[Von]

Hi ??
This is my first post. I started to develop a problem sleeping 2 weeks ago , I’m trying to restrict my sleep by staying up till 12.30-1 I fall straight to sleep but awaken after 2 hours I get up leave the room and read a boring book then when sleepy back to bed this goes on backwards and forwards until 5 and then I fall asleep but I’m supposed to get up at 6.30 but I’m finding this really hard and sleep on usually to 7.30-8 . Anyone have any advice? my life is ruined

[Deb]

You may want to try a different approach based on the book, The Sleep Book by Dr. Guy Meadows. It’s works on the anxiety related to sleep and teaches you how to relax so that you naturally fall asleep. Insomnia is caused by trying too hard to sleep and worrying about sleeping. This method helps you let go of that. I had insomnia for 10 months and it worked for me. I didn’t like getting up when I couldn’t sleep and staying awake until I was dead tired. This method was more natural.

[Martin Reed]

Observing that sleep window can definitely be challenging — especially in the short-term! However, if you can work on sticking to a consistent out of bed time in the morning, things will get easier.

Since sleep drive builds with every minute of wakefulness, if you only allow yourself to sleep during your sleep window (and if your sleep window is of an appropriate duration) then you will start to spend more time asleep and less time awake during your sleep window.

It might be helpful not to deliberately choose a boring book when you get out of bed to read at night — the priority is simply to get out of bed when being in bed doesn’t feel pleasant. It doesn’t matter too much what you do when you get out of bed — choosing something relaxing and somewhat enjoyable can give you the motivation to stick to this technique!

I hope this helps.

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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.

[Author]

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