[Sm29]

Hello,

I have been struggling with waking in the middle of the night for years. It used to happen a few times a week, but now it has been happening daily for the past 4 months. After 3-5 hours of sleep I’m up for 3+ hours. Nothing works. I’ve seen doctor after doctor, tried chiropractic, osteopath, hyperbaric oxygen treatment, cbt sleep restriction, every supplement (melatonin, valerian, cbd, turmeric milk, too many others to name but you get the point), even rx doesn’t help (I like to stay away from that anyway). I am very healthy, I eat very well, workout, meditate, have perfect sleep hygiene, and manage my stress. I’m overall a very happy person but this problem is stopping me from living my best life because I don’t feel as energetic, can’t wake up as early as I need to and therefore can’t do everything I’d like to do with my life. I have read articles where they say this is natural but it didn’t used to be for me, and frankly I can’t keep sleeping like this, as it’s stopping me from doing so many things I want to do. I have been searching for months for help withthis but nothing online has been helpful (they all say the same things about sleep hygiene, etc). Has anyone found anything to help with this?

• This topic was modified 5 years, 1 months ago by Sm29.

[Sm29]

I should also add that I have a weighted blanket, that has not helped. I have a sun light that I use in the mornings, that has not helped. I so not take caffiene past 2pm (typically way earlier than that, and I do not have a lot) and even taken no caffiene at all doesn’t help. I’m at my wits end to say the least.

[Martin Reed]

Sorry to hear about your struggle with nighttime awakenings. When you wake during the night, what do you think is stopping you from falling back to sleep relatively quickly?

When do you normally go to bed at night, when do you get out of bed to start your day in the morning, and roughly how many hours of sleep would you say you get on a typical night?

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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.

[Sm29]

Thank you so much for answering!! I typically fall asleep around 1 am and wake up around 10am. I think it’s my body preventing me from sleeping for 3-5 hours at a time. How much sleep I get depends how long I’m up for in the middle of the night

[Martin Reed]

If you are currently going to bed at 1:00 AM and getting out of bed at 10:00 AM, you are allotting nine hours for sleep. If you are currently getting between three and five hours of sleep, then allotting nine hours of sleep is only going to lead to between four and six hours of wakefulness during the night.

I think that you would find it very helpful to start allotting an amount of time for sleep that is much closer to your average nightly sleep duration. You might want to try allotting between five-and-a-half and six hours of sleep for a couple of weeks and see how you get on.

Observing a regular sleep window that more closely matches your average nightly sleep duration will help build sleep drive, reduce the amount of time you spend awake during the night, consolidate your sleep, and improve sleep quality.

I hope this helps.

—

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.

[Sm29]

I’ve tried, but I can’t fall asleep any earlier than that. On a good night I fall asleep around midnight but that’s rare. I can’t sleep in any later than that either

[Jonathan618]

I think it is your bodies way of saying you only need 5 hours of sleep.

[Sm29]

? I wish! It leaves me dead tired, fried and brain dead all day when I sleep that little.

[Martin Reed]

Hello Sm29! I only suggested trying a sleep window of between five-and-a-half and six hours of sleep for a couple of weeks — I didn’t suggest any start or end times!

Since you mentioned you are currently going to bed at 1:00 AM and getting out of bed at 10:00 AM, how about trying something like going to bed at 1:00 AM and getting out of bed at 6:30 AM or 7:00 AM instead?

The start and end of the window aren’t all that important compared to the duration (and consistency) of your chosen sleep window.

As your sleep becomes more consolidated and you fill your sleep window with sleep, you can gradually extend your sleep window to allow for more sleep.

—

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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