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Thank you for all the useful suggestions. At this time, I’ve been insomnia free for the past four months. I give most of the credit for overcoming fear to the AWAKE excercise which if repeated often enough teaches you to accept being awake at night. Once the fear was gone, it was easier to stop worrying about how much sleep was taking place. I no longer evaluate my sleep nor try to control it as it’s impossible to control sleep. Giving up counting hours slept was also helpful, as you pretty much need to be “clock free” to turn a corner. Good luck to anyone who is still struggling with your sleep. Concentrate on the daytime and ignore what happens at night!
I’m having the exact same problem with my sleep ending after exactly 41/2 hours every single night making for long 20+ hour long days. While the AWAKE excercise has lessened my struggle with being awake, my brain still can’t make the connection that wakefulness is not a danger. At this time, the only progress that I’ve made is being able to stay in my own bed to read without having to get up to change rooms.
My sleep window was from 12:00-5:00 but is going to be changed to 11:40-5:00 due to the early nodding off times.
I leave when I’m no longer relaxed so as not to associate the bed with wakefulness. However, sleep pressure has brought me within about 10-15 minutes of my 5:00 wake time the past two nights. Now I just need to stop falling asleep while watching TV and waiting for the sleep window to start. I’m considering changing the sleep window from 11:30-4:30.
I’ve created a reading room complete with good books, soft light, and a comfortable chair. So far, this has greatly reduced the fear of being up in the early AM by occupying my thoughts.
