Forum Replies Created
-
Posts
-
Temporary sleep disruption during a heatwave isn’t unusual and probably isn’t something to be concerned about! How are you doing since you posted?
—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 Jrehark and thanks for your post. You mentioned that you go to bed at 10:30 PM. What time do you usually get out of bed to start your day? Is there any consistency with that final out of bed time in the morning? If you looked at your sleep over a period of say, one or two weeks, what would you say your average nightly sleep duration is?
—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, T6001. You are NOT alone!
Trying to wean off Ambien without taking any steps to tackle the thoughts and behaviors that perpetuate chronic insomnia is a tall order. So, I am not surprised that you have found this difficult. The fact you have tried to do this, and the fact you have tried many things to improve your sleep, is a reflection of your tenacity and determination to sleep better.
This is encouraging because it means you likely have the tenacity and determination to improve your sleep with the implementation of evidence-based cognitive and behavioral techniques since they can be challenging to implement (especially over the short-term) — but they are very effective over the longer-term because they address the thoughts and behaviors that perpetuate insomnia.
The good news is sleep hygiene isn’t an effective treatment for chronic insomnia, so you can watch TV at night without fear or concern. If watching TV at night caused chronic insomnia, I think we’d see about 98% of the population of the Western world finding it hard to sleep at night!
Have you looked into (or tried) cognitive behavioral therapy for insomnia (CBT-I) techniques to help improve your sleep for the long-term?
—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.
Ups and downs are completely normal — everyone experiences sleep disruption from time to time! Ultimately, how we choose to react to the difficult nights usually determines how long they’ll stick around for.
As mentioned by @hiker, if we don’t make a big deal of the difficult nights, if we don’t modify our days or try to compensate for any difficult nights, if we continue to look forward and continue to implement techniques that chip away at the thoughts and behaviors that perpetuate sleep disruption, those difficult nights can’t stick around for long!
If you find that a lot of your worry comes from concern about what the next day will be like, it can be really helpful to make the conscious effort to add positive moments to your days. Here’s a short video about this: If you can react positively to difficult nights of sleep you might start to enjoy better sleep.
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.
Hello Ronald! The end of the sleep window is usually more important than the start of the sleep window. So, if you are giving yourself an earliest possible bedtime, it’s even more important that you also give yourself a consistent final out of bed time — regardless of how you sleep.
If you get out of bed to start your day at all different times, there might not be enough time for sleep drive to build to help you sleep the following night — and this repeats the cycle of sleep disruption.
By setting a specific opportunity/window for sleep, if you are able to be consistent, sleep drive will soon ensure that this is when you will sleep. A consistent sleep window pretty much always leads to consistent 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.
Welcome to the forum! Waking by itself isn’t something we should be too concerned by since waking during the night is a normal part of sleep! When you wake during the night, do you find it hard to fall back to sleep? If so, why do you think that is? Are you unable to cool back down after waking? Have you discussed your concerns with your doctor?
—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.
Sorry to hear about the pain you are in, Taylor. When it comes to medication, that is a discussion best had with your prescribing physician.
Since medication doesn’t typically address the root cause of insomnia, you may find that without doing anything to address the root cause of your insomnia, sleep disruption returns when you stop taking medication.
You might want to ask your doctor if they think you would be a good candidate for cognitive behavioral therapy for insomnia (CBT-I).
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.
I’ll see if I can get that question answered for you, cadburyho!
—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.
Since our diet is not something that perpetuates chronic insomnia, intermittent fasting is unlikely to improve sleep in someone with chronic insomnia.
Attention and efforts are probably better directed towards addressing the thoughts and behaviors that do perpetuate chronic insomnia — and a great way to do this is by implementing evidence-based cognitive and behavioral techniques for insomnia!
—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 a lot of people are experiencing sleep disruption at the current time, with everything going on related to COVID-19. I am glad to hear you have recovered.
It’s not unusual for sleep to be disrupted at times of stress or worry because sleep is sensitive to our overall level of well-being. If sleep doesn’t recover once the initial stressor is no longer an issue, it’s often because the way we think about sleep has changed, and because we have implemented behaviors in a bid to improve our sleep that actually backfire and perpetuate sleep disruption.
I am not the person to speak to about tinnitus, but when it comes to the short-term insomnia you are experiencing you might simply need to ensure you are allotting an appropriate amount of time for sleep based on your average nightly sleep duration to help reduce nighttime wakefulness.
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.
Sorry to hear about your struggle, Angie. When you wake during the night, why do you think you find it so hard to fall back to sleep?
When do you usually go to bed at night, when do you get out of bed to start your day, and roughly how many hours of sleep would you say you get on an average 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.
The great thing about sleep drive is it ALWAYS wins in the end — because it’s impossible to stay awake indefinitely! Once we are awake for long enough, we will always sleep, regardless of how anxious we might be feeling.
Can you tell me more about the physical symptoms of anxiety you mentioned? Are these physiological symptoms such as a racing heart, sweating, etc? If your anxiety is related to worry about sleep, you would likely find cognitive and behavioral techniques helpful since they help to lower arousal. You might want to discuss this further with your doctor.
—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! How are you getting on since you posted? Why do you think you find it hard to fall back to sleep when you wake? Have you tried allotting a bit less time for sleep to help reduce the amount of time you spend awake 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.
Sorry to hear about your struggles with sleep. Have you discussed cognitive behavioral therapy for insomnia (CBT-I) with your doctor?
—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 more we intently focus on something that happens without any conscious thought (such as breathing or even walking) the more difficult that very thing often seems to feel!
So, in your example, it might be helpful to simply get out of bed and distract your mind with a somewhat enjoyable activity any time you find yourself paying too much attention or worrying about your breathing.
Getting out of bed will also help prevent you from associating your bed with unpleasant wakefulness.
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.
