[Dom007]

Hi folks, I’m going through almost 6 months of chronic insomnia. I have no sleep onset and only get 2/3 hours sleep per night with 2 sleeping pills. I have no energy during the day and therefore I I’m unable to function and my life is pretty much ruined because of this insomnia.

I do worry a lot as my hands are quite pale and cold due to the lack of sleep, I’m desperate to find a solution to my insomnia. Any help or suggestions would be gladly welcomed. Thank you

[Hbhigg]

Hi dom007
Sorry to hear of your sleep problems, it really sucks when you can’t sleep even when your exhausted. Sleep cannot be forced and so when we try to make ourselves sleep we do the opposite. I found the most useful information is that you won’t harm yourself with lack of sleep and so if you are in bed and awake just relax and say “it’s ok I can just rest and relax and if I don’t sleep so what”
Try to keep busy in the day doing all the things you would do if you did sleep well.
Sign up for Martin’s free course and check out the resources.

[Scott]

Dom007,

Welcome and thanks for posting!

Worrying about our sleep can cause sleep disruption which oftentimes leads to even more arousal – leading to a vicious loop. Can you describe what an average night of sleep is like at the moment? When you wake after 2-3 hours of sleep, do you remain in bed calm or anxious?

Scott J

—

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.

[Dom007]

Thanks Hbhigg and Scott J for your replies. In reply to your query Scott I remain in bed when I wake up after 2/3 hrs sleep. I am not anxious but unable to return to sleep even though I am exausted which impacts me the following day as I am unable to function. I did try stimulus control but I found that caused anxiety for me.

[Scott]

Dom007 –

As you’ve experienced, sleeping medications aren’t beneficial for generating sleep but it sounds like you’re implementing some CBT-I techniques, is that correct? If so, what is your current sleep restriction window? Are you having difficulty or have questions with any of the techniques?

The day following major sleep disruption can be tough but it’s how we react to those days that impact our sleep that night. What if I suggested that you’d probably have a great day, even after being up all night, if you won the lottery that day, would you believe me? What happens during the day might have more of an impact on how you feel during the day than how you slept the previous night. Think back to when you didn’t have these sleep concerns – are you staying as active and going about your day now as you did then or are you canceling social events, making efforts to preserve energy, spending energy on finding insomnia solutions on the Internet, etc?

Scott J

—

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.

[Dom007]

Hi Scott

Many thanks for replying again. I aim to have a sleep window from 12am to 5.30 am and I sleep 2/3 hrs. Some nights however I’m too exhausted to stick to this.

I try and stay as active as I can during the day but somedays I’m unable to as I am so fatigue. On the days that I push through adrenaline seems to get me through.

My life had changed since this insomnia began, I wish that I could function like before but that’s very difficult on so little sleep but I do as much as I can when I’m able to.

[Phil Snelman]

Hi Scott, I have read your posts and as a client of Martin all I can do is encourage you to take his course. My chronic insomnia was resolved within 3 weeks! You won’t regret it.

[Scott]

Dom007,

It’s encouraging to read that you’re trying to stay active during your days because I know how challenging that can be.

If you’re finding the start of your sleep restriction window difficult to remain awake, there are a couple of options you might want to consider. When I had insomnia, I experienced the same thing – staying awake until my sleep window starts. To help, I began standing while watching tv and even taking a slow walk around the house during commercials. I also began coloring, yes, just like I did as a child! If you can find activities that are relaxing but not stimulating, that could be beneficial for you. Another consideration might be moving the start of your sleep restriction up 30-60 mins and starting it at 1130 or 11pm but keeping the duration of your sleep window the same, so waking at 5/430am instead. The key is keeping a consistent sleep window, even on the toughest nights because this really helps to build your sleep drive, which can overpower some of that arousal you might be experiencing around bedtime.

And as Phil suggests, I’d also recommend enrolling in Martin’s free 14-day course. It’s very thorough and has helped a lot of people with their sleep struggles.

Hope that helps,
Scott J

—

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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