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Great question — and there’s nothing specific that you *should* be noticing. What, if anything, are you looking for as you continue to commit to implementing a 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.
Clients of the live coaching course option tend not to post much in the public forum, unfortunately.
Clients of the self-coaching and, to a lesser extent, the email coaching option do post from time to time and they can be identified with the “✓ Client” tag below their usernames. You can find a lot of them in the Insomnia Success Stories forum.
If the investment required for the live coaching option of the course is difficult for you, I wouldn’t recommend enrolling in that option.
The self coaching option and the email coaching access option require less of an investment and you can get started right away (as of today, the waiting period for the live coaching option is roughly five weeks).
I hope this helps!
—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.
Welcome to the forum, nibbler 😉
There might be as many potential triggers for a panic attack as there are people in the world. Trying to avoid all potential triggers can make things more difficult as we can so easily end up focused on avoidance (and withdrawal) and that can make it harder to live the life we want to live. And, when it comes to sleep, that’s something that isn’t even under our direct control.
With all this in mind, perhaps what’s most important here is how we choose to respond to the stuff that’s out of our control — the anxiety, the frustration, the wakefulness when we want to be asleep.
Do we try to fight and avoid (and where does that get us) or do we practice building skill in experiencing all that stuff with less struggle? If all that stuff was able to show up and was more like water off a duck’s back, how might things be different?
—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.
Endurance training like you mentioned is going to be taxing on the body, as you already know! We can sleep well before intense exercise and we can sleep poorly before intense exercise. We can also sleep well after intense exercise and we can sleep poorly after intense exercise.
Does your experience tell you that sleep is under your direct control — that you can make the exact amount and type of sleep you want to happen through effort?
If not, perhaps the ongoing use of a sleep aid might be what’s increasing (or maintaining) the struggle — rather than the idea of coming off it?
—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.
Best guesses are all that’s needed 🙂
—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.
Welcome, Sudu — and thanks for the great question!
I would suggest reflecting on the sleep window every week or two. If you find that you are regularly filling it with sleep or any wakefulness during the sleep window is restful wakefulness rather than a struggle and a battle, then you might start your sleep window 15-30 minutes earlier and reflect again in a week or two.
I hope this helps — there’s also more information on the sleep restriction resource page.
—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.
Sleep outside of your sleep window would probably be considered a nap.
—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.
When it comes to sleep, there are no action-based requirements — sleep happens when we’ve been awake for long enough and it happens best when we remove all effort to make it happen 🙂
Whether or not the action you shared was “right” can only really be answered by you, since you are the expert on yourself!
Something that might help you reflect is this — is going to bed at 8:45 PM aligned with the kind of life you want to live? If so, how can it be a problem? If not, perhaps that might be pulling you away from where you want 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.
Thanks for sharing! I wish you all the best for the future 🙂
—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 are moving forward with flexibility and self-compassion. You are taking action and practicing ways of dealing with nighttime wakefulness and difficult thoughts and feelings with less resistance and less struggle. You are building skill in experiencing all this stuff in a way that reduces the power and influence it has over your life.
Your superpowers of self-reflection and honesty taught you that resistance (although understandable!) wasn’t a workable way forward. You took some of the core concepts shared in the course and adapted them in a way that was meaningful and helpful for you (such as imagining yourself offering anxiety a cup of water, coffee, tea, or even some cookies!).
The focus of your attention has expanded as you focus less on sleep, less on what you are feeling, and more on your values and what you are doing. You are regaining control over your life and giving sleep the opportunity to take care of itself.
Your progress is down to your own superpowers, your own commitment to action, and your own growth mindset.
Thank you for sharing!
—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.
Yes, thoughts will continue to happen — for as long as you are a living, breathing human being! As you shared, acceptance isn’t easy. It’s a skill that requires ongoing practice.
You are taking action, you are learning from what you are doing, and you are moving in the direction you want to be heading. That’s all down to you — I was merely your guide!
—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 Michael! Ups and downs come with any journey and it’s so easy to get pulled back into a struggle — that’s often a well-trodden path! And, regardless of what’s happened (or what’s happening now), you still get to decide how to respond from this moment on. You have all the power.
Based on what you’ve learned from the course, and from your expertise on yourself and your own experience, what do you feel is the best way to respond when sleep doesn’t happen as you might want it to happen?
—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 don’t no why but I can’t seem to stop my bad thoughts even when I have good nights”
Perhaps that’s because thoughts (good, bad, or neutral) cannot be directly or permanently stopped? And, if that’s the case, for as long as we try to control what our experience tells us is out of our control, we might continue to struggle.
—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 invite you to share some of the ways you are doing better without referring to how much sleep you are getting — because that might help you stay focussed on action-based change. And, action-based change is always within your control. Your actions are what move you toward the life we want to live (true success!) or pull you away from it.
PS: As mentioned by Natalia — nothing unusual or abnormal with having a night of less (or no) sleep from time to time. What matters is how you respond when things don’t happen as you might want them to happen (and what you learn along the way)!
—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.
Sleep drive builds with every minute of wakefulness so giving yourself less opportunity to sleep will create conditions for sleep drive to build. That’s no guarantee that sleep will happen when (or how) you want it to happen, though.
You are the expert on you and in my experience, chronic insomnia is not exclusively a sleep drive problem. It’s far more about the ongoing struggle that comes from trying to make sleep happen.
—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.
