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Did you see this recent post about mirtazapine?
https://insomniacoach.com/forums/topic/remeron-mirtazapine/
—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, RJ. I am sorry to hear about the difficulties you are facing with sleep. Let me start by reassuring you that you have not lost your ability to sleep and that you are still able to sleep. In other words, your current sleep difficulties do not need to be permanent.
Sleep problems are often triggered by stressful events or times of change — such as a health issue or menopause. Although this is completely normal, it easy to start worrying about our sleep during these moments — and this immediately makes sleep more difficult and perpetuates the problem. So, instead of our sleep recovering once the initial trigger has passed, we continue to experience poor sleep and an ever-increasing level of frustration, worry, stress, and anxiety.
You know that sleeping pills and melatonin supplements aren’t working. Have you investigated the effective, evidence-based long-term solution known as 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.
Welcome to the forum, donnorcavila. You mentioned that you don’t feel any anxiety when you go to bed and you never get that drowsy feeling to fall asleep. Does this mean that if you don’t sleep for a long period of time (for example, zero minutes of sleep for three or four days) then you don’t feel drowsy or sleepy?
—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, Matt — and I am sorry to hear about your challenges with sleep. First, let me reassure you that you are still capable of sleep and that you do not need to struggle with sleep for the rest of your life!
Do you tend to have more difficulty initially falling asleep, or do you tend to fall asleep but then wake during the night and find 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, Animegirl. It’s completely normal for sleep to be affected when we experience a life-changing event (such as moving country) or a period of stress. Unfortunately, when this happens it is easy to start worrying about sleep — and this immediately makes sleep more difficult. Before you know it, you are trapped in a vicious cycle of ever-increasing sleep-related worry and stress, and ever-worse sleep.
Fortunately, this cycle can be broken using cognitive and behavioral techniques – CBT for insomnia. You can get an overview of what’s involved in the resources section of this website. If it all seems a bit overwhelming, you may want to look for a local therapist or an online coaching course to help you improve 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.
Have you experienced these symptoms after a good night of sleep, or do they only ever happen after a bad night 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.
Well, my sleep coaching course uses CBT-I techniques and is conducted entirely online!
You mentioned that you need eight hours of sleep otherwise you are a mess. Does this mean that if you manage seven hours and 45 minutes you can’t get through the day? Has there never been a time when you got less than eight hours of sleep but still noticed a few positive moments in your day?
It’s actually quite unusual to get eight hours of sleep — if you are regularly getting eight hours of sleep, you are well above the typical nightly sleep duration of most adults.
—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.
Loving the constructive conversation in this thread! One thing I will add is that it’s impossible not to have a bad night of sleep every now and again. The ultimate goal of treatment options such as CBT-I is to make the good nights more frequent than the bad nights (this is done primarily by addressing inappropriate and/or incorrect thoughts and behaviors related to sleep). So, CBT-I will improve sleep if followed consistently — but it can’t guarantee that every single night will be filled with uninterrupted, blissful 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. Have you discussed CBT for insomnia with your doctor or was this treatment option mentioned by him or her? I am sorry to hear that the first treatment you were offered was medication — particularly since this is rarely a long-term solution to sleep issues.
—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 challenges with sleep. There can be no doubt that the hormonal changes associated with menopause can disrupt sleep. However, there is no need for you to live with sleep issues indefinitely because of this.
What often happens is that sleep becomes disrupted due to these changes, but the body is able to adapt. Unfortunately, because it’s easy to become concerned about sleep and begin worrying about sleep, the sleep problems do not go away once the body has adapted — and the more we worry about sleep the more difficult sleep becomes and we are soon in the vicious cycle of insomnia that I am sure you are familiar with.
Congratulations on the improvements you have made — be sure to give yourself credit where credit is due! How is your sleep these days?
—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.
Generally speaking, you want to determine how many hours of sleep you get each night by looking at your sleep duration taken over one or two weeks. Then, start by adding half an hour to this time and you have your new ‘sleep window’. If you add half an hour to your average nightly sleep duration and it comes in at under five-and-a-half hours, I suggest starting with a sleep window of five-and-a-half hours, regardless.
You mentioned that you read in the forums that I don’t highly recommend sleep restriction in people with high acute careers — can you clarify what you mean by this? I usually recommend sleep restriction as the first step for anyone with insomnia because it is the quickest way to increase sleep efficiency and help you start relearning to associate the bed with sleep rather than wakefulness.
delv-x: Consolidating sleep does not lead to lighter, more fragmented sleep. In fact, it usually has the opposite effect. By more closely matching the amount of time allotted for sleep with the amount of time spent asleep, sleep efficiency increases and as sleep becomes more consolidated less time is spent awake at night, leading to fewer interruptions in sleep. It’s also worth being reminded that most of our deepest, most restorative sleep occurs very early in the 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.
CBT for insomnia helps address the sleep-related thoughts and behaviors that typically perpetuate sleep problems and turn short-term insomnia into a chronic problem.
You can read more about CBT-I here:
https://insomniacoach.com/cognitive-behavioral-therapy-insomnia/
My insomnia coaching course uses CBT-I techniques to help clients improve their sleep. If you’d like to know more, feel free to contact me directly or ask any questions here!
—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 is recommended as the first-line treatment for insomnia by organizations such as:
* The National Institutes of Health,
* The American College of Physicians,
* The American Academy of Sleep Medicine,
* The British Association for Psychopharmacology.It’s recognized as the best treatment for insomnia because it helps address the root cause of most cases of insomnia — sleep-related thoughts and behaviors.
Medication is fine for the short-term, but it is not a long-term solution.
I’ve worked with clients who have struggled with sleep issues for various periods of time (ranging from six months to over 30 years). Using cognitive and behavioral techniques, they were able to successfully improve their sleep.
CBT-I not only addresses the cause of your insomnia in order to improve your sleep, but it also teaches you skills and techniques that will stay with you forever — so if sleep problems ever reoccur in the future, you will know exactly what to do 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.
Hello Patrick. When are you due to take the sleep study? What do you think is your biggest challenge when it comes to sleep at the present time? Do you feel that your tinnitus and migraine are the chief culprits, or do you think something else may be to blame?
—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. Are you currently going through an online course of CBT-I, or are you seeing a therapist face-to-face? After four months, you should be seeing progress.
I don’t want to offer too much in the way of advice here because it’s not typically constructive for you to receive advice from someone other than who you are currently working with since some may be conflicting or slightly different — and this can lead to confusion and poorer outcomes.
With that being said, it’s worth being reminded that bad nights of sleep happen to everyone and they will always occur every now and then. So, make sure that you are looking at the bigger picture when evaluating your progress. At this point, you should be noticing that nights of good sleep are becoming for more frequent compared to nights of poor sleep. If you aren’t, I suggest talking to whomever you are currently working with to seek additional advice and support.
—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.
