Forum Replies Created
-
Posts
-
Go to https://insomniacoach.com/enroll/. You can also contact Martin Reed directly from the website!
You will not be sorry that you took this course! Even my GP asked me for this information. The only treatment for Insomnia that the doctors prescribe is pills! Only problem is that they don’t “cure” you. They just sedate you. Not a good idea for long term!Just a follow up, I would recommend Martin's CBT program to anyone who suffers from Insomnia. It is so simple to follow, as long as you are 100% committed to sticking with it. I believe that anyone can benefit. The cost is minimal when you consider how much it will add to your life quality, to have your sleep “under control”. Thanks so much to Martin for being the excellent coach that he is!
I took Martin's CBT course and did 2 week sleep diaries. I actually averaged 5 to 6 hours of sleep per night . According to the most current information apparently those who sleep between 6 to 7 hours per night lived longer than those who slept 8 or more hours. Also as you get older your body does seem to require less sleep.
So maybe you aren't having Insomnia, but rather you just don't really need more sleep. In any case, having “positive sleep thoughts” will promote better sleep, than if you are “worrying” that you aren't getting “enough” sleep. It's that “anxiety” that really “kills” your sleep. I did the CBT course with Martin and now no longer take sleeping pills (ever) after taking Zopiclone for 7 years (menopause). I have learned a lot about how I really can control the anxiety that has been the “root” of the problem.
Unfortunately I got maybe a few hours sleep last night. This morning I listened to my “Guided Relaxation” program (CBT). I even listened to a second one I have, with Hawaiian Slack Key Guitar music and ocean wave sounds. The focus is on relaxing each body part and deep abdominal breathing. The key is also taking the time to do this. I find it gives me energy that I didn't have when getting out of bed. We seem to think that “adrenalin” and caffeine helps to give us energy. Those things actually just “wire” us and keep us chronically fatigued. Our brain needs OXYGEN more than anything. Relaxing our muscles and slow, deep breathing allows us to get that oxygen up there and to all the rest of our body.
Hope this helps! It helps me.
The CBT program has emphasized the importance of positive sleep thoughts. One of which is to understand that the number of hours that you sleep is NOT critical. Your body will make up for this. Less sleep will mostly effect your “mood” but does not greatly effect your ability to function. I have found this to be mostly true. Not lying in bed in the morning, because of “feeling tired” has stopped me from getting to the gym classes. Now, I “have to get up earlier” with the CBT program. I make it to my gym classes and really do feel better. I have also cut back on my sleeping pills (after 7 years). Well I still need to keep at it, but I feel quite positive.
Yes, I went to Acupuncture last year for about 5 months. It didn't “cure” me, as it has for so many. But I loved going as the Acupuncturist was very good. I know it did help lower my “anxiety”. I think that sleep problems can be very complex. Combining many approaches is necessary for some people (like me). Increasing fiber in your diet and increasing vegetables and fruits, as well as drinking as much as possible (good quality water) will help to “flush out” excessive hormones and toxins. By the way, with Menopause the problem is not only that the female hormones Estrogen and Progesterone are “low”. They also fluctuate constantly, in the “attempt” to “make up the sudden drop”. Hence the hot flashes, etc. The pyto-estrogens can help. I didn't see much improvement trying this. I think it just takes time. The results may not be “instant”. Antidepressants can also help, if you don't mind, again, being on prescription pills. Some times you may need the pills “temporarily” until you can get your sleep “under control”.
IngridS
By the way, it's really nice hearing from you. Amazing that you are way over in the UK! I similarly have never been a great sleeper. My main concern is that I want to be able to fall asleep and stay asleep without any sleeping pills. I'm cut right down to one quarter but, I don't dare stop working on it. My husband totally accepts me in my separate bed. He has to get up at 4:30am for work during the week. He also has Restless legs. Nice chatting with you!
I have started on the CBT (Advanced Sleep Program) with Martin. After averaging out how much sleep I actually got the first week (sleep diary), I had to reset my time to go to bed and the time to get up, based on this, adding one hour. So I now have to go to bed at 12am (1130pm for me) and get up at 6am. I didn't think that I would survive this, as I am usually very tired at night and also in the morning. So, every night this week I seem to be sleeping half an hour longer. Last night I slept 6 hours, waking once but got right back to sleep. I also went to the gym yesterday and try to spend more time outside (walked to and from, plus took my time outside).
Positive sleep thoughts do really seem to help. Other positive thoughts through the day also are a great help. I am a Christian
and meditating on the scriptures is very positive. It all takes a plan of action rather than just thinking what ever pops into my head.
We live in Vancouver, Canada area. The buds are out on the Cherry blossom trees and my Crocuses are sprung. Yesterday it was 14C but the sun hasn't been shining enough. Martin tells us to get 30 minutes of sunshine on sunny days and 60 minutes on cloudy. I found that when we were on holidays, in Maui, I could even sleep in the same bed as my husband. Normally I could never fall asleep width his movements . Between massage and sunshine, we can't have too much!
Waking up in the middle of the night is suppose to be associated with anxiety. It is also suppose to be related to dips in blood sugar through the day. This means that stick to regular meal times and small snacks (always some protein with some good carb). So missing a meal or late meals are not a good idea. I do agree that “we need to stick together”. Moral support actually also helps to decrease “anxiety”. Thanks for your help! Oh, one more thing, I have found that massaging my neck and shoulders before bed is a HUGE help. It even gets rid of the “noise” in my head.
It's so amazing how there is so much one can learn from others. I feel that I still have a long way to go to bring my anxiety issues under control. I have a few “dysfunctional” people in my life. Our daughter has ADHD and has a very stormy marriage. My Mom has a Narcissistic personality (very controlling ). I do love both of them, but once I have an upsetting time with either of these two, it can stress by body out for weeks. Thanks Gingcar for your kind offer of assistance, and your advice. Will try to look these up.
Ingrid S
Craig50, I really do appreciate your words of encouragement. So glad that your sleep has improved. I think that once a person understands their problem better, then one can work towards making changes. God bless.
I think that we all lack time. We have to be committed to something in order to see changes. I am trying to be committed to this CBT for now. Otherwise, life places many demands for our time. True?
Wow Craig50! You certainly make it your business to inspire others. My faith in the Lord Jesus Christ and what he did for me on the cross, is my inspiration! “I can do all things through Christ who strengthens me” Phil.4:13
All the stress in life certainly tries to drag us down.
