[Aprilwill66]

There are many nights I have difficulty falling asleep. How do you relax enough to fall asleep?

[Scott]

Hey @aprilwill66 – welcome to the forum!

Before you began having issues falling asleep, what were some of the activities you used to do to relax before bedtime? It might be helpful for you to explore your hobbies, interests and other activities that you enjoy doing that aren’t overly stimulating at bedtime. Do you like to read, craft, listen to podcast, meditate, watch a good documentary/show, etc? I’d caution you on engaging in any activity that could be considered as sleep effort since sleep doesn’t respond to those efforts and makes it more difficult to achieve. For example, meditate for relaxation instead of trying to fall asleep.

I hope that helps generate some ideas!

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.

[Aprilwill66]

I do have a routine before bed . I guess my question is more what to do with my thoughts when my head hits the pillow? Do I just allow them to be and I will eventually fall asleep ? My thoughts just bounce around. I try so hard to relax in bed and not think of anything. It’s so hard for me to remember what I did when I was a good sleeper .

[Martin Reed]

I have a feeling the reason why it’s hard to remember what you did when you were a good sleeper is precisely because you didn’t do anything — sleep was something you didn’t really think about or pay much attention to! Do you think this might be an accurate suggestion?

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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.

[Chee2308]

If your mind wants to think about anything when you go to bed then fine, let it think. When you engage in a tussle with your mind to not think about anything, even with the discomforting thought of not being able to sleep, then you will continue to struggle with sleep because engaging in a mind battle with yourself is a battle you just can’t win. If you are going to think, then think. Similarly your mind wants to take you to a certain place, including to the senario of being tired the next day and not being able to perform due to lack to sleep, then be willing to go there and experience the discomfort. Don’t fight
it anymore. Let it be. This is key. The more often you let yourself get uncomfortable with those thoughts, the more you get accustomed to them and the less power they have over you over time. It is your continual mental struggle with yourself which is exhausting and keeps you in the cycle of poor sleep. Just give up the struggle while continuing to practise good sleep hygiene like going and getting out of bed at regular times. No naps during the day and no sleeping in. Although you might want to restrict your bed time initially to strengthen your sleep drive, which would make it a bit easier to overcome racing thoughts at bed time, and then slowly allow more time in bed by going to bed earlier in 15 minutes adjustments while keeping your out of bed time the same. Keep doing this slowly until you reach your desired sleep duration. Good luck!

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