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Hi, Helen B,
It’s not uncommon for someone to experience some setbacks while implementing CBT-I as that’s part of the process. You’ve made tremendous progress so try not to allow these minor setbacks to discourage your commitment to the techniques or be cause for worry. The general idea for stimulus control is to break the association of being anxious or frustrated while lying in your bed. If you’re comfortable and relaxed when you’re in bed, then you’re more than welcome to remain in bed as conditions are welcome for sleep, but if you become anxious you might want to consider getting out of bed to engage in a more relaxing activity.
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.
Thanks for joining the forum!
Our mind quickly establishes a flight or fight instinct when it experiences anxiety so associating your bed with frustration and anxiousness at bedtime can certainly create a turbulent situation. What actions are you taking to create a more relaxing environment?
Have you considered implementing stimulus control ( https://insomniacoach.com/stimulus-control-therapy/ ) along with having a restricted sleep window with CBT-I?
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.
Do you go to bed at the same time every night or only when you’re sleepy (consistently yawning, burning eyes, nodding off, etc)? Sleep works best when we don’t try to force it to happen. It’s one of the odd things in life that doesn’t reward hard work so what if you just try to let sleep happen naturally instead of pressuring it to come?
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 @Patrin, thanks for sharing your story.
Being someone who’s conscious about their health and wants to take a more natural approach to healing, have you thought of exploring the evidence-based CBT-I techniques?
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.
Hello and welcome, @Ljs!
Are you able to engage in any relaxing activities while everyone is in 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.
Hey @AmyM,
Welcome to the forum! It’s great to see that you’ve taken advantage of some of Martin’s resources regarding CBT-I. Have you began implemented any of the techniques yet?
What is it about those ruminating thoughts that create such anxiousness? How do you attempt to manage those thoughts when they arrive? Remember, thoughts are simply that – just thoughts! The more we try to push away, avoid or stop our unhelpful thoughts, the more often they come back to visit us. Changing how we manage those thoughts could be beneficial for 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.
When I experienced insomnia, I had the luxury of having more than one bedroom so my wife and I slept in separate bedrooms to avoid me waking her. Is that a possibility for 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.
You’ve taken a huge step to restoring your sleep, @Jennaluteman5! Congrats and let us know if we can help!
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.
It’s encouraging to see you’re taking steps to restore your sleep with CBT-I techniques. Have you began implementing stimulus control – where you get out of bed when you’re feeling anxious/frustrated and engage in a more relaxing activity? What you describe about fearing you’re not going to be able to sleep and then you don’t sleep is a vicious cycle and is common among those who have consistent sleep disruptions. What if you treated those ruminating thoughts about not being able to sleep as just another thought instead of believing it? When an unhelpful thought about sleep arrives, address it with, “thanks for that thought, mind” and let it pass. It’ll come back – and bring it’s friends – but if you welcome it instead of fearing it, you’d change your relationship with those thoughts and fear them less. Remember, thoughts are just thoughts and can’t hurt us until we begin to believe in them.
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.
One sleepless night can generate some anxiety about our sleep but the issue can perpetuate when we change our thoughts and behaviors towards sleep. What issue are you experiencing with your sleep now?
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 @Cyndi,
It’s not uncommon to have brief awakenings during the night, usually when we’re transitioning from one sleep phase to another. What is it about waking during the night that heightens your anxiousness?
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.
We have much less control over what thoughts come and go than we think and trying to get rid of or escape our thoughts usually perpetuates the issue which leads to even more worry. Most of our thoughts are unhelpful and they don’t harm us until you begin to believe in them. If I said, “you won’t sleep good tonight” versus “you’re a 3-legged pink giraffe”, the first one probably gives you some anxiousness because you’ve chosen to believe in that thought and not the second thought. Remember, our thoughts aren’t the absolute truth and we shouldn’t believe everything we think. What if you simply told your mind, “thank you for that thought” when a sleep-related thought arrives – because they will keep coming – and then continue engaging in the activity you were doing when it arrived? Acknowledge the thought and let it pass like clouds in the sky! Do you think that would help or do you have another strategy that might be beneficial in improving your relationship with your thoughts?
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.
Welcome to the forum and thanks for sharing your story!
It’s not uncommon to have nights of disrupted sleep when we experience a stressful event in our life. It only becomes a problem when we begin to change our thoughts and behaviors about our sleep issue. As you mentioned, if it goes beyond a couple of nights, you begin to become stressed, and that’s completed understandable, but what are you thinking of when that occurs?
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.
Thanks for sharing! Do you actually feel sleepy when you go to bed or are you only going to bed because that’s a set time? Are you experiencing any anxious thoughts when you wake at 1am? When you wake at 1am, do you remain in bed or do you get out of bed and engage in a more relaxing activity?
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.
Noelle,
Those relapses can be discouraging but they’re part of the process. The only way to permanently regress is if you abandon the CBT-I techniques all together. Consistently implementing the techniques and having patience are, in my opinion, the two most important elements of success in restoring your sleep with CBT-I. Even after restoring my sleep with CBT-I 3 years ago, I will occasionally have a tough night of sleep, but knowing that it won’t impact my day is reassuring. How consistent do you feel you are with the techniques (sleep restriction, stimulus control, etc)?
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.
