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View Full Version : Has anyone tried sleep restriction and stimulus control therapy ? Was it successful


Miznuvem0412
10-03-17, 01:27
Hi


I'm trying sleep restriction therapy and stimulus control
Has anyone had success with these two therapies for their insomnia


So far I'm on day 3
Catherine S
10-03-17, 01:39
Only an American :lac: There are some very strange threads on here these days. I don't think the UK members would even think about something like this. How exactly do you want us to react? So...over to you America, because we give up. Any advance on the DNA genealogy test by the way? :shrug:

ISB
Miznuvem0412
10-03-17, 01:44
It's a known form of CBT for insomnia .


Besides medication. I don't see what's so strange about it

---------- Post added at 01:44 ---------- Previous post was at 01:42 ----------


Only an American :lac: There are some very strange threads on here these days. I don't think the UK members would even think about something like this. How exactly do you want us to react? So...over to you America, because we give up. Any advance on the DNA genealogy test by the way? :shrug:

ISB



Sleep specialist recommended this. Don't see what's strange about it
Catherine S
10-03-17, 01:45
Oh, ok. Maybe the UK-ers who have tried CBT know about this part of it? I've just never seen anybody from the UK posting about this.

ISB
Miznuvem0412
10-03-17, 02:04
Oh, ok. Maybe the UK-ers who have tried CBT know about this part of it? I've just never seen anybody from the UK posting about this.

ISB

Yeah I have anxiety induced insomnia and was referred to a sleep specialist by my psychiatrist because meds are short term

Was made to keep a sleep log to see how many hours in bed I was in and how many I was actually sleeping .

I'm to sleep 2-8am no exceptions if I don't fall asleep within 20mins to get out of Bed and do something relaxing once I get sleepy to return to bed and try to sleep and so on .


The point is to Associate the bed with sleep /relaxation and not with arousal /stress
The idea is to break the cycle and strengthen the sleep drive and circadian rhythms .

I've been sleeping light. Waking up every hour , and vivid dreams , and anxiety in bed


The first two days were of light sleep and felt like I was awake and it was horrible

Last night I went to sleep at 2am didn't fall asleep removed myself from my bedroom did relaxation breathing for 20mins and returned to.bed at 3am and woke up at 430ish and then fell asleep
And didn't wake up 8am with my alarm going off .

The sleep was the deepest I've gotten since this crazy insomnia started


This therapy doesn't seem for the faint of heat and feels brutal

So let's see how it continues
sporque
10-03-17, 02:15
Only an American :lac: There are some very strange threads on here these days. I don't think the UK members would even think about something like this. How exactly do you want us to react? So...over to you America, because we give up. Any advance on the DNA genealogy test by the way? :shrug:

ISB

An American thing? Sleep restriction and pre-bedtime stimulus reduction is a first line treatment for Chronic insomnia and has been for sometime. Many times incorporated into the treatment plan through CBT.
Miznuvem0412
10-03-17, 02:22
An American thing? Sleep restriction and pre-bedtime stimulus reduction is a first line treatment for Chronic insomnia and has been for sometime. Many times incorporated into the treatment plan through CBT.

Maybe the health care system
Out there is different

Someone that has insomnia in the U.K. Has never heard of that and also had trouble
Getting even into therapy :/


By the way I'm also getting a sleep study to rule out sleep apnea. Since my tonsils are still swollen :lac:


Decided to give CBT -I a try

Seems difficult but last night my bed looked like heaven although my anxiety wanted to act up with jerks while drifting I ended up zonking out cold lol

I put my alarm for 8am and didn't hear it till 8:04 am
sporque
10-03-17, 02:26
Maybe the health care system
Out there is different

Someone that has insomnia in the U.K. Has never heard of that and also had trouble
Getting even into therapy :/


By the way I'm also getting a sleep study to rule out sleep apnea. Since my tonsils are still swollen :lac:


Decided to give CBT -I a try

Seems difficult but last night my bed looked like heaven although my anxiety wanted to act up with jerks while drifting I ended up zonking out cold lol

I put my alarm for 8am and didn't hear it till 8:04 am

Good, sounds like you're finally getting somewhere with the Insomnia!
Miznuvem0412
10-03-17, 02:30
Good, sounds like you're finally getting somewhere with the Insomnia!

I hope so it's too early to tell

I don't want to put my hopes up just yet
Catherine S
10-03-17, 02:43
Has been for some time Sporque? Where, in America? We small islanders will have to catch up :D
It just sounded like a typical USA thing. ...you know like how you all seem to know the complicated numbers on your test results...and then ask brits what the numbers mean :shrug: lol! We don't bother with the numbers, we generally just ask if we're dying, and if we're not that's ok then.

ISB
MyNameIsTerry
10-03-17, 03:43
It's just a name for a treatment tailored to an area. CBT is made up of many things and there are different styles of CBT that have developed into the "3rd wave" such as ACT, offshoots like DBT, TFCBT, melds like MBCT, etc.

Because the NHS has created the strip down model under IAPT, our CBT is very limited and more about exposure therapy. Ask most people on here about Cognitive Restructuring and they don't know what it is, yet it's a large & powerful element of CBT and has been since it's creation (coming out of the Cognitive Therapy side that was one of it's foundations).

When you hear the detail though, it's probably recognisable.