Tossed and turned? Out like a light? However you slept last night: share it here!
I did the mindfulness course, I didn't like all of it, but the concentrating on breathing was good for me. I did use that method of lying on my back with hands on tummy and concentrating on my breathing. It takes your mind away from sleeping.
My confidence soared if I had a good night, then dropped to rock bottom when I had another bad night, but I think persistence with a good routine is going to win through. I had quite a struggle to get anywhere with sleepio, but the community kept me going. I am 13 months on now and I sleep every night. It was just a very slow and gradual progression to where I am now.
I hope you start to settle soon, tell yourself you are on the right track despite it taking a while to work.
Yes – I'll keep going with the routine. I might try a few new strategies. For example, I've been doing PR in bed before I try going to sleep. I give it a go out of bed in another room instead. Somebody also mentioned that taking a magnesium supplement about an hour before bedtime might help with the anxiety (and there's a Holland & Barrett opposite us). The thought of going for weeks on end like this is pretty incredible though, but it could be worse!
I agree you need a little help to get that bed anxiety down and also get a good nights sleep. You will feel better then. Keep positive John, it will come. That little Prof guy knows what he is talking about,
That sleep pressure must be building up John so let's hope you get some sleep tonight.
Despite how hot it was last night, I slept really well. Hubby said he didn't get off to sleep until around 3 am because he was so hot, (I am talking about the weather here)........ So all new sleepios, just do what Prof says and you will start to have really good nights too!!
Good to hear you are sleeping well Ve, it's encouraging for others to hear.
Sleepio does work and it helps with your anxiety over sleep also.
Carry on with the good progress.
Anything that helps alleviate the anxiety that comes with not sleeping is worth having a go at as this is one of the biggest challenges of not sleeping, so just follow the profs advice and you will sleep before long.
Thanks Trevor, how are you getting on?
Quick update on my progress. I changed my job and worked heavily on mindfulness and started to see improvements almost immediately. My sleep ratio was hovering around 95% with 7 hours a day. Started new job and was okay first week but slowly old habits are returning and I'm struggling to fall asleep. I'm tempted to take panadol to help here but inspired by JohnB's journey to focus on the good and bad nights. I've had three bad ones in a row. If you relapse do you just shorten the sleep window and follow the QHR again. Once asleep I'm generally fine, its just that initial hurdle. A lot of anxiety is gone I think and in reality I'm probably dozing. Does anyone else get these relapses?
Hi stevo, yes those relapses are entirely normal. It's still early days in your retraining, if you think how long it took to establish the bad sleep habits and by comparison how short a time you've been resetting your system. I know it feels like forever when you're going through the sleep restriction, but it does take time and perseverence to get new patterns and habits built up – and the first task is breaking down the old ones. Have confidence in yourself, it will get more embedded and though you may continue to have relapses (I do sometimes still!) now you have the tools to fix the problem, as you have identified for yourself. Good luck!
Thanks Marie Elaine, after writing the above comment was able to fall asleep and managed to get 5 hours. The worst thing I do is continue to try to sleep and not get up after 15 mins. Had a good run for a few weeks so think I'm over it but reality bites. So second time lucky for me yesterday and need to continue getting up if I'm struggling otherwise the anxiety builds.
Thanks for the kind words.
Slept my five or so hours today…but tomorrow is different.
I'll be working tonight, then I'm expected to work from ten a.m. to noon, whereupon I have to go attend a four hour class. By the time I get home, I won't have four to five hours available TO sleep, so if I do fall asleep, I won't get up in time for work tomorrow night. So I intentionally have to NOT sleep tomorrow. That means I should sleep easily on Friday morning…but I don't expect to get more than my five hour average sleep even then.
So how have you managed your work schedule around your sleep schedule TK, must be very difficult. I was interested in whether you slept more than 5 hours, which I guess is your normal amount of sleep.
I sleep 5 to 5 1/2 hours no matter what time I eventually go to sleep, it's weird how it works. But 5 hours is great for me.
thanks the course is helping a lot.
Yes, I typically get only four to five hours, no matter what I do.
The sleep window keeps getting bigger, but I still can't seem to sleep much more than that--unless I'm sick. If I'm sick, I do get more sleep.
Well we don't want you to be sick TK, I guess you just have to keep on with the programme and see if you get to sleep any longer. As long as you are feeling OK on the amount of sleep that you get, you may relax and then more sleep may come.
Possibly a familiar story but I just wonder if anyone can provide helpful comments or suggestions please. I've been struggling with early morning wakening for 3-4 weeks, started the Sleepio course about 10 days ago. Since then my sleep has got worse and I'm now laying in bed for 3-4 hrs waiting for the alarm at 7am. Other nights I'm probably wakening about 5.30/6am which is OK-ish. The problem is I'm self employed, I love work, not stressed and all very manageable but the lack of sleep is begining to impact. I can juggle but can't drop something big!!
I've had anti-depressants before a few times when the anxiety about lack of sleep has got too great but I'm eager not to go down the same track. But how long do I need to wait to see an improvement? Any other ideas to help?
Welcome to sleepio Simon, I am one of the grads, The first 2 weeks are for you to fill your sleep diary in so that Prof can work out a sleep schedule for you. The actual sleep programme starts beginning of week 3 and Prof will be telling you what you have to do quite soon now. None of us could tell you how long it will take for you to be able to sleep through the night, but I can tell you that sleepio works, it has worked for me and many others, there is a high success rate using CBT which teaches you good sleep habits and enabling you to sleep well again. It isn't a quick fix, it takes time. The reason you are not sleeping is because your body clock has got out of kilter and by using the sleepio programme it resets it, so it is challenging to start off with but as your sleep gets better the it is easier to do.
Good luck and I hope it works for you.
All, I thought I'd give a quick update on my progress. I had a rocky start when beginning new job in September but things got better. I had acupuncture which seemed to help a bit and all of a sudden was sleeping 7 hours a night. Just came back from holiday and was anxious how I would get on there but slept fantastically. 8-9 hours a night, mind I was drinking more than usual.
Anyway I've come back and was fine until the dreaded Sunday and I recorded my first zero in a long time. The next night I was so tired my wife suggested I go to bed, did this at 8pm and slept through to 6am. Probably not the best solution. Last night I again recorded a zero and dropped\broke the Mac while doing some exercises with the Prof. Of course this has made things worse.
Guess there are always road blocks. Currently my sleep window is 11-6, Thinking I might go back on sleep restriction (11.30-5.30) to get back on track. Wondering if the drink and jetlag have caused me problems here.
Work is no longer stressful like it was so wondering why I still have problems. As soon as I'm asleep I'm good but I struggle to think of things to do when applying the QHR. I struggle with progressive relaxation. Does anyone watch TV or read here?
Hi Stevo, first of all I think you have done really well. I think you have only been with sleepio since July? Anyway, doing sleepio always seems like it is a work in progress (to me), good nights and still the odd blip. Going on holiday and jet lag can cause problems but nothing that cannot be sorted once getting back to a good routine.
So, when I have a blip that sometimes causes anxiety I go to bed 15 minutes later than normal but get up at usual time. I make sure I do a good wind down, TV off 45 minutes before bed, get ready for bed, dim the lights and do something relaxing. I do PR but I don't do the exercises, I just listen to the sound of the voice which often sends me to sleep, until I snore and wake myself up again!! Once sleep has settled again gradually go back to your normal bed time, maybe a few minutes earlier each night.
You say you are not so keen on PR, is there some nice relaxing music that you like? Maybe crosswords, or sudoku, look at a magazine, read a book or just sit and ponder, or maybe sip a nice warm drink (Not caffeine). I didn't like PR to start with but when I decided not to do the exercises I liked it better. I don't watch TV, but maybe others do. Sometimes its finding what works for you and you may have to try a few things out to get a result.
I have been with sleepio 15-16 months and I can still get a bad night, but on the other hand I get lots of good nights, which is why I say it is a work in progress.
When I was a good sleeper Stevo I did get the odd bad night but didn't think anything of it, but since getting over insomnia a bad night for me causes anxiety, just a little bit, so I usually act on a blip quickly by an extra good wind down.
Not really a good idea to go to bed at 8 pm but you had a good sleep and maybe you needed it so not to worry. But all that we learn through Prof is what we have to keep on practising so just do an extra special winddown tonight and see how it goes.
Thanks Ve, think its natural to have blips its the response that matters. I can't help failing bad if I'm unable to sleep which of course reinforces the bad feeling. Need to work on this. I'm always able to cope the next day so its not the end of the world if I don't sleep.
I feel asleep next to my baby yesterday and slept 10 hours again which of course isn't good practise. Last night went to bed at 12 and fell asleep at 1 getting 5 hours sleep. Quite happy as I wasn't that tired. Tried a few PR tactics plus counting back from 1000 but this wasn't working so watched an old TV show in the lounge and was out in 20 mins. Then transferred back to bed. Going to start sleep restriction again and hoping I can nod off in the bedroom. Maybe I'm being a bit impatient with PR so will keep at it, hopefully will find my own way.
Thanks again for the support, weekends are generally okay for me so hopefully the SR will work in time for Sunday night.