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Thank you for sharing your experience, Cooper — and for emphasizing the importance of talking to your doctor if planning to make any changes to an existing medication regimen.
—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.
Remember that the goal of sleep restriction isn’t for you to get more sleep that night. The intention is to make sure that you spend more time in bed asleep rather than awake. The goal of sleep restriction is to re-establish the bed as a cue for sleep. This is achieved by reducing the amount of time you spend in bed so more time is spent asleep rather than awake.
If you are going to bed at around midnight and getting up at 6.30am, I would assume that you are typically getting between 6 and 6.5 hours of sleep. If that’s not the case, you are still allotting a bit too much time for sleep and this may be one reason why sleep restriction isn’t currently working out 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.
Unfortunately I can’t give you a straight answer because research in this area is lacking. A 2015 article in Obstetric Medicine wrote that:
CBT has been shown in nonpregnant patients to be safe, as effective as and more durable than sedative medications but data in pregnant women is lacking.
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4935047/
No specific mention was made about sleep restriction so I would suggest talking to your doctor about this.
—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.
Worrying about sleep is extremely common — as are behaviors such as cancelling social events and becoming more introverted. Unfortunately, these defensive behaviors can actually make sleep worse so they are best avoided! In fact, research suggests that maintaining a good social life can help prevent insomnia from turning into depression.
SpringDays has some good suggestions. Recognizing that thoughts can’t change outcomes can be very helpful since it helps us realize that negative thinking and worry doesn’t serve any positive purpose. Writing diaries or keeping ‘worry journals’ can also be very helpful, as can a relaxing pre-bedtime routine.
—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.
Were you able to sleep through your husband’s snoring before your sleep troubles began? Your bed partner’s snoring is likely to disrupt your sleep regardless of any actions you take to improve your own sleep. Has your husband seen a doctor about his snoring? Improving that will likely be a big help when it comes to improving the quality of your sleep, as well as your husband’s.
If you average 5 hours of sleep, I would typically suggest allotting no more than 6 hours for sleep each night. You should also be getting out of bed when unable to sleep to help strengthen the link between your bed and sleep and weaken the link between your bed and wakefulness.
—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 could very well have identified the initial cause of your insomnia. Most cases of insomnia are triggered by a specific event or period of stress. A few examples might be a work promotion, getting fired, studying for exams, or relationship changes. It is perfectly normal for sleep to be disrupted at times like this. However, what can happen is when the stressor goes away, the sleep problem remains.
This often happens because when our sleep is initially disrupted, we begin paying far more attention to our sleep than we ever did before. In addition, we often implement behaviors to try to improve our sleep that can actually make sleep worse (one example would be spending too much time in bed).
The good news is that cognitive and behavioral techniques will help address the sleep-related thoughts and behaviors that are harming sleep. Have you looked into CBT for insomnia 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.
Welcome to the forum! Tell us 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.
Hello Barb
How long have you had this issue for, and why do you think you find it hard to fall asleep at night? Do you find your mind ‘races’ and is full of different thoughts? If so, what kind of thoughts are they? Are they specifically to do with sleep, or are you thinking about other things?
—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.
A useful first step is trying to figure out what triggered your insomnia. Since your sleep issues only began roughly 3 months ago, are you able to pinpoint their cause? Did anything happen 3 months ago?
—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 quite a common concern and the answer comes down to what your long-term aims are. Imagine if you didn’t have a sleep problem — it’s likely your husband would still wake you at 4.30am. So, the decision comes down to whether you want to sleep separately from your husband for the long-term, or tolerate his early arisings for the long-term. Practicing sleep restriction shouldn’t have much influence on your decision in this respect.
Many people with insomnia worry about the effect of their sleeplessness on their bed partners. However, when asked, most bed partners will report very little disturbance and will be very encouraging when it comes to addressing the sleep problems with techniques such as sleep restriction and stimulus control. It is far better for a bed partner to deal with a few weeks of disruption during the implementation of CBT techniques than trying to sleep with a bed partner who tosses and turns all night, every night, with no end in sight!
—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.
Why do you feel that you struggle with sleep? When you go to bed, what happens? I don’t think I’ve heard of anyone going 7 days and nights without sleep. Did you really get 0 minutes of sleep over a 7 day period?
—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 can’t really comment on the psychosis or schizoaffective disorder because I am not a doctor. Have you spoken to your doctor about cognitive behavioral therapy for insomnia? It may be helpful to identify and address any thoughts and behaviors that may be interfering with 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.
I think in this case, your best bet is to make it more inconvenient to look at the clock. Putting it under the bed is one idea — but this isn’t working for you. So, instead, how about moving it to the opposite end of the room? You may need to get creative and make it as difficult as possible to get to the clock at night. 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.
I will chime in — but bear in mind that there is somewhat of a conflict of interest here since I run the insomnia coaching course here at Insomnia Coach!
I have heard from a few people that have tried Shuti. As with anything, some people get results, others don’t. What I have identified is that those who are very disciplined, tend to already know that their thoughts and behaviors are the cause of their sleep issues, and do not require any support or individual advice can do well with Shuti.
Individuals who require a bit more individualized help, support, and advice tend to do better with one-on-one help. Some elements included in cognitive behavioral therapy courses are very challenging to accept and commit to. Having someone work with you on a personal level to ‘keep you honest’, give you ongoing support, and make themselves available for any questions, doubts, or extra motivation can be very helpful for a lot of people.
I have worked with clients who found self-directed methods such as books, apps, and other online programs based on algorithms and computer feedback ineffective, but found working with the support and assistance of a sleep coach (such as myself) helped them improve their sleep.
So, I think it comes down to how committed, disciplined, and motivated you feel. If you have strong self-confidence, self-directed study can help. If you think you would benefit from more individual support and advice, working with a human being alongside the educational component (in a similar way to how the Insomnia Coach course works) can be very 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.
Have you spoken to your doctor about a tapering-off plan? It’s best to reduce medication only under the supervision of your doctor. Research suggests that combining CBT with sleeping pill tapering does not have a negative impact on the effectiveness of CBT. Therefore, there is no need to wait until you are off the sleeping pills before trying CBT.
—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.
