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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.
Thanks for sharpen that you are noticing some progress, even at this very early stage of the course, Dejan!
That pattern of difficult nights and a better night can feel so frustrating and it’s completely out of your control since sleep cannot be controlled. Fortunately you can still control your actions so you get to choose how to respond to difficult nights as they are happening and after they happen.
It’s good to hear that you went out late with friends rather than staying at home in an effort to “protect” your sleep. I am sure that your experience with your friends will turn out to be far more life enriching and memorable compared to the experience you would have got from staying home!
It’s easy for the sleep window to become a fresh sleep effort — something we do in an effort to make a certain amount or type of sleep happen. And, as you know from experience, when we try to control sleep we are often more likely to struggle with it.
Really, the sleep window is there to help us move away from chasing after sleep — from going to bed earlier or staying in bed later in an attempt to make a certain amount or type of sleep happen.
Is there anything helpful 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.
First, I appreciate your willingness to explore that question with an open mind! For many of us, our first response to the question, “Why get rid of insomnia?” might be something along the lines of “Well, that’s obvious!” and then we might even start to experience feelings like anger! That response is understandable and it can make it harder to reflect and explore.
And, when we reflect and explore on this question, we have the opportunity to dig deeper. We might notice an opportunity to expand our focus and engage more in the world around us. To do more of what matters, even when insomnia is present.
It sounds as though you are continuing to practice what you are learning and are continuing to gain skill in experiencing sleep disruption and difficult thoughts and feelings with less struggle. It also sounds as though you are drawing on your existing strengths and experiences to help you continue moving forward. Thanks for sharing
—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 so much for sharing, Tim! It sounds as though you are really identifying with the course material and exploring it with an open and curious mind. I wish you all the best as you continue 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.
It sounds as though there are some values in there! Here’s a list of values that might give you a starting point, Packer Fan (taken from the Week 4 content). Does this help?
—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 getting out of bed will be difficult, might staying in bed be a possible alternative? What might you be able to do, in bed, that will help you practice and build skill in experiencing being awake with less struggle?
—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 love it, Kevin! I am not a tightrope walker, but my guess is that they all experience thoughts related to “what if” — and yet, they get on the rope and keep moving forward, regardless!
If you haven’t seen it yet, the movie “The Walk” about Petit’s tightrope walk between the Twin Towers in the 70s is very good
—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.
