Forum Replies Created
-
Posts
-
Attending social events was one of the most challenging aspects when I experienced insomnia.
However, I realized that if I let my insomnia dictate my activities throughout the day, it only served to highlight my sleep problem. I had an overwhelming urge to stay home, but surrendering to it would essentially be giving in to my insomnia and allowing it to dictate my days.Did staying at home instead of going to the social event or leaving early result in a better day, or did it potentially lead to increased worry about 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.
Hi @Lozelise! I understand your desire to cancel social events because of insomnia. When I was dealing with insomnia, I often felt compelled to cancel plans because of fatigue, simply longing to rest on the couch. The urge to cancel your social plans and stay home for the night can feel irresistible. However, altering your life due to insomnia only emphasizes the problem and can cause you to put unnecessary pressure on yourself to sleep. Also, keep in mind, that removing things in your life that you enjoy to do, is considered sleep effort. Sleep is one of those strange things that doesn’t reward the hard work we put into it – the harder we try, the more elusive sleep can become!
Any significant life stressor, such as a break-up, can cause sleep to become difficult. Once that stressor is gone or we’ve adapted to it, sleep generally returns.
Do you remember what sleep was like before July 2023? When you were sleeping well before insomnia, do you remember placing undue pressure on yourself to sleep every night? I’m guessing you didn’t, it just occurred naturally. I wonder if you took that same approach now, if you’d have better results with your 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.
Unfortunately, we’re unable to stop our thoughts but we can choose to believe them or not. Thoughts are simply words passing through. They don’t cause you any harm unless you react to them in an unhelpful manner. As mentioned earlier, one approach is to acknowledge it by saying, “I’m having another thought that I won’t sleep tonight.” Practicing this technique consistently helps diffuse the thought. If you had a thought that you were a pink elephant, does that generate anxiety or do you simply let that thought pass, regardless how many times you have that thought? Sleep-related thoughts, and any unhelpful thought for that matter, is the same as the pink elephant thought – fleeting words passing through the mind.
—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 we’re following a sleep hygiene regimen, I’d encourage another activity instead of watching videos on a laptop as the blue light from it could be an issue. When I struggled with insomnia, I used to daydream of my favorite vacation I’ve taken or wish I could take as an activity, which helped alleviate the pressure I imposed on myself to fall asleep. Are you following a sleep window consistently?
—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 understandable that you didn’t find the sleep medications helpful, as they often fail to tackle the underlying cause of most insomnia problems: our response to anxious thoughts about sleep. As you browse the website and listen to Martin’s podcasts, have you come across anything related to CBT-I, ACT-I, or client success stories that has sparked your interest enough to consider exploring those options further?
—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 lying in bed frustrated isn’t comfortable for you, you might consider engaging in something more pleasant but not stimulating (listening to a podcast, reading a book, drawing, etc). If you try to avoid or fight with nighttime awakenings, your mind can learn that these awakenings are a danger to you so it transitions into protection mode. Are you sensing that you’re placing undue pressure on yourself to fall asleep when these awakenings happen?
—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 would be ideal if we could cease experiencing unhelpful thoughts since they often bring discomfort, yet our minds tend to wander freely, dwelling on whatever they choose, whenever they choose. It’s our reaction and internal struggle with our thoughts that’s the problem, rather than the thought itself. Once we recognize that we don’t need to entertain every unhelpful thought that arises, our perspective about our thoughts shifts. When confronted with another sleep-related thought, one approach is to acknowledge it by saying, “I’m having another thought that I won’t sleep tonight.” This practice helps create a buffer between you and the thought, highlighting that thoughts are simply words passing by that don’t need engagement.
What matters most is your reaction to those thoughts. Do you confront them head-on, attempting to combat or evade them or simply let them pass? Similar to any new exercise, the more you consistently practice this technique with patience, the greater the benefit it will have for you.
—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 Jake – thanks for sharing your story!
You mentioned grappling with sleep-related anxiety and exploring ACT-I. How’s your journey with it been? Have you been able to discern the distinctions between the nights you sleep soundly and those that prove challenging? Do you feel like you’re putting unnecessary pressure on yourself 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.
Great job sticking with it!
—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.
Waking during the night isn’t uncommon, since most of wake for a brief moment while transitioning to the next sleep phase, but we usually aren’t aware that we wake. How we react to those awakenings can determine our quickly we’re able to return to sleep though. Do you feel like you’re putting pressure on yourself to fall back to sleep?
It can take time to see noticeable results from a sleep window. What time are you wanting to wake in the morning, 7am? If you’re currently getting 5.5 hours of sleep, it’s ideal to calculate your sleep window by subtracting 6 hours from your wake time. Based on the data you provided, if you want to wake at 7am, then the sleep window start time would be around 1am. However, only go to bed if you genuinely feel sleepy, even if it’s the designated start time of your sleep window. Once you consistently achieve ~90% sleep efficiency, you can explore adding 30 mins to the beginning of your sleep window.
Hope this 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.
Hello and welcome!
When you wake after 3 to 4 hours of sleep, why do you think you find it hard to fall back to sleep? Waking during the night is normal but most people don’t realize they wake. Our reaction to nighttime wakefulness can determine how quickly we return to sleep. If we struggle and try to avoid wakefulness, it can make sleep more difficult. When you wake, do you become anxious or are you relaxed while lying in bed?
—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!
Sorry to hear of your struggles! If you find yourself experiencing anxiety about unpleasant nighttime wakefulness, could you consider ways to make those wakeful moments more enjoyable? What thoughts occupy your mind during these anxious times? How do you manage the relationship with those unhelpful thoughts?
—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 Niko! Great to see you’re finding the site, podcasts, and email sleep training helpful!
What’s your current sleep window, and are you aiming for a specific number of hours of sleep because it’s been marketed as the necessary amount?
Personally, I refrain from wearing smartwatches, Whoop bands, or other health monitors to bed because I’d tend to overanalyze the data and worry unnecessarily. Plus, I’d question the accuracy of the device’s data. I wonder if wearing the Whoop band could be seen as another effort to improve sleep, much like any other sleep-improvement activity. As you know, the more effort we put into getting a good night’s sleep, the more elusive it becomes because it doesn’t necessarily reward our hard work. Perhaps the best measure of sleep quality is simply asking ourselves, “how do I feel when I wake up in the morning?”
You might find Martin’s video regarding sleep monitoring devices helpful: https://www.youtube.com/watch?v=L0R7uOEKfEg
Or his video on sleep efforts: https://www.youtube.com/watch?v=YJiUkAQL-2k
Hope this 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.
That’s great to hear and it sounds like you have a plan to move forward! Thanks for sharing the update and good luck!
—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 @Yg222! It seems like you’ve been grappling with insomnia for quite some time now. What do you believe makes it challenging for you to drift off to sleep? When you find yourself unable to fall asleep immediately, what thoughts are occupying your mind?
—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.
