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Hi @hbhigg!
Most people can find it difficult to remain awake until their sleep window begins and as long as we’re sedentary as the window approaches, it becomes even harder. I realize this may sound odd, but have you tried standing while watching TV? You can’t fall asleep while standing and it’s a tactic I used when I experienced insomnia and was waiting on my midnight sleep window to arrive. You could also color, craft, plan your lunch for the next day, iron your clothes, etc. – anything that is relaxing (and not overstimulating) but not sedentary.
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.
Hello @babesjen24!
Welcome to the forum! Great conversation here, @hiker! I wanted to reference a specific video Martin released a year ago relating to anxious thoughts that you might find beneficial. Link to video: https://www.youtube.com/watch?v=Q2tjMWvBaWs
I relate anxious thoughts and worry to a school bully. The more attention you give the bully, the more times he/she will continue to seek you out.
I look forward to hearing your progress, if you begin implementing any of the techniques explained in the video.
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 Sophia!
What is going through your mind when you wake in the middle of the night? Why do you think you feel anxious about wakefulness? Keep in mind, most people wake multiple times during the night, usually when they transition from one sleep phase to another, but it’s how we react to that wakefulness that matters. If you find yourself comfortable and relaxed when you wake during the night, you can continue to lie in bed as long as it continues to feel good. If you become frustrated and anxious, as it appears you might be, it’s usually best to remove yourself from bed and engage in more enjoyable activities. This isn’t intended to generate sleep but it does create better conditions for sleep to happen. When you continue to lie in bed frustrated, your mind can build a negative relationship between your bed and anxious feelings/wakefulness so getting out of bed can break this association from building.
Hope this 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 @babesjen24!
Welcome to the forum! Can you describe what your sleep is like at the current moment — what is an average night like? What’s your biggest challenge with 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.
Hi @moon!
Welcome to the forum! Are you having difficulties sleeping? If you are and can tell us a bit more, we’ll try to help!
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 Rosie!
That’s wonderful news you were able to successfully break your dependence on pills and rely on your body to generate sleep. Ideally, if you’re achieving great sleep during your sleep window you wouldn’t want to make any drastic modifications to it. Are you engaging in relaxing but non-sedentary activities until your sleep window begins that could assist you in staying awake? If you’re having a difficult time staying awake until your sleep window starts, you could shift your sleep window 30 minutes and remain on that schedule until you achieve 90%> sleep efficiency. Keep in mind, it’s not uncommon for everyone to wake during the night and based the timeframes you mentioned, wakefulness is more prevalent after ~5 hours or so of sleep because our sleep drive continues to diminish during the night.
Hope that helps and I look forward to hearing your continue 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.
Hi Anne!
What an inspiring success story that outlines many of the lessons and techniques for overcoming insomnia. So glad to hear you’re achieving great sleep now and thanks again for sharing your story along with valuable tips for others to read.
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 @LBL,
Welcome to the forum! Thanks for posting and I’m hoping we can offer some guidance to improve your sleep after 45 years. Since you’ve tried everything, I’m assuming you’ve explored implementing CBT-I techniques so did you have difficulty or have questions about any of those techniques? As Chee mentioned, a consistent sleep window and creating a strong sleep drive to overpower your anxious thoughts at night is vital to improve your sleep. Are you going to bed only when you’re sleepy (yawning, dozing off, etc) or are you compensating for a poor night of sleep and going to bed early and at different times during the week?
Are you engaging in activities you find personally relaxing and enjoyable a couple of hours before bedtime? 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.
Hey @V23!
Welcome to the forum and posting. You ask a popular question – was it the egg or chicken that came first?! Honestly, it doesn’t matter if anxiety or insomnia came first, because you create a vicious cycle that both feed off each other. If you sleep poorly, you search for answers during the day which leads to heightened anxiousness at night which can lead to poor sleep…and the cycle starts over again. What is it about the idea of not being able to fall asleep that seems to generate that anxiety?
If you’re lying in bed frustrated and anxious about your inability to fall asleep, are you getting out of bed to engage in something more enjoyable – reading, crafting, listening to a podcast, etc?
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 Sophia – congratulations on successfully implementing sleep restriction and achieving amazing sleep, as you stated. That should be proof that you indeed haven’t lost the ability to sleep and should be reassuring that you’re on the right path. Can you describe how you’re feeling the following day after getting great sleep? Sometimes, when we try to “fix” any part of our sleep routine, our anxiety about the issue heightens and can stand in the way of sound sleep. Were you sleepy when you went to bed and what were you anxious about when you got into bed? Lastly, how long have you been implementing sleep restriction?
If you can improve the quality of your day by staying active – socializing, exercising or strolling your neighborhood, spending some time outdoors, planning a vacation, etc. the less effort you feel you need to put into trying to 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.
Hi Michael!
Welcome to the forum and thanks for posting! Describe your biggest challenge with sleep and we’ll try to troubleshoot it for 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.
Hi Wikiwikwu!
Thanks for posting in our forum! What is an average night of sleep like for you now? How many hours of sleep are you currently achieving each night, on average? And lastly, what is it about going near your bed that generates anxious thoughts for 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.
Hi @dsvhalez –
Welcome to the forum! What’s going through your mind that prevents you from sleeping? Can you describe what an average night of sleep is for you? Over-the-counter supplements and prescribed medication for sleep rarely have a good long-term outcome since neither of them can generate sleep. Since you’re motivated to eliminate your dependency on those, have you considered exploring CBT-I techniques?
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 @Dosey –
Welcome to the forum, thanks for posting! I had insomnia for 10 months, tried everything on the shelf and Internet, began to meditate and tightened my sleep hygiene but nothing gained any traction until I found this site and CBT-I. I began to experience better sleep within a couple of weeks but everyone adapts and responds in different timeframes to these techniques. I encourage everyone to consistently implement these techniques and think of it as a marathon instead of a sprint. I relate CBT-I to beginning a new workout regimen – at first, you don’t see any benefits from it, you’re tired, become frustrated and can throw in the towel, but if you keep at it, you’ll begin to see positive results.
Could you describe your biggest challenge with sleep and maybe we could assist?
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 @Indis –
Welcome to the forum! Describe the biggest challenge you face with sleep and maybe we could troubleshoot your specific issue(s).
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.
