Does sleep restriction work for long-term results?
Hi guys, new user here but I'm 40 years old and have had insomnia since my youth which started in my uni years (partying, getting up late, sleep pattern all over the place) and it never ever seemed to recover fully after that.
Fast forward to now, over 20 years later and I've still never had a whole week of good sleep. At it's worst I've gone up to two/three nights without even falling asleep once (racing heart, anxiety about not sleeping, usual things), or weeks of being awake till 6am and getting up an hour or so later. At best I have had say 3/4 good nights sleep in a week but that is very rare.
It's effected my life for such a long time that I'm not sure if it's even fixable by now or if my brain is broken, I can't hold down relationships or even plan things in advance as I'll never know if I'm well enough. I attempt to just soldier on anyway but you know how it is.
I'm also extremely active, I run often, hit the gym, play football, long walks so it would be a dream come true to fix it.
Currently I am going through a bad week of being awake till 6/7am so I'm struggling mentally and physically.
I have seen a lot about Sleep Restriction and CBTI, have any of you had long term tangible success with these and if so how long did it take for the Sleep Restriction to really kick in and start working?
Honestly if I could ask for anything in the world it would be for my sleep to be good long term.
Hey.. Been 10 years now.. I am 43.. Nothings working.. I have lost my marriage and looks . I am a walking disaster and being mocked where I live . I could use a friend . Anyone?
My heart goes out to you,
. It sounds like you have been through a truly difficult time. Do you know what triggered your insominia? Have you tried any treatments in the past? Has your doctor been of any help? Please know we are here for you whenever you need us. That's what we are here for -- to offer support and a safe place to vent. Gentle hugs. - Lori (Team Member)
CBTi does work. It is very hard though. I couldn't cope with the traditional way of doing it so I use a 'lite' version - I typically sleep for about 4 or 5 hours a night so I allow myself 5.5 hours in bed. Go to bed at 11pm, get up at 4.30am. When I sleep right through to the alarm twice in a row I move the alarm back 10 minutes. Not classic sleep restriction but it helps me. Whatever version of CBTi you choose, hang in there. Your sleep will improve.
Hi
. I am glad you found a method that works for you. Thank for sharing! - Lori (Team Member)
Hi, just curious if your insomnia has been improved. Sorry that it has been bothering you for so many years. This is new to me and am counting, it’s my 21 days going through insomnia. I’ve been taking sleeping pills for 9 days already and still afraid not being able to sleep if I don’t take it. I hope we all can go through this! That is absolutely awesome! I hope you have the same experience tonight. I don't know whether I mentioned this before, but when anxiety sends my brain racing at night, I force myself to count backward either from 100 or 200, depending on how wound up I am. I often have to start over because my my drifts back to whatever worries me, but eventually, focusing on counting backward prevents me from thinking about anything else and lulls me to sleep. Sort of like counting sheep, I suppose. Don't fret if you struggle again tonight. It might take a while to get back into a healthy pattern. Hopefully, you will wake up one morning and suddenly realize it's been weeks since you've taken any sleep aids. Sending lots of sleepy wishes your way. - Lori (Team Member) Thank you, Lori!
Hi
how are you getting on with the sleep restriction? You aren’t alone! I too often wonder if my brain is broken from long term insomnia. We can do this! There must be a way forward!
