[sjchris408]

Hello, I’m about 1.5 weeks in SR and starting to see progress. The last five nights, I’ve been able to get to sleep initially in less than an hour and often in <30 mins, which is a Godsend given the total inconsistency I experienced the weeks prior.

My challenge has been waking up in the middle of the night (3-5 am) and sometimes not being able to go back to sleep quickly. Given that, I’d say that I’m still not close to that 90%+ sleep efficiency. My sleep window is 12 – 6:30 am. I’m typically nodding off around 9:30-10 but I try to keep myself awake until 12.

My two-part question is:
1) When should I look at changing my sleep window? And should I pull it 15 minutes forward or 30?
2) I need to travel for work for a week, and the time zone is 2 hours ahead. Does that mean I should try to go to sleep at 2 – 8:30 in the new time zone, or keep my same one?

Thank you!

[Martin Reed]

Waking is a normal part of sleep and is completely out of your control!

I’d suggest adjusting your sleep window whenever you feel ready to do so and however you feel might be most appropriate for you. The sleep window can’t generate sleep, it simply prevents you from chasing after sleep.

Sleep efficiency isn’t a representation of the quality of your life — what you do when awake is what determines the kind of life you live!

You might want to make the hour before the sleep window begins the last time you check the time and then simply allow yourself to go to bed whenever you feel sleepy enough for sleep.

When you travel, I’d suggest keeping things the same if that’s workable for you. So whatever your sleep window is at home, keep it the same (destination time) when you are away. So, 12:00 AM to 6:30 AM stays as 12:00 AM to 6:30 AM — it doesn’t become 2:00 AM to 8:30 AM.

There will likely be some sleep disruption when you cross timezones — and that’s normal and to be expected. What’s more important is the fact you’re living the kind of life you want to live, even when difficult nights happen and even when you experience some of the difficult thoughts and feelings that usually come along for the ride.

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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.

[sjchris408]

Thanks Martin, your advice has been invaluable throughout this difficult bout of insomnia. FYI I sent you an email asking how I can compensate you for the time and resources you’ve provided.

[Martin Reed]

I appreciate your kind words and thank you for letting me know you found this helpful!

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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.

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