Bed-Sleep Relationship in a Studio Apartment

Does anyone else live in a studio or bedsit type accommodation?
The sleep-bed relationship part of the course tells me to go into another room if I can't sleep after 15 minutes, and to sleep, and only sleep in my bedroom.
This is not a possibility for me, so I have taken it to mean “go to another part of the room” and “don't get in bed if you're not going to sleep”. I think this would be sufficient in fostering a sleep-bed relationship, but I'd be interested to hear other people's experiences.
Many Thanks

Posted 25 Feb 2013 at 11:54 AM
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  • Sleepio Member

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    in reply to Sleepio Member
    Graduate

    Have you got an armchair you could designate as your 'non-sleeping' space? When I lived in a studio I had to use the bed for everything, but I had a big throw that went over it when it wasn't being used as a bed – could try that as an alternative.

  • Sleepio Member

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    Graduate

    No armchair, but I'm thinking I need to get something like that. The last thing I want to do when I can't sleep is get of my cosy bed and sit on the computer stool.

    I guess session 3 has made me realise that it's no wonder I have sleep problems, neither my shift patterns nor my living conditions are conducive to a good night's sleep. Food for thought!

  • Sleepio Member

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    Graduate

    I have a somewhat related issue. I am an artist and work out of my home. As soon as I leave my bedroom many things catch my attention that stimulate my mind, either creative interests or work related -- and I also have a very social cat. I have a couch in my bedroom that I've been thinking of making my QHR spot, with a small lamp next to it. Additionally, I have blackout blinds to darken my bedroom so I don't “daylight watch” as well as clock watch toward morning.

  • Sleepio Member

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    Graduate

    I have a question regarding the bed – sleep relationship. I read earlier (not on Sleepio) that you shouldn't be using your bedroom for anything else besides sleep and sex. Would you agree with this?

    I ask because I regularly sit behind my computer that is in my bedroom. I do however make sure I leave my bedroom at 5 PM and only go back when it's my bedtime at 10:30 PM. Is what I'm doing good for establishing a decent bed – sleep relationship? Or should I just keep away from my room altogether unless I'm going to bed? Sex sadly isn't an option as my libido is shot to hell….

  • Sleepio Member

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    in reply to Sleepio Member
    Graduate

    What I'm understanding is that by Sleepio protocol one should definitely keep the room itself solely for sleep. Personally I can see all kinds of practical reasons this might not be possible for people. Since my post above I've decided that as long as I'm putting SOOO much effort into sleep restriction I may as well do it exactly as they say, in case it really does make the course more effective in ways I can't see now.

  • Sleepio Member

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    in reply to Sleepio Member
    Graduate

    From what I have read on this site, the important bit is the bed. Some people don't have anywhere else to go for their wind down or night time wakenings, and I have read a suggestion of having a chair in the bedroom, or if there's not enough room for a chair sitting on the bottom of the bed. Just avoid being in bed and awake…that's what breaks the bed/sleep association.

  • Sleepio Member

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    Graduate

    Okay, thank you both. I'll try to restrict my time behind my computer as much as I can and definitely not stay in bed if I can't fall asleep. I've been neglecting the latter a bit because it's just so difficult to force yourself out when it's cold, even though I know it hurts me more than it helps. I just have to keep in mind that the longterm is more important than the shortterm.

  • Sleepio Member

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    in reply to Sleepio Member
    Graduate

    Maybe put a cloth over the computer to further get it out of mind.

  • Sleepio Member

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    Graduate

    I live in my family home where the only place I can relax alone is in my bedroom. Therefore, I can't use my bedroom solely for sleeping.

    Would reading/watching TV at the desk in my room and leaving my bed solely for sleeping help me to build an association between bed and sleep? If not I will have to forgo this Sleepio rule.

  • Sleepio Member

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    Graduate

    Hello,
    I am have somewhat different situation and I am wondering if anyone has any advice on the best course of action?
    I will be moving to a two bedroom apartment where the second bedroom will be empty most of the time. The apartment is small and the living space is open concept. Currently when I need to unwind and get ready for bed I can go into another room to read/meditate etc, while my boyfriend watches TV. This will no longer be the case and I will have no where of my own to relax and wind down. I am wondering if I could use the second bedroom to unwind – I would be meditating and in a different bed, but it would still obviously be a bed. I am not sure what else I can do? My boyfriend watches a lot of tv at night and I find it keeps me awake and anxious rather than make me sleepy, so I usually leave the room when it is getting close to my bed time. But now I am not sure what I will be able to do??
    Any help is much appreciated!
    Thanks,
    Laura

  • Sleepio Member

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    Graduate

    totally agree with you. I am in the same position.

  • Sleepio Member

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    in reply to Sleepio Member
    Graduate

    I completely identify with you as my home office is in my bedroom. Since I have a small apartment I can't move the office to my living room. However, what I've starting doing is bringing my laptop into the living room and working on the dining table, returning to the bedroom as needed for supplies.

  • Sleepio Member

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    Graduate

    Hello there!

    My partner has very different schedules from mine, he works in a restaurant and comes back home around 3 am or 12 sometimes, at 3 am, he wakes me up because the house is tiny and then I can't get back to sleep, my schedules are walking up at 7. and even when I am able to go back to sleep he moves so much that is impossible to sleep, does anyone has related problem? i really do no find an optimal solution to this….

  • Sleepio Member

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    Graduate

    I am in the same situation. Since I can't be out of my room/living area on some nights (a requirement of my living arrangement), I'm just keeping myself out of the bed and in pretty uncomfortable chairs. In some ways it is much harder. I've actually caught myself looking longingly at my bed (I know that's stupid). It's still working for me, though. The moment I get in bed I know it's for sleep. Getting out of bed when I can't sleep at night is a whole different story, though.

  • Sleepio Member

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    Graduate

    im in the same situation. I rent a room. everything I own is in here with me. my bed is my couch table etc. no room for mor furniture.

  • Sleepio Member

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    Session 4

    Hi all!
    I am new to this, and am supposed to do Session 4 today, but I am considering waiting. I attempted to restrict my time in bed to 10:30pm-5am last week. It was painful, but to be honest I think it could have been worse.

    The problem is, I am moving in about a month. I will be changing roommates as I move, and I am thinking it might be best to just make all those changes at once? Due to the dynamic in my current apartment, I spend a lot of time in my room (which means I am in or on my bed).

    Has anyone else been through this with roommates? Or attempted to make such a big change around moving?

    Thanks,
    D

  • Sleepio Member

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    Graduate

    Looks like its been awhile since anybody posted on this thread but here goes. I'm about to start week 3 – the sleep restriction week and I have some questions about the bed-sleep connection. I have a large bedroom and I've taken to reading on a sofa that is in my bedroom on the other side of a dividing wall. When I'm sleepy-tired I head to bed. The sofa technically is still in my bedroom so I don't know if that is enough of a change of location or would it be better if I go to another room which is an option for me. Just curious about what people think. Thanks!!

  • Sleepio Member

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    in reply to Sleepio Member
    Graduate

    I will defer to experts, but I’ve sat on a bench at the foot of my bed, with my back to the bed. I’ve also sat on the edge of the tub in the adjacent bathroom. Both places worked fine. You might want to ask the weekly expert, however. If the sofa is working for you, it sounds like a good idea.

  • Sleepio Member

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    Graduate

    I also live in a studio flat and I always keep a strict separation for different areas of the room. I never sit on the bed to do things I always use my sofa/table/floor. I do find this helps – it's too tempting when on the bed to relax and have a nap ! The no napping rule is hard at first but it does work.

  • Sleepio Member

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    Graduate

    Like a couple of others, I have my computer in my bedroom as I have different ideas of what constitutes relaxation after work to that of my wife. I live in a small terraced house with two bedrooms and a converted roof space. My two grown children use one of the bedrooms and the roof space and so the corner of the bedroom is my spot while the wife has use of the living room.

    When I am at my desk either using the computer or doing electronics, arduino / raspberry pi projects my world is just my corner. I do not relate where I am to being in my place for sleeping. The only place in the house I acknowledge as being solely for sleeping is in the bed under the duvet.

    The sleep restriction week part was for me the easiest as the timings mirrored almost exactly my existing timings. The only problem is that I still wake up a couple of times BUT I do get a longer period from falling asleep and waking for the first time. This means I am getting more restorative sleep than before I embarked on the Sleepio program.

    The number of times I wake during the night is down from a usual 6 times to 2 times so I have to say that the program is working for me. I reckon it will take at least a year to reverse the 30 plus years I have had my sleep issues as it is a habit and the norm but if I keep practicing the parts that work I'm hopeful my sleep pattern will become more like the average good sleeper.

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