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Hello Summer. Everyone here understands what you are going through, and we are all here to support you. You said that you know what to do and what not to do when it comes to sleep. So, I assume you are following a regular (and appropriate) sleep schedule, and you get out of bed when you can’t sleep? Am I right?
—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 sleep schedule shouldn’t include TV time. It should start at ‘lights-out’ and end when you get out of bed in the morning.
The problem with watching TV in bed isn’t just about the light emitted from the screen — it’s also related to the fact that when you watch TV in bed, you are ‘training’ yourself to associate the bed with watching TV rather than sleeping.
In addition, if you drift off to sleep with the TV on, your sleep can be disrupted by changes in volume. Finally, when you watch TV in bed it’s all too easy to get engaged in a show and end up watching TV far later than you would have compared to if the TV was in another room.
—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 an overview of stimulus control for insomnia, jillyrunpee.
—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 Joypane. Did your doctor mention cognitive behavioral therapy for insomnia (CBT-I)? CBT-I has been clinically proven to be just as effective as sleeping medication over the short-term, and more effective than sleeping pills over the long-term. It’s also recommended as the first-line treatment for insomnia by professional organization such as:
* The National Institutes of Health,
* The American College of Physicians,
* The American Academy of Sleep Medicine,
* The British Association for Psychopharmacology.—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 is your average nightly sleep duration?
On a separate note, when you get out of bed for half an hour, then go back to bed (and maybe get out of bed yet again after another half an hour), it’s not supposed to improve sleep that night. Instead, this technique is intended to improve sleep over the long-term by increasing sleep pressure and strengthening the association between the bed and sleep (while weakening the association between the bed and wakefulness). Again, this change takes time — so commitment and dedication is absolutely key to 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.
I cover relaxation and stress reduction in a lot of detail in my insomnia coaching course. You may also want to check out Dartmouth College’s page of free guided relaxation audio sessions. Remember that relaxation is a skill, so it takes a lot of practice. Remember, too, that the ultimate goal of relaxation is relaxation — not sleep! However, as you become better at relaxation, the stress response becomes less powerful. So, if stress is disrupting your sleep, relaxation techniques can be 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.
Hello Marta. Did you ask your GP about cognitive behavioral therapy 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.
Hi Kenny
Thanks for your contribution. When you practiced sleep restriction, how much time were you allotting for sleep (and what was your average nightly sleep duration)? How long did you try sleep restriction before you decided it wasn’t helping?
—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 the kind words! You are getting results because you are putting into practice the techniques you have been learning! Keep up the great effort!
—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’s not surprising that this is a worry that’s keeping you up at night! Have you spoken to your doctor about your worries? They may be able to help put your mind at ease and reduce the intensity of the worry you currently feel.
—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 our minds become active when we wake during the night, it can certainly make falling back to sleep more difficult. I like that you tried yoga and found it to be helpful.
As gothard suggested, relaxing and letting the mind go blank can be helpful — but don’t try to force worries or stress out of your mind since this doesn’t work!
Relaxation is a skill that takes a lot of practice. Progressive muscle relaxation can be helpful, as can a guided relaxation audio session. It’s worth bearing in mind that simply practicing relaxation alone is unlikely to lead to significant improvements in your sleep. For the best results, you’ll probably want to combine relaxation with stimulus control and sleep restriction.
—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.
From what you describe, it sounds as though the nights of little sleep are building sleep pressure to a point that overrides your sleep-related anxiety and stress. This is actually the sign of a healthy sleep system. When you then sleep for long periods of time, you are repaying your accumulated sleep debt. Unfortunately, when your sleep pressure has recovered, your anxiety once again takes over and makes sleep difficult.
You certainly sound as though you would be a good candidate for CBT-I since it will help reduce the anxiety and stress that is currently interfering with your sleep. It will also ensure you stick to a consistent (and appropriate) sleep schedule. As your sleep improves during CBT-I, your anxiety and stress will fall, too — and this will lead to more improvements in your sleep.
I would urge you to address your insomnia sooner rather than later. Studies have confirmed that the sooner you take steps to address sleep issues, the easier they are to resolve.
—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 is the main problem you feel you have with sleep 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.
There isn’t much in the way of conclusive evidence to suggest that melatonin is an effective treatment for insomnia. When you say that you haven’t been able to sleep, what do you mean by that? Are you struggling to fall asleep or stay asleep? How much sleep do 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.
This is very common, Delene. How long have you been experiencing this problem? Waking during the night is actually quite normal and only becomes an issue when we worry about the awakenings. That’s because, as soon as we worry, we activate our body’s arousal system (also known as the fight or flight response). Once the arousal system is activated, it makes sleep very difficult.
—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.
