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Hello, I’m so happy you’re having success. I have found so much success here as well. After completing the video course, I actually had several months of great sleep where I almost forgot what it was like to have insomnia.
And then, insomnia reared its ugly head again for me, a speed bump in my recovery process. I find that when I have one or two really difficult nights, I have a tendency to lose my confidence again. Implementing the sleep window helps me get back on track, but it’s not exactly easy. At least I am getting a few hours of rest which is enough to function.
Well, we now have the tools to know how to handle this tricky process, which is a huge step in the right direction.
To add to my post above, can someone please clarify information regarding the sleep window?
I understand to set the window by determining your earliest wake time (for me 5:00am), and then count backwards 6 hours to determine the time you go to bed, ie..11-5:00. What if I’m feeling sleepy at 9:00? Do I attempt going to bed then, or do I wait until 11:00?Thank you!
Thank you so much to both of you for caring enough to respond. It means a lot to me. Your words are so wise, and I assure you I will not take them lightly.
Sincerely,
Marina PereaHi Pam,
I’m so sorry your struggle is so real, and I can only imagine feels defeating. For the past year, I have been immersing myself in learning how my brain works, and it’s truly helping. I listen to podcasts on my commute (Martin’s and one called Therapy in a Nutshell). I certainly have had to retrain my brain which has brought about a calmness wrapped around sleep struggles. Understanding that my brain puts out “fake news” in an effort to protect me was very insightful. When I have a rough night, I put on one of the insomnia coach interviews and without fail gain some new insight.
During this process I was desperate and took medicine, but did there were times when it didn’t work. I finally felt like I was done with the medicine and just wanted to try the cognitive approach.
I know we will all find our way to regular restful sleep again because we are here trying. Wishing you luck!
Hello, I’m so sorry. My heart bleeds for you, as I went through losing my own mother to cancer. As Martin Reed says, “You will find sleep again.”
For me it has been a 1 1/2 since first experiencing insomnia. When working with western medicine doctors, they will do just that, put you on medication. I took medication to get me through for awhile, but I personally don’t like being on prescription medication. Personally, this has meant a process of reworking how my brain responds to anxious thoughts. This year and a half has not been all bad, in fact it has been a wonderful learning process of finding much more peace with not only difficult nights, but also difficult days.
Your brain has imprinted a negative association with sleep, but it will not always be that way. The experience of insomnia can can create a feeling of PTSD. What has worked for me is listening to the Insomnia Coach podcasts to see that I/we are not alone, and truly staying dedicated to this learning process. My thoughts and prayers are with you in regards to your mom.
Before beginning this course, I tried getting out of bed when the anxiety kicked in (sweaty, having to go the bathroom, can’t reign in my thoughts), in all honesty it didn’t work too well for me. I started to feel more anxious about “What am I doing out of bed when it feels like the rest of the world is sleeping?”. So, I personally feel better with the anxiety when I’m staying in bed. I love Martin’s response of, “What is stopping you from staying in bed when you wake during the night?”. It just seems the best response is “you do you, boo boo.” Whatever makes you/me/us feel better, whether it’s laying in bed with the anxiety, or getting up and doing something else.
Hi, I have had several bad nights in a row too. I keep reminding myself of these, maybe something will help you too.
1.This road isn’t a straight path, there are twists and turns – I am on a journey, and one step closer to figuring out how to get reacquainted with sleep.
2.Celebrate the wins – When I have a decent night of l sleep (for me that’s 5ish hours right now), I feel amazing and can be my productive self again.
3.Nothing in life that is rewarding is easy
4.Night time and Daytime Brain – As I am learning about my brain and the way it’s reacting to sleep, it is helping me with my “daytime” brain as well. I am learning how to deal with things that make me anxious or nervous in all aspects of my life.
