Cbt-i

[JarHed]

Hey All

Like most of us here I suffer from sleep problems. I'm on a lot meds for a number of problems and don't really want to get on more, if I can help it. I recently started Cognitive Behavioral Therapy for Insomnia. I'm about 3 weeks in and I'm already finding that I'm having a better nights sleep than I've had in more than 40 years.

Like many things therapeutic, there's no magic just some changes that I needed to make. I know many already have routines before sleeping and that's one that I needed to create as well.

The main thing at the moment is trying to reset both my sleep cycle and circadian rhythm. Working to get them both in better synch. Not napping or falling asleep on the couch is gone as well. Also, restricting the actual time in bed sleeping relative to how much actual sleep I've really been getting. Quantifying by number of times I would wake up during the night and spend awake.

So the sleep deprivation at this point is the hardest part. I go to bed at 12:00 and get up at 6:00am. It's hard to make it to my bed time but I'm ready to sleep and fall asleep rather quickly. I'm not waking up as much during the night either. The alarm goes off at 6:00 and I could, of course, go back to sleep but I'm a bit tired but able to manage.

For me I like not having to take something and I've already seen some good results. The actual sessions where I see my therapist and discuss the past week will only last about 6 weeks. It is offered by the VA, don't shoot me here. I've gone this route because my psychologist is great, I'd go to her if I had didn't go through the VA.

If you have any questions let me know. I'll post more in the weeks to come to let ya'll know how it's going. A restful nights sleep doesn't seem quite as elusive as it used to.

Jar

 

[Ned]

That is valuable stuff Jar. And I can see how that regimen works. Good to hear and please, yes, keep us posted on the progress. Like we said on another thread, you've got to work on something to get results, but generally, you do.

 

[Wagon]

Roger that Jar. Cognitive helped my sleep immensely as well. Some of it so simple you'd think its stupid, but it works.

I do however fall out of good sleep patterns periodically. Then its back to square one.

 

[JarHed]

I do however fall out of good sleep patterns periodically. Then its back to square one.

I'm sure I will as well at some time. But once you learn what and how to do it hopefully it will be easier to regain.

 

[JarHed]

OK, so I'm starting week 4. I'd say at the present time the hardest thing to do is stay awake the last couple of hours of my day, from 10pm to 12.

My sleep's improved. I fall asleep quickly, 10 to 15 min, don't wake as much about 4 to 6 times which is greatly improved. I used to wake up a dozen times or more. When I do awake I'm back to sleep quickly as well.

I'm tired during the day but that's gotten better as well. I'm cranky now but that will fade with time, or maybe not. :ROFLMAO:

As with most things, there's no magic, just working the plan.

 

[Bradley Cochran]

I've got a suggestion for sleep, and it is actually rather simple. It may not do everything but it can certainly make some things a lot easier for you when you're laying down.

All you have to do is take a walk. It's as simple as that!

About a half hour or so before you're wanting to lay down and go to sleep, go outside and take a walk around. Look at things. Notice people. Focus on either specific or vague things for a second or two, then move on to something else.

It's important to look at things that are different distances and shapes and sizes of things. It's a simple trick to get yourself out of your head and actually thinking of the environment around you instead of receding back into your own skull.

Walk around for a while. You'll eventually get to a point where you may feel tired or drowsy from doing it, but that is not the time to stop. Keep going for a bit longer until you're feeling awake and alive again. That would be the time to go inside and have a good rest. It can take ten minutes or it can take four hours of this walking around and looking at things, but it's a start and should help a bit.

Give it a shot. Hope that helps out, Jar

 

[Anglesachse]

:ROFLMAO:

 

[JarHed]

I actually do go out a couple of hours prior to bedtime with my dogs. In general it's pretty dark in my yard and I take the time to observe the sky, a favorite night time activity.

Although I do walk around a bit the purpose is more in keeping with a routine before bed. Just as I wouldn't exercise, drink coffee or work on my pc I really want to wind down at the end of the day. As with all things, I'll keep it in mind and see what comes of it for me. I do believe you have to learn to tailor therapies to best serve you and I'm always open to new ideas.

 

[Bradley Cochran]

That's good and I'm glad to hear you do that. I agree that you need to tailor things to fit to your own self to a certain agree.

Hope it does well.

 

[Chin Strapped]

I'f I'm out walking tired before bed I'd be on edge, come back and take a knee in the hallway for half an hour :ROFLMAO:

Sounds interesting Jar, I'm with you on the sleep issues. Really hope it works.

 

[JarHed]

Hey All

Just an update. So, I've been at this now about 6 weeks and I can't believe the progress I've made. I'm currently logging 7 hours of sleep a night. I go to bed and get up the same times everyday, mission critical. I go to sleep quickly and stay asleep. I do wake a few times during the night, maybe 5 or 6 times but only to change position or go to the bathroom. I fall right back to sleep. I'm waking up more rested than I have in a lot of years.

Considering where I was when I started and where I am now, I wouldn't have believed that I could actually make this kind of progress. I'd recommend it to everyone. If you have any question, any, just ask. Better sleep equates to feeling better overall.

 

[Anglesachse]

................... I'm currently logging 7 hours of sleep a night. I go to bed and get up the same times everyday, mission critical. I go to sleep quickly and stay asleep. I do wake a few times during the night, maybe 5 or 6 times but only to change position or go to the bathroom. I fall right back to sleep. I'm waking up more rested than I have in a lot of years......................

Welcome to the healthy sleep club Granpa :cool: ain`t it just peachy finding something that ensures you get the rest and peace you need.

Chuffed to bits that you found something that is helping you after all this time.