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Hi @Willa – glad to have you on the forum! If you have questions about CBT-I or insomnia, please don’t hesitate 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.
You’re heading in the right direction, @Johne82! Between the book you’re currently reading and this website, you’ll have the tools you need to succeed.
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 @Johne82!
Welcome to the forum! I think you’re at a great starting point with this website for tackling your insomnia! Have you explored any of the CBT-I information on this site or Martin’s YouTube channel? If so, do you have any specific questions that we can assist with?
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.
Jacob,
If 4-6 hours of sleep is sufficient for you to have a “good” day and you’re not experiencing anxiety during the wakefulness in the middle of the night, do you think you’re putting too much pressure on yourself to achieve longer sleep? Sleep is different than most things in life in that it doesn’t reward your hard work. The more effort you put into getting a good night’s sleep, the harder sleep becomes. After about five hours of sleep, sleep pressure is greatly diminished which means less sleep is needed and it can also be more difficult to fall back to sleep. Have you considered shifting your bedtime to a later time? Instead of a bedtime of 10pm, possibly exploring an 1130pm or 12am timeframe to ensure you’ve built a strong sleep drive for the 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.
Hey @Lindsay_Morrow,
Welcome to the forum and terribly sorry to hear about your years of struggle with sleep. When you experience anxiety about your sleep issue, what are you specifically thinking about? We don’t have any control over what thoughts come and go, but we can manage our reaction/action towards them. Instead of trying to control, stop or escape our thoughts, have you thought about simply accepting thoughts for what they are – just words in our head? What if you thanked your mind when those unhelpful thoughts arrived by saying, “Thanks for sharing that, mind!” and continuing on with the activity you were engaged in when it arrived?
I’m sure you’ll find the information on this website and on Martin’s YouTube channel helpful but if you have any questions along the way, don’t hesitate to ask!
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! Sorry to hear about the years of struggle with your sleep, but I think you’ll find the information on this website beneficial in restoring your sleep. If you have any questions about the techniques, don’t hesitate 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.
That’s a very good question! If you are relaxed while lying in bed, you’re more than welcome to continue doing so. If you become aroused and anxious about not falling asleep, then it’s suggested you withdraw yourself from bed and engage in another activity that you enjoy until you’re sleepy. We want to be cautious of creating an association between your bed and anxious wakefulness which is why it’s recommended to get out of bed. I’d also suggest not checking the time during the night since that increases arousal and makes falling back to sleep more difficult.
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 Amy – welcome to the forum and thanks for signing up to learn more about CBT-I techniques. It’s understandable that stressing about your job and other significant life events can cause some temporary sleep disruption. When that stressor has gone and we continue to have difficulty sleeping, it’s usually because we’ve changed our thoughts and behaviors toward our sleep that perpetuates the issue.
I’m sure you’ll find the course and information on this website beneficial. If you have questions or difficulty implementing any portion of it, simply let us know and we’ll try to work through those with 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.
Jacob,
It’s not uncommon for most people to have awakenings in the middle of the night, especially as you transition from one sleep phase to the next. When you wake between 2-4, what is going through your mind?
You mentioned sleep restriction – what is your current sleep window and are you consistently getting out of bed to start your day at the same time every day? If you’re sleeping from 10-4, you’re achieving 6 hours of sleep so how would you say you feel the next day?
If you’re not sleepy when you go to bed at 10pm each night, you could explore shifting your sleep restricted window to a later time. It’s important that you get out of bed to start your day at the same time every day, even on weekends, though.
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.
That’s wonderful news, @bsquared33! Building a strong sleep drive, as you did, is vital in powering through the night without sleep disruption! As you mentioned, managing your thoughts/anxieties by writing them down is such a beneficial strategy. Excellent news!
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 Phil,
I remember seeing your posts on this forum several months ago so I’m glad to see a positive follow-up to your story! Outstanding, Phil!
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.
@Eelco, welcome to the forum and thanks for sharing your story.
What is going through your mind when you lie in bed and have anxious thoughts? Since you began sleep restriction a couple of weeks ago, what is your current sleep window and are you consistently implementing it, even on weekends? Do you feel that challenging your thoughts has been helpful? What if you simply thanked your mind for bringing the negative thought to your attention by saying, “Thanks for sharing!” and then continuing the activity you were engaged in when the thought came? Do you think that would be more beneficial?
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 @kprince!
Welcome to the forum! It’s not uncommon for a life changing event, such as having a child, to disrupt our sleep but our sleep usually returns to normal once the stressor has gone. Sometimes, when we begin to change our thoughts and behaviors does it perpetuate the sleep issue. Have you made any changes to your nighttime, or even daytime, routines to make you sleep at night? What time do you go to bed and what time do you wake in the morning to start your day? When you’re lying in bed unable to fall asleep, what are you thinking about?
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.
There’s usually not a simple reason for someone experiencing insomnia, so you’re not alone. What time do you go to bed and wake to start the day? Do you start your day consistently at the same time every day, even on the weekends? What time is your work shift?
Sleep medication isn’t beneficial for long-term success since meds don’t tackle the root causes of insomnia – our thoughts and behaviors. Are you implementing any of the CBT-I techniques found on this site or with a therapist? If so, what are you experimenting with and are you having any complications or have questions about it?
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 you found that video on sleep drive beneficial! His library of videos are very educational and I’d consider them to be a toolkit for anyone with sleep disruption issues. Since one of the goals with the sleep restriction window is to build a strong sleep drive, it’s usually helpful to avoid daytime naps since they can greatly diminish your sleep drive. It sounds like you’re making great progress in restoring 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.
