[Daf]

God I hate this insomnia.

Two nights of no sleep at all this week.

I seem to either drop off right away or get no sleep the whole night.

I know it is the anxiety that rises when I don’t fall asleep right away, which is the culprit. But I’m useless at dealing with it / accepting it. Try to get up sometimes, listen to mindfulness tapes, watch TV, pray or just stay in bed. Nothing seems to stop this.

[Martin Reed]

Sorry to hear this, Daf. I think you would really benefit from taking a structured approach to your insomnia and following a specific CBT-I program. This would prevent you from trying a number of different things at random times and help you remain consistent with the techniques you implement rather than frequently changing your routine or strategies. This constant change, doubt, and uncertainty aren’t helping to improve your sleep.

Although you had two nights of no sleep at all, how were the other five nights (the majority)?

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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.

[Daf]

I follow a strict SRT and cbt for insomnia programme. I target 5.5 hrs sleep and this is what I get the other nights. Sleep window midnight to 530am. Feel refreshed after that.

Inthe past I found that if I got say 7 hours there was a much higher chance of not sleeping the next night, so I restrict my window to 5 and a half hours. Maybe I should restrict it more, to say 4 and half

 

 

[Martin Reed]

May I ask what program you are following, Daf? I only ask because in your opening post it didn’t sound as though your routine was particularly structured since you mentioned that when you can’t sleep you do one of the following:

• Try to get up sometimes,
• Listen to mindfulness tapes,
• Watch TV,
• Pray,
• Stay in bed.

If you were following a structured program, you would only be doing one thing when you can’t sleep — you would be getting out of bed.

Getting out of bed when unable to sleep is hard. It seems counter-intuitive, and it can lead to less sleep on the night you implement the technique. However, with consistent and ongoing implementation, it will make the bed a much stronger trigger for sleep.

If you are currently averaging five or fewer hours of sleep each night, I would suggest sticking to a sleep window of five-and-a-half hours. Make sure you are averaging your nightly sleep duration over at least one week.

—

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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