[Mandy Manderino]

I have learned many ways to help me get to sleep and stay asleep, but one particular intervention has been consistently successful for me in getting to sleep. Early in the course I stopped my unhelpful habit of going to bed while not really sleepy. Truthfully, I was often quite tense for having just watched a close athletic event on TV or hearing scarey health related/political news on cable TV. I wrongfully had gone to bed while in this state..thinking I just need to lie down and relax and sleep will follow. Of course that did not work at all. It just led to unrealistic catastrophizing about not getting to sleep. Now, I never go to bed in a state of arousal! I first sit in a reclining chair and read something enjoyable until I feel sleepy. (If I’m too tense to focus on the book, I do a deep breathing exercise until I am calm enough to read.) Once my bodily cues tell me I am sleepy, I hit the hay. Once lying down, I do a bunch of positive predictions. eg. now that I’m sleepy and so relaxed I will sleep well, etc.
PS I also have stopped potentially arousing TV prior to bedtime. I record for daytime viewing.

[Scott]

Great information, Mandy, and it’s wonderful to hear another success story! As you pointed out, attempting to sleep before you’re sleepy or while you’re aroused usually has poor results. Creating a buffer zone of relaxation an hour or so prior to your bedtime is essential in calming an active mind. It sounds like you understand the importance of not performing arousing activities too close to bedtime, which is key during your buffer zone. Thanks for sharing your successful insights!

Scott

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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.

[Martin Reed]

This is a huge insight, Mandy — thank you so much for sharing!

If we have struggled with sleep for a long time, it’s very easy to go to bed before we are actually sleepy enough for sleep. We might do this with the logic that more time in bed will mean more time asleep (but the result is usually only more time awake) and we might do it because we have mistaken fatigue for sleepiness (fatigue is not the same as sleepiness).

As you also pointed out, it’s so helpful to avoid anything that might increase worry, concern, or anxiety before going to bed. We really want to be doing things that we find personally relaxing and enjoyable as bedtime approaches.

Thanks again for sharing!

—

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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