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Hi guys,,Have decided to join the group because obviously a decent sleep has become so difficult to obtain for the past 6 months since developing Tinnitus..Im here to seek out any advice or tips on just how to get that extra 2-3 hours a night..the 3-4 i get now is just leaving me real tired along with the meds im on.. I was on Amitriptyline for the past 6 months but came off cold turkey about 3 weeks ago to see if the natural route would work..Have been doing CBT for the past couple of months and thought if i can go it alone with just the techniques learnt i might just combat it..but upto now ive had no improvement..Any advice on alternative techniques and alternative medications?
Sorry to hear about your struggles with sleep, Ozi. Can you tell us a bit more about the CBT course you are doing? It is very unusual not to be experiencing any results after two months.
—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 Clarity 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.
Hi Martin,,The course is being delivered by a psychologist here in Tweed Heads Australia..She specialises in sleep mand anxiety disorders..I believe her delivery is excellent and the subject matter appears to be correct..Its just that having Tinnitus as well as Insomnia must make it a real challenge for her as well as myself..I adopt all the techniques ie; Mindfulness Sleep hygiene No naps(not all the Time),Relaxation,exercise,diet etc..but its like i said shes having to deal with 2 beasts here and it cant be easy.Thats why i have to rely on the Medication or else pretty much no sleep..
What time do you normally go to bed, when do you normally get out of bed, and roughly how many hours of sleep do you get on an average night?
—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 Clarity 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.
In bed 9-9.30 out of bed 7-30-8..Out of bed..Am currently taking chinese herbal sleeping pills before bed which has been giving me 2- 3 hours and then take 20mg Temazapan which takes me through to about 3am.This has only been for the past 2 nights because of taking this new formulation of drugs..So am getiing 5-5.5 hrs..From 3am pretty much just lie there..
From what you’ve said, you are allotting between 10 and 10.5 hours for sleep each night but you are averaging between five and five-and-a-half hours of sleep each night. Does that sound right?
A proper course of CBT-I involves sleep restriction. So, I have some concerns about the CBT-I you are receiving — it’s hard to understand why you are allotting so much time for sleep when a core component of CBT-I is to allot an amount of time for sleep that is similar to your average nightly sleep duration.
In your case, I would expect you to be allotting no more than around six hours for sleep each night if you were following a course of CBT-I.
—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 Clarity 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.
Ill try tonight,Ill allot 8 hrs tonight and reduce it over the week..How does that sound..I agree 10 hrs is a long time..Shall bring it up with my therapist tomorrow..Thanks Martin.
Did your therapist tell you why she suggested you allot so much time for sleep, Ozi?
—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 Clarity 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.
I actually didn’t,although I mentioned to her about the alloting of time and she says I should now be looking at moving onto sleep restriction therapy..She would now like me in bed at 10pm and allot 8 hrs.Next stage I suppose.
If you are averaging between five and five-and-a-half hours of sleep, but you are going to be spending eight hours in bed, what do you think is going to happen?
I suspect you’re simply going to be awake for between two-and-a-half and three hours. I wonder why you are being told to spend eight hours in bed when it is significantly longer than your current average nightly sleep duration/capability.
In addition, going to bed at a certain time of night — instead of when you are sleepy and ready for sleep — can also lead to more time awake and further perpetuate insomnia.
I am very surprised you are receiving these recommendations, but I defer to the licensed professional and I wish you all the very best. I truly want to see you get better, and I hope you keep us updated with your progress.
—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 Clarity 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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