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If you remember a dream, then you slept! When do you normally go to bed at night and get out of bed to start your day in the morning? How are you feeling during the day?
—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 this! When you wake during the night, why do you think you find it hard to fall back to sleep? When do you currently go to bed at night and when do you get out of bed to start your day?
—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 — I’m so encouraged to hear that you’re implementing evidence-based techniques such as sleep restriction to improve your sleep and that you are already noticing that it’s becoming easier to fall asleep. When you wake during the night, why do you think you find it hard to fall back to 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.
Welcome to the forum.
It’s important to bear in mind that fatigue (feeling drained) is not the same as sleepiness — so it can be easy to go to bed before we are actually ready for sleep. Taking time to unwind before going to bed can help you relax, calm your mind, and recognize sleepiness cues.
You mentioned that you work 12-hour shifts. Do these shifts always start and end at the same time or do they regularly change?
—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 go to bed around 8:00 PM and get out of bed at 4:00 AM, you are allotting eight hours for sleep. If you typically average between four and six hours of sleep you might find it helpful to allot a bit less time for sleep to reduce the amount of time you spend awake at night and build sleep drive.
Here’s more about this technique, known as sleep restriction.
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.
What things are you doing in order to help you reach your goal? Make sure you aren’t putting any pressure on yourself to sleep — we can’t control sleep, and any attempt to do so only makes 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.
Cognitive behavioral therapy for insomnia (CBT-I) techniques are very effective because they address the perpetuating factors behind insomnia.
The perpetuating factors are the things we do in response to bad nights of sleep that actually make it harder for our sleep to get back on track. Examples include researching sleep, thinking about sleep, worrying about sleep, and behaviors such as spending more time in bed, trying to conserve energy during the day, and modifying our lives in response to poor sleep.
These perpetuating factors make it hard for our sleep to get back on track because they lead to one (or all) of the following problems — sleep drive disruption, body clock disruption, and higher levels of arousal (for example, sleep-related worry, conditioned arousal, and physiological arousal).
The good news is, cognitive behavioral therapy for insomnia (CBT-I) techniques address all these perpetuating factors so they are really effective at helping you make long term improvements to your sleep.
Although the techniques are relatively straightforward, they can be challenging to commit to and implement consistently. This is why it can be helpful to work alongside a coach or other supportive guide.
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.
Menopause can definitely trigger sleep disruption due to the hormonal changes that are going on — however, sleep will often be able to recover all by itself once the body has adapted to these changes. If it doesn’t, and sleep problems linger for months or even years, this is almost certainly down to our sleep-related thoughts and behaviors — the perpetuating factors behind chronic insomnia.
I think it’s helpful to know about cognitive behavioral therapy for insomnia (CBT-I) techniques so that you can implement appropriate behaviors and reduce the risk that you’ll end up perpetuating the problem. Ultimately, we want to give sleep the best chance 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’m looking forward to adding your success story alongside Ann’s who is one of our other record holders, having lived with insomnia for 30 years!
—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 might want to ask your doctor about cognitive behavioral therapy for insomnia (CBT-I). CBT-I helps you identify and address the thoughts and behaviors that perpetuate insomnia — and that’s what makes it so effective as a long-term treatment for chronic 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.
There is still hope for you! Ann struggled with insomnia for 30 years and now sleeps well.
Ultimately, if you want to enjoy consistently good sleep you need to observe a consistent out of bed time in the morning. Staying in bed after your chosen wake-up time might feel good at the time, but it reduces sleep drive and disrupts the body clock.
The good news is, you haven’t irreversibly damaged your circadian rhythm with those late wake-ups. If you are determined to improve your sleep, I’d suggest starting by allotting an appropriate amount of time for sleep by creating a sleep window with an earliest possible bedtime and a latest possible out of bed time.
You might also find this video helpful: Why an inconsistent out of bed time can perpetuate insomnia even when you have a strong sleep drive.
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 can be helpful to write down all the thoughts that are racing through your mind before going to bed — and to make sure that you only go to bed when you are feeling calm, relaxed, and sleepy.
If your mind starts to race and you are finding it hard to fall asleep it can often be helpful to get out of bed and do something you find relaxing and enjoyable until you feel calm and relaxed again before returning to bed.
At the same time, use sleep drive to your advantage — make sure you aren’t allotting too much time for sleep each night.
When do you currently 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 an average 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.
Sleep is not a cause of death, just as insomnia isn’t a cause of death. The human body is designed to sleep — once we are awake for long enough, we will sleep. Sleep is a natural biological process that is nothing to fear or worry about.
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 very encouraged to hear that you are implementing sleep restriction and stimulus control techniques. These will help build sleep drive, reduce the amount of time you spend awake during the night, and help make your bed a long-term trigger for sleep.
These techniques do require consistent implementation, over time, to work. Some people notice improvements very quickly, other people don’t notice any change for a few weeks.
Sleep restriction usually leads to a noticeable increase in sleepiness quite quickly, whereas stimulus control tends to take longer for results to become noticeable since you are effectively relearning to see the bed as a place for sleep rather than wakefulness.
When does your current sleep window start and end, and roughly how many hours of sleep do you get on an average 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.
Sorry to hear about your difficult night. How long have you been experiencing sleep difficulties? The only thing that can make you sleep is being awake for long enough — sleep always happens in the end, as you have experienced for yourself.
In order to enjoy more consistent sleep, it can be helpful to implement consistent (and appropriate) behaviors around sleep. When do you typically go to bed at night, when do you get out of bed to start your day, and — if you look at your sleep over a couple of weeks — what would you say your average nightly sleep duration is?
—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.
