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You are noticing a lot of thoughts and feelings showing up as your brain does its job of looking out for you.
What does “getting over this” mean to you?
—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 and welcome to the course. Anyone can recover from insomnia because insomnia is kept alive by all our understandable attempts to fight it. In other words, it exists because of our actions — and we always have control over our actions.
What are you picking up from the course so far to help you start moving toward where you want to be? What changes have you started making?
—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.
Flexibility and some self-kindness can be really helpful, as suggested by @ChefDevo1776.
You are the expert on you, Hidai! What do you think you should do, and why?
—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 aboard! You’ve learned a lot over the past few weeks — especially that the more you try to make a certain amount or type of sleep happen, the more difficult it becomes.
And, the more difficult it becomes, the more likely you are to experience difficult thoughts and feelings like anxiety (and perhaps start engaging in a battle with those, too).
You are already taking action. And, action is what matters. I wish you all the best as you continue to move forward. You are on a powerful journey.
—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.
Ultimately, every individual here is the expert on themselves! I am a guide, nothing more 🙂
What I would emphasize here is that a sleep window isn’t intended to make a certain amount or type of sleep happen. Its real goal is to help you move away from chasing after sleep — because, with sleep, the more we chase after it the more elusive it can often become!
A sleep window also comes with some potential bonuses — a reasonably consistent out of bed time in the morning can help strengthen the body clock and ensure enough time for sleep drive to build during the night to hep set the stage for sleep at night, and allotting an amount of time for sleep that’s more reflective of how much sleep we typically get at the present time can reduce the amount of time available for struggle while also giving us more time to spend out of bed so we can live life!
@Bronte shared a great tip, too — sometimes setting the goal when in bed as being rest rather than sleep can take some pressure off since resting is something we can control and make happen through action. Sleep is not!—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’s great to hear from you, Barbara! Thank you for returning with an update, one year after completing the course. How time flies!
The fact you enrolled in the course after trying everything meant you started in a position of real strength. You knew so much about what didn’t work and that gave you the motivation to explore and commit to a new way forward.
You drew on the action-based skills that were offered in the course in a way that was right for you. You realized that your actions are what matter — they can draw you into a struggle and make things more difficult. And, they can keep you moving toward the life you want to live and move you away from struggle.
The way forward isn’t always easy. There are ups and downs. It ain’t always pretty 😜
You stayed committed, though. Committed to action. Doing what mattered. You stopped imposing arbitrary “progress deadlines” on yourself. You moved away from self-judgement. You refocused on what you could control — your actions.
And, that’s how you got to where you are now. 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.
Welcome to the forum, Etty — you are clearly a strong advocate for yourself and a committed problem solver!
Bronte offers some great advice here 👍
What I would add is that whenever you make any change, it can be helpful to commit to that change for at least a week or two (ideally closer to two weeks) before drawing any conclusions. It takes time to adjust and adapt.
A sleep window can get you started on the journey of moving away from chasing after sleep but it doesn’t really deal with all the other stuff associated with the insomnia struggle (like how you respond to being awake when you want to be asleep, how your respond to all the difficult thoughts and feelings that can show up, etc).
In any case what matters here is that you are taking action. You are off to a great start and are way ahead of anyone else who might be struggling and not giving change the opportunity 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.
Welcome, Johnny — and thank you, @Bronte for your caring and supportive response!
Johnny: You feel this is all anxiety related and you wonder whether similar tools that you are drawing on for insomnia (such as acceptance) might also help with your bladder.
What I will say here is this — many people have found the skills they’ve developed to help deal with insomnia in a workable way are transferrable to many other issues that their experience tells them are beyond their direct control.
Many of our biggest struggles come from trying to (understandably!) control, fight, resist, or avoid what our experience tells us cannot be directly or permanently controlled, fought, resisted, or avoided.
With that being said, you are the expert on you!
—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.
Nighttime awakenings are often most likely to happen as we emerge from each sleep cycle — and a sleep cycle tends to average somewhere around 1.5-2 hours or so (it’s not an exact science). Have you discussed your concern about waking every two hours at night with your doctor?
You are clearly a problem-solver and an action taker, mbeebe! How are you finding that new response of reading or listening to an audiobook when you wake during the night? How does it compare to what you might have been doing before?
—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 🤗
Your superpowers of self-reflection and commitment to action have helped you better understand how your relationship with your bed and your relationship with your thoughts and feelings can influence sleep and your actions.
You are clearly starting to become a lot kinder toward yourself, too — that’s a rare character strength and often requires conscious and ongoing practice!
I wish you all the best as you continue to move forward!
—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 like you have a desire to sleep at 9:30 PM — and your experience tells you that you cannot make yourself fall asleep at 9:30 PM through effort.
You can, however, control what time you go to bed and what time you get out of bed in the morning.
Is going to bed at 9:30 PM something that creates good conditions for sleep and doesn’t create a struggle? If so, you might want to stick with it! If not, perhaps a change might be helpful (and change doesn’t need to be permanent).
Typically, people without insomnia go to bed when they are sleepy (or at a time when they usually feel sleepy) and get out of bed around a similar time each morning. And, everyone is different — so a blanket statement that people shouldn’t go to bed “too early” is unlikely to be helpful for everyone!
What guidance does your experience offer you and what did you pick up from Week 1 of the course to help you with this?
—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.
My thoughts are that sleep cannot be controlled (if it could be, insomnia wouldn’t exist). We can set the stage for sleep but we cannot make a certain amount or type of sleep happen.
As you suggested, any treatment or any “thing”, if done with the intention of making a certain amount or type of sleep happen, can set the stage for struggle and backfire.
—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’s not always easy to accept our thoughts (especially the really difficult ones), so you aren’t alone in finding that hard. How much easier is it to adopt a strategy of resistance and fighting them?
If you’d have used an AC at night before sleep was an issue or a concern, then using an AC now doesn’t sound like a sleep effort — but you are the expert on you!
—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, Hidai. You’ve learned that after nights of less sleep, sleep becomes more likely on subsequent nights (our brain can often try to tell us the opposite)!
How did you respond to those nights of poor 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.
Thanks for sharing — you are taking action and learning from your actions. That’s what counts! And, it often takes some time to adjust to a new sleep window.
How do you know what time it is when you wake during the night?
—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.
