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Did you discuss cognitive behavioral therapy for insomnia (CBT-I) with your doctor?
CBT-I techniques can help strengthen the body clock (circadian rhythm), build sleep drive, reduce arousal, and address the issues that typically perpetuate 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.
This is something that is going to be a personal decision. Typically, I suggest determining what to do based on what your long-term goal is.
So, if your long-term goal is to sleep in the same bed as your wife, then you might want to only allow yourself to sleep in the same bed as your wife.
—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 as though you know exactly what to do to help get your sleep back on track, Odinsky! Furthermore, you know from experience that you are able to sleep well and to get past difficult periods of sleep disruption — so, just as you did this before, you can do it again!
—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 do have something to fall back on, Rachel — your natural ability to sleep! Ultimately, if we are awake for long enough we will ALWAYS sleep. Sleep drive ALWAYS wins in the end!
If your main problem is sleep onset, you will likely find it very helpful to ensure you’re allotting an appropriate amount of time for sleep and to always get out of bed by the same time each day.
Was this something you tried when you did the Sleepio course? What cognitive behavioral therapy for insomnia (CBT-I) techniques are you currently implementing?
—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.
Many sleep-related phobias and concerns are down to mistaken beliefs about sleep. To help with that, I’d recommend this podcast with Dr. Jade Wu:
—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 implementing cognitive behavioral therapy for insomnia (CBT-I) techniques, mrtrout? Since these techniques help address the perpetuating factors behind insomnia, you might find them to be a more helpful long-term solution!
—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 unusual to experience sleep disruption after such an injury! Usually, sleep recovers as we adapt to the initial trigger of sleep disruption or, in your case, as you start to heal from your injury. If you continue to struggle, it’s almost always because the way we think about sleep changes — and also, we often implement behaviors in a bid to improve our sleep that actually perpetuate the problem.
I suspect that you’ll find it very helpful to implement cognitive behavioral therapy for insomnia (CBT-I) techniques. Is this something you’ve tried or discussed 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.
If you are typically sleeping well when you go to bed at 8:00 AM in the morning and sleeping through until 5:00 PM, this suggests that your issue may be more to do with a circadian rhythm issue rather than insomnia. I would suggest trying to find a sleep specialist with expertise in circadian rhythm sleep disorders since they will be in the best position to help you adjust your sleep schedule to something that you would feel happier with.
I hope this helps, and good luck!
—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 Lucy and welcome to the forum.
It sounds as though at the current time you go to bed without taking medication but if you struggle, you end up taking medication. Do you find this strategy helpful, or do you find that it means your mind has to stay more alert as it monitors for sleep and tries to figure out if and when to take medication? If it’s the latter, you might find it helpful to decide in advance if each night will be a medication night or not — but, as a reminder, I am not a doctor so be sure to discuss this with your prescribing physician.
As you’ve pointed out, it’s not unusual for sleep to be disrupted because of the pandemic — our sleep is sensitive to our overall sense of well-being. It would be unusual to be sleeping without disruption at a time of uncertainty!
When it comes to keeping a sleep diary, everything other than the time you go to bed and the time you get out of bed to start your day should just be an estimate!
There’s nothing wrong with meditating in bed as long as your goal is relaxation, rather than sleep. Any time you make sleep the goal of something, you activate the arousal system and this can make sleep more difficult.
The start time of your sleep window isn’t very important. What matters more is that you allot an appropriate amount of time for sleep, get out of bed at a consistent time each day, and try to avoid going to bed before the start of your chosen sleep window.
When we struggle with sleep, it’s completely normal for us to end up spending a lot of time during the day thinking (and likely worrying) about sleep. This doesn’t feel good and actually perpetuates insomnia. So, with this in mind, you might find it helpful to distract your mind while improving the quality of your days but adding some enriching, enjoyable activities to your days whenever possible.
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 am so encouraged to hear that you’ve found the “3P” model of insomnia to be relevant — when you can recognize that your insomnia isn’t unique then you might feel more encouraged and confident that you don’t need to live with insomnia forever and that by addressing the perpetuating factors behind insomnia you might be able to help set the stage for sleep and rediscover deep, restorative, natural sleep!
It’s good to hear that you continue going to work regardless of how you slept — this gives you the opportunity to enjoy positive and productive moments even after a difficult night, which helps you recognize that sleep doesn’t completely determine the outcome of our days. Furthermore, being active means less time for the mind to focus and dwell on 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.
Waking during the night is quite normal — however, if we become worried by the awakening this can make it harder to fall back to sleep. One technique that can often reduce the amount of time spent awake during the night is sleep restriction — is this something you’ve tried?
—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.
There are lots of testimonials in the insomnia success stories forum, on the Insomnia Coach Podcast, and in the case studies section!
—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 Karin! You are doing so much right! You are getting out of bed when being in bed doesn’t feel good and you aren’t checking the time during the night! So, in many ways, you are ahead of the game and making great progress!
Are you also allotting an appropriate amount of time for sleep and getting out of bed by the same time every day?
What is it about the idea that you might only get two hours of sleep that generates anxiety? Have you ever experienced two hours (or maybe even less) sleep before?
Were you able to make it through the day after that amount of sleep? Upon reflection, have you ever noticed some good moments (or at least some OK moments) during the day even after a small amount of 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.
It’s impossible to know for sure since the algorithms are usually proprietary and there isn’t much transparency when it comes to how they collect and interpret data.
Ultimately, all that matters is how well you feel you slept. Using sleep trackers can heighten sleep-related arousal and lead to more time thinking and worrying about sleep — and if you have chronic insomnia, this isn’t 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.
Since chronic insomnia is perpetuated by thoughts and behaviors that disrupt sleep drive, disrupt the body clock, and generate arousal, we can see that sleep being disturbed by anxiety (arousal) is not unusual and is quite typical!
Therefore, we can also see that implementing evidence-based techniques designed to change the way you think about sleep and help you implement behaviors that will strengthen sleep drive, strengthen the body clock, and reduce arousal, will be appropriate and helpful!
Since you recently enrolled in my online course, I’d encourage you to contact me directly with any ongoing concerns or questions!
—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.
