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I’m sorry to hear about your recent struggles with insomnia, Aleja. Can you tell us a bit more about your sleep? What is a typical night like? When do you go to bed at night, when do you get out of bed to start your day, and how many hours of sleep would you say you typically get on an ‘average’ night?
Do you tend to struggle more with initially falling asleep, or with staying asleep during the night? Is your baby interrupting 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 think it’s entirely possible the alcohol disrupted your sleep, Roy — so it’s important to bear this in mind and recognize this as a potential external cause of last night’s difficulties, rather than assuming your insomnia has returned.
When you went to bed at 11:00 PM, were you feeling sleepy enough for sleep? When you felt unable to sleep, did you implement stimulus control techniques and get out of bed until you felt sleepy enough for 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.
CBT-I techniques such as sleep restriction are effective if you are taking sleeping pills and they are effective if you aren’t taking sleeping pills:
https://www.youtube.com/watch?v=pnOZ8BrYeno
You should not change your medication regimen without talking to your prescribing physician first. Similarly, if you have concerns about medication or sleep restriction, it’s best to talk to your doctor.
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.
You want to calculate sleep efficiency over a minimum of seven nights of sleep — it doesn’t matter if you’re using a calendar week or a rolling week. Just stay consistent with the option you choose. Once you have calculated your sleep efficiency using the last seven nights, you start a fresh seven-night block.
Does this answer your question?
—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.
CBT-I techniques are effective whether you are taking sleeping pills or not. Most clients I work with who take sleeping pills upon enrollment start to naturally taper-off the meds (with their doctor’s approval) as they regain confidence in their ability to sleep.
The only time sleeping pills can be an issue when going through CBT-I is if you take them contingently (ie based on how you sleep on a given night). I covered that problem in this video: https://www.youtube.com/watch?v=pnOZ8BrYeno
—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 read about your struggles, Edgar. We are all here for you, we are all urging you on, and we’ll give you all the encouragement you need to keep going. Don’t give up. You’ve got this!
When you wake early in the morning, what do you think is stopping you from falling back to sleep?
Before you had a problem with sleep, roughly when did you usually go to bed at night and when did you normally get up in the morning 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.
Some really good peer support going on here. I just thought I’d add a couple of videos to address some concerns I’ve seen since my last response:
The quality of your day isn’t entirely dependent on the quality of your sleep: https://www.youtube.com/watch?v=WgVyzX_HHxo
If insomnia doesn’t cause any health problems why do you feel aches and pains after a bad night? https://www.youtube.com/watch?v=ucWebU7ukkI
Finally, although the idea of getting out of bed when implementing stimulus control can seem daunting, it can actually be quite empowering and reduce mental fatigue since you will have a clear plan and roadmap in place: https://www.youtube.com/watch?v=FooE0_XW4_c
—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 are unhappy with your current sleep pattern, Fenella — so why are you determined to keep things the same by not making any changes to your routine?
—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 Chirppy — it sounds as though you are experiencing some “holdout” nights. These are actually quite common. The key to getting through them is to try not to worry or become concerned with them. Instead, focus your attention on all the good nights.
Are you implementing techniques such as sleep restriction and stimulus control? If so, continue to be consistent with them and your sleep will become more consistent and those holdout nights will occur less frequently.
Here’s a short video about this exact issue: https://www.youtube.com/watch?v=WlfO0nm-WHY
—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 do you feel during the day, ajhin123? This is probably the best way to evaluate how well or how poorly you are sleeping.
—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 @dreaminofsleep. I’m sure I don’t need to tell you that drinking alcohol to help you sleep isn’t a solution for insomnia. Although it can help you fall asleep, it ruins sleep quality and leads to more fragmented sleep. I did a short video about this on YouTube: https://www.youtube.com/watch?v=8ijXVnrgW80
Is your sleep apnea currently under control? Can you tell us a bit more about your struggles with sleep? Do you tend to find it hard to fall asleep at the start of the night or stay asleep during the night (or both)?
—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.
Great question, RoyN! It’s up to you how you add time onto your sleep window.
Generally speaking, if you are very sleepy by the start of your sleep window and fall asleep very quickly it’s often a good idea to start the sleep window a bit earlier. If you find it very hard to get out of bed by the end of your sleep window, it can be a good idea to end the sleep window a bit later.
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.
Are you combining sleep restriction with any other CBT-I techniques such as stimulus control, Sonia? It can take a number of weeks of consistent implementation before you notice consistent improvements in 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.
You CAN sleep, Lesav. It sounds as though you are experiencing a setback, though.
Had you been through a course or program to help address your insomnia or did it go away on its own and now it has seemingly returned?
Is it possible that there’s another explanation for your current struggle with sleep? It might be that there is an identifiable external cause of your sleep issues at the current time (for example, stress). In other words, your current problem might not be evidence of your insomnia returning — it might just be a natural reaction to some kind of stressor.
—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, erdento. I am not sure what you mean by “undoing the effect” of the programs you have taken in the past. Are you saying that you want to stop implementing the techniques you are using or that you want to reintroduce the techniques you learned in the past?
—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.
