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How long have you been implementing a sleep window, @bat97? What do you think you should do when you wake an hour before your alarm?
—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 as though you are waking before you want to be waking (and waking during the night is a normal part of sleep) and then you can sometimes find it hard to fall back to sleep afterwards — am I understanding you correctly?
If so, there isn’t anything you can do to make sleep happen after waking during the night since there’s no magic sleep switch for the brain, unfortunately. The only thing you can control are your actions — in other words, you get to decide how to respond to waking during the night.
Your response might involve tossing and turning, trying to make sleep happen, or it might involve doing something else if tossing and turning is unpleasant. Sometimes all the struggle involved in trying to make more sleep happen can be more exhausting than the missing sleep itself.
What time do you usually go to bed at night and what time do you usually get out of bed in the morning to start your day? Do you usually fall asleep at the start of the night relatively quickly (within half-hour or 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.
I think you posed an interesting question there — if the point is to be less obsessed with sleep, for it to be less of a focus of your attention, how does the ongoing consumption of content related to sleep help with that? What’s your answer to that question, Bennett?
—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.
Are you still working shifts? This page might help you figure out an initial sleep window, but if you still have questions, please feel free to respond here
—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 anxiety can be really difficult — how do you currently respond to it when it shows up?
It sounds as though your experience is telling you that the more you try to control sleep and the more you try to fight or avoid anxiety, the more difficult those things become. Am I right? Does this suggest that this stuff might be beyond your direct control? If so, how is trying to control what cannot be controlled helping you?
I don’t see anything unique or unusual in your posts. It sounds as though you are tangled up in the struggle that often comes with insomnia (and all the difficult thoughts and feelings that can show up with it).
You are not alone and there are no hopeless cases. It’s just so easy to get stuck — and when we get stuck, we usually need to take a different approach if we want to get unstuck. I hope the course will be able to offer you some ideas on a different approach that might be possible 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.
It’s hard to know for sure what’s going on — really all dreams mean are that we are asleep (although we can daydream, too). Sometimes we remember our dreams, sometimes we don’t.
When it comes to sleep architecture, such as amounts of deep sleep, this is something the body takes care of by itself. It knows how much deep sleep to generate and it makes up for any lost deep sleep on later nights (not necessarily by creating more sleep but by modifying sleep architecture).
It’s like how the body regulates breathing by itself. Yes, we can make breathing more difficult and we can interrupt it by trying to control it — but, in the end, the body takes care of things and makes sure we get the number of breaths we need.
When it comes to sleep, all the difficulties and struggles often arise the more we try to intervene. The more we try to make a certain amount or type of sleep happen. The more we focus on sleep. The more power and influence it has over our lives the more difficult it becomes.
It sounds as though staying in bed later isn’t an action that’s working for you — so perhaps a change there might be worth exploring. As you said, it’s hard to get out of bed around the same time each day — and, from reading your posts, the alternative doesn’t sound easier.
When you think about sleep during the day (which is normal!) maybe you might allow those thoughts to happen, make space for them to exist, be kind to yourself, and then practice refocusing your attention on where you are, what you are doing, and what you could be doing in addition to thinking. Things that are aligned with your values, things that matter to you, things that will keep you moving toward the life you want to live even when this difficult stuff is present.
If you ever have thoughts of suicide please talk to someone immediately. I am not sure where you are in the world, but resources that will connect you to someone right away can be found here: https://blog.opencounseling.com/suicide-hotlines/
I wish you all the best.
—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
I think the point here might be that this study did not find that insomnia *causes* increased risk of injury — association is not causation.
Interestingly, we don’t know how many study participants even had insomnia since the study classified insomnia based on self-reports of insomnia symptoms rather than medical diagnosis — and no consideration was made for sleep duration, either.
In any case, let’s say this study did find that insomnia causes an increased risk of injuries. What would that mean for you? How would that change things for you? How would it help you (or not help 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.
Welcome to the course! Yes, it’s definitely a horrible feeling the day after nights of no sleep.
In terms of the sleep window, I am not sure I completely understand your question. Typically, you’ll have a sleep window with an earliest bedtime and a latest out of bed time and then you would stick to that for at least a week, regardless of how each night goes.
In terms of duration, if you averaged less than six hours of sleep over the past couple of weeks you might want to start with a sleep window that’s about six hours long.
Restless legs syndrome is a medical condition that is not addressed in this course and would be best explored with a licensed medical provider.
I hope there’s something useful here. If you have any other questions about the sleep window or anything else covered in the course, please let me know!
—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.
We can still sleep even in the presence of fear and anxiety. What can make sleep a lot more difficult is battling with fear and anxiety — after all, how likely are we to fall asleep when we are engaged in a war with invisible enemies at night?
Sometimes we can end up feeling stuck because our goal is to eliminate certain thoughts and feelings. For as long as that’s our goal, we might be more likely to feel stuck because those things are usually out of our control. What we can control is how we respond to them — we can respond as an opponent or as an observer. Your experience might offer some guidance as to what a workable response for you might be.
We’ll be exploring all this in a lot more detail in Week 2.
—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 sounds difficult — and it sounds as though trying to control your anxious heart might be making things even more difficult, since it seems as though your experience is telling you that you cannot directly or permanently control what your heart does.
Sometimes I think it can be helpful to think of relaxation as a practice. We can practice relaxation but we cannot make relaxation happen — we cannot make ourselves relax on command. What we can do, is get some relaxation practice in, if that’s important to us. It might also be worth consider what relaxing means. Is it the absence of certain thoughts and feelings? If so, how realistic is that?
It might also be helpful to recognize that a pounding heart doesn’t go on indefinitely — with time, the heart will calm down. Perhaps trying to force that process along (which is totally understandable!) might make that take longer and make the experience more 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.
Good on you for getting some practice in with the AWAKE exercise! When you practiced that, what was your goal?
Did you end up staying on the couch the entire night or did you move into the bedroom at some point?
If you end up going to a local sleep clinic, I wish you all the best with that option. You are the expert on you and you know what is right for you. Ultimately, I am here to help you take steps that are important to 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.
Good on you for getting out of bed at the same time, even after difficult nights!
Some questions for you:
Having the fear that you won’t be sleepy is natural and normal. How do you respond to that fear?
How is lounging on the couch after a difficult night working for you?
What does accepting anxious thoughts and feelings mean to you? If you were able to accept them, what would be different?
It’s completely understandable that you have thoughts on pulling back on certain things until things get better. You said that’s the wrong attitude to have — why? Is this something you’ve tried to do before (do less of what matters)? If so, what did you learn from that?
—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 that even when it can feel difficult, you are still able to recall some good things from the day.
We aren’t looking for the absence of difficult stuff or trying to hide or run from the difficult stuff.
All we’re looking to do is expand our focus a little so we might get better at noticing some of the good stuff that can end up being hidden in the shadows of the difficult stuff.
—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 were able to do justice to the AWAKE exercise, what would be different?
—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, Christianna! Acknowledging a thought is probably more accepting than trying to fight or avoid a thought — good on you for getting in so much practice! If this was working better, what would be different?
—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.
