[Flowerpink]

I have just discovered CBT-I but not sure it is going to be successful for me. I have struggled with on off insomnia for the last year however I only experience it when my partner is not with me. I sleep fine when we are together.
I have read that you must implement stimulus control daily for it to take effect however what happens if i only experience insomnia 2 times a week?

[Scott]

Hey Flowerpink!

Welcome to the forum! These evidence-based techniques address the behaviors and the thoughts/anxiety associated with sleep disruption and is a valuable tool to use even when you experience poor sleep a couple of nights during the week. Stimulus control’s primary goal is to strengthen the association between your bed and sound sleep. If you’re unable to fall asleep when you initially get in bed or when you wake in the middle of the night, it’s beneficial to get out of bed and do something more enjoyable instead of tossing and turning in bed. If you become frustrated lying in bed, your mind can learn that your bed is associated with poor sleep.

Hope that helps explain stimulus control.

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.

[Flowerpink]

Many thanks for your supply Scott.

I am feeling desperate with what I should do next.

I have suffered insomnia since moving in with my partner. Before this I never had any sleep issues and when I am away from home visiting family I sleep perfectly fine.

I have struggled to sleep when my partner stays up late in the evenings in the other room and I want to go to bed as am sleepy. Something just triggered in my head and now I associate him staying up late with me not being able to sleep.
I go to bed as I feel sleepy but as soon as my head hits the pillow I feel as so I am forcing sleep and toss and turn in a panic.

I greatly want to go back to being able to sleep alone as I know I am capable of this.

This hasn’t always been the case and there was a three month period when we first lived together that I was able to sleep but used to wake in the night (he enjoys staying up late occasionally at the weekends).

I sleep fine when we are together which is most of the time. However I live everyday anxious and worried about the next time I won’t be able to sleep when he stays up late. I just want to be able to not rely on him for when I wish to sleep which at the moment I seem to do every night.

For the last week I have been implementing sleep restriction whereby I have consistently been going to bed at 12am and waking up at 7am everyday.

I am finding it hard to control my anxiety over going to bed every evening and however much I tell myself wakefulness is not a threat I can’t seem to get a hold of my anxiety.

As I can sleep the majority of the week but struggle once or twice a week when my partner is not there, I am struggling to consistently apply stimulus control because as soon as my partner comes to bed my anxiety completely disappears.

I just wondered if anyone else suffers with this or if anyone has any advise to help me trust the process of sleep restriction/ stimulus control even if I only implement in maybe once a week?

Thanks in advance

[Martin Reed]

It sounds as though pinpointing the source of that anxiety might be helpful. What is it about the idea of being awake through the night that seems to generate anxiety? What is going through your mind when you feel that anxiety?

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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.

[Author]

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