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I have just finished Martin’s 8 week course and to my surprise I am doing a lot better with my sleep struggles. In fact, I have not suffered an episode of insomnia for a few consecutive weeks, but it’s been seldom since very early on in the course. Before I started the course I was at my lowest of lows. Well, maybe a close second to my last severe episode of insomnia. I was getting about 2 hours of sleep a night and I thought nothing can help me. I was even skeptical about this course. I had been listening to Martin on YouTube and his podcast occasionally and I really liked his stuff, especially compared to other insomnia coaches or programs. It still took me a while to enroll, not because of the price but because I thought I am beyond help, why bother. Ultimately I knew I had to do something different. I am happy to report that once I implemented the sleep window I saw immediate positive results. I sleep longer, better and have less wakeful time at night. I even go back to sleep after I wake up!!!!
Outstanding, @Kwamp!
It’s encouraging to hear that you found the sleep window the most impactful technique since, in my opinion, it may be the toughest technique to implement and some have difficulties consistently implementing it.
Scott
—If you are ready to stop struggling with insomnia you can enroll in the online insomnia coaching course right now! If you would prefer ongoing phone or video coaching calls as part of a powerful three month program that will help you reclaim your life from insomnia, consider applying for the Insomnia Mastery program.
The content of this post is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.
You’re getting results because of your curiosity and willingness to explore your sleep-related thoughts and behaviors and to commit to changes that you felt might be helpful.
What might be even more important than the fact you are now sleeping better is the fact you are perhaps living your life a bit more independently from sleep and the thoughts and feelings your brain might be generating!
In other words, you’ve regained control over your life.
Thank you so much for sharing!
—If you are ready to stop struggling with insomnia you can enroll in the online insomnia coaching course right now! If you would prefer ongoing phone or video coaching calls as part of a powerful three month program that will help you reclaim your life from insomnia, consider applying for the Insomnia Mastery program.
The content of this post is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.
Sleep Window question:
If only sleeping 4 hours, does that mean going to bed at 2am to be up at 6am?
Is there a minimum length the window should be?
Such a short sleep time makes for a very small window.
Suggestions?
Thank you for your input!
PS
The 4 hours are not 1 block, but a total of pieces.Hi @MaggieMae
Hello and welcome to this forum. I believe the minimum sw should be around 6 hours. It doesn’t matter if your nightly average is less than this, you always start with 6 hours. A common mistake is to start too short, then people find it’s impossible to keep to (kinda like restricting yourself to just 800 calories a day on a diet), or the enormous pressure they put themselves to sleep within that short window that makes it much more stressful and counter-productive. Hope you find this useful. Your best sleep happens when you are super easy-going about it, not feel pressured at all and just believe your body will allow it happen naturally. In other words, no longer using a sw. Good luck!
Great to hear your sleep is good I am on the free coarse(don’t have the cash for the paid coarse) I’m hoping it will help as I feel like my life is slipping away this is the second time I’m going through insomnia which causes debilitating anxiety and depression and I just can’t shake it this time. could I ask you what was the biggest game changer(train of thought and or action)you had or did to turn things around or was it specifically the whole sleep window thing?Thanks for sharing
I too feel like nothing is going to work for me bought meds at first which put me in debt and did absolutely nothing for me if not made things worse…. wishing peace and restful sleep forever,
BjornHi Chee
My question to you is what if your sw is 6hrs and you do this midnight to 6am but for some reason( work, travel,ect )you have to be up at say 4am how do you address this or do you just accept that you will be getting 2hrs less sleep?Hello @bjorn!
If you need to get up at 4am regularly then just start going to bed at 10pm so your sw is still 6 hours. Keep doing that and your body will start adjusting to the new timetable in a few weeks.
If your 4am wake up time is just a one-off, then just stick to your regular sw and you don’t need to change anything. It will mean you will sleep less on that particular night but us recovered insomniacs don’t obsess over numbers anymore. I will catch a nap if I have the chance (eg on a train or flight) and then just get on with the day. Normal people do that anyway and recovered people won’t be thinking much differently. In fact, physiologically, you and any normal sleeper are no different. Any difference exists only in mindsets and therefore this becomes a mental problem and not a physical one. Good luck.
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