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First of all, let me reassure you that there is no evidence that getting less than seven hours of sleep causes any health problem whatsoever:
https://www.youtube.com/watch?v=RoX04HJihNI
https://www.youtube.com/watch?v=wnVHQpVmFLwIf you don’t feel sleepy before 2:00 AM, it is entirely possible that you are a night owl (you have an eveningness chronotype). If you aren’t getting sleepy at all, this suggests that you are getting sufficient sleep.
Are you currently following any kind of regular sleep window? If so, when do you normally go to bed and how long does it normally take you to fall asleep?
—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 KelleyG and welcome to the forum. What are you currently taking at night before going to bed? It seems as though whatever you are taking isn’t working very well — otherwise, you wouldn’t be here! So, with this in mind, perhaps there is less reason to feel so anxious about going to bed without a sleep aid.
Can you tell us a bit more about your sleep issues? How long have you been struggling with sleep? When do you go to bed at night, when do you get out of bed, and how many hours of sleep do you get on a typical night?
Have you looked into (or tried) CBT for 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.
Sorry to hear about your ongoing struggles with sleep, Rfviking1. You mentioned that you have tried everything for your insomnia — have you tried cognitive behavioral therapy for insomnia (CBT-I)?
On average, people who start CBT-I have been living with chronic insomnia for 10 years. I have worked with clients who had insomnia for upwards of 30 years and they successfully got their sleep back on track after eight weeks of implementing CBT-I techniques — so don’t give up!
You CAN 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.
Hello WestyWoman and welcome to the forum. Although it can sometimes feel as though you are incapable of sleep, let me reassure you that you can sleep, that your sleep system is not broken, and that you can get your sleep back on track.
Can you tell us a bit more about your insomnia? How long have you been struggling with sleep issues? When do you normally go to bed and when do you get out of bed to start your day? On an average night, how many hours of sleep are you getting?
—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 Alex and I am sorry to hear about your struggles with sleep. How long has this been going on for? It sounds as though your sleep problems began relatively recently — if that’s the case, the good news is that it should be relatively straightforward to get your sleep back on track.
When do you normally go to bed at night and when do you get out of bed in the morning? What do you think is stopping you from getting the sleep you want?
—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, Joejoe2007. Any idea what causes the bad weeks of sleep? Are they triggered by workplace stress/an identifiable cause or do they seem to happen completely at random with no warning?
—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, Aeglaeca? I suspect that CBT-I techniques aren’t working for you because you aren’t actually implementing the techniques.
If you are currently averaging four hours of sleep each night, your sleep window should be around five-and-a-half hours. Following a sleep window of eight-and-a-half hours is only going to guarantee you three hours of wakefulness during the night.
If you aren’t getting out of bed when you wake during the night, then you aren’t implementing stimulus control. Stimulus control, in particular, needs to be implemented consistently, every night for at least a few weeks before you will notice improvements. It took time for your insomnia to develop, so it will take time for CBT-I techniques 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.
You are very welcome, Wasi — do keep us updated with your progress!
—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 boots and welcome to the forum. CBT-I can definitely be hard in the short-term — it can be helpful to simply adopt the techniques with a robotic mindset for the first few weeks. In other words, follow the rules without thought or consideration. After a few weeks, you will notice improvements in your sleep and sticking to the techniques will be far less of an issue.
CBT-I does involve some short-term challenge but the techniques lead to long-term rewards. I am guessing that what you are doing right now isn’t working — so they question is this:
Do you want things to stay as they are for the foreseeable future, or do you think that going through a few weeks of hardship in order to enjoy better sleep for the rest of your life would be a better alternative?
—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.
Unfortunately, this isn’t my area of expertise. Have you tried seeing a chiropractor or physical therapist?
—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, Dopey. As mentioned by Steve, it would be helpful if you shared a bit more about the type of pain you are experiencing. Do you find it makes it harder for you to fall asleep at the start of the night, or is your biggest challenge waking during the night and finding 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, Sleepless in SSB. I’m sorry to hear about your ongoing struggle with sleep. How are you getting on — any improvements yet?
Usually, the best thing to do when you wake during the night and find it hard to go back to sleep is to actually get out of bed until you feel sleepy again. This is known as stimulus control and helps address any “conditioned arousal” or learned association between the bed and wakefulness.
—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 kpreyes and welcome to the forum. How are you getting on?
It’s quite normal for sleep to be disrupted by a health issue such as allergic rhinitis. Usually, sleep recovers by itself — but sometimes it doesn’t.
When sleep doesn’t recover by itself, it’s usually because we try to compensate for the sleep disruption and we start to think or worry about sleep more than we ever did before.
Melatonin has no effect on insomnia, and Ambien is not a long-term solution. The best thing you can do to get your sleep back on track is to avoid compensatory behaviors such as going to bed early, napping during the day, or staying in bed late.
What time do you currently go to bed, when do you get out of bed, and 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.
This is certainly very interesting and I can definitely see how this can be helpful for those who are able to let their mind drift/wander without forcing the process or starting to worry about sleep. How are you getting on, Jurian?
—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 warrior?
It’s so important to follow a regular (and appropriate) sleep window. This means you don’t go to bed before the start of your sleep window but you ALWAYS get out of bed by the end of the sleep window. It’s so important to always be out of bed by the end of your sleep window, even if this means you might miss out on some additional sleep.
There is no evidence to support the use of diphenhydramine to treat chronic insomnia. Furthermore, after three nights of use the body builds up a resistance to this drug, meaning any benefit after three nights is purely from the placebo effect.
From what you’ve described, I don’t think it’s pain that is waking you during the night. When pain disrupts sleep, it usually prevents us from initially falling asleep. However, what can happen is that when you awake, you once again notice the pain (you didn’t feel pain when asleep) so it’s easy to attribute the sleep interruption to the pain when that’s probably not why you woke.
Waking during the night is actually quite normal, but when we have anxiety about it, it becomes harder to fall back to sleep. At times like this, it’s important to implement techniques that will break the learned association between the bed, wakefulness, and anxiety and to recreate (and strengthen) an association between the bed, sleep, and relaxation. This is best achieved through stimulus control (an alternative technique is countercontrol 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.
