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If that sounds like a workable approach, great! If it doesn’t seem to be getting you where you want to be in terms of living the kind of life you want to live then I wonder if it might help to shift some of that focus and attention on doing things that are important, rich, and meaningful?
I wonder if that kind of approach might help you reach your goal of getting your life back — or at least a bit closer to how you’d like it 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 the great questions!
1. I would suggest discussing your desire to move away from medication with your doctor. I don’t think you necessarily need to wait until you are no longer taking medication before implementing a sleep window but if you have any concerns about this, it would be best to seek medical advice.
2. Feel free to start with a 6 hour sleep window. If you’re feeling really confident and committed, by all means go for a 5 hour window. Whichever you feel most comfortable with and feel you can stick to for at least a week.
3. I’d suggest starting by choosing an out of bed time that you feel would work for you. Something that fits in with the life you want to live and is something you feel able to commit to. Then, count back the duration of the sleep window you chose to get your earliest possible bedtime.
4. You can do whatever you like! If giving yourself 15 minutes or so at the end of your sleep window to get out of bed feels really helpful to you, feel free to continue doing just that! If those extra 15 minutes don’t really seem to do much for you, perhaps you might spend those 15 minutes doing something else, out of bed, instead.
5. Where you sleep is a personal decision. You might want to decide where you want to be sleeping over the long term and then perhaps commit to only allowing yourself to sleep in that place.
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.
Thank you so much for sharing! It sounds as though by going on that hike, even after waking from hip pain and not falling back to sleep that night, you gave yourself the opportunity to experience some enjoyment and continue moving toward the kind of life you want to live!
—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 the great question! For the benefit of others who might read your post, can you share the answer to your question with us?
—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.
This video might help: If you plan to go to bed later at night, is it OK to go to bed earlier if you feel sleepy enough?
—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.
Thank YOU so much for sharing! You did all the hard work and committed to ongoing practice, Kat — I was merely your observing 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.
I think surgery (and perhaps billions of other things!) can definitely trigger sleep disruption!
If we still find sleep difficult when the initial trigger was long ago and/or it’s no longer relevant, that can be down to all our efforts to make sleep happen and to fight or avoid wakefulness (and all the difficult thoughts and feelings that often come with 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.
Thanks for sharing that analogy, Capt Dave Man!
@Ladysarah1985 – The nights that throw me badly are the ones it just doesn’t make sense.Perhaps it doesn’t need to make sense and it’s the pursuit of trying to make sense out of something that doesn’t always make sense that could be the distraction 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.
Things sure sound challenging for you right now! Unfortunately, sleep apnea isn’t my area of expertise and I am not a doctor so I can’t offer you any treatment advice.
It sounds as though you are currently doing a lot to make sleep happen; I am not sure there’s a whole lot more you can do at the current time. Typically, with chronic insomnia, the more we try to avoid nighttime wakefulness the more we struggle with it. In your situation, things are definitely more complicated with the presence of the sleep apnea.
Outside of your efforts to resolve the situation you find yourself in with your sleep, what other actions are you pursuing that might help you move toward your goal of getting your life back?
—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’d suggest talking to your doctor about this. You might also find this forum thread useful: Anyone got off ambien?
—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 and welcome to the forum, Mom3!
Have you tried allowing your mind to do what it wants to do when you wake in the middle of the night? I wonder if the struggle might come from trying to control your mind in the middle of the night?
You might also want to give yourself permission to remain in bed for as long as that feels comfortable — no obligation to get out of bed! If that wakefulness starts to feel unpleasant, you might simply do something more pleasant instead and there’s no need to get out of bed to do that (well, unless you plan on playing the piano — that might be a bit tricky to do from your bed).
—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 think that, in life, there will always be people in a better situation than us and there will always be people in a worse situation than us.
When sleep becomes a big focus of our lives we can easily lose track of what’s important to us. We can get pushed away from doing things that are important and meaningful or end up doing things that aren’t aligned with our values.
It often takes conscious effort and ongoing practice to acknowledge the difficulties we are facing, to be kind to ourselves in response, and to commit to doing things that keep us moving toward the life we want to live and the person we want to be — even in the presence of all this difficult stuff in our lives.
If you find yourself abusing drugs or medication in an attempt to generate sleep, I would encourage you to seek qualified medical help (something that cannot be offered in this forum, unfortunately).
—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 Sara and welcome to the forum! Can you tell us a bit more about the sleep restriction you’re implementing? What time do you go to bed and what time do you get out of bed? When you wake at 4:00 AM, why do you think you find yourself unable to get back to sleep? How are you currently responding to that wakefulness at 4:00 AM?
—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! What is your current approach to difficult nights and how is that working out for 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.
Fear is normal and understandable and it’s a sign that your brain is looking out for you.
If there was a magic wand I could wave to get rid of wakefulness and all the really difficult thoughts and feelings that like to come with it, I would wave it for you and get rid of all that difficult stuff for you. Heck, I wouldn’t even charge you!! Free wand waves for you and for everyone else, too!
Unfortunately, such a magic wand doesn’t exist. Let’s pretend it did, though — if it did, what would you be doing differently with your life?
—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.
