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I am so happy to hear that you have been experiencing some improvements in your sleep! How are you doing since you posted?
There’s a lot that goes into feeling refreshed after sleep — and it’s often influenced more by sleep quality than sleep duration alone. Many people also experience sleep inertia — a sense of grogginess in the morning that can take a half-hour or so to shake off. So, how you feel first thing in the morning isn’t always an accurate reflection of how well you slept.
I think that it’s entirely possible to feel good the next day after just one night of good sleep, but how we feel is influenced by many factors that are both related and unrelated to sleep. So, you might need more than one good night of sleep to feel refreshed in the morning (but you might not)!
—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 problem with feeling reliant on any external sleep crutch is that it can make it harder for you to rebuild confidence in your own, natural ability to sleep. The good news is that nothing can generate sleep other than your own biological sleep drive — so, even on nights when you do take medication, the sleep you get is sleep YOU are generating!
If you’re able to identify anxiety as being a primary driver of your insomnia, it might be helpful to see if you can identify the thoughts that are generating that anxiety. If you can do this, you can then evaluate those thoughts for accuracy. When you do this, you might see that the thoughts that generate so much worry aren’t very accurate — and this can strip them of their power!
Here’s a short video about this: “What to do when anxious thoughts are making sleep difficult and leading to insomnia“.
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.
How are you getting on since you posted? What is it about the idea of finding it hard to fall asleep that makes you feel worried?
—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 don’t know of any scientific evidence that supports the idea that a cold shower can improve deep sleep — and that’s probably not too surprising because the body takes care of sleep architecture all by itself.
When it comes to deep sleep in particular, this is the stage of sleep that is prioritized by the body — so very few people miss out on deep sleep for any significant period of time. Even if you are only getting a few hours of sleep, your body is likely getting all its required deep sleep. If you have a night (or a few nights) of absolutely no sleep, again the body will prioritize deep sleep when you do sleep — so you will spend more time in deep sleep.
Ultimately, sleep architecture is something that the body takes care of all by itself and it’s something we have no control over. So, worrying about sleep stages or trying to get more (or less) of a certain type of sleep usually only leads to heightened arousal and this can perpetuate insomnia.
On that note, the best way to improve chronic insomnia is by identifying and addressing the thoughts and behaviors that perpetuate insomnia — one of which is the attempt to control or force 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.
I think you can attend a late night party occasionally even while implementing cognitive and behavioral techniques!
You might find this video helpful: “You can still be social, active, and have fun while going through a course of CBT 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.
The most helpful sleeping regimen is probably something along the lines of:
1. Make sure you are not allotting too much time for sleep
2. Only go to bed when you are sleepy enough for sleep
3. Get out of bed if being in bed doesn’t feel good
4. Get out of bed and start your day at a consistent time every day
5. Add as many enjoyable, enriching, and rewarding activities to your day as possibleI hope this gives you some things to think about and proves to 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.
No herbal supplement will fix chronic insomnia because no herbal supplement can address the thoughts and behaviors that perpetuate insomnia.
You have a natural ability to sleep! You do not need a pill to sleep!
Behavioral changes such as allotting an appropriate amount of time for sleep, sticking to a consistent out of bed time, and getting out of bed when being in bed doesn’t feel pleasant will be far more effective (especially over the long term) than any supplement, pill, or potion!
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.
There is a money-back guarantee for my online course. If you remain on schedule, implement all the techniques you’ll learn, and see no improvement in your sleep then you will get your money back. All the “legalese” for this can be found in the terms of service, under section 10.
—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 can take a bit longer than six nights so I’d encourage you to stick with that sleep window and stay as consistent as possible! Are you implementing any cognitive behavioral therapy for insomnia (CBT-I) techniques other than sleep restriction?
If the two of you would like to connect, if you contact me and give me explicit permission, I can share your email addresses with one another. To protect you from spam, I remove email addresses that are posted in the forum.
—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 your transformation, Jennifer — I just know that your story is going to help, encourage, and reassure a lot of people.
—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 tried implementing cognitive behavioral therapy for insomnia (CBT-I) techniques to help tackle the thoughts and worries (and any sleep-related behaviors) that might be making sleep more difficult?
—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 might sound odd to say this, but working when you are struggling with sleep (or implementing helpful long-term techniques such as sleep restriction) is probably one of the best things you can do!
That’s because working forces you to maintain some kind of daytime routine and structure, distracts the mind from thinking about sleep throughout the day, and gives you the opportunity to enjoy good moments during the day even after a hard night of sleep — and this can help you recognize that the quality of your day isn’t completely tied to the quality of 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.
I would suggest discussing this with your doctor — you might find it helpful to implement a tapering-off plan while addressing the root cause of your initial sleep issues to minimize the risk of rebound insomnia. 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.
Since pills cannot generate sleep, it’s not too surprising to hear that you are still finding sleep difficult even when taking pills.
The only thing that can generate sleep is your own biological sleep drive — pills can sometimes help us sleep by reducing any worry/anxiety that might be a temporary barrier to sleep, but they cannot generate sleep itself! If we remain awake for long enough, we will always sleep.
Have you looked into, or tried implementing cognitive behavioral therapy for insomnia (CBT-I) techniques to 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.
I’ve moved your post to this larger discussion topic on hypnic jerks, @kingdawson. I hope you find this 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.
