Forum Replies Created
-
Posts
-
Hello J18 and welcome to the forum. Like many people, you have tried lots of things in a bid to improve your sleep and none of them have worked. That’s normal and to be expected because none of the things you have tried address the root cause of insomnia — the thoughts we have and the behaviors we implement in an attempt to improve our sleep that actually perpetuate insomnia.
I noticed that cognitive behavioral therapy for insomnia (CBT-I) didn’t appear on your list of things you’ve tried. Was that an oversight, or is this something you’ve not tried yet? If you haven’t tried implementing CBT-I techniques yet, I’d encourage you to get started!
—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 your story. Can you tell us how you managed to stop your stress and anxiety? This is often easier said than done!
—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, Sally. As I think you are recognizing, sleeping pills aren’t a long-term solution for insomnia because they don’t address the root cause of insomnia — thoughts and behaviors.
Did your doctor mention cognitive behavioral therapy for insomnia (CBT-I)? Is this something you’ve heard of or 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.
Setbacks are completely normal — nobody enjoys a great night of sleep, every single night! So, you certainly are NOT back to square one! You are doing the exact right thing — you are implementing the same techniques that you implemented in the past and proved to be helpful. They were helpful before, so they will be helpful again. Keep looking forward, not back, and your sleep will soon get back on track!
—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.
Setbacks are completely normal — nobody enjoys a great night of sleep, every single night! So, you certainly are NOT back to square one! You are doing the exact right thing — you are implementing the same techniques that you implemented in the past and proved to be helpful. They were helpful before, so they will be helpful again. Keep looking forward, not back, and your sleep will soon get back on track!
—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 all very complex and I am not surprised you are confused — reading your post has me confused, too!
Ultimately, the best way to improve sleep if you have chronic insomnia is through the implementation of cognitive behavioral therapy for insomnia (CBT-I) techniques.
One technique is sleep restriction — and this simply means allotting a more appropriate amount of time for sleep to help build sleep drive and reduce the amount of time you spend awake during the night. If your average nightly sleep duration is very short, it can be helpful to start with a short sleep window of around five to five-and-a-half hours and stick with that for at least two weeks.
You might find this video helpful: How sleep restriction can improve sleep even when you’re only getting a few hours 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.
This is likely something best discussed with your doctor. Since you have been prescribed sleeping pills, I am guessing you have raised this issue with your doctor — if so, what did they suggest?
—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.
Hypnic jerks are quite common and aren’t anything to worry about. They tend to happen as we transition from wakefulness to sleep. Waking with that sensation of “fight or flight” might also be associated with this transition into sleep but can also be a symptom of hyperarousal. This, again, isn’t unusual and is unlikely to be anything you need to worry about.
You might find these two videos helpful:
Why you feel a sense of panic when you drift off to sleep (or when you wake during the night)
Four important questions for everyone with chronic 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.
I’d suggest discussing this with your doctor — do let us know how you get on.
—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 think you’re back at square one — you are much farther ahead than that because you know from experience that cognitive behavioral therapy for insomnia (CBT-I) techniques are helpful and that with consistent implementation, they will help you improve your sleep!
I’m really encouraged that you aren’t using a fitness tracker to monitor your sleep — these can really fuel sleep-related worry and anxiety, and actually make sleep more difficult!
How are you getting on since you posted? Have you been able to stick to that appropriate sleep window and consistent out of bed 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.
How long ago was your surgery, Ludivina? At the current time, 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 do you get on a typical 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.
Hello and welcome to the forum! I’m very encouraged to hear that you’re giving cognitive behavioral therapy for insomnia (CBT-I) a try.
To answer your questions:
It doesn’t really matter what you do during stimulus control since the primary goal is to simply get out of bed when you’re struggling with sleep so you don’t reinforce the idea that the bed is a place for struggle. A reading light isn’t going to suppress sleep — but it might be a good idea to avoid reaching for the iPhone since they can be quite distracting and stimulating. TV might be a better alternative.
You might find this video helpful: What to do during the night when you can’t sleep because of chronic insomnia.
There will always be good nights and bad nights. Ups and downs are normal. Try to remind yourself of this as you progress! What happens from night to night isn’t very important in the context of your end goal — better sleep for the rest of your life.
Another helpful video: What to do when CBT for insomnia (CBT-I) makes your sleep worse not better.
The best way to tune out the misinformation out there is not to go looking for it — ultimately, I think it’s as simple as that!
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.
Rebound insomnia is very common when tapering-off sleep medication if you aren’t doing anything to address the perpetuating factors that are the root cause of the insomnia.
So, I would suggest starting by implementing cognitive behavioral therapy for insomnia (CBT-I) techniques and continuing to take your medication as directed. Once you start to notice improvements in your sleep or start to feel a bit more sleep confidence, that might be the time to talk to your doctor to discuss an appropriate tapering-off strategy.
You might find this video helpful: Does cognitive behavioral therapy for insomnia (CBT-I) work if you are taking sleeping pills?
—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 really sorry about the current situation you are in. Remember that you will always sleep if you are awake for long enough. I hope you are able to find one-on-one medical assistance soon. Unfortunately, nobody here can give you medical advice.
—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? It’s not uncommon for sleep to actually get a bit worse when you first implement sleep restriction, due to the novelty of a new sleep schedule.
I don’t usually suggest observing a sleep window of less than five to five-and-a-half hours because you want to give yourself the opportunity to get at least a certain amount of sleep.
Are you consistently getting out of bed by the end of your sleep window? When you get into bed at the start of your sleep window and find it hard to fall asleep, have you tried getting out of bed?
There is more to cognitive behavioral therapy for insomnia (CBT-I) than sleep restriction alone — so I’m hoping that you are implementing other techniques such as stimulus control to give you the best chance of success.
You might find this video helpful: Why the process of getting rid of your chronic insomnia is like turning a giant flywheel.
—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.
