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Hi, welcome to the forum and thanks for sharing your story.
Life stressors can certainly influence the quality of our sleep even if you’re not directly involved in the stressful situation but your sleep generally improves once that stressor is gone. When you go to bed and begin to have anxious thoughts, how do you respond to them?
—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 @abdiradia!
AWAKE presents a fantastic approach that individuals struggling with insomnia and general anxiety can delve into. Have you been practicing this technique for an extended period, or are you just starting to explore it?
In short, AWAKE revolves around transforming our connection with our thoughts, altering our responses to them, and incorporating activities throughout the day that bring us joy.
If an unhelpful thought arrives and generates anxiety, you can implement the AWAKE technique then instead of waiting until you begin to have physical affects.
—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 Jen!
What you’re describing is common. I think it’s important to understand that thoughts are essentially just words or stories and it’s not necessary to accept everything our minds conjure up. We can’t control what pops into our mind, but we do have the power to choose whether to believe them. It’s not so much the thoughts that are causing our sleep issue, it’s the internal battle we wage against them. Since we’re not able to control our thoughts, creating mental space to let them pass without resistance may help alleviate the struggle. When an unhelpful thought arrives, acknowledge it by saying, “I’m having that thought about my sleep again” and then refocus to the activity you were doing when it arrived. This approach resembles learning any new skill – consistent practice diminishes the inner conflict with your thoughts over time.
I 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.
Welcome, @Patty and glad to hear you’ve reduced your anxiety by reading!
—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 certainly sounds like a challenging time, @Leo1969.
Many individuals experience waking during the night without being consciously aware of it. The challenge in returning to sleep often arises from our desire to resist nighttime wakefulness. This resistance may lead us to feel pressured to quickly return to sleep.
What is it about waking in the middle of the night that makes you anxious? If you begin to have anxious thoughts about your sleep, how does that make you feel and how do you manage those 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.
That’s good info, thank you.
So I’m clearer on your situation and possibly understand what may be causing your insomnia, I have a few more questions.
– When you go to bed, are you sleepy or are you simply going to bed at those times because that’s what time you’ve always gone to bed even though you may not be sleepy?
– Do you get out of bed in the morning to start your day at relatively the same time every day, including weekends?
– When you wake in the middle of the night, do you become anxious and frustrated or do you remain calm and relaxed?
– If you begin to have anxious thoughts about your sleep, how does that make you feel and how do you manage those thoughts?Hopefully, the answers will narrow our scope. Thank 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 @Leo1969 and welcome!
Can you describe your sleep, on a typical night? What time do you usually go to bed at night, when do you get out of bed, and how many hours of sleep would you say you get on an average night?
—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.
Any activity you engage in to fix your sleep is considered a sleep effort and the more effort you exert, the more difficult it is to achieve sleep. As you mentioned, if you’re thinking about your sleep all day/night, the greater your awareness and anxiety about it becomes so it can really turn into a vicious loop. Are there other activities that bring you joy and could enhance the overall quality of your day?
—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.
You’re absolutely right – being awake and anxious in bed can lead the brain to link the bed with alertness, triggering a conditioned state of arousal. This heightened state may trick the mind into perceiving a threat, thus activating the fight or flight response and reducing the likelihood of falling asleep. Rather than remaining in bed feeling frustrated, consider getting up and engage in a pleasurable activity such as watching TV, listening to a podcast, or reading a book. This approach can help train the brain to understand that wakefulness poses no threat, and it’s best to return to bed only when you feel very sleepy. It may not resolve the issue straight away, but it’s a technique that can prove beneficial if you consistently practice 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.
Hey @Meherman! I wouldn’t beat yourself up just because you’ve had one tough night of sleep. And remember, just because you’ve had one difficult night, doesn’t mean you won’t be able to sleep tonight. When you start to worry about sleep, what is going through your mind and how do you manage those 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.
@abdiradia, welcome to the forum. Has something dramatic shifted in your life before difficult sleeping began 4 weeks ago (new job, health scare, relationship, etc)?
The relationship you describe between anxiety and poor sleep isn’t unusual. As you said, the more intense your anxiety about sleep usually results in really difficult sleep that night. When you begin to have anxious thoughts, what is going through your mind and how do you respond to those them?
We have much less control over our thoughts than we would like, however, we do have a lot of control over our actions toward them. Thoughts don’t hurt us or create our sleep problems, but our beliefs and actions towards those thoughts can. Instead of struggling with those unhelpful thoughts, what if you allowed them to exist by saying, “I’m having that thought that I won’t sleep tonight” and returning to the activity you were doing when it arrived? It’s a technique that will take some practice, like learning to swim or riding a bike, but the more you practice, the easier it’ll become 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.
It sounds like you’ve been putting a lot pressure on yourself to make sleep happen. How has it been for you since embracing wakefulness and staying relaxed in bed?
Sleep is one of those crazy things where it doesn’t reward all the hard work you put in to fix it and can actually perpetuate the issue.
—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, @Meherman.
If you don’t fall asleep right away and you feel your heart racing, what is going through your mind? How do you respond to unhelpful thoughts when they arrive?
—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.
When I had insomnia, the most difficult obstacle for me to overcome was my reaction to the unhelpful thoughts that I wouldn’t sleep that night. When I finally realized that thoughts aren’t truths and the actions I was taking to avoid having those thoughts were actually harming my sleep quality, the struggle with them became much less. When we try to fight our thoughts, the more intense they can become making sleep less achievable. When confronted with unhelpful thoughts, do you opt to avoid them, or do you choose to acknowledge them for what they are – simply words?
—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.
@Bbe7 – are you using a sleep window consistently? More importantly, are you getting out of bed at a consistent time every morning, including weekends? When anxious thoughts about your sleep arrives, how do you react to them? Do you take actions to try to avoid them?
—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.
