Has anyone taken part in a sleep CBT course / sleep restriction programme for insomnia?

[irritablehead1]

I'm currently halfway through SLEEPIO, a CBT sleep course to rid me of insomnia.

If anyone has done this or similar, I've got a couple of questions

Yes, I did Sleepio. I found it very useful, although I didn't do sleep limiting thing. I stopped using it at that point as I was happy I was getting to sleep easily, and not waking during the night.

The additional thing I did was listen to meditations when going to sleep, and if I did wake during the night

What are your questions?

Yes I have

I haven't heard of this, so watching. Does it work?

I thought Sleepio was really good. I slept better when I followed it. Regret slipping back into some bad habits

Hi both,

I'm doing Sleepio. I'm at the sleep restrictive stage - which I do need to do as I'm sure I've been going to bed too early and this has only worsened the time I spend awake in the night (awakenings are my issue, not falling asleep).

So, I'm at the coal face with it at the moment - getting far less sleep than usual.

How long did it take before you saw an improvement? And I struggle to get out of bed after quarter of an hour if I'm still awake in the night - I want to stay in bed. but the instruction is to get out and only go back when you're sleepy. But everything I do moves me away from sleepiness - reading, sitting in a chair.

Just need some encouragement I think!

Thanks

Unfortunately it did not work for me but I see how it might work for others

I'm probably not best placed to help since it didn't work for me. I tried very hard

@notanothertakeaway

I thought Sleepio was really good. I slept better when I followed it. Regret slipping back into some bad habits

Oh that's good to know. How long did it take to turn around your issues? I do really think the science behind it makes sense and I really don't want to rely on melatonin, CBD oil etc forever

@Tuala

I'm probably not best placed to help since it didn't work for me. I tried very hard

Sorry to hear that. What programme did you do and why didn't it work?

I've done it and it did work to a degree..so after about 2 weeks my sleep improved but its complicated as have chronic health issues which means I do have to spend time in bed in the day so I slipped back quickly to chronic insomnia. Didn't use Sleepio but am a CBT therapist so followed CBT-I treatment protocol. Will probably try again at some point in future!

Does this work for people who can't actually get to sleep in the first place, or is it just for wakeners? Dh's record of no sleep has been 4 solid days.

@homeedregret

Does this work for people who can't actually get to sleep in the first place, or is it just for wakeners? Dh's record of no sleep has been 4 solid days.

It's intended for all insomnia sufferers.

Wow, your poor DH

Hi there
I have had sleep problems for decades and they got so bad a year or so ago I was desperate enough to try anything so I kept on with sleep restriction until it worked. It was very hard and you do have to push through the exhaustion. The thing I repeated when I wanted to quit was I want to sleep at night not in the morning!
It really helped that I had kept a careful sleep diary before I began so I knew I was only getting 4 or 5 hours sleep maximum on a good night. So I followed the plan and stayed up until 1230 and always got up at 6. After a few nights I started to look forward to staying up, I watched whole films after my partner went to bed. I found that it took only a few days before I really wanted to go to bed instead of dreading it. I stopped waking and not being able to get back to sleep pretty quickly.
Sleep restriction really changed my life and I am a total bore about it to everyone. And you don't need to get up and go for a run you are allowed to feel tired .

@Notgoodatpoetrybutgreatatlit

Hi there I have had sleep problems for decades and they got so bad a year or so ago I was desperate enough to try anything so I kept on with sleep restriction until it worked. It was very hard and you do have to push through the exhaustion. The thing I repeated when I wanted to quit was I want to sleep at night not in the morning! It really helped that I had kept a careful sleep diary before I began so I knew I was only getting 4 or 5 hours sleep maximum on a good night. So I followed the plan and stayed up until 1230 and always got up at 6. After a few nights I started to look forward to staying up, I watched whole films after my partner went to bed. I found that it took only a few days before I really wanted to go to bed instead of dreading it. I stopped waking and not being able to get back to sleep pretty quickly. Sleep restriction really changed my life and I am a total bore about it to everyone. And you don't need to get up and go for a run you are allowed to feel tired .

That's exactly what I needed to hear. THANK YOU.

I know I need to do this.

And I agree, already my evening life with DH is better. We are spending time together. I know I was going to bed too early.

It's just really hard at this point but I must persist

@homeedregret

Does this work for people who can't actually get to sleep in the first place, or is it just for wakeners? Dh's record of no sleep has been 4 solid days.

Yes either. I am a can't get to sleep at all person and can be awake until 3-4am regularly and then when I do sleep wake every 15 mins. When I properly did sleep restriction it does work, but it's hard.