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Two great questions here!
In terms of getting out of bed, I think that depends on what your intent/goal is. If it’s to control something that cannot be controlled, that might not be helpful. If it’s to help you practice experiencing wakefulness with less struggle, it might be!
Have you worked through the sections in Week 2 that cover responding to wakefulness at night? Did you pick up any ideas there?
In terms of going to bed before the sleep window begins, I think it’s OK to give yourself some flexibility there. You might want to make the hour or so before it begins that last time you check the time and allow yourself to go to bed whenever you feel sleepy enough for sleep.
—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.
Sometimes the stories our mind comes up with can be true, and other times not. Regardless, they can often feel very convincing and feel just like facts! Being aware of that (as you shared) can be so helpful 🙂
—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.
You raise a great point — many of us don’t know what we want from life and aren’t always clear on what our personal values are. That’s something we’ll explore further as the course progresses. In the meantime, it sounds as though the 3 good things exercise might be helping you with that, too!
—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.
Waking is a normal part of sleep — if we try to fight or avoid these awakenings, they can become more noticeable and sleep is less likely to happen when we are engaged in a battle with our minds!
What would you be doing differently with your life if you didn’t wake an hour before your alarm went off? What would you be doing then, that you are unable to do now?
—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.
I wonder whether, for as long as we try to make sleep happen or try to control our thoughts, feelings, and emotions, we might be making it more difficult for sleep to happen and we might also be giving all those thoughts, feelings, and emotions more power and influence over our lives?
—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.
It sounds as though you’re on the right path as you’ve started to expand the focus of your attention away from sleep!
How might you use the time and energy you’re starting to free up in a way that better helps you live the kind of life you want to live, even after difficult nights?
—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.
Hello Jim and welcome to the forum! What made you decide to move away from the benzo and what was that process like? How do you currently approach sleep and how workable is that approach proving to be so far?
—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.
Hello Jake and welcome to the forum. What would you be doing differently with your life if you were getting the type of sleep you want to be getting? How do you currently respond to nighttime wakefulness when it shows up and how workable is that approach proving to be?
—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.
Hello Gemma and welcome to the forum — I am glad to hear you realize that you aren’t alone and that the insomnia struggle can be remarkably similar from person to person!
As suggested by @Rubylight, have you tried allowing yourself to be awake in bed? Getting out of bed just because you’re awake or getting out of bed in an attempt to get rid of wakefulness or difficult thoughts and feelings might be setting you up for more of a struggle since sleep, thoughts, and feelings cannot be directly or permanently controlled.
As you shared, difficult nights can make us feel rubbish the next day. We’re not looking to pretend otherwise! So, I hope you are able to continue to acknowledge how you feel — and perhaps you might also be able to practice being kind to yourself when things feel difficult and commit to doing things (no matter how small) that matter to you each day. Things that are aligned with your values and that keep you moving toward the kind of life you want to live, even when things are difficult.
—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.
Have you tried allowing yourself to go to bed when you get that really strong sense of sleepiness close to the start of your sleep window?
—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.
There are probably as many triggers for insomnia as there are people in the world — we can’t eliminate all triggers for insomnia, just as we can’t eliminate all risks and dangers from living life as a human being.
If insomnia sticks around after the trigger has passed or is no longer relevant or obvious, that might be because of our response to the sleep disruption — the renewed effort we might be putting into trying to make sleep happen or trying to fight or avoid wakefulness or the difficult thoughts and feelings associated with it.
I hope there’s something useful here!
—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.
Is analyzing your sleep working for you? Is it getting you the sleep you want to get and helping you live the kind of life you want to live? If it is, no need to change anything! If it’s not, perhaps that’s not a workable behavior 🙂
—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.
The brain is always thinking as it does its job of looking out for you. Thoughts don’t stop sleep from happening — but trying to control them sure can make sleep a lot more difficult!
—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.
If you didn’t wake up tired, what would be different in your life? What would you be doing that you are unable to do now? When you wake up tired, does that sensation remain exactly the same throughout the day, or does it change as the day progresses?
—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.
Neither ACT nor mindfulness can make sleep happen or get rid of difficult thoughts and feelings — because none of those things can be controlled!
What ACT and mindfulness can do is help us respond to this difficult stuff in a more workable way. A way that moves us away from ongoing struggle so we can act more independently of it and better live the kind of life we want to live.
The less sleep and our thoughts and feelings consume our energy, attention, and focus, the less influence they might start to have over our lives. And, if they lose their influence, what remaining role do they have?
—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.
