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Although it’s quite old now, this video and all the comments that go with it might be useful:
Why you jerk yourself awake every time you try to fall asleep (and what to do about it)
—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 curious — what makes sleeping late so important to you? What would you be doing differently with your life if that happened?
—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.
Thanks for sharing, Michael! You are noticing positive change because of your commitment to action. You put in the work. Change is not easy!
What do you mean when you say “not thinking bad thoughts”? How do you successfully not think something?
—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 have a strong commitment to action!
Since this forum isn’t set up for private messaging and my approach tends to be more about doing less to try to make sleep happen, I am not sure how easy it will be for you to find an accountability partner for the plan you have in mind.
With that being said, I am keen to hear what you learn on your journey!
—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.
Neither of you are alone! The body never forgets how to sleep. What we can forget is that sleep is not something we do — it’s something that happens to us.
The more we try, the more we can struggle. The key to moving away from the struggle might be figuring out how to move away from all the trying. All the effort. All the battling.
If you reflect on a time when sleep wasn’t an issue or a concern — what did you do to make that effortless sleep happen? How was your approach back then different compared to now?
Your own experience likely holds all the answers you seek.
—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 you both!
—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 are making progress, @Pam1129! To answer your question — no human being will sleep through the night without waking. Waking during the night for very short periods of time is natural and normal — it’s what keeps us alive and safe.
Waking as many as 10-20 times each hour of the night wouldn’t necessarily be unusual. It’s just that, for us to remember them, they need to last for at least five minutes.
Most awakenings don’t last that long so someone who pays very little attention to sleep can easily believe they slept right through the night. The reality is, they didn’t.
Often, the more we might try to fight, avoid, or get rid of those awakenings the greater our response to them — and that can mean they last longer. In turn, they become more memorable and more of a perceived problem.
—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 human body doesn’t require supplements to generate sleep and the action of trying to make sleep happen through the use of supplements (or anything else) might create more difficulty and more struggle.
I’m curious to know why you are investigating supplements as an alternative (or supplement to!) what you are learning in the course?
—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 sounds like trying to make sleep happen (or trying to stop your brain thinking) is something that’s not really working for you. So, perhaps the time of day you are in bed isn’t the main issue here — perhaps it’s what the intention is behind your actions. What your goal is.
If your intention is to make sleep happen or stop your brain thinking then perhaps that’s creating more difficulty. If your intention is to rest, perhaps that’s more workable — as long as you aren’t spending your days resting rather than living your life!
We’ll be exploring all these issues in more detail as you work through the course. Hopefully this offers you something to consider in the meantime!
—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.
Alas, I am not a postpartum mom but I can tell you that many have been through the course and found it helpful! If you have any questions or would be kind enough to share any insights as you work through the course, feel free to post them in the client forum 🙂
—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 aboard! You are ready to take action and leave the struggle behind. What are all the things you need to get in your day and not miss?
—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 makes sense that you’d rather not wake so often during the night (on that subject, have you ruled out any medical explanation for the repeated awakenings?) — and your experience also tells you that the more you try to get rid of them or certain thoughts and feelings, the more difficult all those things become.
You have a strengthening realization that any actions intended to make sleep happen, any actions intended to change your thoughts or feelings, only leave you tangled up in a struggle. And, for as long as you are stuck in that struggle, it’s harder to move forward.
A workable way of responding to being awake, therefore, seems to be to do anything that helps you build skill in experiencing being awake and all the thoughts and feelings that come with that wakefulness with less struggle.
That might mean staying in bed and resting, it might mean going on the iPad, it might mean moving to the couch — it’s the intention behind your actions that determines how workable they are!
—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.
Although you haven’t needed to get any practice in with the AWAKE exercise because you aren’t struggling with nighttime wakefulness at the current time, you still have that tool in your pocket for the future!
You are practicing the NOW exercise as a way to help you refocus whenever difficult or distracting thoughts show up during the day — and that practice will no doubt also come in handy if you want to practice the AWAKE exercise at any point in the future.
Thanks for sharing and I wish you all the best as you continue to move forward!
—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 are no longer trying to fight or avoid wakefulness or fear. As a result, they are losing their power and influence over you.
You are building skill in opening up and allowing fear and wakefulness to be present (even though you might not want them to be present) and that means you are no longer adding more difficulty on top when they show up.
You are giving yourself an alternative to engaging in an endless and exhausting battle with the things that are out of your direct control. You are practicing acknowledgement and acceptance. This is freeing up energy and attention, leaving you better rested and better able to do things that matter.
Thank you for sharing your experience and insights!
—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.
Thanks for sharing!
Your commitment to action has been a learning experience! As you withdraw from an endless and exhausting struggle with sleep, anxiety has started to lose its power and influence and grogginess is disappearing.
Over Week 1 you felt you were doing well because sleep was happening more as you’d like it to happen. As a result, your problem-solving brain didn’t need to generate much in the way of difficult thoughts and feelings such as anxiety and it was easier to do things that matter each day.
For Week 2, you added half-an-hour to the start of your sleep window, meaning it now starts 30 minutes earlier. Now, you are finding that you might wake around 4:30 AM and you lay in bed until the end of your sleep window.
To answer your questions:
1. There’s no need to get out of bed during your sleep window just because you are awake! Feel free to rest if that wakefulness feels comfortable!
2. Your experience tells you that you cannot directly control sleep (and the sleep window isn’t intended to make a certain amount or type of sleep happen). So, your body might settle on six hours of sleep or it might end up generating seven to eight hours consistently. It’s impossible to say, to know, or to make any of that happen. Trying only sets you up for a struggle!
If there’s no struggle or battle during those short periods of wakefulness, then you can feel free to keep your sleep window unchanged. If the time you spend awake is truly awful, you might think about shortening your sleep window again.
As a reminder, I wouldn’t suggest modifying the sleep window more often than once each week.
—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.
