[Milko]

Today I left for a holliday. I only slept 1 or two hours. I started my sleepwindow at normal time, and I left my bed a lot of times. The good news is that I stuck to the principles, the bad news is that I feel much more anxious and i really get very little amount of sleep. Of course I feel miserable today. And it’s difficult for me to keep faith en have strength to carry on with cbt-i techniques So again, I hope someone of you can give me some hope. Is this the path? Is this normal?

[Scott]

What you’re experiencing is really not uncommon when someone begins implementing CBT-I techniques. Everyone responds differently but if you remain committed to the techniques, you’ll begin to see consistent results from them. Are you leaving your bed because you’re anxious or simply because sleep isn’t happening? As long as you’re relaxed and lying in bed feels good, you’re welcome to remain in bed but once you begin to experience anxious thoughts and frustration, it might be best to engage in something more meaningful. It’s important to realize that the quality of your day isn’t determined by how much sleep you achieved the previous night. If we allow insomnia to affect our days, then we can begin putting unnecessary pressure on ourselves to fix our sleep issue. Are there more meaningful activities to engage in than continuing to fight/avoid the unhelpful thoughts about your sleep?

Scott J

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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.

[Milko]

Hi Scott,

Thank you so much for answering. I wonder how anyone can go on living his life with barely no sleep? Maybe I am not strong enough, but today we traveled to France and I almost didn’t succeed in keeping my eyes open.
I napped two times in the car….
In the night I get out of bed when I absolutely feel no sleepiness. Or when I get frustrated. I make a commitment in avance of every night. But I really hope to experience something positive soon. It would help stopping the anxiety
Again, thank you so much for answering. It’s so important for me.

[Brave Heart 122]

You are not alone.

[Scott]

There can be times during your CBT-I journey that could be discouraging, but if you consistently practice the techniques, remain patient and learn how to have a better relationship with those unhelpful thoughts, you’ll find significant progress. Naps can be tricky when you’re trying to resolve insomnia because they really deplete the sleep drive that you’re creating throughout the day. I wonder if there could’ve been some activities to be engaged in instead of taking naps?

When you experience those unwelcome thoughts, how do you react to them? What’s your strategy for creating more space for them to exist instead of continuously struggling with them every day/night?

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.

[Milko]

Scott,

I am so grateful for your answers. It means a lot when you are in a tough period.
I try everything I can to prevend napping on the day. But with 1 or two hours of sleep it simply ” happens” with me. Especially in a situation where I sit still.
I try to welcome negative thoughts and feelings. I succeed pretty well on that. More difficult are the physical sensations ( tension, anxiety). As Martin and you advised; I try to make room for them too.
Every day I emphasise some things I am doing well. I said to myself: good that you went on holliday with your family and do have to sleep in strange beds. And alsso good that you get up on the same time, no matter what.
As you wrote I need a lot of patience which I don’t longer have.

[Milko]

Dear Scott,

I like to share some of my recent experiences with you. I hope you have some time to reflect on it.
Although I was very anxious to go on holiday, it turned out very positive for the first week. I kept my sleep window ( 6 hours) and went out of bed every day at the same time. For 5 days in a row I slept continously for 5 hours or more! It was so delicious.
Then, at the last night, sleep didn’t come and stayed away. Last night, the same. I feel really tired and miserable again. I wonder what happened then? I did exactly the same things as with the good nights. I search an explanation ( if there is any) so I can keep my faith in what I am doing. Can you say some general things about my experiences?
Thank you so much.

[Brave Heart 122]

Hi Miko, Isn’t it delicious to sleep even 4 hours in a row!? When I get 5, it’s heaven.

I have been practicing SR for about a week. I have had two nights with little or no sleep as well. Following those nights I slept solid for 7, first in over a year and half. I’m thinking the no sleep is part of peaks and valleys until it’s not.

[Scott]

@Milko,

Thanks for sharing your progress! It’s unfortunate and discouraging to have these setbacks after sleeping so well for consecutive days, but what you’re experiencing isn’t uncommon. Just because you have a tough night of sleep, don’t beat yourself up. You’re taking a huge step forward toward helping yourself by implementing these techniques. I wonder how much of your success during those 5 days was due to you being on holiday, engaged in enjoyable activities during the day and less concerned with trying to “fix” your sleep and trying to avoid your unhelpful thoughts? As long as we continue to try fixing our sleep and our thoughts, the more elusive our sleep becomes.

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.

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