Hi! My name is Bianca and I’ve struggled with falling asleep since I was very young. I am now reading Colin Espie’s book Overcoming Insomnia (the 1st edition) and I have started the CBT Sleep reduction programme last Saturday. My normal bed-schedule would be 11.30pm-7.30am; the new schedule is 1am-6.30am. I chose this schedule as it seemed more compatible with social life. Since then I have been sleeping very little, I am getting incredibly and unusually sleepy during the day and before my bedtime, and I am starting to feel even more anxious than before. When I am reading or watching something, I often doze off for a second, then my brain wakes me up, knowing that I need to wait for my threshold time to sleep. When I eventually go to bed, however, it seems that my brain wakes me up in the same way, although now I would be allowed to sleep.
I have some questions:
Is it normal to be so sleepy during the day?
How should one avoid the risk of dozing off before threshold time?
Is it normal that I am not feeling very sleepy around threshhold time?
Hi Bianca — what you’re going through is very common in the early stages of CBT-I, especially during sleep restriction. It can feel exhausting and even discouraging at first, but you’re not alone and it really does get better.
Yes, being extra sleepy during the day is normal — it means your sleep drive is building just like it’s supposed to. That grogginess and the little “nodding off” moments can feel frustrating, but they’re a sign that your body is responding to the new schedule.
To avoid dozing off too early, gentle movement and light engagement can help — nothing too stimulating, but enough to keep you alert until your set bedtime. And not feeling tired right at bedtime in the beginning is also very normal. Your body needs some time to learn the new rhythm you’re setting.
It’s tough, but you’re doing something that takes real commitment. Keep going — this phase is temporary, and the results are truly worth it. You’re making amazing progress just by showing up and sticking with it. You’ve got this.
Thank you, Glei! You are right, it is actually going much better. Today I finally hit 90% efficiency goal over a week for the first time, which feels incredible. And most importantly, I have started to worry less and feel more assured about being able to sleep. If anyone needs some encouragement to start the programme, it is tough at first but rewarding! Plus I am motivated to go out a lot, go to gigs etc, to stay awake until it’s time to let sleep come in
