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Welcome to the forum and I am sorry to hear about your difficulties with sleep. The good news is that you recognize that the thoughts that run through your head are not constructive and that they can’t harm you — because they are about situations that occurred a long time ago.
When these thoughts crop up, try not to fight them. Instead, recognize them, let your mind process them, and trust that your mind will move on when it is done. I like to think of these crazy thoughts as clouds floating through the sky — simply lie back and observe. Eventually, they will pass. These thoughts only become a problem when we try to fight them or start to think that thoughts can harm us. Thoughts are just thoughts. They cannot harm us!
As you know, sleeping pills do not work and they are certainly not a long-term solution for insomnia. The best treatment for insomnia is CBT for insomnia. Have you talked to your doctor about CBT-I?
—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 insomnia and sleep apnea. Have you talked about your concerns about the sleep meds with your doctor? Have they offered you any kind of 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.
Welcome to the forum, Mira. What a wonderful part of the world you live in!
The fact that you are able to sleep for ten hours on the weekend is proof that you are capable of sleep, and that your body wants to sleep, and that nothing is wrong with your sleep system. From what you have outlined, it sounds as though your priority should probably be observing a regular and appropriate sleep schedule on every day of the week. This will actually have the effect of improving your weeknight sleep and help you get through the work days.
Try not to put any pressure on yourself to improve your sleep by a certain self-imposed deadline. Doing this only makes sleep more stressful and difficult — and such a goal isn’t really constructive because sleep cannot be controlled in this way.
Sleep restriction might leave you feeling a bit more tired over the short-term, but since it involves allotting roughly the same amount of time for sleep as you actually spend sleeping, it rarely leads to less 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.
This is definitely something I’d be willing to look into if there was enough interest from others.
—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.
What a great, supportive discussion this is! Thank you to everyone who is contributing.
Sleep anxiety is a common problem that perpetuates insomnia — because as soon as we worry about sleep, we immediately begin to make sleep more difficult.
The good news for you, richiebjjprof, is that your bad nights are in the minority — so as long as you avoid putting pressure on yourself to sleep and don’t try to compensate for a bad night of sleep, these bad nights should remain relatively rare.
—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, Kathryn. Have you raised your concerns about the Seroquel with your doctor? Have you looked into CBT for insomnia?
You are absolutely capable of sleep and you do not need sleeping pills 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.
Thank you for your post. Can you share a bit more about your background with us? What is your relationship or experience with 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.
Hello Kay and I am so sorry to hear about your struggles with sleep. You mentioned that you have tried everything, but I didn’t see any mention of CBT for insomnia. Have you given that a try?
—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.
Sounds like a plan, Roy! Who knows, the free sleep training emails may be all you need to get back on track. If not, I’ll be standing by to offer personal assistance.
—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.
Without a sleep study, it’s impossible to know why you wake up within a short time of falling asleep. Do you snore during the night? Do you still wake within a short period of time when you are away from home?
If you need some extra help getting back on track with CBT-I, feel free to look into my insomnia coaching course or reach out to me directly. Since CBT-I techniques have worked for you in the past, I suspect that getting back into the process (and having someone to offer additional guidance and support on an individual basis) would be beneficial.
—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’re most welcome, Roy — good to hear back from you!
Do you find the sleep tracker to be helpful? What benefit does it offer you? For many people with insomnia, consumer sleep tracking devices can fuel sleep-related worry and anxiety — and this is particularly troublesome since their accuracy can sometimes be questionable.
I completely understand how being in a different environment interrupted the progress you had made when you tried CBT-I. Why were you unable to get back into the routine when you got home — and why do you feel you have been struggling to get 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 Roy and welcome to the forum!
If you didn’t use your watch to track your sleep, would you have known that you spend long periods awake during the night?
You mentioned that you tried CBT and this led to improvement — what happened next? Did you stop? If so, why?
—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 must be very frustrating for you. What do you think stops you from falling back to sleep once you wake at or before 4:00 AM?
—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 would suggest that you try to recognize your sleep will always be disrupted by stress and stressful events and that it will have the opportunity to recover once these stressors pass.
It’s important to try to avoid compensatory behaviors that can actually make the sleep problem worse. So, try to avoid daytime naps, only go to bed when you feel drowsy and ready for sleep, and always get out of bed by the same time every day.
There’s plenty more advice in the ‘Resources’ section of this website. Good luck, and keep in touch!
—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 John and I’m sorry to hear about your issues with sleep. It sounds as though you are experiencing hyperarousal — this is when your arousal system (also known as the fight or flight system) is highly sensitive and easily activated. Since the arousal system is able to suspend sleep, this explains why you often go without sleep for long periods of time — but you always sleep in the end because, eventually, the biological drive to sleep is able to overpower the arousal system.
Have you sought medical advice for your sleep problems? Have you looked into CBT for insomnia (CBT-I)? CBT-I helps reduce the power of the arousal system while strengthening the biological mechanisms that promote sleep (sleep drive/sleep pressure and the internal sleep/wake cycle). From what you’ve shared so far, it sounds as though you may find it 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.
