As Jinny said, Sleep Restriction is hard work!
I would add that you need to use your best judgement as to whether you need a nap for safety, or if you are feeling unwell. SR works best if you can stick with it, however unpleasant, but if you need to take a night off for your sanity don't beat yourself up over it! You know your own body, routine & circumstances better than anyone else.
It does get better! It just sometimes has to get worse before it gets better.
Best wishes – do post again if you need any more advice, or even just to rant about how awful SR can be. xx
Thanks so much, that is really sweet. It is nice to be supported like this!
Be encouraged to know that the intensity of this week and next will get better soon. If possible, try and keep your responsibilities etc. to a minimum and keep your expectations of yourself low. Hopefully you have supportive people around you who can help out with some of the things you normally do. Focus your mind on positive things-- this helps when the effects of sleep deprivation are heavy upon you. Be a good coach to yourself! : ) You'll get through this and it will get better!
Just another post to say it does get better….
No matter how awful you feel because of sleep deprivation tell yourself that at the end of the week if you stick to the rules you will almost certainly have slept well enough for the Prof to give you another 15 minutes.
Try not to do more tha you absolutely have to for the first week or two of SR- don't arrange to socialise or take on more at home or work than is absolutely necessary. Tell those around you at home or work about what you are doing. Hopefully they will be supportive and not make undue demands on you for the moment.
Good Luck and keep posting.
I finally got restful night of sleep. I hope
Hi Annie, a restful night of sleep certainly is a morale booster. You're on a good road, and there will be more good nights to come. This road can be unpredictable and not as level as we'd like it, but over time, your sleep patterns will improve.
Hello every1, I keep seeing the term SR. What does that stand 4? I have a history of intense psychological, emotional and verbal abuse from one parent, even sum physical and sexual abuse. The abuse happened mostly @ night, sumtimes all night long. Could my insomnia be related to the trauma I experienced growing up? It was a sumwhat strict home w/a religious upbringing.
As a result I am obese, pre-diabetic, suffer from insomnia, obstructive sleep apnea, carpal tunnel syndrome, mood disorder as well as a few other shall I say vices. I am in therapy which may well be 4 the rest of my life. I've done the sleep study, I am on the CPAP machine which has helped tremendously with the headaches I was constantly getting on top of everything else. Just no that there's hope and never give up!
Hi Maritza, SR is short for 'sleep restriction' which starts in week 3. So over the first two weeks you record your sleep and then Prof can work out your sleep schedule. He then gives you your bed time and getting up time and this restricts the amount of time you get in bed (SR). I think for most of us it is a 5 hour limit. This condences the amount of time in bed and helps you to sleep within that time. This can take a while to happen but once you start to sleep for 90% of that time Prof adds on another 15 minutes in bed with the aim of increasing your sleep time. You may reach 90% one week and not the next, but each time you do you are rewarded with another 15 minutes and this carries on until you reach the amount of time that you want to sleep.
Your story is really sad Maritza and I wish you well for the future.
So sorry. I thought the flag meant I could find this again as I am in week 2 at the moment. I didn't find it inappropriate at all. Just me not understanding the system.
I am in week 2 and was wanting to use the thought checker. I can't remember the idea of how to use this. Is there somewhere I can re cap and listen to the advice on how to use this tool please?
Enter “thought checker” or “how to use thought checker” in the search bar.
Hi this is my first week, feeling excited about making progress but know it is not an overnight cure.
Great idea about the colouring. Thanks.
Hi im having fear of sleeping and i really cannot figure out why. Whenever its coming up to my bedtime i start getting panic attacks and fear. Can anyone give me some advice on this, thank you
First of all, well done for finding sleepio and coming here on the community board to ask questions on your second day!!
I’m really sorry to hear you are having a fear of sleeping but you have taken the first step to dealing with your sleep problem :)
Often any underlying health problems cause our sleep to be disrupted. So apart from the obvious, covid19 virus that we are all worrying about, has something else happened recently?
Are you hanging onto a negative stressful event?
On this course, you will learn to spot things that are making your bed-sleep connection worse..for example do you use your iPad or phone/any other technology in bed? Do you read in bed?
The prof will tell you that your bed is for the two S's: sleep and sex only. So, you need to make sure that is all that’s going on there…no tech and no tv! 8))
Let me know any details you’re happy to share.
I had dreadful sleep until sleepio and now I’m much, much better thankfully.
I, too, was surprised at the anxiety and panic attacks I would have when it was time to lie down to sleep. I ended up going to a psychologist and found out that, in my case, being quiet and relaxing meant that I had to deal with emotions and thoughts that I had subconsiously put down or quickly dismissed during the day. And I never rested during the day--I always kept myself busy, which meant I never had to deal with the emotions during the day. But then I couldn't let myself wind down to sleep--in my case, it wasn't that the idea of sleep triggered my anxiety, it was that wind-down process of letting go and relaxing that was acutally doing it. I didn't “feel safe” and didn't know why.
I realized I needed to find out what was going on with my emotions, what was triggering my anxiety during the day (only a fraction of which I recognized at the time) and then worked with the psychologist to find means of identifying and dealing with both the triggers and the emotions during the daytime and even at night.
I also found a couple of books helpful in my case, one of which is titled Try Softer (although it's not for everyone--it does have a Christian perspective--and I wouldn't recommend a book alone without a professional psychologist or counselor for anyone with anxiety, knowing myself how bad it can get.).
I'm still working on it, but have started to see some real progress, both at bedtime and in my mood, habits, and relationships during the day.
Hi this is my first week. I sleeps rather quickly, but wakes up in between and then struggles to sleep. I then start listening to the people walking upstairs my flat !!!! Hope I can start sleeping soon after my breaks.
On day 5 of the sleep app, has anyone one else found 'monitoring' how many times you wake in the night makes you more conscious of the fact that you don't sleep well !!
Yes, I think we have all found it stressful trying to monitor how many times we wake in the night!
So it’s best not to worry too much about it. Just give it a guess.
The prof doesn’t want you to get upset by it and keep yourself even more awake and clock watching is not good. So, when you complete your sleep diary in the morning, just have a guess how many times you think you woke up – You don’t have to be completely accurate.
The Sleepio team have deliberately put times in increments of five minutes for things like ‘how long did the awakenings last for…' or at 'what time did you get up' because you just guess to the nearest five minutes.
Hope this makes sense and eases your worry 8)
I’ve also left you a message on your profile page to welcome you to sleepio.
Best wishes and luck,