1. < Sleep Health

Any experience or recommendations for online CBT-i programs

Posted by catlover64 @catlover64, 5 days ago

I've been struggling with insomnia. I was diagnosed with sleep apnea over a year ago. I thought using the CPAP would solve - or at least help with - the insomnia. No such luck. I've tried sleep aids like Ambien and extended release melatonin. I just don't like the daytime sleepiness I experienced with them. I've read that CBT-i can be helpful. It's difficult to find a local therapist who has training/experience, so I'm looking at online resources. I've found three - Sleepio, Sleep Reset, and Stellar Sleep. Has anyone tried one of these? What was your experience?

Interested in more discussions like this? Go to the Sleep Health Support Group.

Mentor
Laurie, Volunteer Mentor | @roch | 5 days ago

@catlover64
Mayo Clinic has developed an e module to help patients improve the quality and quantity of their sleep. You can access this module at: https://mccmscontent.mayo.edu/PatientEducation/PatientLearning/index.html

Other app to look at was developed by VA: https://mobile.va.gov/app/cbt-i-coach

I did Mayo online class, have not tried VA app.

I have tried few ideas from app, but also take Trazodone to help sleep. My hardest task is eliminating watching TV in bedroom. I am so use to falling asleep watching TV, but then wake up in middle of night with TV on. I just started using a timer on TV. I took a timer that I use with Christmas lights and plug into TV. When go to bed, set for 2 hours and TV then shuts off. I found it prevents waking up in middle of night.

Is your problem falling asleep or staying asleep?

REPLY
1 reply
catlover64 | @catlover64 | 4 days ago
In reply to @roch "@catlover64 Mayo Clinic has developed an e module to help patients improve the quality and quantity..." + (show)
@roch

@catlover64
Mayo Clinic has developed an e module to help patients improve the quality and quantity of their sleep. You can access this module at: https://mccmscontent.mayo.edu/PatientEducation/PatientLearning/index.html

Other app to look at was developed by VA: https://mobile.va.gov/app/cbt-i-coach

I did Mayo online class, have not tried VA app.

I have tried few ideas from app, but also take Trazodone to help sleep. My hardest task is eliminating watching TV in bedroom. I am so use to falling asleep watching TV, but then wake up in middle of night with TV on. I just started using a timer on TV. I took a timer that I use with Christmas lights and plug into TV. When go to bed, set for 2 hours and TV then shuts off. I found it prevents waking up in middle of night.

Is your problem falling asleep or staying asleep?

Jump to this post

Thank you for sharing the e-module and the VA app. I'll look into both of those.

Funny you should mention Trazodone. My doctor prescribed that for me. It was a 50 mg dose. I slept well the one night I took it, but I was so sleepy/groggy the next day. I ended up taking a 2-1/2 hour nap. I still felt out of it after waking up. I haven't taken it since. I can't afford to feel that way and go to work. Did you experience any side effects like that when you first started?

My issue is staying asleep. I tend to wake up around 3:30 and can't get back to sleep.

REPLY
1 reply
Mentor
Laurie, Volunteer Mentor | @roch | 4 days ago
In reply to @catlover64 "Thank you for sharing the e-module and the VA app. I'll look into both of those...." + (show)
@catlover64

Thank you for sharing the e-module and the VA app. I'll look into both of those.

Funny you should mention Trazodone. My doctor prescribed that for me. It was a 50 mg dose. I slept well the one night I took it, but I was so sleepy/groggy the next day. I ended up taking a 2-1/2 hour nap. I still felt out of it after waking up. I haven't taken it since. I can't afford to feel that way and go to work. Did you experience any side effects like that when you first started?

My issue is staying asleep. I tend to wake up around 3:30 and can't get back to sleep.

Jump to this post

@catlover64
With Trazodone, it is sometimes a timing or dosage issue. I am not medical professional, can just share my experience. My provider suggest half of 50 mg pills if taking late in evening or have problems with being sluggish next day.

I was not consistent when first started taking thinking I was so tired, I did not need. But then I would wake in middle of night, to late to take med and could not get back to sleep. So, now I take around 10 PM and wake up around 5 AM. My problem with Trazodone is sometimes I get very intense dreams. I guess it is a sign I am having deep sleep.

My provider also prescribed Gabapentin for restless legs that I also take at night. The combination seems to work for me.

Check with your provider if OK to cut dosage and see if you tolerate that better.

REPLY
Please sign in or register to post a reply.