[Sleep deprived Sara]

I’m waking every night at about 4am and unable to get back to sleep. I’ve been trying sleep restriction which helps me when I go to bed but means my nights are really short at the moment. The sleep restriction doesn’t seem to be impacting the time I wake up. Has anyone else found this?

[Martin Reed]

Hello Sara and welcome to the forum! Can you tell us a bit more about the sleep restriction you’re implementing? What time do you go to bed and what time do you get out of bed? When you wake at 4:00 AM, why do you think you find yourself unable to get back to sleep? How are you currently responding to that wakefulness at 4:00 AM?

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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.

[Sleep deprived Sara]

Hello Martin, thanks for your reply. I’m currently going to bed at 00:30 and getting up at 06:00.
When I wake at 4am I just feel very awake. Sometimes I feel some anxiety building about not getting back to sleep and if that’s the case I get out of bed and try to do something to distract and relax myself. Other times I’m quite relaxed and just try to enjoy resting and lying there but still don’t fall asleep again.

[Martin Reed]

A few more questions!

Before you had any concerns about sleep, what time did you usually get out of bed to start your day?

Are you finding it easy to remain awake for the start of your sleep window at 12:30 AM at the current time?

Do you check the time when you wake during the night?

If you were getting the amount and type of sleep you desire, what would you be doing differently with your life?

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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.

[Sleep deprived Sara]

Hi Martin,

Thanks for getting back to me.

Prior to my sleep issues I would get up between 6:30-7am.

Most nights I’m finding it hard to stay awake before my sleep windows, although some nights it’s easier.

I try not to check the time when I wake in the night, although some nights when I feel I’ve been awake for ages, I do then check it.

I’m trying not to restrict the things I’m doing with my life, but I’m finding it especially hard to read during the day without feeling very sleepy. And I’m also more reluctant to accept social invitations in the evening.

Many thanks,
Sara

[Martin Reed]

Hello Sara! You know, I always find it hard to read at any time of the day — I sleep fine but for some reason always find myself drifting off after reading for a while!

Have you tried allowing yourself to remain in bed when you wake during the night, and to perhaps give yourself “permission” to be awake? If wakefulness continues to feel really unpleasant you might give yourself the opportunity to do something more pleasant instead (for example, you might read in bed if that’s something you enjoy, until conditions feel a bit better for sleep).

When you don’t accept social invitations in the evening, does that make things better?

—

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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