[billybuddhav]

Hello,

Just writing this post to confirm my membership. I have had insomnia for 11 years now. Sleep maintenance is my biggest issue, as I often fall asleep in under 40 minutes now. I average about 3.5 hours per night. Winding down before bed, with no device screens and the lights off, helps me sleep. I have been doing sleep restriction therapy for 10 days now. I am falling asleep faster but still only average about 3-3.5 hours per night. My sleep window is 5 hours 45 mins so I probably need to reduce it to 5 hours. Anyway, that’s just a bit about me. I’m hoping if I adhere to CBT-I strictly over the next few months I’ll be able to sleep 5+ hours per night.

[Martin Reed]

Welcome to the forum — I’m so encouraged to hear that you’re implementing evidence-based techniques such as sleep restriction to improve your sleep and that you are already noticing that it’s becoming easier to fall asleep. When you wake during the night, why do you think you find it hard to fall back to sleep?

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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.

[billybuddhav]

My mind is very awake and alert when I wake up. I think a lot. Not anxious or stressful thoughts but I am just very awake. Takes me hours to wind down again. I am past getting frustrated or upset about sleeping now though- I normally just lie there and think.

[whitelori]

billybuddhav – I can totally relate to this. It isn’t always anxiousness or stress, the brain just wants to stay busy. I wish there was an off switch!

[Martin Reed]

Sometimes it can be helpful to write all the thoughts that tend to run through your mind during the night on a piece of paper before going to bed — this of this as a “mind dump”.

If the same thoughts return during the night and you are finding it impossible to fall back to sleep, it can be a good idea to get out of bed and do something relaxing and enjoyable to distract your mind and return to bed only once your mind has calmed down.

It’s also helpful to make sure you aren’t allotting too much time for sleep each night — use sleep drive to your advantage to help reduce the amount of time you are awake during the night and consolidate your sleep.

—

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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