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Hey Brad!
Glad to see you’re exploring those techniques! When I had insomnia, I also experienced fragmented sleep when I was implementing a sleep window but I realized that beginning CBT-I can be like starting a new exercise regimen. Initially, you might struggle to stay dedicated, feeling fatigued, experiencing soreness, and questioning the effectiveness of your efforts. There might even be some temporary setbacks in your sleep patterns. If you remain committed to the techniques, you’ll begin to see consistent results from them.
—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!
If you reflect on the days and nights prior to when your insomnia began a decade ago, what stands out as the main contrast in your perception of sleep then compared to now? Were thoughts about sleep even a concern back then?
The more we grapple with uncomfortable situations, the more frequent unhelpful thoughts occur, often exacerbating the situation. Since we can’t control our thoughts and if struggling with them doesn’t create the life you want, should you consider a different approach when they arrive?
—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 you begin to have sleep-related anxiety, what is going through your mind and how do you respond to those thoughts? If you’re struggling with and trying to avoid those unhelpful thoughts, do you think another approach might be more beneficial?
—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 great progress, Packer Fan!
Although setbacks aren’t uncommon, I wouldn’t be too hard on yourself after a difficult night (or two) of sleep!
Beginning CBT-I or ACT-I is similar to beginning a fitness regimen – initially, you might struggle to stay dedicated, feeling fatigued, and questioning the efficacy of your efforts. There may be brief setbacks in your sleep patterns, but with perseverance, you’ll gradually witness positive changes. When I had insomnia, I frequently experienced difficult nights/setbacks but I knew that if I stayed the course and continued to implement what I learned, I’d start to see consistent benefits.
—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, @prsnsx! Martin has wonderful resources that people can draw from so I’m glad to see you’re exploring those. It sounds like you’re heading the right direction. Please let us know if you have questions!
—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 mentioned having “difficult thoughts” followed by “a wave of electricity” through your body so I’d like to expand on that for a moment. I prefer not to fly so I begin to have anxious thoughts building up in the days before the flight. On the day of travel, these thoughts intensify, often accompanied by physical sensations. Whether it’s overcoming anxious thoughts regarding difficult sleep, flying on a plane or what to have for dinner, similar techniques are used to manage the relationship with those thoughts. It’s important for me to remember that I shouldn’t believe every thought that crosses my mind. Thoughts are simply words passing through our mind. Those words don’t harm us but our reaction to those thoughts can make the situation worse. If we decide to struggle, avoid or fight those thoughts, it usually fuels their intensity. When your thoughts are shouting at you, maybe explore what happens when you allow those thoughts to exist and acknowledge them by saying, “I feel anxious about sleep tonight”. With consistent practice, you may find that these troubling thoughts gradually lose their power over you.
If you’re exploring CBT-I, are you currently implementing a sleep window?
—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, @prsnsx!
It’s great to hear you’re exploring CBT-I!
Waking during the night isn’t uncommon. What complicates falling back asleep is our inclination to resist nighttime awakenings, as this may lead us to exert effort or pressure to return to sleep. When you awaken during the night and are feeling relaxed and calm, feel free to stay in bed as long as that feels comfortable for you. However, should frustration or anxiety arise, it might be beneficial to explore alternative activities if staying in bed becomes unpleasant. Also, when you wake, do you engage in meditation to help facilitate falling back to sleep?
When it’s bedtime, what anxiety or uneasiness are you experiencing?
—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 fantastic to hear that you’re not pushing for sleep when you wake up in the middle of the night. Pressuring yourself to sleep often backfires and makes it even harder for sleep to happen. Remember, it’s normal to have awakenings during the night, even if many people don’t realize it. How we react to these awakenings typically determines whether we can fall back asleep. If you wake up without feeling anxious, feel free to stay in bed and rest, as long as you don’t get frustrated. However, if you do start feeling frustrated or anxious, it might be helpful to engage in something more enjoyable.
Starting your day early when you wake up prematurely is a great idea, something I also commonly do. As you noted, it can help build a strong sleep drive throughout the day, hopefully leading to a restful night’s sleep for you.
Hope that helps!
—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 you experience hyperarousal at night, what is going through your mind and how do you typically respond to those moments?
—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.
Great job implementing a sleep window and sounds like you’ve had great progress with it!
When you have middle of the night awakenings, why do you think it’s difficult to return to sleep?
—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.
Anxiety and insomnia can be vicious loops and it doesn’t really matter which one came first, because they tend to feed each other. The more we struggle and fight with our thoughts, the more elusive sleep becomes. Let’s take for example that you fell into quicksand. Our natural instinct is to struggle and to fight our way out of it but the more we struggle, the quicker and deeper we sink. What matters the most when we have anxious thoughts is how you respond to those thoughts. If the techniques you’ve been using haven’t been working to reduce the impact of those anxious thoughts, is it time to consider a different approach?
I wonder if you allowed room for those thoughts to merely exist without granting them the attention they seek that it might diffuse their impact. Packer Fan suggests a useful technique of labeling our thoughts as they arise, such as saying, “Oh, hello thought that I won’t sleep tonight,” and letting it drift by as mere words. It’s important to remember that our thoughts themselves aren’t the issue; it’s believing in them that poses a challenge.
—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 a wonderful testimony to your commitment and success story! Congrats!
I’m a huge believer in the AWAKE exercise and feel it can be beneficial for those suffering insomnia. As you eluded though, Martin’s program doesn’t differ much from any other program you embark on (e.g., new fitness regimen, etc) – if you consistently exercise patience while following the steps, you’ll likely see positive outcomes.
—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!
The amount of sleep we need is subjective and the idea that everyone needs 7-8 hours of sleep is like saying everyone wears a size 10 shoe. The best gauge for the amount of sleep you need is how you feel the next morning from sleep. In my personal experience, I typically sleep anywhere between 6 to 9 hours on any given night. However, regardless of whether I’ve had 6 hours or 9 hours of sleep, I approach the following days with the same level of attention and care to me and my values.
Spunky has some valuable insights that you might want to explore.
When you start feeling anxious about the possibility of getting minimal sleep because of school or work commitments, how do you respond to those thoughts? Do you sense that you might be placing excessive pressure on yourself to sleep during those nights? Have you ever considered what would occur if you approached those nights with the same mindset as those when your schedule isn’t as demanding?
—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 Chester! How long have you been experiencing insomnia? When you wake in the middle of the night, what is your reaction to that awakening?
—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 wonderful, spunky, keep going! As you mentioned, smalls steps lead to huge gains.
—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.
