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Hi Sophia!
It sounds like you’re implementing sleep restriction – how long have you been using it? Is 11:30 the start of your sleep restriction window? The sleep window represents the earliest possible time for you to go to bed but if you aren’t sleepy, you shouldn’t go to bed. Continue to enjoy your relaxing activities until you are sleepy. What’s more important is consistently getting out of bed each morning to start your day at the same time.
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 REM,
Welcome to the forum! If you go to bed and are not sleepy, it usually means that your sleep drive isn’t sufficient to generate sleep and you should continue to remain out of bed until you are sleepy. What time do you usually go to bed at night and when do you get out of bed to start your day in the morning? Do you get out of bed in the morning at a consistent time, even on the weekends?
You mentioned that you’re thinking of implementing sleep restriction *again* – how long ago were you using CBT-I techniques and how long did you try them?
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.
Jaran makes very valid points about different methods of ending the dependency on sleep medications. It’s similar in comparison to stop smoking – some can quit cold turkey (and be successful), while others need support groups and some need a slow tapering using a patch/pill to experience long-term success. If it makes you really nervous to stop taking the medications when you begin CBT-I, have you thought about continuing the use of the meds while using CBT-I? You might find that implementing CBT-I builds your confidence in your ability to sleep and allows you to withdraw from the medications at your own pace.
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 @Jaran!
Welcome to the forum! I’m glad to hear you’re achieving much better sleep through your own efforts of researching and implementing CBT-I techniques! I believe the video you’re referring to – that I think everyone could benefit from listening to – is found here: https://www.youtube.com/watch?v=h946sKnNjvw
Do let us know if you have questions along your journey and I can’t wait to hear about your continued 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.
@anmareta – that’s completely understandable! What if you slept poorly the night before you won the lottery, do you feel like the quality of your day would be poor that day? Are you active and engaged in enjoyable daytime activities that would enhance the quality of your day?
Since you’re exploring the idea of implementing CBT-I techniques to improve your sleep, and if you haven’t already, I encourage you to review some of the resources on this site and on Martin’s YouTube channel – https://www.youtube.com/insomniacoach – I think you’ll find them beneficial.
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 @lennoj,
Welcome to the forum. Why do you think you feel anxious about sleep? When you start to worry about sleep, what is going through your mind?
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 @Erskine180,
Welcome to the forum. Anxiety at bedtime can certainly make falling asleep more difficult but creating a strong sleep drive can overpower that arousal when you go to bed. What time do you usually go to bed at night, when do you get out of bed to start your day in the morning, and how many hours of sleep would you say you get on an average night?
It also might be helpful to set aside some time during the day to jot down some of your life stressors in a “worry journal” so there’s a designated time for “worry” and planning that’s not close to bedtime. Have you considered managing your anxious thoughts differently as they arise at bedtime? One strategy would be to simply approach them with a “so what” attitude. For example, “so what if I have a lot of work tomorrow, I’m up for the challenge!”.
Can you elaborate on your primary sleep concern of not giving your children healthy habits?
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 @anmareta!
Welcome to the forum! It’s not uncommon for people to be nervous and apprehensive when they begin something new (new job, relationship, etc) so what you’re experiencing isn’t too surprising. I compare beginning CBT-I techniques similar to starting a new exercise routine – you may not see immediate results, but consistent implementation of the techniques will result in long term benefits.
What’s causing your nervousness about exploring 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.
Hi @kpool89, welcome to the forum!
Knowing that you’ve not given up searching for answers after all these years is encouraging and shows how determined you are in resolving your sleep issues. I think you’ll find the information and this forum to be beneficial. Along the way, if you have questions, feel free to ask and I’m sure someone will be able to relate with your sleep issue and provide some ideas.
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 @Hbhigg,
Welcome to the forum! Are you tracking sleep because you’re experiencing insomnia or out of curiosity? Depending on which resource you read on the Internet, sleep trackers are either very accurate or poor tools for determining sleep quality. Without relying on data from the Fitbit, how do you feel the next day, which is usually a better indicator of sleep quality? Generally, when someone is updating a sleep log, it’s approximations that are encouraged to use for times. Can you tell us a bit more about your current sleep and maybe we could offer some guidance?
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 @Kuri!
Outstanding job for sticking with the CBT-I techniques during the past 4 weeks and, based on what you mentioned, your sleep has greatly improved! It’s not uncommon to wake multiple times during the night as this usually occurs when you’re transitioning from one sleep phase to the next. Based on my calculation, it appears that you’re waking shortly after 5 hours of sleep. Our sleep drive diminishes during the night, in particular, after achieving about 5 hours of sleep so it’s no surprise you may experience these early morning awakenings. How do you feel the next day when achieving 5+ hours of good sleep? When you wake before your alarm is set, do you remain calm or become anxious about not being able to sleep more?
Everyone adapts to a new sleep window differently but it appears you’re definitely achieving better sleep. I’m hoping that boasters your confidence that you can sleep after 3 years of insomnia.
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 JuneBM – it might be beneficial to continue having discussions about sleep meds with your physician, especially if you’re trying to reduce your dependency on them. Are you exploring implementing CBT-I techniques in addition to reducing your sleep meds?
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 Marissa,
Welcome to the forum and for posting. It’s very encouraging to hear that the CBT-I techniques you’ve been exploring during the last few weeks are benefiting you! You’ve proven to yourself that sleep isn’t lost and you’ve gained all these tools for when you experience a suspected reoccurrence of sleep disruption.
Those types of setbacks can be concerning but it’s not too uncommon to experience additional sleep disruption after you’ve been sleeping well for a few days/weeks. I encourage you to stay the course and continue using the techniques that have been so successful for you up to that restless night. Believe it or not, I still experience an occasional poor night’s sleep after resolving my insomnia issues over 2 years ago. The difference between these nights now versus when I had insomnia is my attitude/thoughts (or lack thereof) towards that poor night.
What was going through your mind when you got into bed that night? The rule of thumb for getting out of bed is remain in bed if you’re calm/relaxed but get out of bed when you become aroused and frustrated so a negative association between your bed and unpleasant wakefulness isn’t created.
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 @Mayra2021,
Welcome to the forum! Outstanding job implementing sleep restriction for 5 days – it can be tough, but YOU’RE DOING IT! It also sounds like you’re carrying on with life on a daily basis event though you may be experiencing some sleep disruption. That’s so critical in turning the corner with insomnia – the less you care, the better it seems to get. I encourage you to remain committed to the techniques you’re currently implementing and remain patient – what you’re doing IS working! I look forward to hearing more successes like these from you soon!
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 Brook,
Welcome to the forum! It’s great to hear you’re remaining positive because I know it can be frustrating. Can you share what an average night is like for you and maybe we can help troubleshoot it or someone may be able to offer some tips who’s having the same experience.
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.
