[YMac]

Hi all,

My trouble with sleeping started about a month ago when work was getting a bit more stressful/busy than usual and I spent a lot of time after work hours thinking about everything that was going on, not being able to shut off my mind. I started a new job late last year and have been working fully remote, which may have also contributed to my anxiety around work and difficulty separating work from life. It started with almost a full week of barely to no sleep, and I was panicking so much, that I felt that I had to call out sick from work. I have been on leave for a few weeks now, however my insomnia has not improved. I have started seeing a therapist to work on my underlying anxiety issues. I also went to see my doctor, who prescribed me with hydroxyzine but I feel like I started to quickly build a tolerance and it would only help occasionally. I have also tried natural supplements, herbal teas, etc. I stumbled upon CBT-i fairly quickly into my research, but found myself looking for more instant relieves and trying new things every few days to see if they would work.

From reading on the Insomnia Coach website as well as listening to the podcast, I recognize that a lot of the things that I’ve tried doing were only allowing the problem to persist, and how it is very powerful to still try and live your life as normal as possible, not letting the insomnia take over your body and mind.

I feel like I am ready to start trying the sleep restriction and stimulus control methods to see if I witness any progress over time. It also really helps reading and hearing about other people’s stories and knowing that there are so many of us out there struggling with the same issues and have been able to overcome it.

I really look forward to connecting with many of you via this forum and to build a support system for each other during these very difficult times.

[Scott]

Hey YMac,

Welcome to the forum! From reading your story, I think you’re on the right track with CBT-I and understanding that you should carry on with life and not allow sleep disruption to change how you live it. As you continue implementing these techniques, please let us know if you have questions.

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.

[YMac]

Thanks for your response, Scott. I started sleep restriction last week and it has been really challenging although I have felt more “sleepy” during the day than I have in awhile, which is giving me some hope. I was wondering whether I could adjust my sleeping window if I would rather go to bed a little earlier and wake up earlier. Currently I set my sleeping window from 12:30am – 6:30am, however I am finding it difficult to relax and entertain myself after my partner goes to bed, which is at about 10 – 10:30pm. Could I try and change my window to 11:30am – 5:30am for example or would this not be a good idea?

[Scott]

Hi @YMac,

Great question! Yes, you can shift your sleep window to an earlier time just be mindful of being consistent with your wake up time and only going to be when you’re sleep, but not earlier than the start of your new sleep window.

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.

[Author]

Posts