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Re: Will I make it through this?

Posted by looking for zzz on January 26, 2005 at 21:57:01:

In Reply to: Will I make it through this? posted by hopeandfaith on January 26, 2005 at 13:05:34:

H and F,

You should try to get the book called "Say Goodnight to Insomnia". Sleep restriction is a wonderful technique. Your sleep onset insomnia is going to be super easy to overcome with sleep restriction. However, there are other techniques you should find out about as they will also be valuable in your quest to get better. These other techniques are described in some detail within the book I described.

Other things will learn include:
- bootzin technique. This technique is particularly helpful in breaking any negative associations you have with your bed/bedroom.
- stimulus control. This helps you in a routine where wind down your day before you go to bed.
- sleep system education. This is incredibly important as it tells you how your sleep system works. It will help eliminate some of the angst caused by inaccurate beliefs and expectations about sleep.

You can get yourself started by putting together a sleep schedule such as in bed by 12:45am and out of bed by 7:00am. You should get yourself into "dim" lighting by about 11:45pm. Like 2cattom says, it is crucial that you get out of bed at the same time every single day, regardless. This will anchor your body clock and will eliminate your sleep onset insomnia in a few days. It is also crucial that you do not take a nap before your bed time. You will notice that as you are waiting for your bed time, you will feel incredibly sleepy. You should fight the urge of falling asleep prior to your set bed time. If you do not feel sleepy prior to your bed time in the first few days, don't worry. It will happen.

Good luck. Keep asking questions if things are not clear. There are many SR veterans on this forum that can provide a lot of insight.


ZZZ

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