Tossed and turned? Out like a light? However you slept last night: share it here!
Thanks so much PCAN. Feeling a bit sorry for myself today and this helps. Out of interest, how do you get back on track? Sleep restriction and mindfulness? Other stuff?
Since starting Sleepio, I've only used the 'tools' which work for me. So I've never applied the QHR as it seems counterproductive to get out of a warm bed , but I have (and sometimes still do) use the Profs relaxation technique when I feel I need to
SR was very difficult, but I gradually tweaked my given sleep window to find a time better suited to my lifestyle In the past I'd always tried to go to bed early and get up at the same time as far as possible, but I now realise my bedtime was always far too early. My sleep diary (and SR) showed me that although I was in bed for 8 + hours a night, I only slept for about 4.5 hours. I now recognise ( for the first time ever) when I'm actually tired and ready to sleep, so when I go to bed, I sleep better and for longer
The THE technique also works for me ( not sure if you've been given that yet) , but I've never been able to get away with the 'visualisation ' one
I don't stress anymore about my sleep and I don't stick rigidly to all the Sleepio rules
Sorry to ramble on, but I'm just trying to say – do what works for you and I'm sure you'll get there in the end
You would be better off doing what Prof asks of you Alisonsarah rather than take the options of PCAN. Picking and choosing what you find easy from Prof's regime won't result in overcoming insomnia.
Hi Alisonsarah. It's very early days for you yet.
Like Ve, I would advise you to stick to your set programme. It takes time and it's hard, but you will soon settle in to a good routine. You need to keep reinforcing the bed/ sleep message to your mind and body. Then your sleep will gradually begin to improve.
good luck, Megwich
Hi all, thanks so much for all your advice. Don't worry – I am trying really hard to stick with the programme and follow all the rules. The thought of deviating from it makes me feel like I'm standing on the edge of a cliff all over again. I need the security and the hopefulness that comes from being strict with myself. Some days I'm more successful than others. This morning I slept through two alarms and will probably pay for it tonight.
I think PECAN is right in that some of the 'voluntary' techniques work more easily for some people than others, e.g. visualisation, progressive relaxation etc.
But the 'mandatory' bits – SR, fixed bed & wake times, QHR, filling in a daily sleep diary, no napping etc….I believe have to be followed to the letter.
Thanks again everyone!
Good for you, Alisonsarah, stay with it!
I feel I just need to clarify the comment I made in response to AlisonSarah
I didn't mean to suggest that anyone on this programme should ignore the advice and techniques given by the Prof
From the start I've followed the advice given, but have found that some of the techniques work better for me than others i.e. I struggled with each the 'visualisation ' and found it actually kept me awake as I was desperately trying to make it work
I do firmly believe though that Sleepio is customisable. For example, many people on the forum have talked about 'tweaking' their sleep window so that it fits their lifestyle and I heartily endorse that
If I've misled anybody I apologise profusely
I was supposed to start SR last pm and was so tired (as I didn't sleep at all the night before), I couldn't do it. Not only could I not do it, but I didn't sleep again. I did get up in the middle of the night and move to another room for a relaxing activity. I have anxiety over this and feel overwhelmed. I'm trying to get off Lexapro and feel this is making it even harder to sleep. Is there a way to delay the SR on this program until you have one good night's sleep as a “foundation”? Thank you community – I'm really sad today. :+(
I don't have any experience of sleep meds, but I think you may be suffering from rebound insomnia. There is a live session with Sleepio Dr this evening, you could post a question in advance, for some better advice.
It's always difficult settling into week 3 onward, there is nothing to be lost by starting off your SR tonight--- if you are not sleeping anyway, you might be surprised, that your sleep may improve after a few days of hard times.
Also using the Prof's Progressive Relaxation MP3 is a help with anxiety. Practicing wth this regularly, a couple of times a day was a huge help to me.
Don't be downhearted. It's tough but Sleepio does work!
Thank you Megwich. I really appreciate your tips. I will try the MP3. Thank you again!
All sleepios go through SR SleepPiz, it is difficult, but if you can get yourself on to it then you are on the road to recovery. It takes some time to reset the body clock, but that is what you have to work on and then slowly and gradually you start to sleep, some good nights and some bad nights. As for the sleeping pills, you can phase them out at your own pace but it is wise to try and stop them because when you start to sleep without taking them it builds your confidence and that helps a lot with anxiety.
Give it a go SleepPiz, keep in touch with the community and let us help and encourage you through the programme. I sleep well now so I know that sleepio works. I see Megwich mentioned progressive relaxation, I found that very helpful. What also helped me was concentrating on my breathing (as in mindfulness) when I got into bed, it helped to stop my minding racing and get to sleep. It took me quite a few weeks to start sleeping as my anxiety was so bad along with my panic attacks, but I persisted with sleepio because of the help I got from the community.
Thank you peacock52. Lexapro is not a sleeping pill, but an “ssri” antidepressant I was prescribed many years ago due to my ongoing battle with insomnia. I'm on an extremely low dose, but it does help me sleep. I'm near off the med, but having a very hard time. I am SOOOO tired today, I can barely do my job or even deal with walking my dog. I will hope and pray for sleep tonight. I appreciate your response very much.
After a couple of good nights with over 90% efficiency, I had a very bad night last night. I am feeling depressed and on my knees. I have to work today and take care of my daughter.
I'm at the end of Week 4 and still having 2 or 3 nights a week of 2-3 hours sleep, which is just as bad as it was at the beginning.
I'm really struggling with QHR because I am on the verge of sleep all night and sometimes struggle to tell whether I'm in a light sleep or actually awake.
Also, after I put my daughter to bed at 9pm I have 3.5 hours of literally fighting sleep. I watch tv, knit, read, tidy the kitchen, ...but it's very hard to keep that up for hours on end and the minute I sit down I fall asleep. If I move my sleep window forward, when I get up in the morning I have exactly the same problem – fighting sleep for hours on end before the days gets going properly. Far too tired to engage my brain and work, but if I do something relaxing I instantly fall asleep.
This morning I feel overwhelmed, angry with myself, lonely.
Hello Alisonsarah, it's really tough for you, caring for your daughter and working whilst trying to tackle your sleep problem. You can only try the best you can to work around it. Take heart from the fact that you have had some nights when you slept.
More will come if you keep going.
Like most Sleepios I have had difficulty with SR and QHR. With QHR I don't clock-watch, as it makes me anxious, I get up when I feel I have been awake too long , which may be as much as 20 mins, but not more than half an hour( for me this is why it's the quarter hour rule rather than a specific number of minutes ). But it's really important to get up if you aren't sleeping to reinforce the bed/ sleep connection, which is at the heart of the Sleepios programme.
As well I try to practise the profs PR twice a day, and again before bed. Once in bed, try counting your breaths backwards from ten to one then starting again from ten. This is a Mindfulness technique, which I find helps to relax me.
Don't be angry with yourself, you are doing well against the odds. Most of all don't be lonely , keep coming to tell us how things are with you.
The early mornings after a poor sleep are the worst, I hope you feel a little better now
There is a reply for you above- sorry posted. In slightly the wrong place. Hope you are feeling just a little better
Thanks very much Megwich. Which PR did you use? Autogenic training or progressive relaxation? Both? I haven't been using them every day but maybe I should try. To be honest, I don't feel like I am doing well. I thought I was – last week I had fairly consistent sleep. But things have fallen apart again this week and things feel pretty much the same as they were when this all started a year ago, except that I'm in bed for much less time and am a lot less anxious about it all. More depressed than anxious.
Thanks for keeping my chin up. Off to listen to the visualisation download, and then one of the PR ones.
Hi Alisonsarah, hope you are feeling a little better today. I use the Progressive Relaxation one, also the Imagery one and also Mindfulness techniques
Weeks 3to 5 are very tough, most Sleepios then gradually improve as I did, but we all improve at very different rates. I got to 90%+ SE,shortly before and just after Graduation. Then it all fell apart and it took a lot of willpower to keep going, but with the help of the community I am beginning very slowly to improve my sleep again.
This is not a quick fix, but the prof gives you tools to help.
I printed out lots of the Thought Checker and Putting the Day to Rest forms. Filling them in each day really helps to settle my thoughts. I also follow the links in the emails the prof sends after each visit, and spend time reading the posts about specific weeks.
My bed time is 11-30. I start my wind down early, by switching off the phone and laptop at about 9pm, cleaning my teeth and getting into my PJs. I set up my bedroom -- switch on a low light and draw the curtains. I also put a book and a light blanket ready by an easy chair in the lounge in case I have to get up for QHR.
We watch gentle Tele until about 10 pm then I read and listen to PR. Until bed at 11-30
Try to develop a wind down routine that suits you and fits in with your daughter and you. It's really all about a good routine that you are comfortable with.
I am away for a few days so won't be posting, but will be thinking about you Alisonsarah.
If you post on your own profile it will appear in the moving band on the community tab. More Sleepios may respond to help you then perhaps. Hope you have a good weekend
Thanks Megwich. I am pretty good about following the rules most of the time. Bad night last night. Downstairs 5 times and went to the loo 6 times. Around 2.5 hours sleep I think. I've just done a calculation and on average over the last couple of weeks, my nightly sleep is considerably worse than when I started Sleepio.
Is that normal or does it mean this isn't right for me?
After having an 8 hrs or more sleep the night before, last night I didn't go to sleep until 5 :30 a.m. I was so sleepy when I went to bed but seemed awake when I got to bed & that wakefulness stayed with me until early morning.
No fun is it Jolene, typical of insomnia to be so tired but wake up as soon as you are in bed. But you made it to graduation which gave you all the knowledge you need to keep practising and slowly and gradually sleep will come.
What a lucky girl you are getting 8 hours sleep, maybe you could share how you managed it, I would love to know. So if you can do 8 hours one night then you can do it again…...keep trying.