Sometimes people tell me that they feel they can't improve their sleep because they just don't get sleepy enough for sleep. If you are one of these people, there is still hope for you!
Usually, the best thing to do if you don't feel sleepy enough for sleep is to wait until you do feel sleepy for sleep.
Related video:
Why you should stay out of bed until you feel sleepy even when following a short sleep window: [ Ссылка ]
However, if you find that you go for a day or more of no sleep before you feel sleepy and are able to sleep, then there are still some things you can do.
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What to do when you go through an endless cycle of bad sleep followed by better sleep: [ Ссылка ]
First, I would suggest implementing sleep restriction — a core component of cognitive behavioral therapy for insomnia (CBT-I) techniques. By allotting a consistent and appropriate amount of time for sleep, you can help build sleep drive and this can help you feel sleepy and recognize sleepiness cues.
Related video:
How sleep restriction can improve sleep even when you're only getting a few hours of sleep: [ Ссылка ]
If you have been implementing sleep restriction for a few weeks and still aren't regularly recognizing sleepiness, this could be because your arousal system is overriding sleep drive and/or suppressing sleepiness cues.
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Why CBT-I is so effective when worry, anxiety, and a racing mind are fueling your chronic insomnia: [ Ссылка ]
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When this happens, it can be helpful to take a more 'analytical' approach to CBT-I techniques.
By this, I mean simply engaging your 'robot mind' and following your sleep window. So, if your sleep window is midnight to 5:00 AM (for example), you would go to bed at midnight (even if you aren't yet recognizing sleepiness). Then, you would stay in bed for as long as you feel calm and relaxed.
If you ever feel anxious or frustrated when awake in bed, get out of bed and give yourself an estimated half-hour or so before returning to bed — and then repeat the process.
Then, no matter how well or how poorly you sleep, try to make sure you are always out of bed by the end of your sleep window.
It's also worth seeing if you can identify any 'sleep drive thieves' — these include daytime naps, morning lie-ins, and engaging in highly physical or mental activities just before bed.
Related videos:
Why you should avoid daytime naps if you have chronic insomnia: [ Ссылка ]
How to get out of bed at the same time every morning when living with chronic insomnia: [ Ссылка ]
Finally, it can be very helpful to give yourself a one-hour buffer zone before the start of your sleep window. During this time, engage only in relaxing and enjoyable activities — this can help you unwind, might uncover evidence of sleepiness (such as microsleeps), and help you recognize sleepiness cues.
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How a buffer zone can help you fall asleep when you are living with chronic insomnia: [ Ссылка ]
Why it's a good idea not to go online or use a phone or tablet just before bed and during the night: [ Ссылка ]
How microsleeps influence sleep drive and what you can do about them when you have chronic insomnia: [ Ссылка ]
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My name is Martin Reed and I am the founder of Insomnia Coach®. I offer sleep coaching services that give people with insomnia all the skills and support they need to enjoy better sleep for the rest of their lives. I also offer a free two-week sleep training course for people with insomnia at [ Ссылка ]
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All content found on the Insomnia Coach YouTube channel is for informational and educational purposes only. It is not medical advice or medical treatment and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or other licensed healthcare provider. All content is provided as is, and without warranties.
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