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Welcome to the forum, and I am sorry to hear about your struggles with sleep. Your experience is very common and suggests that you have associated the bed with anxiety and wakefulness rather than relaxation and sleep. This can happen when we repeatedly experience poor sleep when in bed, and is completely understandable.
The solution is to change this learned association and to — once again — make the bed a strong trigger for sleep by associating it with sleep, and nothing else.
This is typically achieved in two ways. First, it’s usually a good idea to reduce the amount of time you spend in bed and allot for sleep to more closely match your average nightly sleep duration. Secondly, when you are in bed and can’t sleep, it’s usually best to get out of bed until you feel sleepy again, then get back into bed to repeat the process.
Eventually, sleep pressure will build and reach a point that forces sleep. When you follow these techniques, you will be in bed when you sleep and out of bed when you are awake. Over time, this will help you relearn to associate the bed with sleep, it will reduce anxiety, and it will make the bed a much stronger trigger for sleep.
I hope this helps — and good luck!
—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 Andybear! Sorry to hear about these sleep twitches — it’s little wonder that they have been preventing you from sleeping properly. Any idea what triggered them?
You may find this discussion on hypnic jerks helpful:
https://insomniacoach.com/forums/topic/jerking-self-awake-when-falling-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.
It can actually be reassuring to realize it’s the anxiety that perpetuates our sleep problems, rather than the loss of any ability to sleep. The key here is to try not to engage with these anxious thoughts — don’t try to fight them, block them, or even ignore them.
Instead, recognize them for what they are — thoughts. Thoughts cannot hurt us. Thoughts come and go. When an anxious thought enters your head, recognize the thought and eventually, it will pass.
One thing I will add, sleepytime, is that it’s usually best to reserve the bed for sleep and nothing else. This way, you work on creating and strengthening an association between the bed and sleep. If you want to rest, try doing so elsewhere — keep your bed exclusively 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.
It sounds as though your boyfriend’s sleep schedule is delayed — in other words, he tends to go to bed very late and get out of bed very late in the day. Although this schedule is unusual, does he get a still get a good amount of sleep? If so, he may be experiencing delayed sleep phase syndrome. This can often be corrected with behavioral changes — was delayed sleep phase syndrome mentioned by his doctor 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.
Sorry to hear about your struggles with sleep. I have a few questions for you:
- Do you feel sleepy at around 8:00 PM – 9:00 PM?
- When you wake during the night, what do you think is stopping you from falling back to sleep?
- What do you do when you are in bed and can’t fall back to sleep?
- When do you get out of bed?
- Roughly how many hours of sleep would you say you get on a typical night?
If you can share a bit more information, we will be able to offer some suggestions.
—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 direct link to the video that has been mentioned:
https://insomniacoach.com/forums/topic/martin-video/
—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, Eclair and I am sorry to hear about your struggles with sleep. When you get into bed and suddenly feel wide awake and alert, what do you do next? Do you stay in bed, hoping for sleep or trying to sleep, or do you get out of bed until you feel sleepy again and repeat the process?
—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 Kelvin and welcome to the forum. I am sorry to hear about your struggles with sleep. Do you still find it hard to fall asleep, or is your primary issue non-restorative sleep? Do you wake frequently during the night?
Trust — Thank you for your contribution, however, I would have to disagree with many of your suggestions. Nobody should stop taking a prescription medication without talking to their doctor first. In addition, such a long list of rituals and processes (ie your suggested ‘sleep stack’) are rarely helpful. That’s because sleep cannot be controlled so going through such a lengthy routine in an attempt to control sleep is unproductive and can actually exacerbate any sleep issue.
—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, Pickles. Health issues and worries are a common trigger for insomnia — however, these sleep problems are usually made worse by the additional attention we pay to sleep once it becomes disrupted and the thoughts and behaviors that occur when we make efforts to improve our sleep.
Can you tell us a bit more about how a typical night goes for you? When do you get out of bed, when do you get out of bed, and roughly how many hours of sleep would you say you get each 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.
I am so sorry for your loss. It’s little wonder that your sleep has been suffering as a result of you losing your husband. Fortunately, there are many steps you can take to improve your sleep and prevent your insomnia from becoming more entrenched.
Can you tell me a bit more about your sleep so I may offer a few suggestions? When do you normally go to bed, when do you normally get out of bed, and roughly how many hours of sleep do you get each night at the current 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 and thank you for taking the time to introduce yourself. Can you tell us a bit more about your sleep? What is a typical night like?
—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 that racing mind keeping you up during the night, Vicky. Can you tell me a bit more about your sleep? What is a typical night like? When do you normally go to bed, when do you get out of bed, and roughly how many hours of sleep would you say 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.
Thanks for taking the time to reply, Angela.
So it sounds like you typically switch out the lights at around 10:30 pm to fall asleep. Do you normally feel drowsy and ready for sleep at around that time?
If you are switching out the lights at 10:30 pm and you typically get out of bed at 6:30 am, you are allotting eight hours for sleep — yet you report that you are typically getting much less than eight hours of sleep. It’s quite likely, therefore, that you would benefit from reducing the amount of time you allot for 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.
Welcome to the forum and I am sorry to hear about your struggles with sleep. Herbal pills are unlikely to be the solution you are looking for — and sleeping pills will likely only provide short-term relief.
Can you tell us a bit more about your sleep? What is a typical night like? When do you go to bed, when do you get out of bed, and roughly how many hours of sleep do you get?
—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 Vicky and welcome to the forum. First, let me reassure you that you are not alone! Everyone here knows what it’s like to only manage a couple of hours of sleep. When you go to bed at night, what do you think is stopping you from being able 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.
