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I’m not aware of the body creating cycles of sleep, as you describe. Are you still implementing your sleep window consistently? Every day is going to be different for you so why would every night be the same? Do you feel like you’re possibly placing too much focus and still trying to find solutions for the nights you have some sleep disruptions?
Scott J
—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.
Hi @Cstena,
Welcome to the forum! I’m glad to hear your insomnia has improved recently. Are you currently implementing CBT-I techniques? What is your current sleep window?
Scott J
—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.
Our brain does such a good job ensuring we’re safe. Sometimes though, it gets a little carried away with it’s frequent, and usually unhelpful, thoughts. Ironically though, it’s not the thoughts that cause us to lose sleep, it’s the fight we start with them – that never ending tug-o-war. Instead of struggling with your thoughts when they arrive, do you think there might be something you could be doing that would be more beneficial, more enjoyable?
Chee makes a very valid thought also – the more we try to “fix” our sleep issue, the more the issue perpetuates. I wonder if all that pressure you’re putting on yourself to sleep is a contributing factor to your insomnia along with your relationship with your thoughts?
Scott J
—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 glad to hear that you’re not allowing insomnia to disrupt those things in your life that are meaningful to you, such as your social life. Most who suffer from insomnia begin to change their daily activities to accommodate for lack of sleep so I’m glad to see that you aren’t.
Is the anxiety you mentioned revolved around your insomnia? The more we struggle with our anxious thoughts, the more intense and frequent the thoughts become. It’s an endless battle. Do you think you might be better served by allowing those negative and unhelpful thoughts to exist – to come and go as they please – and you redirect your focus to something more enjoyable, more meaningful?
Scott J
—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! Plenty of success stories located at the top of the forum that you find helpful. If we can assist or answer any questions you may have regarding insomnia or CBT-I, feel free to ask us!
Scott J
—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 and it’s great to hear that you began implementing CBT-I techniques to improve your sleep. I think you’ll find the techniques beneficial and if you have questions along the way, just ask.
Starting CBT-I is like beginning an exercise program for the first time – at first, you may find it difficult to remain committed and not sure what you’re doing has any benefit – but if you remain committed and patient, you’ll begin to see positive results.
Scott J
—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!
It can be disheartening to have a setback after you’ve experienced some progress but it doesn’t have to be the path forward after a night or two of sleep disruption. Are you currently implementing CBT-I techniques? Do you feel like you’re putting pressure on yourself to sleep or trying to force sleep to happen? How are you managing your anxious thoughts about your sleep issue when they arrive?
Scott J
—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.
Well, it certainly seems like you’re off to a great start! We’re glad to have you!
Scott J
—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’ve just discovered a cause of your recent sleep disruption – going to bed when you’re not sleepy. Also, if you’re not have anxious thoughts or frustrated lying in bed, you might consider remaining in bed as long as conditions for sleep are good. I think that’s a great plan, @Rayj83!
—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.
Since sleep medications don’t tackle the root cause of our sleep issues – thoughts and behaviors – it might be more beneficial to focus your attention on what you think might be causing a recurrence of insomnia. What did you change that led to your success during that 2 month period – maybe revisit what you implemented then? If you applied the CBT-I techniques consistently during those 2 months and that led to 5-6 hours of sleep, might that be helpful to you again? Do you think you’re going to bed before you’re actually sleepy enough for sleep to occur?
Scott J
—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.
@Mem, outstanding progress, thanks for sharing! As you mentioned, try not to overanalyze the amount of time you sleep (or even track it at all!) – an estimated time is good enough when calculating your sleep efficiency.
Hope that helps,
Scott J—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.
Hi @waynezhang,
Welcome to the forum!
It’s not too surprising you haven’t found medication helpful since pills really don’t address the underlying thoughts and behaviors that perpetuate sleep disruption. What do you think is triggering your sleep issues? How long have you been experiencing sleep disruption? Do you find yourself worrying about sleep close to bedtime and periodically during the day?
Scott J
—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.
Hey @mosh! Welcome to the forum and we look forward to hearing about your progress. If you have questions along the way, feel free to ask!
Scott J
—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.
Andrea,
That’s great to hear that you haven’t changed your daily agenda because of your sleep disruptions! What you’re going through isn’t uncommon. Anxiety alone doesn’t disrupt our sleep, but our struggle with those thoughts do. It’s understandable to try to avoid or fight with them because they don’t feel good and makes us uncomfortable, but if we continue to struggle with them instead of just letting them come and go as they please, we’ll continue to find sleep a challenge. As you said, you overcame them because you accepted them to be there instead of trying to control them! I wonder if you could take that same approach to your thoughts during the daytime and at 9/10pm when they seem to pop in your head most often and find that beneficial too?
If you’re not feeling frustrated or have anxious thoughts, you’re welcome to remain in bed. When your anxiety increases and conditions aren’t good for sleep, it’s recommended you get out of bed and engage in something more enjoyable. If you remain in bed while being anxious/frustrated, it creates a conditioned arousal between your mind and your bed.
Scott J
—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.
Hi Andrea,
Good question! I didn’t experience any of those affects from my anxiety but I did have fatigue and crying episodes (after 4 consecutive days of no sleep) wondering what was wrong with me. During the 10 months of insomnia, I put everything in my life on hold – canceling/declining social events, quit exercising, no wine at dinner, etc – in hopes it would solve my sleep issue. No surprise, all of those lifestyle changes didn’t move the needle any closer to resolving it and, in turn, greatly diminished those things in life that I valued. Once I began Martin’s 14-day e-course, I began to experience some traction in restoring my sleep but it was when I changed the relationship with my thoughts that I really turned a corner. Believe it or not, I still have an occasional sleep-related thoughts but the difference now is that I allow it to exist instead of trying to force it away or struggle with it. That mindset didn’t change overnight, it’s been a journey of practicing that technique over and over.
What can you do during the day following a poor night’s sleep that would make that day more pleasant for you? As difficult as it is, we shouldn’t associate having a bad day with poor sleep the prior night. Have you ever had a bad day after a good night’s sleep? What if you slept terrible (or not at all) last night and woke up to news that you won a $100 million lottery – still think you’d have a terrible day?
Scott J
—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.
