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Sounds like you’ve got a good start on the basics. I’ve read so much about how Martin helps people take those next steps. Wishing you the best!
Hello Sleepypie. Sounds like insomnia is a real issue in your life. I hear you!
I have been working for the last month or so on my own, doing Martin’s free 2 week email course, and chatting with others. I’ve made definite progress, but I’m certainly not ‘cured’.
Something that has been really helpful is to watch the podcasts from this website. Go to Resources at the top of this page, pull down to podcasts, and there are 3 pages of podcasts with Martin. Many of them are interviews with people who’ve gone through the program with Martin. I found a lot to relate to in their stories, and they found real success in doing the course with Martin.
Have you tried closing your eyes and continuing the dream? (“Going back into the dream”)
@SNP149, I will share a trick that works for me. I’ve never read about it or heard anyone else say this, and it may not be helpful for anyone else. So please take it for what it’s worth.
I go to the bathroom or whatever is needed, then I lay back down and tell myself to “go back into the dream.” I visualize where the dream was when I woke up, and focus my mind on it. Almost like picking up a story right where it left off.
If it’s mildly unpleasant, I can often “rewrite” it to the way I’d LIKE it to be, then “go back into the dream.”
It’s strange because by the next morning I rarely remember the dream, and almost never by later in the day. I just know that “going back into the dream” helps me fall back asleep.
Wishing you well!
Hello Sleepworry. Sounds like you’re struggling with insomnia too?
I’ve struggled with insomnia for decades. My biggest challenge is going to sleep, although staying asleep has been an issue at times. The tips you spoke of –none of those things worked. In fact, trying dozens and dozens of things over the years just further convinced me that I was beyond help. I came to Insomnia Coach after going down a pretty scary path of sleep meds and alcohol in a desperate attempt to sleep, and realizing there just HAS to be a better way. I eventually found a youtube video of Martin. I did his free 2 week email course and have spent a significant amount of time learning more and working on my own sleep issues. Am I totally cured? Nope. But it’s much, much better.
As far as sleep related concerns–I think that most of us here can list a number of them! The fear of not being able to perform the next day certainly tops the list for many. There are many other issues too, and I think many of us here have found that the anxiety surrounding sleep is a root cause of not being able to sleep!
Have you signed up for Martin’s free two week email course? I found it a great place to start. Go to Resources at the top of this page and pull down to “Free Insomnia Sleep Training.”
Another really helpful thing for me has been to listen to Martin’s podcasts, also under the Resources menu. I try to listen to one a day, in the morning. In the evening, I try to do other enjoyable things, not focused on insomnia.
Wishing you well.
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Hello Rodrigo. Most of us here can relate to your insomnia problem!
Have you tried Martin’s free 2 week email course? It was incredibly helpful for me, and many others too.
I hear you. Most of us here got to the point where we said “I need help!” I know I definitely did (still do)! I believed I was somehow unique, my problem was far worse than most, I’d totally lost my ability to sleep naturally, and there really isn’t anything that “works” for me. I ruminated about sleep during the day and dreaded the nights. Come to find out, those are really common thoughts for people suffering from insomnia, and they cause a whole lot of anxiety around sleep.
If you’ve not already signed up, Martin has a great *free* 2 week email course. To sign up, go to the Resources menu on the top of this page. Pull down to “Free Insomnia Sleep Training”. This is a great way to start. Many people do decide to also get face-to-face help, but there’s absolutely no requirement.
Also under the Resources menu, there is a good overview of CBTi and more detail on two major components (Sleep Restriction and Stimulus Control).
There are countless videos online. It takes a while to sort through those that are helpful and those who are more into “pop science” or want to sell pillows, oils, tapes, etc… Martin definitely falls into the helpful category. The single video that clicked with me and got me started is a 90 minute youtube called “Cognitive Behavioral Therapy for Insomnia: The Deep Dive”. It is a round table discussion with Martin and two other legitimate sleep coaches. The conversational tone was pleasant and natural, and while each coach was different, they all agreed on the major aspects of how to help people with insomnia.
Finally, I wanted to say that CBTi is not exclusive from meditation, mindfulness, hypnosis, yoga, etc… In fact, it seems to me that most people combine the techniques. Learning to deal with the anxiety is a huge component of CBTi.
Wishing you well.
JudyHello @memsiej. Glad you found your way here. This is a small and not real active board, but my (limited) experience here is that you’ll find people who can really relate to struggles with insomnia. We are at all different places in our journey toward better sleep, and anxieties and fears are a common theme for many of us.
There are also professional coaches that pop on sometimes who are incredibly knowledgeable and helpful! Plus there are a ton of resources and great podcasts. Go to the Resources menu at the top of this page, pull down and go to Podcasts. There are 3 pages worth, and you can pick what you’d like to see. Many are interviews with Martin and people who really have found help with CBTi. It’s so nice to know we are not alone and this does work!
When you said you’re looking at all options, are you familiar with CBTi? What other things are you looking at?
Wishing you the best.
JudyThank you @sleepykieran. Very powerful suggestions!
Thank you for this @sleepykieran.
When I turned to CBTI, I had absolutely no confidence in my ability to sleep un-aided, which I’ve now learned is quite common. I’m gradually developing more confidence. What I think you’re speaking to goes a step beyond the “I can do this” confidence statement we tell ourselves, to an “I am this” belief.
I appreciate the technique, and your mantras on the other thread. I will be doing this!Agreed. Getting up is useful, but it can’t be the only option if I’m to live like a “normal” sleeper. For one thing, we like to travel and it’s just not always practical.
Something I really have changed is that I don’t reach for my phone or computer when I can’t sleep, whether I get up or stay in bed. Going on the web can really become a rabbit hole for me, and I can spend hours that way and then have to pry myself away to try to sleep–usually then just thinking about the next link that might lead to something interesting. I read books with a low-light kindle. I enjoy it, it’s comfortable in bed or out, and it doesn’t bother my husband.
There is another sleep program called ACT-i (Acceptance and Commitment Therapy) that teaches wakefulness acceptance. It does not teach getting out of bed when you can’t sleep. To me, it seems like the natural progression from CBT-i, and the coaches I’ve watched, including Martin, discuss elements of it.
Hi @Manfred. If you pull down the “Resources” menu at the top of this page, the first option is Insomnia Coach Podcasts. There are 3 pages of podcasts to choose from, each with a title and short description. I’ve only listened to two (Michelle and Jennifer). Both resonated with me personally, and there are plenty of others to choose from.
Hello @concept2uk. Have you tried Martin’s two week free email course? If not, highly recommend.
CBT-i is more than just getting out of bed and reading. There are techniques to follow to break up the cycle of insomnia, and there is also a lot of new learning, reframing your thoughts on sleep, and reducing anxiety surrounding sleep.Under the Resources menu on the top of the page, there are some really good podcasts. I’d recommend them during the day, as I’ve found that focusing on insomnia at night is not helpful.
There are also some great videos on the web. One that helped me a lot was a 90 minute round-table discussion with Martin and 2 other sleep coaches called “CBT-i: The Deep Dive”.
Hi @Lucie88. I am in about the same place as you. The act of getting out of bed when I got frustrated was extremely helpful for me at first. For one thing, it was “a plan”. I knew there was something to do other than lay there in misery for hours. And, I stopped dreading going to bed.
Now, I’m kindof worried that it is becoming a new behavior. I get in bed, and in the back of my mind I’m actually planning to get up to read in a few minutes. So I’m trying to change my perspective a bit and see it as a tool at my disposal, with staying in bed to read as another option.
I will be interested to see what other ideas you get. Thanks for the question.
Thank you @anmareta for the RAIN suggestion. Also, the idea of practicing visualizations during the day is excellent. Something that has not been helpful for me is to focus on insomnia, do my insomnia research, and try new things to combat insomnia at night. Even if I know not to try new things with the goal of “making” me sleep, of course in the back of my mind it’s still there. Learning new things during the day that are simply nice for me in terms of relaxation and overall health, then doing those things in the evenings seems like a better way to go.
On a different note, under the “Resources” on the top menu of this page, Martin has some podcasts. I’ve listened to two, each close to an hour long. They were both interviews with clients who’ve successfully been through the program. Of course I started with the ones that seemed like I would most closely relate to, and both were really good. If you’ve not watched or listened to them, they are well done and may be worth a try.
