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Hello Josephine and welcome to the forum. I’m sorry to hear about your struggles with sleep.
When do you go to bed at night, and when do you get up in the morning? Roughly how many hours of sleep do you think you get at night? Why do you think you are finding it hard 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.
Hello again, Dale! First of all, give yourself credit for the commitment and effort you have been putting into making long-term improvements in your sleep. The short-term pain is real — but it is often necessary to reap the long-term rewards.
It sounds as though you are falling asleep without any problems, but you sometimes wake during the night and find it hard to fall back to sleep. Quick question — why do you think it is hard to fall back to sleep when you wake during the night?
I think you would benefit from continuing to keep a sleep diary because this often provides a far more accurate representation of sleep. The human mind isn’t very good at estimating sleep over a period of time such as a week — but it’s quite good at estimating sleep and wakefulness that occurred in the past 12 hours or so.
I encourage you not to start taking medication in a bid to improve your sleep since this will not give you the long-term solution you are looking for.
—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.
That’s great to hear! Which technique(s) are you finding to be the most helpful?
—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 I am sorry to hear about your ongoing struggles with sleep. Do you typically find it hard to fall asleep, stay asleep, or both? Can you tell us a bit more about a ‘typical’ night? Perhaps we can chime in with some suggestions for you!
—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.
Please do keep us updated, @WheresMorpheus!
—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.
@Madamedestel — Can you tell us a bit more about your sleep restriction ‘prescription’? What is your current sleep window and 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 again, Kim. When you go to bed at 10 or 10:30, do you feel drowsy and sleepy? When do you normally get out of bed in the morning?
—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 sorry to hear about your struggles with sleep. It’s little surprise that your cortisol levels are high when sleep has become such a stressor for you. As you rightly point out, sleeping pills are not a solution.
You mentioned that you found CBT — and sleep restriction, as a component of CBT-I — worthless. It is very unusual to hear someone who has been through a course of CBT-I say this. Can you tell us a bit more about your experience with CBT-I?
Did you go through a structured course or work with a CBT-I therapist? How long did you implement the techniques for? Apart from sleep restriction, what other CBT-I techniques did you try?
Davy — If you paste the content from Google Translate into a plain-text editor then copy it again before attempting to paste it into the forum, you will remove all the styling information and its associated code and your post will show up as intended.
—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 restriction doesn’t usually lead to less sleep — so the technique itself rarely leads to extreme fatigue (when implemented correctly, sleep restriction always gives you at least as much time in bed as you usually spend asleep).
When combined with stimulus control, it can take a few weeks for sleep to noticeably improve — although many people enjoy improvements sooner.
—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 tracked me down!
—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 Kim, and I am sorry to hear about your struggles with insomnia. It’s likely that the best thing you can do is implement CBT-I techniques to prevent your current sleep issues from becoming a long-term, entrenched problem.
Can you tell us a bit more about your current sleep pattern? When do you go to bed, when do you get out of bed, and how many hours of sleep are you getting? Do you tend to find it more difficult to fall asleep, stay asleep, 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.
Here’s a few for you to get started with, Nao:
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.
If you are averaging between five and five-and-a-half hours of sleep, but you are going to be spending eight hours in bed, what do you think is going to happen?
I suspect you’re simply going to be awake for between two-and-a-half and three hours. I wonder why you are being told to spend eight hours in bed when it is significantly longer than your current average nightly sleep duration/capability.
In addition, going to bed at a certain time of night — instead of when you are sleepy and ready for sleep — can also lead to more time awake and further perpetuate insomnia.
I am very surprised you are receiving these recommendations, but I defer to the licensed professional and I wish you all the very best. I truly want to see you get better, and I hope you 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.
If you are committed and dedicated, you can implement CBT-I techniques yourself using resources such as those you can find on this website (under the ‘Resources’ tab in the navigation menu) or through my free insomnia sleep training course. Alternatively, there are some good books out there that help guide you through CBT-I techniques.
You can also look into working one-on-one with sleep coaches who use CBT-I techniques (such as myself). My online insomnia coaching course is available for $69 per week. Alternatively, I offer a phone coaching package for $299.
—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 Bob. Welcome to the forum and I am sorry to hear about your struggles with sleep. You know, sleep is often disrupted by stressful events or unusual periods in our life — so it’s little surprise that your sleep went off the rails when your daughter was ill.
Unfortunately, instead of our sleep bouncing back once the initial trigger is no longer an issue, sometimes sleep becomes more challenging over time. Often, this is because we start to worry about sleep, try to control sleep, and implement behaviors and strategies in a bid to improve our sleep (or compensate for lost sleep) that actually makes sleep worse.
Before we know it, we have entered the rabbit hole of ever-worse sleep and ever-increasing worry and frustration about sleep.
I would suggest that you don’t try sleeping in different places around the house. Sleep only in your bed — and, if you are in bed but can’t sleep, get out of bed and try doing something else until you do feel sleepy. Then, repeat the process. This will help you “relearn” to associate your bed with sleep.
Sleeping in random places and at random times of the day isn’t going to help you improve your sleep over the long-term, unfortunately. Have you looked into CBT for insomnia by any chance?
—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.
