[Ebony]

Hard to fall asleep
Sleep 3 hours and wake up for bath room
2 hrs wake
Fall asleep again

[Scott]

Hi @Ebony!

Welcome to the forum! Oftentimes, those who’ve struggled with insomnia will try to compensate for a poor night’s sleep by going to bed early. This thought is understandable but we could be doing more harm than good if our sleep drive isn’t strong. Are you going to bed only when you’re sleepy at night or because it’s a specific time?

When you return from the restroom and aren’t able to fall asleep within 30 mins or so, are you getting out of bed and doing something pleasurable such as reading a book, listening to a podcast, etc?

Scott

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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.

[Ebony]

Thank you for responding. You are right, I do go to bed at a specific just because I think it is time to go to bed. Sometimes I do not feel sleepy at all. I have started trying to get up when I cannot go back to sleep. I had been just laying there and wishing for sleep.

[Scott]

@Ebony,

A lot of times, insomnia sufferers try to compensate for a poor night’s sleep by going to be earlier instead of when they’re sleepy. When we make efforts to sleep, it tends to make the issue worse because our arousal system goes into overdrive. Sleep occurs when your sleep drive is stronger than your anxiety. Have you tried experimenting with a restricted sleep window to help build a strong sleep drive each night? Are you getting out of bed shortly after awakening consistently each day?

Scott

—

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.

[Ebony]

You are so right on all the things you listed. I am so exhausted sometimes from trying to make myself sleep. I am not sure what a “restricted sleep window” is but I am willing to try anything to get some energy. If it is night time I try to go back to sleep, if it is after 8 a.m., I get out of bed. Last night I got 6 hrs. (4hrs and 35mins and 1hr and 24 mins). Would taking a nap during the day help with the tiredness? So exhausted.

[Scott]

@Ebony – it sounds like you’re getting some sleep, albeit fragmented and not the desired amount to feel refreshed the next day. In short, a sleep restricted window is a consistent sleep schedule based on your bedtime and awakening each day, which is important for building a strong sleep drive. You can read more details about sleep restriction and other evidence-based techniques here: https://insomniacoach.com/sleep-restriction-therapy/

Since one of the goals with the sleep restricted window is to build sleep drive, it’s helpful to avoid daytime naps since they reduce sleep drive.

Hang in there – I think you’re on the right track!

Scott

—

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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