[Phillip215]

Hi,

I have been experiencing middle of the night awakenings  for the last couple of months I fall asleep ok but wake up sometimes 2 or 3 in the morning sometimes 2 or 3 times a night and then usually go to bathroom after awake and then struggle falling back to sleep after to until about 6 or 7 when I get up for the day and then normally in the morning I feel unrested it has impacted my work and personal life, everyone including my GP think it could be depression which I have had in the past but like 20 years ago and if I sleep well I feel fine not depressed. I have been stressed with work previously but the last month I haven’t been working and the vicious cycle continues does anyone have any strategies I should try? I have tried sleep restriction about a week about a year go and I thought it was working but then I gave up and I was scared of feeling more sleep deprived and not performing at work I normally go to bed around 10:30pm and get up at 7am which is probably too much time in bed anyways open to suggestions please post cheers

[Martin Reed]

From what you’ve written, it does sound as though you are scheduling a lot of time for sleep. When you wake during the night, what do you think is stopping you from falling back to sleep?

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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 Clarity 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.

[Phillip215]

Hi Martin,

Originally it was work related worries but now i think i have created this bad habit and its more associated with not being able to fall back to sleep i have tried some relaxation techniques such as breathing even meditation i sometimes have to result to using temazepam but i don’t want to go down this path as i know that with some sleep meds you can become dependent how should i approach this without medication?

 

[Martin Reed]

It sounds as though you would be a good candidate for CBT-I. Remember that relaxation is actually a skill — and therefore, relaxation needs to be practiced regularly in order for it to be effective!

—

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 Clarity 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.

[Phillip215]

Thanks Martin, i’m currently undertaking your CBT-I course and the first session was really good look forward to working with you and getting my sleep under control. I just have a question regarding sleep aids have you all anyone looking at this post had success with supplements with this type of insomnia i know this sounds strange and i know it might not be the answer but i’m just trying to find something in the meantime which is safer to use then equivalent to Temezapam to substitute why i work through the CBT-I, appreciate any feedback, cheers.

[Martin Reed]

As discussed via email, I tend not to recommend supplements because there is little in the way of evidence that supports their effectiveness as a way of treating insomnia. In many cases, any sleep improvements that come from taking supplements are down to the placebo effect.

—

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 Clarity 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.

[jillyrunpee]

I wake up in the middle of the night, always. And if I have had one or two hours of sleep, my mind and body seem to think I am done, and I can’t get sleep back. I try really hard to think about neutral things when i lie there, but some nights it is harder than others.

I know it’s a learned skill to relax the mind. I try to remind myself that nighttime is the time to think about relaxing things, not what i have to do, or my sadness, or my anxiety.  Sometimes this works.

[Author]

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