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Bruno – welcome back to the program! Are you experiencing any difficulties implementing any of the CBT-I techniques? Did you achieve some success in restoring your sleep when you went through the program the first time? If not, what seemed to be the obstacle?
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.
If you’re lying in bed relaxed and not experiencing anxiety or ruminating thoughts, then it’s ok for you to remain in bed but if you begin to have some arousal, it’s recommended that you remove yourself from bed and find a relaxing activity. The concern with remaining in bed while being aroused is that your mind begins to associate your bed with anxiety, which is certainly detrimental to achieving good sleep. As mentioned before, one of the goals during the day is creating a strong sleep drive and although lying down for 10-15 mins may not negatively impact your sleep at night, I’d recommend finding another relaxing activity during the morning to prevent the potential of falling asleep or even having microsleeping moments (periods of sleep that last a few seconds) which can diminish your sleep drive.
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.
When did your sleep window begin? If it started at 12am, then you achieved 5.5 hours of sleep – excellent! If you’re that close to the established wake up time, it’s recommended that you get out of bed and start your day. Remember, wakefulness generates that strong sleep drive you want to have when your sleep window starts so starting your day a few minutes earlier than expected isn’t going to be detrimental.
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.
Great to hear you’re experimenting with CBT-I techniques. As long as you have patience and commit to them, I’m sure you’ll find them beneficial in restoring your sleep. Yawning, dozing off and a burning sensation of the eyes can certainly be signs of sleepiness. The temperature of the bed shouldn’t cause arousal but your association with your bed and wakefulness/anxiety will. If you go to bed and continue to have heightened arousal or ruminating thoughts about sleep, it’s recommended that you remove yourself from bed and engage in a more relaxing activity. I’m glad to see you’re implementing a sleep restriction window – that’s critical in building a strong sleep drive and overcoming bedtime arousal. It’s even more important to get out of bed at the same time every morning instead of meeting your bedtime at night.
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.
You’re seeing improvements in your sleep by implementing these techniques and that’s something you should be proud of because it can be challenging to overcome insomnia, especially if you’ve experienced it for many years, like yourself. What is your current sleep restriction window and are you still getting out of bed at the same time every day, even on the weekends? What are some of the ruminating thoughts that are racing through your mind when you go to bed that’s causing 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.
It certainly sounds like you’re experiencing success in implementing CBT-I techniques! It’s understandable that these occasional setbacks would cause some concern but try not to let a few nights of difficult sleep change what you’re doing. Typically, the best way to react to a challenging night(s) of sleep is to not react at all since it’s our thoughts and behaviors that can perpetuate the sleep concern. You’ve been experiencing insomnia for 4 years so try to be patient with CBT-I while your brain relearns how not to be anxious about sleep.
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!
How long have you been experiencing this heightened arousal about sleep? What is it about the idea of not getting enough sleep that worries you? Do you think that other events during your day might influence how you’re feeling instead of simply how you slept? For example – what if you didn’t sleep well the night before you won a $10 million dollar lottery – how do you think you’d feel that day? What do you think you could do to improve the quality of your 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.
Incredible success story and you point out the two elements of overcoming insomnia that I can directly relate to – sleep restriction and managing my thoughts of insomnia. Kudos for the achievement (in a very rapid fashion) and for sharing your story!
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 you go to bed and begin having ruminating thoughts, what is going through your mind? If heightened arousal continues while you’re in bed – do you remain in bed or do you get out of bed and engage in something more relaxing?
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.
Lisa,
Hopefully, the night you achieved great sleep, reassured you that you have the ability to sleep without medication since pills don’t actually generate sleep. Since you’ve been listening to Martin’s YouTube videos, podcasts and possibly reading the CBT-I information on this website, have you begun implementing any of the techniques yet? Since you’re having difficulty falling asleep, have you considered using a sleep restriction window to assist you in creating a strong sleep drive that is able to override sleep-related arousal close to bedtime?
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.
@Hynos,
So great to hear stories like yours – great job! I think you summed up, what I consider, a very critical piece of information that has such an impact on overcoming insomnia. Great job!
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.
Since you found Martin’s information beneficial in the Spring, are you now implementing those same techniques for this bout of sleeplessness? It’s not uncommon for stressful life events to cause a brief disruption in our sleep, especially those related to our health. Do you think that once your cold has passed and you become more active that your sleep will be restored? Have you considered establishing a sleep restriction window to build a strong sleep drive that will assist in falling asleep faster?
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 @Boylston!
6 months and still going strong – CONGRATS! Your success story is amazing and you make such valid points that’s helped you restore your sleep.
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 @3hr78!
Welcome to the forum! Have you implemented any of the CBT-I techniques you read about in the book? If so, are you having difficulty with any of the methods? What time are you going to bed and what time do you get out of bed in the morning to start your day? A critical component to CBT-I is your ability to build a strong sleep drive during the day and that’s primarily done by restricting the hours you spend in bed and slowly expanding that window once you’ve maintained a certain sleep efficiency. Are you taking any daytime naps as those can greatly diminish our sleep drive?
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.
Based on what you describe, I think shifting your bedtime to a later time is worth exploring. It’s important to consistently start your day at the same time each morning and only go to bed at the start of your sleep window if you’re sleepy. I look forward to hearing your progress!
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.
