[Vids]

I have been suffering from insomnia for more than 15 years and have developed several bad habits. So I guess best to get CBTI done early. I am still afraid if sleep restriction that is keeping me away from CBTI. I get up so late everyday(if I sleep)

Any pointers on
1.how to pep myself up and go with SRT

2. How do I get rid of 15 years of bad habits like waking up ppl in the family if I can’t sleep, catching myself if I am sleeping, clock watching.

[NeuroShock]

I’m going to try SRT myself tonight, and I just KNOW it’s going to be a nightmare! So the only thing to do is take a deep breath and do it!

It’s very difficult to get rid of 15 years of bad habits. The urge to sleep is kind of like a drug addiction, so you’re not going to do everything perfect first time, far from it.

Perhaps set an alarm to wake up 7 am (or whenever), then when it goes off, try to force yourself out of bed and stand up. Once you’ve done that, if you’re dying to go back to bed, allow yourself. You have achieved getting out of bed. Do this until it becomes a habit.

Then gradually increase the time you are out of bed and do something active (like walk around your room) before returning to sleep: 5 minutes, 10 minutes, etc. Don’t think after failure you have to start from scratch. Progress is progress, no matter how small. ‘Gamify’ it. Try to beat your record.

If the task seems too hard, break it up into smaller, easier chunks. For example, if it’s too difficult to get out of bed immediately after the alarm goes off, then try to gradually reduce the time you spend in bed after the alarm goes off: 10 minutes, 5 minutes, 1 minute, until you can finally get out of bed immediately.
I hope my advice helps!

[baggypepperowl]

I understand why you’re afraid to try CBTI, especially if you’ve been struggling with insomnia for 15 years. It can be difficult to break those bad habits that have become so ingrained into your daily routine.

1. To pep yourself up and go with SRT, I would suggest trying positive affirmations and making a plan for yourself. Start by making a list of the goals you want to accomplish with CBTI and remind yourself of them daily. Focus on the result you want to achieve, not the fear you have.

2. To get rid of 15 years of bad habits, I would suggest creating a sleep schedule and sticking to it. Set a regular bedtime and wake-up time, and avoid naps during the day. Also, try to avoid clock-watching and other activities that can trigger anxiety about sleep. Instead, focus on calming activities such as reading or listening to music. Finally, if you find yourself getting up in the middle of the night, focus on calming activities until you are ready to go back to sleep.

Im no expert but hope it helps

[Vids]

Apologies, I thought my post was not approved. Thanks for the tips neuroshock and baggypepperowl.

I am finding it difficult to be honest to hold on to a job and follow SRT.

BTW,I wonder if anyone has gotten rid of 15+ years of bad habits to get rid of their chronic insomnia.

Martin Reed, any pointers?

[Martin Reed]

Since a sleep window is always longer than your average nightly sleep duration (so it doesn’t reduce the opportunity for sleep) I am curious to know why you feel it’s going to be difficult to implement a sleep window while employed?

If you could share more of your thinking there, perhaps I can offer a pointer or two!

PS: Plenty of success stories on the podcast. 15 years is a long time, but it’s not the record, not by a long way!

—

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.

[Vids]

Thanks a lot Martin for responding.thanks for sharing link to the podcast. I will go through the podcasts.

My main issue has been checking if I am asleep and that you know is a big no no. I feel extremely tired next day if I get less than 2 hours sleep. I am unable to be productive at work. I have been getting only 0 hours sleep of late . That’s why was wondering if I can work and also do SRT at the same time

I am so scared with getting 0 hours sleep on a daily basis when doing SRT as I know it takes time to work plus my many years of bad behaviours might delay SRT to work.

I guess main thing for me is will SRT work for me considering I have had this issue for a long time as I am not into relaxation and all.

[Martin Reed]

Checking whether or not you’re asleep is something you can’t really control — if your mind decides to monitor, it’s going to monitor. Trying to get it to stop might end up creating a struggle and make things more difficult!

Feeling tired is definitely a difficult part of insomnia and it’s another one of those things you can’t, unfortunately, directly control.

You can only control your actions — so when difficult thoughts and feelings show up you have a choice on how to respond.

You can respond in a way that might end up making things more difficult, create more struggle, and move you away from the life you want to live. For example, by trying to fight or avoid wakefulness and certain thoughts and feelings, and canceling plans.

Or, you can respond in a way that might help you practice moving away from struggle and toward doing things that help you live the life you want to live. For example, by acknowledging and making space for all this difficult stuff to exist and refocusing your attention toward doing things that matter and the world around you that exists, even in the presence of all this difficulty.

The first option is usually the easiest (and the least helpful) while the second option often requires a lot more commitment and practice (and is usually more workable).

Finally, it might be worth emphasizing that sleep restriction can’t make sleep happen and that’s not its intention. The goal is really to help you move away from chasing after sleep by doing things like going to bed before you’re sleepy enough for sleep, staying in bed later in an effort to catch up on sleep, or napping during the day — all these efforts create a struggle which can make things more difficult and can end up perpetuating sleep disruption.

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.

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