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Welcome to the forum. I am not surprised to hear that you are experiencing fatigue when you work 12 hours per day and only have one or two hours for yourself each day. Do your friends at work also work 12 hours every day?
Needing 10 to 11 hours of sleep is very unusual and may be a contributing factor to your fatigue. How do you feel you sleep? Do you wake in the morning feeling refreshed?
—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, JR. Can you tell us a bit more about your anxiety? What, exactly, are you anxious about? When we can identify the cause of the anxiety, we can start working on reducing the power of that anxiety and 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.
Sorry to hear about your struggles with sleep, Hev. When you wake during the night, what do you think is stopping you from falling 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.
Your experience is quite common and usually occurs because your sleep confidence is still quite fragile. So, when you have a bad night (which is normal and to be expected) you are more likely to worry about that bad night and spend a lot of time thinking about it — this activates the arousal system and can make sleep more difficult on subsequent nights.
The good news here, Ron, is that your sleep recovered in response to the techniques you implemented before, so there’s no reason why it won’t recover again. If you continue implementing what you know has helped you in the past, it’s quite likely that your sleep will get back on track sooner rather than later.
You might find these videos helpful:
What to do if your sleep improved after (or during) CBT-I but you think your insomnia has returned
What to do if sleep restriction for insomnia stops working
What to do when you still have some bad nights of sleep during/after a course of CBT for 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.
Welcome to the forum, and sorry to hear about your recent struggle with sleep. It’s quite likely that your sleep will recover by itself if you avoid trying to control sleep or compensate for your recent sleep disruption.
It’s completely normal for sleep to be disrupted when we are being treated for a health issue since this can be quite stressful and can involve new experiences. However, it is very easy to worry about this sleep disruption (which makes sleep more difficult) and compensate for poor sleep by doing things like researching sleep, trying to sleep, spending more time in bed, etc — and this can perpetuate the problem.
If you’ve only been experiencing this disruption for a couple of weeks then I would suggest trying to continue with your normal sleep routine and your normal daytime routine. It’s quite likely that, by doing this, your sleep will soon recover by itself.
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.
Thanks for sharing, Ron. I think it’s important to bear in mind that no relaxation exercise can make us sleep, because the only thing that generates sleep is our own body.
Relaxation exercises can help us relax, and this can make sleep easier — but if we make sleep the goal of relaxation we can encounter a problem because we can self-monitor for sleep when relaxing (making sleep less likely) or, if sleep occurs in the short-term then sleep issues return, we can think that the relaxation technique is no longer “working” and then scramble to look for a new solution!
Another good resource for relaxation techniques is Darmouth College. Here’s a link:
https://students.dartmouth.edu/wellness-center/wellness-mindfulness/relaxation-downloads
—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 struggle with sleep, LCF.
Can you tell us a bit more about the sleep restriction therapy you tried? How many hours of sleep were you getting and what was your prescribed earliest bedtime and latest 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.
Welcome to the forum, Foxy — and sorry to hear about your recent struggles with sleep. I would suggest taking a look at the short video below and letting us know if you recognize any similarity with what I describe and your own situation!
How one night of poor sleep can turn into 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.
It’s quite common for sleep to feel more disrupted in the short-term when you get out of bed during the night. The key to success is sticking to the technique since it will help you “retrain” yourself to associate the bed with relaxation and sleep rather than worry and wakefulness.
If you are calm, sleepy, and relaxed when awake in bed then it’s OK to stay in bed since conditions are right for sleep. However, if you are alert and anxious, worried or frustrated, then it’s usually a better idea to get out of bed until you feel calm and sleepy again.
In my opinion, I’d rather get out of bed and do something relaxing and enjoyable than stay in bed, tossing and turning, battling to sleep night after night — especially since getting out of bed is a strategy that will improve sleep over the long-term.
It’s important to bear in mind that the technique of getting out of bed when unable to sleep isn’t intended to improve sleep on that night. It’s a long-term strategy designed to (once again) make the bed a strong trigger for sleep. In the short-term, getting out of bed might lead to a bit less sleep — but the body will soon learn that the bed is a place for sleep rather than wakefulness and (when combined with an appropriate sleep window) it will learn to sleep during a certain period of time.
This leads to more consolidated (and better quality) sleep.
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.
My apologies for the incorrect link. It has now been fixed but is also pasted again below:
How one night of poor sleep can turn into chronic insomnia
I think you would find CBT-I techniques to be helpful. If you would like some one-on-one help, you can work with me in two ways — I offer phone coaching and online coaching.
—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’ll send you an email, Bill. With those sleep efficiency numbers, I’d suggest waiting until Week 2 is over before adjusting your sleep window further.
—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.
Many people worry that getting up at night will be a problem for their family when this is rarely the case! Have you tried speaking to them about whether you getting up and quietly sitting in another room would be disruptive? You might find this video helpful: How to implement stimulus control when you share your bed or have a family at home
That book by Matthew Walker is, in my opinion, the absolute worst book on sleep ever written and is the cause of many cases of insomnia. I have worked with clients who had no problem with sleep until they read that book and freaked out about their sleep and this actually led to insomnia.
If you want a quick and more accurate read about the health problems caused by insomnia (spoiler — there aren’t any) then I would highly recommend this book: Why We Don’t Sleep: How the wellness industry unintentionally created an insomnia epidemic.
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.
Hello Alison
It sounds as though you might be someone who is just a little bit more predisposed to sleep issues. So, when a precipitating factor occurs your sleep is perhaps more likely to be disrupted — and then, when the original trigger is no longer an issue, your sleep-related worry and anxiety perpetuates the problem and means your sleep doesn’t always recover by itself.
So, the good news is, there is nothing unusual about your insomnia so I would expect you to respond well to cognitive behavioral therapy for insomnia (CBT-I) techniques — and it sounds as though you are already noticing improvements as you implement them! As you correctly pointed out, consistency is key!
Stick to the techniques and I think you will continue to improve — and the real beauty of CBT-I is that you are learning skills that will be with you for life. So, should insomnia ever return in the future you will know exactly what to do to get your sleep 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.
Welcome to the forum, starry! That’s a bit of a wide-open question you asked — can you tell us a bit more about your sleep? Do you find that you wake a lot during the night and find it hard to fall back to sleep? If so, why do you think that falling back to sleep is a struggle?
—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.
Waking by itself is actually quite normal and is only something to be concerned about if you are at risk of sleep apnea or if it takes a long time to fall back to sleep when you wake during the night.
You might find this video helpful: Waking during the night is normal and isn’t something you should be worried about
—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.
