Cognitive Behavioral Therapy or (CBT) Worked For me

Perimenopause... can make anyone crazy, but luckily it's not forever and you can fine tune your Cpap in time (hopefully sooner though). Good luck.

Diamondminek wrote:http://www.llttf.com/
Live life to the full is the programme - online and there's a range of books available too.
It is prescribed by the nhs here, and certainly worked for me, and has helped a few friends out too. I am trained in delivering the course too.
I'm not sure how specific it is to sleep, but I'm pretty sure it covers it - and if your insomnia stems from anxiety it will help that amyway. It can help with adjusting to a diagnoses (of sleep apnoea or anything really!) and the lifestyle changes that might be needed too!
They also do some really good stuff for new mums/ parents.

This is a very interesting site. Very well done.

kaybaby wrote:

Julie wrote:Kaybaby - try another psychologist, one who's actually interested in helping you. Anyone can do CBT unless they're incredibly obtuse and incapable of any personal insight whatsoever.

Thanks. I also did hypnosis with her before I moved on to another psychologist. 4 weeks of CBT and so far nothing stops my 2-3 am wake up. Now, we are working on falling back to sleep.

Is the 2:00 or 3:00 am wake up your only wake up during the night? And how long does it take you to get back to sleep after you wake up?

It seems to me (based on my own CBT-I experience) that some of your CBT-I ought to be geared to figuring out a way to minimize your reaction to the wake up itself. If this is the only wake you experience and it's reasonably short, then you need to figure out a way of NOT letting the fact that you woke up at 2 or 3 am determine how you feel in the morning.

I really believe its related to my hormones and Peri Menopause. Same thing happened to my sister. Lasted until menopause and things got back to normal.

Quite possible. Perimenopause and menopause do tend to change a lot of things. And in that case, what's going on is perfectly normal and the CBT should focus on strategies for coping with the wake rather than trying to eliminate the wake.

I'm glad that things got back to normal for your sister. And I hope it works that way for you.

For me? Nope. No such luck. My sleep has never fully recovered from the double whammy of menopause + CPAP adjustment at the same time. But I have learned to not worry about a few wakes here and there each night. And CBT-I helped me teach myself how to get back to sleep quickly after I do wake up in the middle of the night. And most of my wakes are so short that I don't remember them in the morning. I only know they are there when I check my data (for other reasons) in SH and there are always a few places where I turned my machine OFF and back ON during the night that I don't remember. (Turning my machine off and back on reduces my pressures back to my min EPAP = 4, min IPAP = 6, and that allows me to get back to sleep rather than start worrying about aerophagia in the middle of the night.) For me, it's a really, really good night when there are only 2-4 of these OFF/ON cycles, they're spaced at what looks like post-REM wakes, and I don't remember any of them. I've learned, that's enough to give me a good night's sleep if the AHI data is also reasonably good.