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Yes, every mother gets them so what’s the problem? Of course sleep will be affected for expectant mothers due to inherent bodily changes and then having to care for a young one after giving birth. The problem is you start to see insomnia as a huge problem, when it’s not! Slowly change your mindset and your sleep will recover. Or being okay with less sleep works fine too! The objective is not to get stressed over it.
Hello!
Waking up during the night is very common! Both normal and troubled sleepers have them, the difference is the response, if you see them as problematic and must be avoided like the plague, you will have a lot of trouble sleeping!Hello!
Learning to let go of the fear of poor sleep is key! This means all “safety mechanisms” such as medications and any special efforts done specifically to make sleep happen must slowly be weaned off. Learning to trust your own body to sleep naturally often takes time but the primary step is to slowly stop fearing poor sleep, while incorporating a regular bedtime routine are key ingredients to a liberation from the struggles of insomnia. Good luck!Hello!
Doing too many things to sleep only gets you restless and encourages overmonitoring of results which makes you struggle to sleep more difficult! Learn to relax, letting go of sleep efforts, adopting a regular bedtime schedule and learning to trust your own body again often leads to a great outcome. Try it and Good luck!Hello!
Sleep disruption is very common amongst parents so I am not sure why you think this is such a huge problem. Instead of trying to avoid it, could you not try to accept it or kinda expect your current sleep pattern will be here to stay, the key is to stop trying so hard to control your sleep. Perhaps the only thing you can do is establish some sort of regularity, depending on your baby’s sleep schedule and grabbing mini naps here and there whenever you can and do feel sleepy. Learn to stop stressing over it because thinking there’s a problem (when there’s actually none because insomnia isn’t a huge problem in itself but thinking there’s a problem becomes the problem) is not going to help you but makes it worse! Be really patient and kind to yourself, this is really important when things get rough. Good luck and I hope you find some relief soon.Hi yazz…
I am speaking from my experience and this in no way can replace professional medical advice, both the anxiety and sleep issues have a common solution, just do nothing. Stop trying so hard. Allowing emotions to flow no matter how uncomfortable they are. Look up Claire Weekes’ treatment method for anxiety and she said the same thing, just do nothing and allow yourself to be overtaken by anxiety until your mind realises that whatever that’s bothering you just ceases to become a threat anymore. For sleep, just having a regular bedtime schedule of reasonable duration (6.5-7.5 hours is more than enough) is sufficient, the body should respond quite nicely within a few weeks. Best wishes to you and your brother.Hi Mona
Sometimes trying too hard can lead to more problems, especially when it comes to a problem like sleep where nobody ever has any control over. Too many efforts led to being restless all the time and over monitoring of results, which can make the insomnia worse. I remembered too when I signed up with Martin, I was also seeing several other therapists at the same time, both online and in person. But nothing improved, so I cancelled them all, gave up all efforts to improve and eventually got better because I was trying so much less. I slowly abandoned the struggle and recounciled with myself. This led to a place of inner peace. Do nothing except going to bed at regular times to slowly regain your confidence in sleeping naturally again is more than sufficient in many cases of insomnia. Insomnia by itself isn’t a problem, the fact that you had this for so long and yet are still able to come here, striving to seek answers, all and by whole, still living to this day is a great testament to this undeniable fact. Insomnia isn’t the problem, thinking that it is a problem becomes the problem. Makes any sense? Best wishes to you and good luck!Hello!
Allow me to share my experience since It’s been more than a year after I finished the course and I’m happy to report that I’ve sleeping well despite breaking many cbt-i rules now such as going to bed at fixed times (I now allow myself a range), no naps allowed (I occasionally take afternoon naps), getting out of bed if unable to fall asleep (I refuse to get out because my bed is so warm and comfortable and I prefer to play with my phone while in bed instead).
My answers to your questions:
1. Setbacks are common! Please don’t let this put you off because doing cbt-i and having a regular bedtime helps realign your circadian rhythm and anchors your sleep-wake cycle. Just go on your day as normal after both good and bad nights. Bad nights after good ones are extremely common and is a sure sign everything is working fine because this means the accumulated sleep drive is getting reduced after sleeping well. Learn to trust your own body, then you will find you are much more likely to get sleepy by a certain time in the evening only if your sleep schedule is pretty consistent on a daily basis.2. Yes, you can use your bed for anything fun! Although this is contrary to traditional cbt-i rules. So it doesn’t have to be reading in bed or anywhere else if you don’t enjoy it. And you don’t have to leave your bed either, it’s perfectly okay to stay and relax in bed, I do this all the time and always end up falling asleep. Trying to reestablish that loving connection with your bed is important. Ultimately sleep is something that can never be controlled by anyone or anything, even cbt-i because your body is in total control. Ultimately, the real objective is to be alright with being awake, be friends with wakefulness anytime and anywhere, which leads to leaving the struggle with insomnia behind and a path to inner peace and liberation. I think the ultimate objective is to break any connection between thoughts/actions to sleep and achieve neutrality where you stop obessesing about sleep and stop making groundless and baseless connections between your actions or thoughts to sleep.
I hope you find this useful and good luck!
Hello
I am sorry to hear about your brother’s issues. It’s probably better to consult your medical professionals than seeking advice in an online forum like this because nobody here is qualified to give medical or professional psychological advice, even more so without actually seeing the patient in person. Having suidical thoughts isn’t normal and needs urgent professional attention and counselling. Good luck, I hope he finds relief soon.Hi Mona
I’m sorry to hear about your issues. Is your depression/anxiety centered on insomnia or is it about other things in general? Unfortunately, nobody here is qualified to give a professional medical assessment on your condition, it is probably better to consult your medical professional in person.This forum is about cbt-i, which offers guidelines on how to improve sleep and make it more likely to happen via behavioral techniques and interventions. This includes things like setting a regular bedtime schedule, which makes you more likely to get sleepy by a certain time and getting out of bed whenever you can’t fall asleep. Note that cbt-i is never a sleep generator, sleep is always generated by your own body. In a general sense, sleep drive builds up the longer you go without it in the same way as hunger does the longer you go without eating. It is a natural homeostatic process which your body controls, like breathing, eating and regulating your body temperature. So this means everyone knows how to sleep, it is impossible to forget or lose this, we are just born with this innate ability and stays with us until we die. It is often when we actively try to control sleep in some way, like taking medications, or doing sleep efforts such as modifying our sleep patterns like going to bed earlier, allowing way more time in bed, meditation, drinking sleepy teas, taking melatonin,endlessly researching sleep on the internet, getting on forums such as this one in an effort to seek a fast cure or fix and etc, not achieving the desired results and getting stressed over it which makes it worse. Despair then sets in and spirals out of control.
In general, insomnia has two components to it, the first is the actual sleeplessness part and the second is purely psychological, which is a set of unhealthy, learnt and obessesive thoughts about sleep, which stems from a fear of poor sleep. Cbt-i is very effective in resolving the sleeplessness, usually within a few weeks but the psychological part is much harder and often continues indefinitely for many people. There is no way to overcome this, except allowing yourself to get used to that fear until you get desensitized by it that that it no longer bothers you and the fear of poor sleep slowly dissipates. Good luck and best wishes!
Maybe too much troubleshooting? Trying to solve an impossible problem. Sleep is something nobody has any control over, ever. It just happens when that person has been awake long enough, like getting hungry after not eating for too long. Trying to solve the sleep puzzle is like trying to figure out how to never be hungry again without ever eating, which is ridiculous. Your body knows how to sleep! Just like it knows how to eat. Have a regular bedtime and sufficient wakefulness built up during the day. That’s all you need! Good luck.
Hi daisho!
If you want to wake at 8 am, and by allowing a 7 hour sleep window, that means you should go to bed around 1 am. Or you can go to bed earlier but accept that you might not fall sleep fast. The idea is not to be stressed over being awake, and to be okay with that wakefulness. Makes any sense? Nothing can make you sleep except your own body and that, as I’ve said, depends on how long you’ve been awake. Best wishes to you!Hi daisho!
This is a common problem which happens when people go to bed with a weak or no sleep drive, aka, not sleepy. Sleepiness depends on quite many things, but the most important is sufficient time being awake. This is the single most important factor which determines how sleepy you get. Normal people usually feel sufficiently sleepy after 16 hours of continuous wakefulness, but to get really sleepy, 17-18 hours are even better. You also may have disrupted your sleep cycle by sleeping at irregular hours. But this can be remedied quite easily, just pick a time you want to wake up by, every day, and by subtracting 7 hours from it, you arrive at your bedtime. Keep to this timetable as much as you can to really anchor your sleep-wake cycle! Your body should respond quite nicely within a few weeks. Try not to stress over poor sleep too, learn to trust your own body, this really helps in recovery. Be patient, compassionate and kind to yourself, stay away from medications and fast cure gimmicks, adopting these steps, you should very well. Good luck!Greetings!
I am reading a lot many sleep efforts and too much attention paid to forcing yourself to sleep when you’re just not sleepy.Nothing helps you sleep except sufficient wakefulness. This is the universal truth about sleep. All you need is just regular bedtime hours and sufficient wakefulness to generate enough sleepiness to fall and stay asleep. It’s really that simple. Try staying awake longer and limiting your bedtime hours. Best wishes.
Hello Lauren!
You will never recover as long as you continue to fear poor sleep. It’s fear that’s keeping you trapped in the cycle. Go to bed expecting poor sleep, every night if you have to, until you just get used to it that it no longer bothers you. Sleepless nights can’t continue indefinitely but the fear can. And sleep is still going to happen regardless of how you feel, having this fear is just a bothersome burden you choose to carry because you just can’t let it go!
