Chronic insomnia

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  • #37299
    dipti
    ✘ Not a client

      I have problem falling to sleep. I feel sleepy around 10 PM while watching tv, but as soon as I go to my bed, I can not sleep. One day I am little better and get 6 hours sleep, but the next day, I can’t sleep more than 3-4 hours or so. This is going on for 3-4 months. Please help.

      #37337
      Martin Reed
      ★ Admin

        Feeling really sleepy and then feeling wide awake when you get into bed is a classic symptom of conditioned arousal — because you have found it unpleasant to be in bed time after time after time, your mind has learned to associate the bed with unpleasant wakefulness. So, you feel sleepy when you aren’t in bed, but then when you go to bed your mind tries to protect you from what it sees as the threat of being in bed by making you awake and alert — and, of course, this is not helpful when it comes to sleep!

        The good news is that since this association has been learned, it can be unlearned by making sure you’re only in bed when either asleep or when being in bed feels good. If you get out of bed any time being in bed doesn’t feel good, you retrain yourself to see the bed as a more pleasant place to be because you’ll only be in bed when being in bed feels good.

        This technique is part of stimulus control and when combined with other techniques that help build sleep drive and lower arousal (such as sleep restriction) you will likely start to experience better sleep.

        Here are a couple of videos you might find helpful, too:

        What to do when you feel sleepy early in the evening but don’t feel sleepy when it’s time for bed

        How to stop the sleep roller coaster and make sleep more consistent and more predictable

        I hope this helps!

        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 Clarity 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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