[Dauphin]

I go to bed and start on my back and then go to my side. Is there something I can do to make myself relax?

[Scott]

Welcome to the forum!

Are you only going to bed when you’re sleepy versus being tired/fatigued? Are you experiencing anxious thoughts or frustration when you lie in bed and can’t sleep?

Typically, most relaxation methods occur prior to going to bed since your sleep drive should be strong enough to allow you to fall asleep easily. Relaxing activities could include meditation, reading, crafting, listening to a podcast, watching TV, coloring, etc. What relaxing activities do you like engaging in during the day that you might be able to use at night?

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 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.

[Dauphin]

I’m on a scheduled bedtime in an attempt to compress my time in bed. I was 11to 4:30 for 1 week and then 11 to 5 and currently 11 to 5:30. So would you recommend going to bed when sleepy?

[Scott]

Dauphin,

That’s great to hear that you’re implementing a sleep restricted window and maybe exploring other CBT-I techniques. Have you seen any results? It’s recommended that you establish a sleep window based on the time that you desire to get out of bed in the morning and then count backwards 5.5 – 6 hours and that time would be the start of your sleep window. By the start of your sleep window, it’s not uncommon to find yourself very sleepy by then. If you’re not sleepy at the start of your sleep window, I’d consider remaining awake until you are but consistently get out of bed in the morning at the same time each day.

Hope that helps,
Scott J

—

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.

[Author]

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