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Hi Mary, welcome to the forum! I’m glad to hear that you’ve overcome your sleep issues after 6 years.
Scott
—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.
Implementing a sleep window may seem counterintuitive, but there’s a couple of purposes of it: to reduce the amount of time in bed to closely match the amount of sleep you’re achieving and to create a strong sleep drive that assists in overpowering any bedtime anxiety.
If your sleep window begins at 11:30, are you able to find activities that are relaxing and prevents you from falling asleep too early (e.g., crafting, crossword puzzles, stand while you watch TV, etc)? It’s important to get out of bed and begin your day at the same time each morning, including the weekend days.
Setbacks can certainly be discouraging but they’re part of the process as you’re trying to rewire your brain to associate bedtime with calmness, relaxation and sleep.
Hope that helps,
Scott—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’s encouraging to see that you’ve started implementing CBT-I techniques. If you have questions along the way, just let us know! Part of what you’ve learned or will learn about CBT-I is the more effort we put into improving our sleep, the less our sleep responds!
Scott
—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.
Congratulations on your new addition to the family! It’s probably comes as no surprise that having a baby can be a trigger for sleep disruption but sleep usually restores to normal once the baby settles into a regular nighttime sleep routine. Are you going to bed when your newborn does or only when you’re sleepy and what do you find yourself doing during these nighttime awakenings?
Even though we can’t prevent your baby from waking in the middle of the night, it’s still possible for you to practice CBT-I techniques.
You might also find it beneficial to listen to this podcast episode with Martin and Cindy as they discuss how she overcame insomnia after having a baby: https://insomniacoach.com/cindy-insomnia-acceptance-ep31/
Scott
—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.
Stressful life events can certainly throw a wrench in our sleep, but it’s usually temporary. Once the stressor is gone, sleep is usually restored to it’s previous state unless we begin to change our thoughts and behaviors toward our sleep disruptions. Once we start changing our daily routines and believing in our thoughts, our sleep issue can perpetuate. The good news is that you can overcome this hiccup in your sleep.
Have you began reviewing or implementing any of the CBT-I techniques found on this website? If so and are having problems, let us know! You also may find this video from Martin beneficial in overcoming anxiety towards your sleep: https://www.youtube.com/watch?v=Q2tjMWvBaWs
Hope this helps,
Scott—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.
Stressful life events that you’ve experienced can certainly cause some unwanted sleep disruption but sleep usually restores back to normal once those pass. If we begin changing our thoughts and behaviors toward our sleep disruptions, the issue can perpetuate itself and seem like there’s no solution. Have you explored the CBT-I techniques found on this website, which tackle the root cause of our sleep issues – thoughts and behaviors?
Scott
—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.
Relaxation exercises are, in my opinion, beneficial for anxiety, as long as you’re not engaged in them in an effort to improve your sleep. If we try to fix our sleep disturbance, it usually heightens our awareness of the issue and creates unnecessary anxiety especially around bedtime. Since you’re using Calm, I’m assuming your meditating during the day, correct? How long is your meditation session and can you break that session up into more “mini” sessions? For example, if the meditation practice is 30 minutes, are you able to schedule (6) 5-minute sessions during the day to relax and to help prevent you from falling asleep during the session?
Scott
—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.
Reading, watching TV, listening to podcasts, etc are all relaxing activities that calms our mind from daily stressors so it’s not surprising to see that you’re able to fall asleep to podcasts or the radio. The years prior to me experiencing insomnia, I watched TV in bed and set a timer because I felt like I needed that to fall asleep but while I was implementing CBT-I techniques to restore my sleep, I’ve since stopped that behavior. That was over 2 years ago and my sleep is great now. What do you think would happen if you didn’t have the podcast on when you went to bed? Do you feel like listening to the podcast could be an effort to make sleep happen?
Scott
—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 and welcome to the forum!
Do you go to bed around the same time every night or only when you’re sleepy? Do you continue to engage in activities the next day to ensure you’re enjoying the day? How many hours of sleep, on average, are you consistently achieving each night?
Scott
—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 see that you’ve found the resources on this site and on Martin’s YouTube channel to be beneficial!
It really boils down to – would you rather have fun socializing with friends, meeting new people and experiencing life with a possibility of experiencing some sleep disruption or stay home in an attempt to salvage whatever sleep you can get that night? I wonder if we elect to stay home if we heighten our awareness of our poor sleep and put too much effort in trying to sleep instead of just allowing it to come naturally?
Scott
—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.
Outstanding, @Kwamp!
It’s encouraging to hear that you found the sleep window the most impactful technique since, in my opinion, it may be the toughest technique to implement and some have difficulties consistently implementing it.
Scott
—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!
Are you able to start a new hobby or craft that would prevent you from being bored?
Scott
—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.
Alexis,
It’s not unusual to experience temporary setbacks after restoring your sleep but if poor sleep consistently continues it’s usually for the same reasons the original time – we’ve changed our thoughts and behaviors toward our sleep. Since you were able to overcome insomnia 2 years ago using CBT-I, what’s preventing you from exploring those same techniques this time?
On your previous post, you mentioned that you were in an anxiety loop. Can you possibly expand on that further?
Scott
—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.
Betsy,
If that’s an activity you enjoy doing in the morning, there’s no need to stop doing that. We want to avoid lying in bed frustrated and trying to force sleep to happen.
Scott
—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’s understandable, especially if you’re consistently waking at the same time every morning. For me, I know that when I have a social event planned on a weekend night, I’ll still wake at 6am the next morning, even without an alarm, because that’s my waking time every morning. We certainly don’t want the occasional sleep disruption on the weekend to determine our social life. How’s your sleep the rest of the week?
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.
