[gothard]

So this is my first post.  I have been suffering with sleep issues for my entire life, but things have gotten much much worse in the last year or so. About 15 months ago I was forced to quit my job due to insomnia. At first I missed a day here and there, but 15 months ago I missed an entire week. I went back the next week thinking it was “just a fluke” or “i was working through some things”, but started having problems soon after. I tried everything from not beating myself  up for not going to forcing myself to go no matter how tired I was. What a disaster that was. I ended quitting and started driving for Uber. Not being on a set schedule has helped ease my anxiety about “getting in trouble” for not being to work on time or at all, but I have continued to struggle with insomnia. The new fear that quickly took over was not being able to drive enough to pay my bills. I often am forced to drive on less than ideal sleep and this just adds to my stress level.

I found this web site on one of my many Google searches regarding insomnia and decided that I had nothing to lose.

[Martin Reed]

Welcome to the forum, from a fellow Oregonian! I’m sorry to hear about your struggles with sleep. The worries and ‘catastrophic thinking’ you describe are quite common among those with insomnia. Can you tell me more about a typical night? Why do you think you struggle with sleep?

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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.

[gothard]

I feel like not being able to sleep has just become a habit. One that I am desperately trying to break.

On a typical night, I will lay down after 30-45 minutes of no electronics and limited light. Sometimes I fall asleep within 15-20 minutes, but sometimes it takes a couple of hours. Either way I always get up at least once to use the bathroom. Lately I have been going back to sleep after, but there have been times when I could not go back to sleep at all or will fall asleep for only 30-60 more minutes before I have to get up. Even on nights that I would estimate close to 7 hours of sleep, I often get up feeling wiped out and feel tired and cloudy all day long.

Today’s email definitely describes the process of NOT being able to fall asleep. As soon as I think about it, it’s game over.  There are things I used to DO that would lead to sleep like counting sheep, picturing a happy place, etc. that used to get me to sleep, but after spending so much time laying awake doing those things, they don’t work anymore. I need to figure out how to stop the thought process that leads to laying awake for hours before it starts.

[Chris]

Hello Gothard-

I am sure that is what I am still wondering=

“How to stop the thought process?” Ugh.

I counted sheep from 10 billion to less

than zero, then reversed and reached a

100,000. Each sheep is 5′ x 2′ , all of a sudden

I realized I would need more than twice the

size of the sheep! I had never counted so many

sheep and nothing but more thinking.

Hang in there if you are there.

[Martin Reed]

Here’s the thing about thoughts that intrude upon our sleep — we can’t force them away! As soon as we try to stop thinking about something, we’ll think about it! In addition, this is not a constructive use of time and effort because we are giving our minds a task (to stop thinking about something). We don’t want to be giving our mind a task when we are trying to sleep!

Relaxation techniques can help reduce the power of the thoughts that intrude upon sleep. However, relaxation is a skill and it takes quite a lot of practice (I recommend practicing relaxation during the day for a couple of weeks before trying it at night). Remember, too, that the ultimate goal of relaxation is relaxation — not sleep!

With practice, you will learn to accept intrusive thoughts as they enter your mind, but they will have far less power over you and will have far less of a damaging effect on 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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