Sleep restriction for insomnia - what's the "wake time"?
Posted , 4 users are following.
Wife has had insomnia for several weeks, GP has recommended sleep restriction. Went to bed at 3am for 15 mins, no sleep so got up, tried again at 4, 5, 6, still awake at 06:30. GP expected her to get 5 or 6 hours from 3 till 9.
From what I've read online most sources say to get up at 9am regardless of how little sleep, but notes from gp suggest she should keep trying - so might have got to sleep at 2pm then expected to sleep till 8pm.
She was so fed up at 6:30 that she resorted to half a zopiclone which GP obviously wants her off (so does she!)
Spoke to (different) GP who advised the "get up at 9 regardless" approach but was clearly not sure....
So which is it? Get up at set time even with no sleep, or keep trying till she passes out?
0 likes, 3 replies
dawn80570 dh8536
Posted
Hi, I have insomnia since 2004 and I was told to get up at a reasonable time and have a bath or shower and then plan ur day, as for the night time, have a bath or shower at a reasonable time then sit and relax and then decide what is a reasonable time u want to go to sleep, I was told in recent months, if u want a good nights sleep then u need to cut the daytime snoozing out. Try lavender essential oil in the bath on a night, it should help, I've had insomnia since 2004 and I have cut the daytime snoozing out and I'm just starting to get a good night sleep.
icecool dh8536
Posted
No computer, phone, before retiring.
Avoid caffeine and chocolate, sugar for a few hours prior to bedtime.This is said to make a big difference.
LMEON balm.
Spray of frankinese oil under the pillow.
Listening to radio .
Making sure the bedrroom is at a comfortable temperature. Making the bedroom nice and tidy so it becomes a sanctuary rather than a crash pad.
Relaxation tapes.
Thinking pleasant thoughts whilst trying to get off to sleep.
Hope the above helps.
dawn80570 dh8536
Posted