[Arfoise]

Hello!

I’m new here and probably like everyone else looking for some tips to fall asleep without problems!

[Arfoise]

A bit more information: my main problem is being too aware of falling asleep.

I am able to relax through for instance the Headspace app and visualisation, and I actually fall asleep a few times quite soon. But the problem is that I actually realise I’m asleep or falling asleep, cause I see images or start dreaming (or hear myself snoring 😉 ). And as soon as I realise this I think ‘yay I’m asleep!’ and then wake up again. And this gets harder everytime afterwards. Any advice on how to become less aware?

 

[delv-x]

I have the same problem. It is known as hyper arousal and I also believe it is conditioned arousal as well. Anyway, yes it is your mind checking constantly for sleep and once you fall asleep it lets you know and wakes you up. It is very frustrating. I wish CBT-i mentioned more about this and what really works to tackle it. I believe sleep restriction and stimulus control are the best for now. More information is on the website on how it’s done. Headspace, calm and other apps can help as you already mentioned. And yes for me it gets harder the more “loops” of nodding off and waking up right away.

Mindfulness meditation can help. I have been practicing often but it’s hard to say if and how much it is helping.

I wish there were an easy magic bullet for it like “take 2 tums before bed”.

It would be nice to open a discussion on this and find out what has helped most/least.

 

[Arfoise]

Haha yes that magic trick would be great!

I also wrote Martin Reed an email and he wrote me back the text at the bottom of this post.

Sleep restrictions definitely helps for me. But when I’m nog extremely tired anymore it gets harder again and I get more aware. I asked him if there’s anything I can do at the exact moment it’s happening to stop me from waking up.

Actually even when I’m sleeping well I’m quite often aware of the moment I’m falling asleep. Sometimes I also wake up again and then fall asleep for real. But then it’s normal so I don’t get too excited that it finally happened and are able to just let it happen.

I’ll keep you posted if I get a reply!

 

Email:
It sounds as though you are experiencing conditioned arousal. In other words, due to repeated experiences of sleep problems, you have associated the bed with wakefulness rather than sleep. So, you can feel very sleepy but as soon as you get into bed or as soon as you drift off to sleep you can suddenly feel very alert.

Here are a couple of videos I recorded about this:

https://www.youtube.com/watch?v=owKbQJOHezs

https://www.youtube.com/watch?v=Mxx5aET1CgA
——

[Martin Reed]

How are you getting on, Arfoise?

If you find it hard to fall asleep even when implementing sleep restriction, you will need to add stimulus control to your “technique toolbox”. Over time, this will break the conditioned arousal you are experiencing, and — once again — make the bed a strong trigger for 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 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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