improving sleep quality

[Jockboy17]

I was introduced to a Cognitive Behavioral Therapist who treats insomnia a couple of months ago. The protocol is referred to as "CBTI". It's a little deceiving in that the main components or tools are not related to the thought reframing common in CBT. There is that component but the main components are stimulus control and time in bed restriction.

"Stimulus control: if you do not fall asleep within about 15-20 minutes, leave the bed for a predetermined amount of time (15, 30, 45 or 60 minutes) and then go back to bed when that time is up. You do something mild during this prelude, not something stimulating. If you dont fall asleep within 15-20 minutes upon returning to bed, repeat this instruction as many times as needed." The design is to look to associate your bed and bedroom with sleep and not sleeplessness.

"Time in bed restriction: a straight forward technique that tailors the amount of time you spend in bed each night to your true sleep need. It involves a diary of information used to calculate just how much sleep your body needs and helps the coach determine your "prescription" for the amount of time you will spend in bed each night."

I'm just getting into the time in bed restriction piece but the stimulus control technique has been effective for me. I am taking sleep meds as well (currently gabapentin, requip (although phasing that out) and klonopin. I was taking all of these meds prior to starting this therapy and having great difficulty getting and staying asleep. I have had experienced significant improvement. I think it is worth exploring. John

[JMDean]

You’re fortunate to find an actual therapist to walk you through this. I wonder if others could access this via an online consult? The VA released an app around CBTi a while back (for their soldiers with insomnia related to PTSD). I’ve not used it but may be worth checking into...you can search CBT-i Coach by US Department of Veterans Affairs (VA) on the App Store

[Astra7]

Interesting. I spend hours in bed but often not asleep twisting and turning (with difficulty!). I will try this. Thanks

[grower]

My problem is waking at 4 and then that's it... think getting up and coming back to bed will just wake me up more but I can see the point at the other end of the night. Good luck with it and keep us posted.

[Donzim]

Please see my posts on sleep apnea.