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I’ve heard about it and probably need to read more on it but it seems to contradict CBT-I techniques and philosophy of being rigid and rather inflexible to force the body to learn anchor/wake time, force sleep drive, and force one out of bed if one can’t sleep. It seems simliar to what i was doing before – the old “Just don’t worry about it” technique…but what do i know? I need to read more. Sounds like i would have to choose one or the other CBT-I or ACT. Visualization, meditation, “thinking positive”, and even distraction so far hasn’t worked for my ADHD mind but i will look into it and i thank for your feedback and suggestion!
Thanks Martin – you’re doing gods work here and are as important for insomniacs as a cardiologist is to a person with heart problems. I try to blow up your name on my sleep groups as you get it always on point, correct, and lack fluff – you use good examples and detailed language in a meaningful instructive but non judging way. Some people have the gift to teach; I appreciate you sharing stuff that works. I’m so greatful I didn’t get hooked on benzos and went this route. Thanks again
Yes – that’s correct, 12:15 to 630am and seems to always wake up from around 4:30-520 I gather as that’s been the case but I no longer look at the clock. Recently I’ve started being able to return to sleep and I suppose I attribute this to be less preoccupied with sleep and less anxious. But not always; that still a new thing maybe 5-6 times.
When i wake at this time I am not refreshed or ready to get up and am tired, clearly in need of more sleep. Part of the problem is I wouldn’t know what to do and couldn’t settle down as I was just focused and upset that I wasn’t sleeping, irritated,
Miserable. Used to be more panicked but now I’m more “who cares? Whatever, it’ll pass” and I attribute that to having some good nights.When I get 4.5-5 hours or less than that yes I feel tired, anxious, wired but beat and zombielike and grumpy, not in control of my emotions.
I’ve always been a night owl. In my 20s I’d stay up until 1130 at the earliest to 2:30am – sometimes 3 or 4am if I was partying. In my 30s I had to adapt and weeknights typically did 1130pm-8pm… in early 30s became weird about sleep and wouldn’t be well rested – I suppose I was drinking regularly. For a short time a girlfriend would sleep over and id emulate her going to bed habits and that worked for me until We broke up and I went back to hanging out at bars til late and smoking cigarettes.
In my late 30s to early 40s (I’m 42 now) after breaking up with a girlfriend at 39 I went into an extremely anxious nightmare until just a month ago or so when trying sleep restriction – which I feel has saved me from a much worse hell.
I’m not perfect now but I feel more armed w the coping skills and confidence to know I can sleep. There is nothing scarier than thinking you’ll never be able to sleep enough or like a normal person or at all again. Terrifying to the soul – it is getting better and this week I’m on a roll with good sleep efficiency even though I haven’t been strict all nights on sleep restriction. I’ve been sleeping through but going to bed past my beginning of window.’
I’m wondering what causes one to wake up at that time everyday. I’d really love non fragmented sleep but at least I suppose I am somewhat able to sometimes go back now though it’s not certain and when it happens it usually light or on and off in a light sleep.
I choose to get up when it’s apparent I’m awake/alert/frustrated and/or anxious… usually 10-15 mins max.
I NEVER nap.
Rarely do I go to bed before sleeep window but sometimes by 5 or 10 minutes to time sleep w window. I generally fall asleep within 5-15 mins max.
I’m getting better about getting up when I can’t sleep where I used to go to couch (And go back – you told me that wasn’t good unless I wanted to sleep on couch for the rest of time) so I stopped that. Now I just wake up and read, make coffee, and start my day once the sun comes up and go about my day. I don’t worry about it but still I continue to wake up around 430-520… somewhere on there. No apparent reason.
Not eating, smoking or drinking before bed (most nights – so when I do I know that may have been a factor) bedroom is cool, dark, and comfy bed and sheets. Perhaps I just need more time and consistency?
