[evielution84]

Hello! Has anyone here found that stimulus control and/or sleep restriction have improved your sleep regardless of what caused it (i.e anxiety, pain, trauma, etc). Thank you!

[S.flaherty]

Yes it does work if you stick to it . I am on Martin’s 8 week CBT I course and it is very helpful. This strategy is part of it .

[Martin Reed]

Have you tried stimulus control or sleep restriction, evielution84? How did you get on?

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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.

[Kenny]

I found sleep restriction made my insomnia *much* worse.

 

Stimulus control did absolutely nothing for me.

[Martin Reed]

Hi Kenny

Thanks for your contribution. When you practiced sleep restriction, how much time were you allotting for sleep (and what was your average nightly sleep duration)? How long did you try sleep restriction before you decided it wasn’t helping?

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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.

[jillyrunpee]

I too have spent more than a year trying so many rituals, routines, better sleep hygiene and practices, electric brain machines, exercise, making the room as dark as possible, wearing blue blocking glasses, scents/herbs/teas/oils/etc…nothing helps me.

It is incredibly difficult to make myself get up after only 5.5 hours, and when I get up and down every half hour it only wakes me up more.

I am now trying to just stay awake continuously and see if at some point I get tired. I think I got about 45 minutes of sleep late this morning after being up all night…I figured I’d try to see if I could sleep, and I consider myself lucky that I got even 45 minutes.

My doctor has been working with me all year and has nothing else for me to try. Nothing he will give me works (he won’t give me any sleep meds). I have to get sleeping pills across the border in Mexico, and use them as sparingly as possible.

It’s beyond awful.

[jillyrunpee]

I do not remember what to do for the stimulus control.

[Martin Reed]

Here’s an overview of stimulus control for insomnia, jillyrunpee.

—

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.

[jillyrunpee]

Thank you. So this is the part about conditioning yourself to associate the bed with sleep, it seems:

“Many insomniacs see their bed as an enemy and a place to fear. They see their beds as a place of wakefulness rather than sleep. Stimulus control corrects this by reducing the amount of time spent awake in bed and making sure that the bed is used only for sleep”

And it takes about two weeks for this to kick in? That is a LOT of yo-yo nights. Man. That’s pretty painful for those two weeks, esp if it doesn’t in fact help. I am not really sure what the sleep pressure is…does it start from scratch after each night where one has actually slept?

[Martin Reed]

It can involve a lot of yo-yo nights, yes. However, after a couple of weeks (often less), you can expect to see improvements in your sleep. The alternative is to continue as you are and struggle with sleep for the foreseeable future. This really is a classic example of short-term pain for long-term gain.

Good luck!

—

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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