[Bennett]

Is here anybody who also just has problems with early awakenings. I have the problem that when I wake up after 4 hours of sleep I can almost never fall back to sleep. I really hope that the program will work for me as well…

[Scott]

Hello Bennett! Welcome to the forum! When you wake in the middle of the night, why do you think you find it hard to fall back to sleep? Do you find yourself anxious about being awake?

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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.

[Bennett]

The moment I wake up the first time. The first thing that comes to my mind is „oh sh*t hopefully I can fall back to sleep. But everyone I think about falling asleep I can’t fall asleep. The problem is also that I can fall back to sleep in about 1 out of 10 nights, which is making me really insecure about falling back to sleep. At this point I don’t know if sleep restriction is the right Therapie for me because I will always fall asleep in minutes but wake up 2 hours before my bed time ends and I just wait until I can get out of bed. Or I get out of bet after 10 minutes of trying to fall asleep and get back when I’m tired but it never happend that I could fall asleep after getting up before.

[Scott]

What you’re describing is understandable and can be frustrating. I’m curious if you might be placing too great an emphasis on waking up in the middle of the night and exerting excessive effort to return to sleep. If you’re relaxed and not anxious about being awake, it might be more beneficial for you to remain in bed and allow sleep to naturally occur instead of getting out of bed. Focusing on our sleep troubles and attempting to “solve” them often perpetuates our anxiety about sleep, making sleep more difficult to achieve. It can be an endless loop you find yourself in.

An alternative perspective to think about is that we frequently experience awakenings during the night, possibly multiple times, yet we often remain unaware of them. When we do become aware of being awake, our response to the situation often dictates whether we can return to sleep or succumb to anxiety about it.

—

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.

[Bennett]

Yeah I‘m aware of this infos but for me it’s still hard to not get anxious in this moment. It’s like talking to somebody who has panic attacks and saying that there isn’t anything he has to be afraid of.
I know that the more I want to sleep the less it works but the info itself doesn’t help me.

[Natcarp47]

I have the same issue. I go to sleep around 10pm and wake between 3-5 am So annoying and I stress and get anxious. The same day I exercise, eat well, get sun and I still can’t sleep properly. Some nights I can resettle and go back to sleep I have the radio going all night. White noise I have also been counting backward from 1000 which helps sometimes

[Scott]

@Bennett – you raise a valid point. Instead of giving those “what if” anxious thoughts the attention it craves, have you considered leaning into them to create a buffer between you and those thoughts. For instance, when another anxious thought about your sleep arrives, acknowledge it by saying, “I’m having that thought that I won’t sleep tonight” and immediately redirect your focus back to the activity you were doing when that thought arrives. Hopefully, you’ll see that thoughts are simply words passing through but if we start believing them, an endless struggle can pursue. Reflecting on why waking before your alarm triggers anxiety could offer valuable insights.

@Natcarp47 – thanks for sharing your thoughts and I’m hoping the discussion about anxious thoughts in this thread has been helpful. It’s important to recognize that striving to fix our sleep usually results in a continuation of sleep problems. Unfortunately, sleep doesn’t reward our hard work and can ultimately make it worse. Instead of solely focusing on sleep as a goal, consider engaging in activities that bring joy and align with your values, regardless of how you slept the night before. Are you nourishing your body with a healthy diet, getting sunlight, and staying active for overall well-being, rather than solely to ‘fix’ your sleep? Any activity you participate in with the intent of sleeping better, can be considered a sleep effort.

—

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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