[Rosie c]

This is my main problem. Waking up and not going back to sleep. Usually anytime from 2.30 am to 4.30pm. I may feel sleepy again after reading about 6 am. Hopeless. So I spend the day exhausted.

[Scott]

Hi Rosie!

Welcome to the forum! What time do you go to bed and what time do you get out of bed to start your day? On average, how many hours of sleep do you typically achieve?

Scott J

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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 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.

[Rosie c]

Hi scott j.
I’ve been going to bed about 10.30pm and would aim to wake about 6 or 6.30 am.

So often I’m getting 4 hours or 5 hours.
But its getting harder to stay awake beyond 10.30pm.
However last night I stayed awake till 11.30 and woke at 5.30AM. Massive difference.

[Rosie c]

I seem to be back to waking at 3.45 or 4 am again . I’m wide awake then. But exhausted and fighting the desire to fall asleep from 8pm onwards..

I hardly ever go back to sleep when waking at that time. It’s just not enough sleep although I can still function..just.
I’ve tried melatonin for 3 nights. First night great. After that..its made no difference.
Phew. I’m shattered

[Martin Reed]

As you have experienced for yourself, melatonin doesn’t generate sleep — so I think that’s one sleep effort you can safely abandon!

You mention that you’ve been going to bed at 10:30 PM and get out of bed around 6:00 AM to 6:30 AM. This means you are allotting between seven-and-a-half and eight hours for sleep each night while averaging around four or five hours of sleep.

Do you think that allotting an amount of time for sleep that is a bit closer to the amount of time you usually spend asleep at night might help reduce nighttime wakefulness?

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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 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.

[Rosie c]

Thanks Martin. Yes I agreements sleep window has to change. I’ve been shifting it to 11 pm ..
Asleep about 11.15 or 11.30 and I was awake at 5am today with no sleep tablets type help.

It was a revelation in that finally realised I CAN SLEEP. Without tablets…and the myriad of potions sprays…magnesium foot baths..
Etc. This has changed my confidence level.
Instead of getting out of bed at 5am as the spare room was so cold..
I listened to calm meditation audios with the aim of just relaxation.

Today I got your day 11 email and realised that mindfulness techniques are really going to matter in getting to grips with insomnia. Previously I have been very dismissive of these techniques…but I now see the purpose and logic.

I realise this is only one night with 5.5 hours sleep and I would like more but I’m prepared to be patient and go with the flow.

Thanks again Martin

[Author]

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