Forum Replies Created
-
Posts
-
Hello Mac. As requested, I’ll chime in.
First, let me address your opening post. It sounds as though you experienced sleep disruption because you went to bed before you were sleepy and/or before your earliest bedtime (are you observing a sleep window?).
First of all, it’s great to hear that your anxiety has fallen since implementing CBT-I techniques.
You do seem to be very concerned about being unable to sleep for longer than six to six-and-a-half hours. Am I right?
If so, why are you so concerned about this and so determined to get more than six to six-and-a-half hours of sleep? Have you considered that perhaps this is your individual sleep need?
You mentioned that if you get less than six hours of sleep, your day is shot. Let me ask you this — have you ever had a great night of sleep, but had a bad day? Or, does a great night of sleep guarantee you a fantastic day, 100% of the 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.
Good to hear from you again, Rod! How do you determine when you go to bed at night? Do you get out of bed at the same time every single morning? What do you do when you are in bed and unable 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 frozensun and I am sorry to hear about your ongoing struggles with sleep.
Let me first reassure you that there is no evidence that chronic insomnia causes health issues such as lung problems, psychosis, brain damage, loss of immunity or a nervous breakdown.
Unfortunately, if you are working shifts it is going to be difficult for you to make the changes necessary to improve your sleep over the long-term. Do your shifts regularly change? Do you alternate between night shifts and day shifts?
Do you remember what kind of CBT techniques you attempted with your 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.
Hello Davy. I’m really sorry to hear about your current situation with sleep. Can you clarify what you mean by sleep cursus? With the high levels of stress you are experiencing, it’s little surprise that you are struggling with sleep. My gut instinct is that you do still get sleepy — but your levels of arousal and stress are so high that it has become difficult for you to recognize these cues. Are you able to see a medical professional face-to-face where you live?
—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 long ago was this? Do such extreme lengths of no sleep happen on a regular basis? I don’t think I have ever heard of someone going for ten days without even a minute of sleep before! I am amazed (and sorry to hear) that all you were offered by your doctor was medication for depression.
—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, I really couldn’t give you an average. Also, I would suggest that trying to measure your progress against that of others isn’t always constructive!
—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 so sorry to hear about your struggles with sleep. When do you normally go to bed and get out of bed, and roughly how many hours of sleep do you get on a typical night? Why do you think you find sleep difficult?
Have you tried cognitive behavioral therapy for insomnia (CBT-I)? As you will see from the success stories page, I have worked with a lot of people with severe insomnia who have lived with sleep issues for decades — and they have successfully improved their sleep for the long-term using CBT-I techniques.
—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 @leebc! Unfortunately, most people who have weaned off the sleep meds and are sleeping well don’t stay active in the forum! There are some examples of people who have improved their sleep and weaned off sleeping pills in the case studies section of this website:
https://insomniacoach.com/success/
—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, Doodz. Can you tell us a bit more about your girlfriend’s sleep? When does she normally go to bed, when does she get out of bed, and roughly how many hours of sleep does she get at 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.
Put simply, sleep restriction is implemented for as long as needed – but it is constantly adapted and updated based on progress. So, if you start sleep restriction by observing a sleep window of six hours and you get to the point where you are sleeping for five-and-a-half hours on a consistent basis, you would lengthen your sleep window by 15 minutes. Then, when you are consistently getting more sleep, you extend the sleep window further.
Eventually, you will get to the point where extending the sleep window doesn’t lead to more sleep, and that’s usually when you have determined your ideal sleep window. By this stage, you will find yourself naturally following a regular and appropriate sleep window and probably not even consider yourself to be implementing sleep restriction.
—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, Bloodshot. I am glad you found us — you are no longer alone in the struggle! What techniques have you tried implementing to calm your busy mind and promote 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 Chobbs. I am so sorry to hear about your long-term struggle with sleep. Are you saying that you once went for ten entire days without even one minute of 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 am sorry to hear about your struggles with sleep, Dana. Do you have any idea why you are finding sleep so difficult? Can you tell us more about what happens during 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.
Hello barkman and welcome to the forum. I am in complete agreement with you that sleeping pills are not the answer and they definitely are not a long-term solution.
I admire you for seeking to take action sooner rather than later, and I suspect this willingness and proactiveness will mean you will soon get your sleep back on track.
Do you tend to find that you are drowsy and sleepy before going to bed, but as soon as you get into bed you feel wide awake and alert?
Sleep restriction and stimulus control can definitely be challenging to implement (especially when implementing both at the same time) — and they require a lot of self-confidence. This is why working with a coach or other professional can be helpful since they can help ensure (and reassure you) that you are implementing the techniques correctly. You don’t want to be putting all the effort in for nothing!
When it comes to how long it takes to get results, everyone is different. I tend to find that most people see positive results after implementing sleep restriction and stimulus control consistently within one or two weeks. Some clients don’t notice improvement for as long as four weeks — but they are in the minority.
If implemented consistently, these techniques will improve sleep.
When it comes to things to do when you get out of bed, it’s usually best to do anything you find relaxing and enjoyable. The goal isn’t to find an activity that makes you sleepy, it’s simply to give you something to do when out of bed.
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, Jocelyn and I am sorry to hear about your recent struggles with sleep. The good news is that you are taking action sooner rather than later — and this will make it far easier to get your sleep back on track.
Can you tell us a bit more about your sleep at the current time? When do you normally go to bed, and when do you normally get out of bed? How many hours of sleep are you getting at the moment?
—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.
