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Any more updates for us, @anna and @jtthemillenial?
—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, Phil? Any updates for us?
—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.
Meditation is great for relaxation, but it’s not going to generate sleep for you — so try to bear in mind that the goal of meditation is meditation, not sleep!
If you are averaging around three hours for sleep each night we can see that allotting eight hours for sleep (bed at 10:00 PM and out of bed at 6:00 AM) is perpetuating your insomnia. You are basically guaranteeing yourself up to five hours of wakefulness during the night, every single night.
I think you would benefit hugely from implementing cognitive behavioral therapy for insomnia (CBT-I) techniques — and I’d encourage you to start with sleep restriction to reduce the amount of time you spend awake during the night.
You might want to start by allotting closer to five or five-and-a-half hours for sleep each night. This will build sleep drive and reduce the amount of time you spend awake at night.
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’s a shame to read about unsupportive spouses — I think this is a big challenge for people with chronic insomnia and is something that is rarely acknowledged. At the very least, everyone has an outlet here in the forum to vent their frustrations and get support from others who know exactly what you’re going through!
—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 cognitive behavioral therapy for insomnia (CBT-I)?
—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 have certainly tried a lot of things, but I didn’t see cognitive behavioral therapy for insomnia (CBT-I) in your list. Is this something you’ve tried?
Your insomnia doesn’t sound unusual in any way, so I have no reason to believe that you wouldn’t find CBT-I to be helpful at getting your sleep back on track.
You might also like the podcast episode where I talk to Jeff — he often found it hard to fall asleep but when he gained additional job responsibilities and became a parent, those difficult nights became more common and this led to a lot of sleep-related fear, worry, and anxiety.
I think you’ll find that you have a lot in common with his story and that of others who once struggled with insomnia and improved their sleep using CBT-I techniques.
Good luck, and I hope this helped!
—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 doing better — thank you for sharing your story!
—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 discussed cognitive behavioral therapy for insomnia (CBT-I) with your son’s doctor?
When does your son typically go to bed at night, when does he get out of bed to start his day, and how many hours of sleep would you say he gets 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.
Why does the idea of getting up at 5:00 AM freak you out? I wonder if you could add some kind of enjoyable activity or routine to your day to make that out of bed time a bit more appealing, and to make your days a bit more productive?
When it comes to waiting for the start of the sleep window, I think the best approach depends on the challenge. If you are finding it hard to stay awake, then movement is usually the best strategy. If you are just bored then try engaging in a relaxing and enjoyable activity. What are your hobbies?
Some evening activity ideas might include:
* Choose clothes to wear the next day
* Make your lunch
* Marinate or start to prepare food for dinner the following day and store it in the refrigerator
* Gather old bills and statements and recycle/shred them
* Organize collections- photos, old letters, wine, books, or other items
* Catch up on laundry or folding clothes
* Do some stretches
* Go for a walk
* Sweep or mop the kitchen floor
* Sort out junk mail
* Play solitaire with cards
* Call friends who live in other time zones
* Clean out the refrigerator
* Make a grocery shopping list for the week
* Create a detailed menu for dinners
* De-clutter your coffee table, dining room table, kitchen countertops or desk
* Create a list of activities that you’d enjoy doing on weekends and vacations
* Work on photo albums or scrapbooks
* Choose one or two drawers to clean out (in your desk, kitchen, bathroom)
* Organize collections of CDs or DVDs and choose some to donate or sell if you no longer enjoy themI 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’s quite typical for insomnia to develop in response to a medical scare but persist long after that initial problem is no longer an issue — and that’s because of the thoughts we have and the behaviors we implement in a bid to improve our sleep that actually make it more difficult for our sleep to recover!
If you are consistent with the cognitive behavioral therapy for insomnia (CBT-I) techniques you’ve been learning about, your sleep will become more consistent.
Thank you for sharing your encouraging words and personal experience, California Dreaming!
How are you getting on since you posted, Donna?
—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.
Everyone is different — what I can tell you is that it usually takes more than two days of sleep restriction before you’ll notice results. I am encouraged by your determination to stick to the sleep window and to avoid those daytime naps — 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, Tswezey. Nothing in your post sounds unusual to me — it sounds as though you are dealing with insomnia, pure and simple. The best treatment for chronic insomnia is cognitive behavioral therapy for insomnia (CBT-I).
When do you go to bed at night and when do you get out of bed to start your day? When you wake during the night and feel very alert/anxious, have you tried getting out of bed until you feel calm and relaxed and then returning to bed?
—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. There is no magic pill when it comes to sleep — no supplement or pill is a long-term solution for chronic insomnia. The best treatment for chronic insomnia is cognitive behavioral therapy for insomnia (CBT-I). Is this something you’ve looked into, 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.
I love the way you’ve reframed those hypnic jerks to be something you look forward to or welcome as a sign that sleep is on its way! Thank you so much for sharing this insight, @Joyous56!
—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 both doing great! Thank you for sharing! That first night of improvement can be a real breakthrough and help motivate you to continue — it’s also evidence that all your efforts are worth it!
—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.
