[Beautiful Dreamer]

For 20 years now I go for days and nights on end without sleeping and now everything runs together. My heart pounds hard and my body shakes because I’m so sleep deprived. I have no more resources available to seek help that’s why I’ve turned to the internet to seek free help from well meaning people like Martin. I’m sure he helps lots of people escape this he’ll on earth but there truly is no help for me.

 

[Martin Reed]

First of all, let me tell you that there is help for you and there is hope for you! I have worked with people who lived with insomnia for decades and managed to turn things around and improve their sleep in just 2 months.

I would suggest that you keep a note of your bedtime at night and out of bed time in the morning, along with your estimated sleep duration (estimate this — don’t clock watch) for at least 1 week. Then, calculate your average nightly sleep duration.

Make sure you aren’t allotting more than half an hour in addition to your nightly sleep duration for sleep at night. The only exception to this rule would be if your average nightly sleep duration is less than 5 hours. In this case, you will want to allot 5.5 hours for sleep at night. More information on calculating an appropriate sleep window can be found on the page about sleep restriction.

Next, make sure you are not using your bed for anything other than sleep or sex. If you can’t sleep, make sure you get out of bed. I would suggest getting out of bed if you can’t fall asleep (or wake during the night and can’t fall back to sleep) within about half an hour (again, just estimate the time — you don’t want to be watching the clock at night). Get out of bed and do something else for roughly half an hour or until you feel sleepy, then get back into bed and repeat the process. More information about this can be found on the page about stimulus control.

These techniques need to be practiced throughout the night, every single night if they are going to work. They will not work if you only practice them every now and then, or give yourself a ‘break’ on some nights. They are tough to commit to, but they do work.

Good luck!

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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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