[cat_ncsu]

Hi,
I just listened to the latest podcast episode about Nick “letting go of the struggle.” It sounds like there is more to the sleep diary than just the hour tracking part, like questions about activities. These questions aren’t in the log I got from the free course. But I would love to use them. The questions I heard were
– What did I do that I valued or enjoyed today?
– Rate the quality of the day, and say what gave it that quality.
Is that about right? I think it would be helpful to ease my anxiety to see that my days are actually fine.
Anxiety is still my biggest challenge (in the middle of the night)! Strict CBT-i with getting out of bed when not sleeping makes me too anxious about “rules,” but I am doing things like getting up around the same time each morning and only going to bed when I’m truly sleepy not just tired. I also don’t nap more than 10 minutes or after 2:30PM.
Thanks!

[Martin Reed]

Yes, you got it with the extra questions! You might even find it helpful to add another box where you write in 1-3 things that you are feeling grateful for — a “gratitude” log, so to speak.

Since wakefulness is a normal part of sleep, there’s no need to do anything when you are awake in bed at night. You might simply give yourself permission to experience some rest.

If that wakefulness feels really unpleasant, you have the opportunity to do something more pleasant instead. That activity might be something you do in bed or it might be something you do out of bed.

I hope there’s something useful here!

—

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.

[Brave Heart 122]

I’m utterly grateful for this forum. I no longer feel alone and hopeless. Anxiety about sleep and anxiety from NOT sleeping is my main feeling along with fatigue. Things are getting better,
the tools I’m implementation are slowly working, Thank you!

[cat_ncsu]

I meant to send you a thank you message, Martin.
I am sometimes successful in just resting, but sometimes it’s hard to do with the anxiety mind circles!
I am thinking of it all as baby steps and of course it’s not a linear progression from difficulty to ease.

[Author]

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