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Hi Carissa!
I’m glad to hear you began to see positive results with CBT-I! I know that can be frustrating – I have a dog that’s also barks at everything! Have you made any adjustments to your sleep window since your dog began keeping you up? Are you still implementing the stimulus control techniques you learned if your dog wakes you in the night and you become anxious or frustrated? And finally, what if you took the approach of, “so what if she barks?” attitude when you begin to have these anxious thoughts about her barking?
I’m not a dog whisperer but I try to walk my dog an hour or so before bed and he now sleeps in the farthest bedroom from mine – both seem to help me when I was experiencing insomnia.
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.
Netty –
What an incredible success story, thanks so much for sharing! I’m glad to hear your sleep has greatly improved!
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 Tracy!
Welcome to the forum and posting a question. If you’re implementing a sleep restriction window and you’re not sleepy at the start of your sleep window, it’s recommended to continue to enjoy relaxing activities until you are sleepy. How long after your sleep window starts do you begin to feel sleepy? Is that a consistent time each night?
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 @Tanastalin!
We’re glad you’ve found the forum! I look forward to hearing about your journey and success implementing CBT-I techniques to improve 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.
Such great conversation in this thread! I’m glad to hear your sleep has improved, @momup! Keep us informed of 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.
Hi Fran!
Thanks for posting! Since you’re sleepy a couple of hours before bedtime, do you become anxious and aroused when you lie down in bed (known as conditioned arousal) at the start of your sleep window? Do you get back out of bed or continue to lie there?
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 @motodew!
Welcome to the forum! Sometimes when we have stressful health scares it can trigger disruption in our sleep but when we begin to think differently towards our sleep, it can perpetuate the issue. When you start to worry about sleep, what is going through your mind? I’m encouraged to see you’ve benefited from implementing consistent sleep and wake times each day. How long have you been using that technique? When you wake in the middle of the night do you become anxious/frustrated or do you remain calm and relaxed?
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 @aprilwill66 – welcome to the forum!
Before you began having issues falling asleep, what were some of the activities you used to do to relax before bedtime? It might be helpful for you to explore your hobbies, interests and other activities that you enjoy doing that aren’t overly stimulating at bedtime. Do you like to read, craft, listen to podcast, meditate, watch a good documentary/show, etc? I’d caution you on engaging in any activity that could be considered as sleep effort since sleep doesn’t respond to those efforts and makes it more difficult to achieve. For example, meditate for relaxation instead of trying to fall asleep.
I hope that helps generate 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.
@Dauphin, welcome to the forum and thanks for posting.
As soon as you lie in bed and become anxious, what is going through your mind? If you feel you’re able to fall asleep rather quickly where you read at night but become anxious when you go to bed, you’ve learned to associate your bed with wakefulness, anxiousness and angry feelings. All of these unpleasant thoughts and feelings make sleep more difficult to achieve. The good news is that just as your mind developed a conditioned arousal between your bed and these negative feelings, it can be unlearned too. It sounds like you’re using the right queues to get out of bed and do something more enjoyable and returning to bed only when you’re sleepy. Are you implementing a sleep window with that technique also?
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 @jwick!
Welcome to the forum! Can you describe what your sleep is like at the current time — what is an average night like? How did you relate your sickness with your 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 Rosie!
Welcome to the forum! What time do you go to bed and what time do you get out of bed to start your day? On average, how many hours of sleep do you typically achieve?
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 Rich!
Welcome to the forum and thanks for posting. If you’re implementing the CBT-I techniques and have questions, we’re here to support you through the journey. Anxious thoughts about our sleep disruptions can be difficult to overcome but these evidence-based techniques can be very beneficial in overcoming those thoughts and achieving sound sleep again.
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 Bee,
Welcome to the forum and thanks for posting. How long have you been experiencing a disruption in your sleep? Are you sleepy when you go to bed or is 12am? Since you go to bed at 12am and are falling asleep at 6am, what time do you get out of bed to start your day and how many hours of sleep are you achieving each day, on average?
It sounds like you’re doing a good job of implementing stimulus control by getting out of bed when you’re unable to sleep. What type of activities are you engaged in when you get out of bed?
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 Flight11,
Thanks for posting and I’m encouraged to see you’re following Martin’s course. Staying awake until the start of your sleep window can be tough and I experienced the same issue as you when I had insomnia. I found it beneficial to be somewhat active but engaged in relaxing activities such as coloring, crafting and preparing my lunch for the next day. Any sedentary activity such as watching TV and reading can make it more difficult to remain awake. Are there any activities that would be relaxing but would cause you to have some motion that you could do until your sleep window begins?
When you wake in the middle of the night, are you anxious and frustrated that you’re awake or do you get out of bed until you’re sleepy?
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 Friend,
Since you’re currently working with a CBT coach, I’d advise having that conversation with him/her to determine the best approach for results. CBT-I is very similar to starting an exercise program, new diet, etc in that everyone wants instant results but those who remain committed to the program and consistently implements the techniques gain positive long-term results. Your commitment to the evidence-based techniques could determine how soon you begin to see positive results in your sleep and the techniques will always be ready to use in the event you experience persistent sleep disruption.
Good luck and keep us updated on 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.
