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Hhunter,
If you’re lying in bed and it feels good and you’re not aroused by being awake, then it’s ok to remain in bed. When you become agitated, anxious and highly aroused by the thought of not being able to sleep, it’s recommended that you get out of bed and do something more relaxing/enjoyable. Our brains can create a conditioned arousal associating your bed with poor sleep. Instead of watching the clock when you get out of bed, what if you only returned to bed when you’re sleepy (yawning, dozing off, heavy eyes, etc), whether that’s 10 mins, 20 mins or 45 mins? Sometimes, if we watch the clock we tend to put added pressure for us to sleep and that can cause additional anxiety about sleep.
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 @random_pelican,
Welcome to the forum! Have you been evaluated for a sleep apnea issue?
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.
Edgar – if someone is achieving 6-7 hours of sleep each day, they wouldn’t be considered an insomniac. I’m currently achieving between 6-7 hours of sleep each night and feel great the next day, however; sleep requirements differ from person to person, as does shoe size. Each person’s sleep requirement really depends on how that person feels the following day.
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 Hhunter!
Welcome to the forum! You make a good point – when we don’t think about sleep, we typically don’t have any issues sleeping at night. Once we experience a disruption in our sleep, we tend to become more anxious about how we’ll sleep the next night and that can perpetuate the issue, as you mentioned. It sounds like you have a solid understanding of the evidence-based techniques so why do you believe it’s difficult for you to explore those further and implement them when you have a difficult 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.
Outstanding news! Thanks for sharing your story and your tips for others to explore.
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 @Kiran!
Welcome to the forum! Martin also has a great video that debunks the myth about everyone requiring 8 hours of sleep that you might consider viewing: https://www.youtube.com/watch?v=a-RXLLhwejA
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 to the forum and thanks for offering to share your tips with others on the forum! If you have a specific concern about your sleep, please let us know and we’ll try to troubleshoot 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.
What type of thoughts are you having at bedtime that’s causing you anxiety? I began to see real progress in my sleep when I approached my thoughts and anxiety differently. For the longest time, I was consumed by my thoughts about sleep and every doomsday idea came to mind so I tried to suppress my thoughts. Instead, I read a book that suggested I view thoughts as what they are – just thoughts! I began to have this attitude of, “so what – what’s the worst thing that can happen?” – when a negative thought would try to rear it’s head at bedtime and it became a pressure release valve for my anxiety towards sleep. Do you think that mentality could be beneficial for you?
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 @Heykey,
Welcome to the forum! Can you tell us more about your current sleep? 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.
That’s great feedback, thanks for sharing, @Estelita! If you have questions along the way, let us know and we’ll see how we can 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.
Hey Enabeling!
That’s great to hear your sleep greatly improved utilizing the sleep restriction window! Your commitment to these evidence-based techniques is really benefiting you. It’s not uncommon to have a setback in your sleep while you explore the sleep restricted window. I recall having several nights, sometimes days in a row, of disrupted sleep after restoring my sleep using these methods but I encourage you to remain consistent and committed to them. If you experience a persistent disruption in your sleep, you can certainly revert back to the sleep restriction time that was successful for you and remain at that time until you’re consistently achieving sound sleep.
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.
Great, Sandra! You’ll do fine – remember, consistently implementing these techniques is key. I often relate it to starting a new workout regimen. At first, you don’t notice much improvement in your health and fitness but over time you’ll begin to reap the benefits! Try to remain committed and I believe you’ll see a restoration in 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.
Dawn,
Thanks for the info. If you’re unable to fall asleep when you initially go to bed it could be due to not being sleepy (head nodding, dozing, burning eyes, etc), which is different than being tired/fatigued, and/or sleep related anxiety. Can you relate to either of those?
As we age, our sleep requirements change so we shouldn’t compare how much we currently sleep with how we slept in our teens or 20’s. The amount of sleep you need is subjective and is really determined by how you’re feeling the following day. Before you began having sleep issues, how many hours of sleep did you consistently achieve each night?
Given that you’re getting 5-6 hours of sleep each night should be proof that you haven’t lost the ability to sleep! It’s also not uncommon for people to have multiple awakenings in the middle of the night as this usually occurs as we transition between sleep phases. It’s how we react to those waking’s that determine if we’re able to fall back to sleep or become frustrated and anxious.
You might consider exploring the implementation of a sleep restricted window. You can find more details about this evidence-based technique here: https://insomniacoach.com/sleep-restriction-therapy/
Let us know if this helps and if you have questions along the way.
Thanks,
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 @timpson,
Welcome to the forum! What is the biggest challenge you face with sleep – anxiety towards sleep, falling asleep, staying asleep or something else? What have you tried to resolve your sleep issue?
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 Dawn Konig!
Welcome to the forum! Sometimes, when we experience sudden life events, such as retirement, our sleep can be impacted but that usually passes as the trigger that caused sleep disruption diminishes. It’s common for sleep hygiene not to be an effective strategy for insomnia because it doesn’t tackle the issue at the root cause. When our sleep doesn’t improve after implementing sleep hygiene suggestions, we sometimes become anxious about our sleep because we think something is wrong with us since those suggestions weren’t successful. Can you tell us more about your current sleep schedule – what time do you go to bed, get up in the morning to start your day and, on average, how many hours of sleep are you achieving each night?
Thanks,
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.
