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Sorry to hear how difficult things are for you at the current time. The fact that your sleep issues are sticking around even though that work stress is no longer present isn’t unusual — when sleep problems remain when the initial trigger is no longer an issue, it’s down to a change in the relationship we have with our thoughts and a change in our sleep-related behaviors.
These changes, although completely understandable, end up perpetuating the sleep disruption just as Scott described.
You mentioned that you’re currently spending about seven hours in bed — if you are averaging less than about six or six-and-a-half hours of sleep each night, it might be worth going to bed a bit later to help build that sleep drive and reduce the amount of time available for nighttime wakefulness.
I hope there’s something helpful 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.
Welcome to the forum and congratulations on your pregnancy! If you have any specific questions, please let us know!
—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 acknowledging and making space for difficult thoughts, rather than challenging and fighting them? I wonder if that might be a helpful alternative?
When you wake during the night, there’s no need to get out of bed if that’s not appealing. All you want to do is give yourself the opportunity to do something more pleasant if being awake at night starts to feel unpleasant.
I hope there’s something helpful 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.
You’re getting results because of your curiosity and willingness to explore your sleep-related thoughts and behaviors and to commit to changes that you felt might be helpful.
What might be even more important than the fact you are now sleeping better is the fact you are perhaps living your life a bit more independently from sleep and the thoughts and feelings your brain might be generating!
In other words, you’ve regained control over your life.
Thank you so much 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.
It’s hard to “not think” about something.
Try this — don’t think of a pink elephant.
Did you already think of a pink elephant?
—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.
What are your values, @empleat? What is important to you?
If I could wave a magic wand and remove all struggle from your life, what would you be doing differently?
We don’t have to aim high here — any little action that helps you move toward the kind of life you want to live might be 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.
Often, when we try to get rid of a feeling, thought, or emotion, that feeling, thought, or emotion pushes back even harder and is more likely to push us away from the kind of life we want to live.
Sometimes it can be helpful to acknowledge thoughts, feelings, and emotions instead — and even to make a bit of space for them. To allow them to come and go as they please, while continuing to engage in actions that help us move toward the kind of life we want to live.
This way, we can end the struggle and focus on living instead.
—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.
What’s your goal here, @Mencer23? If I could wave a magic wand and give you the kind of sleep you want to get, what would you be doing differently in 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.
Maybe shifting the action away from “trying” might be helpful since with sleep, the more we try the more we struggle!
WIth nighttime wakefulness, there’s probably no need to do anything for as long as being awake feels good. If that wakefulness starts to feel unpleasant, you might then simply give yourself the opportunity to do something more pleasant/more appealing instead. That night not involve getting out of bed — you might do some reading, for example, instead (if that’s something you enjoy).
—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 a human being doing your best — and that’s all any of us can do!
As you hinted at in your last post, perhaps that desire — that wish — is all that’s standing in your way? The final hurdle, so to speak?
—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! You mentioned that you’ve tried sleep restriction — can you tell us a bit more about that? When did your sleep window start and when did it end? How long (and how consistently) did you implement it for before deciding it wasn’t useful?
Can you also tell us a bit more about your sleep at the current time? Over the past couple of weeks, how much sleep would you say you get on an average night? Do you tend to find it hard to fall asleep or stay asleep?
—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 you are noticing some improvements in your sleep already!
I wonder if having that “open question” of whether or not you should reach for a pill makes it harder for you to fall back to sleep at night? Perhaps once you take that pill you no longer “try” to sleep and that, in turn, is why you are able to fall back to sleep?
Ultimately, if you wake and find it hard to fall back to sleep then you are either not sleepy enough for more sleep (you got enough sleep) or you are trying to make sleep happen (or putting pressure on yourself to fall back to sleep).
I hope there’s something helpful 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.
What most helps you live the kind of life you want to live? Going out and socializing (and maybe experiencing some sleep disruption), or staying at home and doing nothing in a bid to protect your sleep at all costs?
—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.
Remember that when it comes to insomnia, the more we try to avoid nighttime wakefulness, the more likely it is to happen and the more likely it is to have an unpleasant influence on our lives!
Good nights happen when there is less effort to avoid nighttime wakefulness — not because of any specific technique “working”.
Remember, too, that everyone has difficult nights from time to time — just as everyone has difficult days from time to time!
—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.
Your insomnia doesn’t sound unique or unusual — it was once triggered by something and is now being kept alive by a change in your sleep-related behaviors and/or a change in your relationship with your thoughts and feelings.
Ultimately, we put insomnia behind us by being OK with having insomnia — because if we can get there, we stop trying to control sleep and we focus attention instead on living the kind of life we want to live regardless of how we sleep.
I hope there’s something helpful 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.
