Tossed and turned? Out like a light? However you slept last night: share it here!
I slept so good and I woke up early and starting running and I got a text message from my ex(my kids dad) saying my son has a swollen jaw than I was so upset and my body was stressed but at the same time I was like I couldn't move at at all..
Slept badly last night. Does anyone else find relaxation techniques only work once or twice? After a while of not sleeping, I can't help but get really anxious no matter how mindful I'm trying to be.
Hi Xantheb, don't dwell on what doesn't work, keep searching for what works for you. In my early days with sleepio nothing relaxed me and yes some things worked once or twice and then didn't work again.
I always stuck to the rules, going to bed at the right time, getting up if I couldn't sleep, and getting up in the morning at the right time (according to Prof). I think it was repetition of this that eventually got me sleeping.
I used to listen to Progressive relaxation every night, usually before going to bed. Then I tried listening to it in bed. I tried other relaxation tapes, mindfulness, the list just goes on.
Getting out in the fresh air is one of the best, getting a bit of exercise, eating healthily and watching the alcohol consumption and weaning off of sleepin pills.
Being repetitive every night sets a good message to the body clock. It took a long time but well worth it. I still stick to the rules now because I sleep really well and I don't want to have to go through insomnia again.
Sleepio works, keep at it and you will succeed.
Well the first ‘blip ‘ in a long time last night, quite surprised as with moving I thought it would be a regular thing, in truth it was my tinnitus that was doing it for me most times I can just ignore it but last night it seemed louder and more prominent than ever.
I was pleased with myself as I didn’t succumb to (I haven’t got any stairs now) to getting out of my bed and going to y settee I lay there silently and it must of been an hour before I went off.
The good thing is I didn’t experience any anxiety problems about it as I did in my first time when I joined Sleepio.
Just to let people know if you stick to the ‘profs’ rules like I do most of the time he won’t let you down.
In reality I should of done the 1/4 hr rule at first I used to stretch it to 1/2 hr solely to compensate my tinnitus and it worked for me at the time and you learn what works and what doesn’t.
So good luck and best wishes to all.
Hi Trevor, those bad nights still crop up occasionally don't they, I had one a few nights ago but that was because I pigged out on food that I know my body doesn't like, serves me right!
But you are right, if you stick with the rules that Prof asks of us, then we will gradually learn to sleep again, and so long as you stick with it, your sleep will get better and better, which is what I have found.
Looking back I can see how it all works and why you have to persevere with it.
So take note everyone.
Over the busy weekend and the less sleep I got or went to bed late I still feel refreshed like I got 8 hours of sleep even thou I exercised and my legs are burning and hurt a little bit…
Last night I had no sleep. I was sleepy when I went to bed. I got up and did things suggested by the Prof. My sleep has improved with Sleep Restriction, I really thought things were on the up. Yesterday was a good day, but I can’t fathom out why I stayed awake ALL night. How many of you have this problem. Am I alone.? Please help & advise.
I'm interested to hear about your sleeping pills. Are they prescribed or over the counter? There definitely seems to be an optimal time to take them. Like you, if I take too early they wear off, too late and no good. Don't know the answer I'm afraid but 12 is probably the best time to take
Relaxation has never worked for me. I guess some people find it hard to relax and I'm definitely one of them. I understand completely about the anxiety. No matter how you try to relax it has the opposite effect. If you want to to clear your mind you could try the “the” technique, ie just think of the word the thus blocking everything else. Sometimes works.
Finally somebody with the same problem. Many nights I don't sleep at all. I started the course last summer but because I don't sleep in the first place it was impossible for me to restrict it. “How do you restrict NO sleep?” I found myself lying awake in a cold room when I could have been lying awake in a comfy bed. I your no sleep at all is a one off, try sticking with the programme. You can survive on the odd night with no sleep, it's when it become chronic you struggle.
Hi noddy, I have been tak8ng Ativan. The generic name is lorazepam. It is in the benzodiazepine family. Since it has been linked to Alzheimer’s, i am trying to get off of it. I used to take 1 mg at bedtime, around 11, and another 1 mg when I woke up for the bathroom, around 2-3 am. I gradually reduced both doses. I no longer take any at bed time, but I still need half a mg in the middle of the night. It seems to last 3-4 hours for me, but I think it’s supposed to last longer. In the US, it must be prescribed by a doctor.
Also, noddy, benzodiazepines are pretty well known for causing dependence and requiring increased doses over time.
I just started week three, I almost had a full night sleep, 89% efficiency, and my body is screaming for more bed time, it's hard. Need a coffee or something this Sunday morning :)
I also found the restricted sleep week quite tough.
Although I seem to be sleeping better than some people here.
I found myself staying awake longer than my earliest sleep time, just to make sure I would go to sleep when I finally went to bed.
I can't deal with getting in and out of bed just because I am not going straight to sleep within 15 minutes.
Maybe I should have selected a later bedtime at the start of the week? :)
But in the morning I also adjusted my wake up time to match the sleep time I was expecting. Which seemed to work okay.
So the average night was 90% efficiency. With just one bad 75% night.
After the week I am feeling fairly tired so I'm looking forward to longer sleep this week… If I can maintain 90% efficiency or better I should be okay.
I think you are doing OK. My average is about 39%-42% and has been for over six months. 75% would be wonderful.
I am praying for you noddy that you have a restful sleep this and the weeks to come.
You wouldn't believe how much better I have slept when I don't feel sick anymore..im not tired or dragging I can so totally tell the difference in everything…
YES. I can't count the things I've tried that gave me so much hope, then stopped working after a day or two. It's crushing. Some have been relaxation techniques, some mindfulness things, some things like self-talk. Not many seem to work more than a few times, although some I've found if I keep at them, my brain eventually seems to associate them with a non-anxious state. The sensory-based ones (sometimes called “grounding”) seem to do that best for me.
Thanks for posting this. I find this whole thing extremely frustrating. I've gone from pretty regularly getting 6 to even 8 hours of sleep almost every night to 4, 5, 6 just in the last week, and I can't figure out why.
I don't sleep at all how do I restrict my sleep window
In session 3 Prof will give you your bedtime and getting up time and you will work with that. I didn't sleep at all when I joined sleepio unless I took a sleeping tablet, even then it was only 3 1/2 to 4 hours max. Plus sleeping pills are really horrible to use. I was only on them for a few weeks.
So when Prof gave me 1.15 am bedtime, and 6.15 getting up time it was really hard. Plus of course up and down the stairs at night because I couldn't sleep. It was unpleasant to say the least, but insomnia is unpleasant and unless you do something about it like CBT, then your insomnia will continue.
At session 2 you haven't started yet, just do what Prof asks of you and you will start to sleep. It's a bit haphazard to start with, some nights sleeping and some nights not but it evens out in the end.
Give it a good go, it isn't a quick fix, but it works. I sleep well now and so glad I persevered.