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R.E.M.,
I am sorry to hear you are struggling. The sleep restriction helped me get a proper time in and out of bed. It helped discipline me into a sleep routine. I am not gonna lie, I struggled with getting out of bed at my set time. Probably because it would take a me a littler longer to fall asleep. Eventually, I got close enough to my set awake time and it was a small victory. Before, my sleep schedule was erratic. The restriction helped me develop a habit and my body started to respond. Responding by getting tired at the beginning of my window. Which I struggled with before. The first week or so can be rough. Since you are only allowing 6.5 hrs. Assuming you fall asleep right away. Plus, if you don’t sleep well one night, your sleep drive will be stronger the next. So usually you will get a better nights sleep. Eventually, your body will get tired, and you will fall asleep and stay asleep longer. It takes some time, but consistency pays off. Plus the program helped me develop good sleeping habits and techniques. It isn’t easy, but neither is not sleeping well. I wish you the best, and hope you start sleeping well very soon. I know you can do it!!Kobalap very interesting. I loved reading your post. Very insightful! I, myself had been a decent sleeper, until my episode in the beginning of the year. I really never thought about sleep. Just slept. Of course, as soon as you go through a traumatic insomnia episode that changes. I was putting in too much sleep effort. As Martin says. I had to have this and this and this in order to sleep. That led to even more lack of sleep. Also I had bad anxiety (probably due to lack of sleep). As you said, anxiety can be brutal on a person dealing with insomnia. I totally agree with staying in bed if you are relaxed and feel good. Even if you don’t fall asleep. I do the same thing. Unless I am feeling anxious or agitated. I will then get up and go sit somewhere other than my bed. I have always been one not to fall asleep right away. Sometimes it takes me longer. I usually do though. Getting in and out of bed sometimes can be counterproductive for me. As it keeps me agitated and awake. Sometimes I change my sleep position (facing a different direction completely), and that helps a lot. I did that last night and fell asleep right away. I don’t fear sleep as much anymore and I love it. I also relax about an hour before bed. Read and listen to music. That helps also. Thank you for sharing your experience. It I’ve very helpful.
Scott
Danielstreva,
Sounds like arousal and anxiety are causing you to be awake. I developed a bad anxiety problem over lack of sleep. It was always in the back of my mind. Also, if you have a stressful job, that doesn’t help either. What has helped me greatly is an hour of quiet and relaxation before bed. I listen to music and try and get calm. No tv etc. after about an hour I am sleepy enough for bed. In bed I turn my mind off. This is tough. Some nights, thoughts run rampant. I am getting better at shutting my mind off. When I do that I fall asleep quickly. I still wake up a couple times at night. Which is normal according to Martin. The difference is I can fall back asleep quickly. Before, I would think way too much and I wouldn’t be able to fall back asleep. I hit a rough patch in the beginning of the year. I keep practicing the CBTI. I am living my life, and it is working. I hope you find success. I know you can. Don’t give up and don’t think too much about lack of sleep. Keep practicing the techniques and the sleep window. If I have a bad nights sleep, I usually sleep better the next night, since my sleep drive is stronger. Good luck and I wish you the best.Scott
Thank you! I definitely in a better place. I am so glad to find techniques that are natural. Much happier than I was a few months ago.
Thanks again!!!
Thank you so much!! I am definitely in a better place than I was in the beginning of the year. I appreciate it!!
Susie! You can do this I know it. I had never experienced anything like this before. So when it hit, it hit hard. I believe a strict sleep schedule was key. Before, if I didn’t fall asleep before 4, I would just stay in bed and try and sleep. I refused to get out of bed. Because, I figured sleep would eventually come. That just made things worse. So getting up around the same time helped a great deal. Plus, I avoided all naps. Unless it was for safety reasons. That made my sleep drive stronger, If I had not slept well the night before. I am still doing well. No naps and sleep well most nights. I wake up a couple times a night. Usually after 4-5 straight hours of sleep and then I can usually fall back asleep again for 2-3 more hours. That was a pipe dream a few months ago, as insomnia was wrecking my life. I am rooting for you. I know you can do this. Martin is awesome, and full of knowledge. He can really help. Take care and best of luck to you.
Scott
