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I’m glad to hear you are giving cognitive behavioral therapy (CBT) a try, Debbie — I am sure you will find it helpful. It should certainly help reduce the negative effect of hyperarousal on sleep.
Are you seeing a therapist face-to-face? Are you going through CBT for insomnia (CBT-I), or generalized CBT? If you are struggling with sleep issues caused by insomnia, it’s important to pursue techniques specific to 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.
Anxiety is very common among individuals with sleep issues. One reason why CBT for insomnia is so helpful is that it reduces the power of anxiety while strengthening the body’s natural urge to sleep. You have mentioned that you tried CBT; did you see a therapist face-to-face? Why do you think it didn’t work 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.
The reason I asked the questions I did was to determine if perhaps you may be experiencing delayed sleep phase syndrome. That doesn’t seem to be the case.
It sounds as though you are putting a lot of importance on falling asleep by 1:00 am at the latest. Putting pressure on yourself to fall asleep by a certain time (or simply trying to force sleep) immediately makes sleep more difficult because it activates the arousal system, and this can override the body’s natural sleep mechanisms (such as sleep pressure/drive and the natural sleep/wake cycle).
Trying to sleep is a fruitless exercise because, put simply, we cannot sleep on command. When we try to do this, we not only activate the arousal system, but we also keep the mind active so it can keep checking on whether or not we’ve fallen asleep. Unfortunately, this tends to keep us awake — but, if we do fall asleep, when the brain suddenly realizes the body is sleeping it might jerk as awake to tell us!
I completely understand your desire to get at least seven hours of sleep, particularly since you have a severe lung infection. It’s worth repeating however, that just as we can’t force ourselves to fall asleep, we can’t force ourselves to get a certain amount of sleep. So, putting pressure on yourself to get a certain amount of sleep can also make sleep more difficult.
When you get into bed and are unable to sleep, how long do you wait before getting out of bed? Have you tried any of the techniques (such as the half hour-half hour rule) described on the stimulus control page?
—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.
As you have discovered, there is a real shortage of trained CBT-I practitioners.
Have you considered an online program? Of course, I am biased here because I run my own course that uses CBT-I techniques to improve sleep — but clinical studies have confirmed that online CBT-I is an effective treatment option for insomnia and online courses are often recommended as an alternative to in-person therapy.
With my course, if you implement the techniques you learn and your sleep doesn’t improve by the time you graduate, you get your money back. Something to think about.
—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 actually writing an article about what insomnia sufferers are tired of hearing.
If anyone else has something to contribute, please post it to this thread — what clichéd or ineffective advice do you receive when you tell someone about your sleep issues? What is the worst ‘advice’ you have been given?
—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.
Six hours of sleep is within the recommended range — so I wouldn’t be too concerned if you are able to get this amount of sleep each night. It’s best to gauge whether you are getting enough sleep based on how you feel during the day rather than how many hours of sleep you get.
It sounds as though your arousal system is very strong, and this is countering your body’s natural sleep/wake cycle and sleep drive, making it hard to fall asleep. This is very common among individuals with insomnia.
Are you still having vivid dreams that disrupt sleep, or do you feel that the anxiety you have when you’re in bed is the chief cause of your 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.
Sorry to hear that you felt you had to give up your job due to your sleep issues, and good luck at the sleep clinic. Do keep us updated.
—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 had no daytime routine or commitments, and you could go to bed whenever you wanted (and sleep as long as you wanted) do you think you’d still struggle with sleep? For example, let’s say you were able to go to bed around 5 am every day and stay in bed until around noon — do you think you’d be able to do so?
—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 Deb. I know it’s very frustrating to wake during the night and then struggle to fall back to sleep. It makes the whole idea of going to bed quite stressful because you automatically worry about the upcoming interruption in the early hours of the night.
What do you do when you wake during 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.
Well done for getting off the Ambien after 10 years!! As you know, sleeping pills don’t cure insomnia — they simply act as a sedative without addressing the root cause of the insomnia. Therefore, as soon as you stop taking pills, the insomnia often returns (this is known as rebound insomnia).
Can you tell us more about your sleep? Perhaps you could describe a typical night for us?
—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, Karen — glad you managed to get registered in the end! So, your biggest issue is falling asleep at the start of the night. Is this correct?
If so, can you tell us what time you normally go to bed at night, and when you normally get out of bed in the morning? How long does it normally take you to fall asleep? Do you nap during the day?
—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.
Anxiety about sleep (and other issues in life) are real barriers to sleep. However, cognitive and behavioral techniques can help minimize the power of anxiety and, therefore, improve sleep. You mention that you have tried a lot of things to improve your sleep — but have you specifically tried 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.
What do you currently do when you wake during the night? Did the Shuti course give you techniques to use for these nighttime awakenings? Are you still practicing them?
—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.
My first suggestions would be to make sure you are allotting an appropriate amount of time for sleep. Getting out of bed when you can’t sleep also helps increase sleep pressure (and helps associate the bed with sleep rather than wakefulness). Do you nap during the day?
—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, Gary. When you wake during the night, what do you think is stopping you from falling 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.
