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Those nights of zero sleep can be very challenging — how are you getting on since you posted, Nicholas?
—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 has become such a helpful and supportive thread — thank you to everyone who is contributing!
It can take time and consistency for a new sleep window to lead to noticeable and consistent improvements in sleep — and it’s certainly not unusual for sleep to temporarily get worse in the short-term as you adjust to the new schedule.
So, I would encourage you to continue moving forward! I have worked with others who have described their hyperarousal in a similar way to you and have got their sleep back on track, so I have no doubt you can, too!
—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, Ally!
As I am sure you realize, there’s not a whole lot we can do about waking caused by OAB but there are things that can be done to reduce prolonged nighttime wakefulness and improve sleep quality so I think you’ll still find the course helpful since it will help to build sleep drive, strengthen the body clock, and lower arousal — all things that can perpetuate sleep disruption.
—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 still feeling sleepy no matter how much sleep you get, I would suggest talking to a doctor since there could be something other than insomnia going on — sleep apnea could be present (sleep apnea can exist alongside insomnia), or there could be a number of other explanations for that daytime sleepiness.
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.
If you’re getting around three to four hours of sleep at night and an hour or more of sleep during the day, it sounds as though you could be getting five hours (or maybe a bit more) of sleep in any 24 hour period — and this could help explain why you aren’t feeling intense fatigue, since you’re getting a reasonable amount of sleep.
This sleep also provides you with evidence that you haven’t lost the ability to sleep — so that’s hopefully one less thing for you to worry about!
Since one of the goals with the sleep window is to build sleep drive, it’s usually helpful to avoid daytime naps since they reduce sleep drive. So, if your goal is better sleep at night it can often be useful to eliminate those daytime naps.
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.
It sounds as though you’re doing great for being just three weeks in, NWSleepy!
Isn’t it interesting that the mind still worries about CBT-I not working even when you have evidence that it is working?
Reducing arousal does usually take time, so it’s not unusual that you’re still experiencing some fear/emotional resistance when it comes to going to bed.
As your sleep continues to improve you’ll continue to chip away at that worry and anxiety!
—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.
Health scares are a common (and understandable!) trigger for sleep disruption — usually sleep gets back on track by itself but if it doesn’t that’s usually because the way we think about sleep changes and we might also start implementing behaviors in a bid to improve our sleep that actually have the opposite effect!
I am glad to hear that you got the all-clear after your health scare — and that you’ve been digging into the resources available here. How are you getting on 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.
I am so encouraged to read your post, Susie — and I admire you for taking positive steps towards better sleep for the long-term! As you rightly pointed out, if others can be successful, you can be successful, too! How are you getting on 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.
Sleep restriction doesn’t usually lead to less time asleep — but it sure does lead to less time awake!
The end result is actually better sleep quality and less fatigue — so although your concerns about how you will do during the day are completely understandable, I doubt they will come to fruition!
How are you getting on 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.
This is a very insightful post about what it can be like to live with insomnia, Edgar. Thank you for sharing.
I hope things improve for you — after being awake for 40 hours I suspect that at least a little bit of sleep occurred not too long after.
—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 CAN sleep, Chawki! What’s a typical night like for you? Let’s see if we can come up with an initial plan for improving your 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.
Glad to hear you’re implementing sleep restriction as a way to build sleep drive and reduce nighttime wakefulness!
It sounds as though you aren’t recognizing a lot of sleepiness when you go to bed but you don’t mention any issue with falling asleep at the start of the night. Do you usually find it easy to fall asleep at the start of the night? If so, this suggests that you are sleepy enough for sleep when you go to bed. If not, you might find it helpful to think of the start of your sleep window as your earliest possible bedtime and only go to bed when you feel sleepy enough for sleep once the start of your sleep window has passed (while still keeping the same final out of bed time in the morning).
It also sounds as though you might be spending a lot of time in bed when being in bed doesn’t feel good (you mentioned tossing and turning and feeling an adrenaline rush when you wake before the end of your sleep window) and this could be creating arousal that makes it harder to fall asleep.
With this in mind, you might find it helpful to work on lowering arousal since that could be an obstacle to falling back to sleep. We can help reduce arousal by actually getting out of bed when being in bed doesn’t feel good, by not checking the time during the night, and by eliminating all sleep-related effort and striving.
Often, it’s our desire to fall back to sleep, our desire to sleep until a certain time, and/or our desire to get a certain amount of sleep that is the biggest obstacle to reaching those goals!
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.
It sounds as though you’re doing really well at working on the anxiety side of insomnia and that’s important since arousal is something that can perpetuate sleep disruption — so you seem to have the “C” part of cognitive behavioral therapy for insomnia (CBT-I) covered!
This means there’s still the opportunity to address the “B” part — the behaviors that can perpetuate sleep disruption. So, doing things like allotting an appropriate amount of time for sleep and getting out of bed when being in bed doesn’t feel good might be the final part of the puzzle!
How are you getting on 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.
Welcome to the forum, Rabbit! Menopause can certainly be disruptive to sleep but it doesn’t mean that we have to ensure poor sleep for the foreseeable future — there are things we can do to help build sleep drive, strengthen the body clock, and lower stress/anxiety, and this can make sleep a bit easier.
Have you tried implementing any cognitive behavioral therapy for insomnia (CBT-I) techniques?
—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, Hilary! Medications aren’t usually a helpful long-term solution for insomnia since they don’t address the thoughts and behaviors that perpetuate sleep disruption — they can also erode sleep confidence since we can easily learn to believe that we can only sleep if we take a medication.
You said you’ve done a lot of research — did you come across cognitive behavioral therapy for insomnia (CBT-I) during the course of your research?
—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.
