The somnolently challenged amongst you may be interested to know that I have signed up for an online sleep improvement programme based on CBT techniques - called rather charmingly Sleepio!
I have fallen back into an old pattern of struggling to sleep on the nights before getting up early for work, averaging about four hours on these nights. I just about (but at a cost) manage to work adequately, but only really because I finish early and know I can then come home and lie down... I am fairly sure it was the impact of sleep deprivation on my immune system that contributed to my falling prey to such a vicious flu. From which I am still recovering, and the cough comes back when I get tired... The rest of the time sleep is usually adequate but with blips, and hormones are also a factor as I move from peri-menopausal to officially menopausal... Hmm. Time to do something, I decided this week, feeling pretty desperate. I have never wanted to resort to drugs, although I would if there was nothing else, so enter the darling psychological therapy of our times. Online! How 21st century can you get?
Every week I have a 20 minute online session with 'the Prof' - a cartoon character about two inches tall with a dog called Pavlov... Week one of the programme involves nothing more challenging than filling in a daily sleep diary, which gives you a picture of your 'sleep efficiency' - how many of the hours you spend in bed you are actually asleep. Expressed as a percentage. There will be relaxation techniques, and a tailored programme to improve the sleep efficiency, by limiting the hours spent in bed. There is also an online community of fellow travellers, which of course I've already joined. Last night, despite the fact that it was Saturday, I slept really badly, maybe four hours. Partly I was overly aware of the sleep diary I'd be filling in in the morning. Ho hum. I'll keep you posted.
3 comments:
Oh, please report back! I'm very interested.
Although my isomnia is not as bad now as it was during the menopause, sadly the several years of very poor sleep seem to have established habits of not sleeping that reassert themselves at the slightest stress or disruption.
And I guess that if it's largely a matter of habit, this should be a prime candidate for CBT (against which I am somewhat prejudiced, especially if online and involving a cartoon character (ugh!) - but this is a prejudice I'd be very happy to lose).
Good luck!
I tend to think one of the bad things about insomnia is the loneliness of it, so perhaps joining any kind of programme or group of fellow sufferers/travellers might be helpful anyway. Though of course losing sleep worrying about the sleep diary sounds somewhat counter productive.
One of the ways in which my previous, albeit very part time, work took more out of me than the hours and money involved warranted was the poor sleep before early starts. This often necessitated afternoon sleep afterwards, which I'm not too great with, since I can't really do quick power naps and it leaves me zonked for hours after.
Anyway, Sleepio is a very cute name, I do hope it helps!
Must send my dear one to this site.
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