem. The techniques you learn on the course you won’t forget because they get firmly embedded through practice during the course.
If you’re really stressed and struggling do the course as you really will benefit from the advice and support. I’m so glad I did .
All the very best ??
Hi Marta
I am taking sertraline 100mg and it helps to control anxiety which is the main reason for not sleeping.
I have put lots of things that I am doing which are improving my sleep on my post a few days ago. I am trying lots of things which are definitely worth a go. I used to think that I was the only one with it so bad, but now know there are lots of people suffering too.
You may need to take the odd sleeping pill just to get some rest during the week while you’re putting strategies in place. I did that and if I need to in the future will do again.
let me know how you get on ??
Hi Marta
how much sleep are you getting each night? Also what antidepressant were you taking and for how long?
I am trying lots of strategies to help with insomnia at the moment. Some you might like to try let me know.
x
Yes it does work if you stick to it . I am on Martin’s 8 week CBT I course and it is very helpful. This strategy is part of it .
That is 6 hours sleep which is fab. I would be very grateful if I was getting that sleep at the moment ??
Hi
i have that problem too. I worry that when I wake In the middle of the night I will not be able to go back to sleep ?
what pills are you taking?
I feel so similar too!! I dread night time now and hate the loneliness. I’m probably getting about 3-4 hours a night. No problem going to sleep but when I wake o can rarely go back to sleep. I work full time and need to be more alert. It’s making me feel desperate!! I tried low dose amytriptaline which did the trick for many months but a recent Escalade in my health anxiety has made it stop working. I’m trying Panadol night which has antihistamine that can work but I can’t take that every night. Really not sure what to do for the best 😫
