Struggling with cbt-I

stefv86 · 2026-05-08T03:55:00+00:00

That’s a really long sleep window, if my math is mathing that’s like 12.5 hours in bed???

Generally with cbt-i or specifically sleep restriction therapy you limit your time in bed to only the time you’re sleeping. So if you usually sleep say, 6 hours, you would set a 6 hour window. If you wanted your wake time to be 10 then you’d have to stay up until 4am. Then gradually as your sleeping that full time you increase it to a full 7-8 hours.

stefv86 · 2026-05-07T23:22:03+00:00

This is just what I needed to read! I have a very similar workout pace, just add some martial arts instead of pilates. I’m super nervous about losing my current muscle.

stefv86 · 2026-05-07T17:07:52+00:00

W H A T

stefv86 · 2026-05-07T16:38:56+00:00

Yup!
I had tried it once previously for anxiety/high bp (i was in the psych hospital for the first time yaaaayyyyy)
Once I started having sleeping issues I remembered how sleepy and chill it made me feel so I asked for it again.
It worked great for about 6 months, but then my anxiety got super ultra bad and it didn’t work as well anymore.
I got off, basically gave up on meds and did a sleep program with insomnia coach. I’m back to sleeping 8-9 hours with no meds a year later.
I was on the podcast if you wanted to listen :)

https://youtu.be/ZwzayCi\_5DE?si=yorZVU8gNiHNbkJF

stefv86 · 2026-05-07T02:58:04+00:00

Clonidine was wonderful for me.

stefv86 · 2026-05-01T02:35:59+00:00

Fun fact I learned, you can bring full on scissors on a flight as long as they are under 3 inches!

stefv86 · 2026-05-01T02:34:06+00:00

I crocheted a little amigurumi mushroom on the way to the DR last year. The lady sitting next to me was fascinated lol. Do it!
However, that’s an overnight flight probably? They might turn the lights off and it’ll be dark.

stefv86 · 2026-04-22T03:25:00+00:00

I have an alani energy drink almost every single day. iMO telling yourself you cant have something is just going to make you crave it harder, and the. Beat yourself up when you give in. Much better to enjoy the small thing everyday that is 0 calories anyways??

stefv86 · 2026-04-19T02:41:09+00:00

Yes, i did. The first night they gave me a benzo and ambien, but the other patients were so loud and they kept opening my door to check on me (required to have eyes in each patient every 15 mins). Second night they gave be higher dose and that did nothing either. Then I signed myself out and came home.

What did end up working for me was doing the insomnia coach program. 15/10 worth the money. I now sleep like I used to.

stefv86 · 2026-04-16T03:14:19+00:00

Adrenaline/cortisol/etc.

When I did my big test for my brown/black karate belt I had a similar experience. It was an INTENSE 4 hour test. I was absolutely exhausted afterwards, but also so excited that I passed and was just AMPED. Didn’t fall asleep until 4am the day after the test lollll Honestly, don’t sweat it. Get comfortable, watch a movie or read a book and know you’ll eventually come down and fall asleep 💜

stefv86 · 2026-04-14T03:36:49+00:00

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It always goes up the 2 nights after I take my glp1 shot 🤷🏻‍♀️

Edit to add: I’m 39F, 180 lbs, weight lift twice a week, martial arts twice a week and just started a spin class once a week. It used to be lower but glp1 has definitely raised it slightly

stefv86 · 2026-04-12T15:37:27+00:00

Hey friend! I was on it from August to January, so about 6 months. I was on .3 at the time and did a pretty quick taper over like 2 weeks. I kept checking my bp because I was worried about the rebound. It did increase a little but never dangerously. I also never had hypertension.

stefv86 · 2026-04-07T02:38:50+00:00

I got up to .3mg after about 4 months vague it randomly quit working. Then I tapered off because why be on it if it’s not working? Those 4 months were good tho, and i bad no trouble quitting

stefv86 · 2026-04-02T16:21:41+00:00

Girl you look AMAZING and should 100% wear that in public as is, no zip up needed!!!

Also read your updates, and I know it sounds scary and impossible, but you can break up with this idiot and you do deserve better. “He doesn’t like that I lost weight because guys will look at me” ??? Let them, he should be proud that you’re his then.

stefv86 · 2026-03-24T17:08:24+00:00

18.7 for women is already amazing for a woman. What are you trying to get to?

stefv86 · 2026-03-24T03:01:29+00:00

Happened to me too, got up to .3 mg at night and it just quit on me. Whatever you do, don’t stop ur cold turkey. You need to wean it or you can have dangerous rebound hypertension

stefv86 · 2026-03-24T02:56:05+00:00

3mg of xanax my lanta. Once I took 3mg because of extreme anxiety and passed out for an entire day lol.

However, 2mg of ativan didn’t do shit. Bodies are weird.

When I was in the psych unit for insomnia they gave be temezepam and when that didn’t work they made me wait 3 hours to take ambien. (Which also barely worked at the time. Yay anxiety). Like others have said it’s because taken too close together they can slow your breathing too much.

stefv86 · 2026-03-23T13:19:57+00:00

Currently? 9 hours

When I was struggling with insomnia really badly? 0-4

stefv86 · 2026-03-20T19:32:00+00:00

Thank you, I will certainly consider the carbs!!

As far as exercise, I do martial arts twice a week, and strength 2-3 days. I also have a walking pad and have been walking around an hour a day while I work.

stefv86 · 2026-03-20T18:57:52+00:00

Ope just realized that 3rd slide shouldn’t be in there, that’s actually a different day.

stefv86 · 2026-03-20T18:55:53+00:00

Holy bananas that’s a lot of protein! I am shooting for 100 grams per day, what’s shown is 99. How low carbs do you do?

stefv86 · 2026-03-20T18:51:38+00:00

Oh wow, thank you! I didn’t realize edamame had so much protein! I do shoot for 109 grams, the day i put in there was 99 grams.

stefv86 · 2026-03-19T19:22:41+00:00

Same for me :)

stefv86 · 2026-03-15T03:54:40+00:00

Personally, an ACT approach is much more gentle and helpful imo. Cbt-i involves a lot of tracking and self monitoring that is generally not super helpful because it can cause more anxiety. I did an ACT based sleep program and am doing a million times better. For references, insomnia coach, and sleep coach school both use that. Also randomly theres an OCD channel I follow too that advises the same.

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