[JTyler]

I’m in early week 4 of a cbt-i course which I’ve followed very well. I was sleeping great for about a week. In the past couple of nights I’m waking up after 3-4 hours like I used to before the course began.

Is something wrong, or are there typically ups and downs during cbt-i?

[Scott]

Nothing wrong at all, @JTyler. These setbacks can certainly be discouraging but they’re all part of the process. Even though I’ve been “cured” of insomnia for a few years, I still experience an occasional middle-of-the-night awakening but I don’t allow that to frustrate me and know that it doesn’t determine the outcome of tomorrow or the sleep I get the following day. Is it difficult for you to fall back to sleep after waking?

Scott J

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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.

[JTyler]

Thanks for the encouragement!

Yes, I usually do not fall back to sleep after waking, no matter the time.

Are we supposed to *only* stay up for 15-30 min and then get back in bed, or truly wait until we’re sleepy, no matter how long it takes or even if it doesn’t happen?

Thanks,
Jessica

[Scott]

Jessica,

Great question! Instead of measuring the time you’re awake or watching the clock in the middle of the night, return to bed when you’re sleepy. With stimulus control, we’re trying to train the brain that being awake in the middle of the night is ok and shouldn’t cause us anxiety or frustration.

Scott J

—

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.

[JTyler]

I’ve been doing that, but haven’t reframed the thoughts yet…

Thank you!

[Author]

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