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My biggest sleep challenge is delayed onset insomnia. It takes me hours and hours to finally fall asleep. The trap is that I, then, reset my wake-up time accordingly to try to minimize the sleep deprivation misery. Through the years- I fear that I have irreparably damaged my circadian rhythm. Plus- waking up late makes me feel distanced from people and the natural daytime world. I’ve been dealing with this for about 15 years and it continues to get worse with age.
There is still hope for you! Ann struggled with insomnia for 30 years and now sleeps well.
Ultimately, if you want to enjoy consistently good sleep you need to observe a consistent out of bed time in the morning. Staying in bed after your chosen wake-up time might feel good at the time, but it reduces sleep drive and disrupts the body clock.
The good news is, you haven’t irreversibly damaged your circadian rhythm with those late wake-ups. If you are determined to improve your sleep, I’d suggest starting by allotting an appropriate amount of time for sleep by creating a sleep window with an earliest possible bedtime and a latest possible out of bed time.
You might also find this video helpful: Why an inconsistent out of bed time can perpetuate insomnia even when you have a strong sleep drive.
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 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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