[Jonna]

Hi!

I have participated in a 9 week long cognitive behavioural therapy treatment for sleep problems. The treatment consisted of things like sleep restriction and stimuli control. I have had sleep problems for many years but the last year has been the worse so far.

I have been able to stop taking sleep medicin but otherwise sleep hasn’t improved to a level which I can feel is tolerable. I sleep very badly about once per week and the rest of the days I sleep around 5 hours per night. I am very worried that this will affect my health very negatively.

I was wondering if someone has experienced that sleep restriction can take much time and if there is anything I should do to improve it. I am worried that sleep restriction won’t help me, and then I don’t know what to do.

Any help is much appreciated!

/Jonna

[Steve]

Hi Jonna. Can I ask you a couple of questions? I would appreciate your honesty in answering them. The first is, where did you take your CBT-i course? Online or in person with a trained sleep therapist? The second is, did you follow your Sleep Window religiously? And the third is, did you practice Stimulus Control religiously, such as getting out of bed after 30 minutes if you aren’t asleep, and even if it means getting out of bed 2, 3 or 4 times a night? Thanks you for answering.

[Martin Reed]

How are you getting on, Jonna? When does your current sleep window start and end?

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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.

[Jonna]

Hi and thanks for your responses!

I have been following a treatment online given by a hospital in Sweden. I have followed the treatment quite well. Perhaps not religiously every day though. I find it very hard to stay awake in the evenings . I also find it hard to get up as soon as I awake in the morning.

What scares me is that this sleep deficiency will cause me health problems. It’s also quite difficult to work in the afternoons as I feel so tired.

/ Jonna

[frozensun]

Where can I learn about SRT and try it on myself cuz I can’t get that therapy in my country?

[Deb]

Frozensun – you can get information about SRT right here on this website under Resources.

[Martin Reed]

Let me reassure you that there is no evidence that chronic insomnia causes any health problem whatsoever, Jonna.

One of the biggest challenges with CBT-I is that it requires consistent implementation to be effective — and getting out of bed by the same time every day is one of the most important requirements.

Unfortunately, if you aren’t consistent with implementation, you can’t expect consistent improvements in your sleep.

—

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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