[Conny]

I have Insomnia since 1 year triggered by medical trauma. It got actually much worse as I experimented with so many methods which were counter productive for me, which are very success full for others like the sleep restriction therapy, which put my nervous system under so much stress that underlying traumas from my childhood opened up.  Certain medication also agrivated it which resulted in all nights of total anxiety and fear of not sleeping. I slowly was building up and healing with somatic Trauma Therapy and Homeopathic Remedies building than as soon as I felt better I did a vigorous breathing technic thought it would support me ( Wim Hof breathing which was so stimulating that it completely agrivated my nervous system again and I am back to start and do frustrated.

 

[Martin Reed]

Hello Conny. Sleep restriction therapy may not be appropriate for those with very high levels of anxiety. In such cases, sleep compression is a better alternative. This involves gradually reducing the amount of time allotted for sleep rather than dramatically reducing it all in one go.

It’s worth mentioning, too, that CBT-I techniques take time to work — especially when the cause of sleep issues are deep-rooted. This can be very challenging and is one reason why it’s important that you have a strong social support system and/or the support of a therapist or professional coach to help keep you motivated and keep you on track.

Can you tell us a bit more about a typical night for you? Are your challenges primarily to do with falling asleep or staying asleep (or both)?

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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.

[Conny]

1. Yes, I do some meditation before going to bed ( listen to spiritual teaching) go to bed at 10:00 with 10 mg Temazepam, take also Aminoacids as I used them to taper of Antidepressants, which one Dr put me on, after 4 month I decided to get off.

Mostly I go to sleep for about 3 hours than stay awake till about 4 or 5? Sometimes have another hour than.

I assume considering my Trauma sessions, which go deep into precognitive childhood ecperiences, the not sleeping is all about fear of death and abondenment experiences and the overactive  Nervous system.

At this point I can’t fall asleep without Temazepam.

 

 

 

[Martin Reed]

Anxiety and worry are usually the main obstacles faced by those with insomnia. That’s because anxiety and worry activate the arousal system — and this can make sleep difficult, and even suspend sleep.

Although it feels as though you are incapable of sleeping naturally, that is quite unlikely since sleep is a core biological function. Look at it this way — have you tried to stay awake indefinitely?

If you tried to stay awake without even a minute of sleep you might make it a few days — but eventually, you will sleep. That’s because, at a certain point, your natural sleep drive will become so strong, it will overpower your arousal system and lead to sleep.

One reason why CBT for insomnia is so effective is that, over time, it weakens the arousal system and so your natural propensity to sleep becomes stronger and more reliable. As your sleep improves, you become less worried and anxious about sleep — and this leads to better sleep. It’s the exact opposite of the vicious cycle of ever-increasing anxiety and ever worse sleep, and the skills you learn through CBT-I can be used for the rest of your life. It’s truly a long-term solution and well worth exploring.

—

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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