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Your efforts seem to have really made a positive difference in your sleep quality during the last couple of weeks, hello friend. You’re not alone in finding the sleep restriction window challenging. If you’ve experienced insomnia for many years, it can take time to adjust to a new sleep window and some find it the most difficult evidence-based technique to implement. When I had insomnia about 2 years ago, sleep restriction was really tough for me but consistently implementing it each night and seeing results from it was the key for my success and it sounds like it’s been beneficial for you also. The only way to ruin it is to completely give up but you’ve proven to yourself that you’re capable of sleeping now so I encourage you to remain committed.
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 Jennifer!
Welcome to the forum! I’m glad to hear you’re exploring those evidence-based techniques and your efforts generated some positive results! Up and downs are completely normal and it’s important to remember that you experienced 6.5 hours of sleep and there’s no reason to believe that won’t continue. As you pointed out, the best reaction to disrupted sleep is no reaction since our unhelpful thoughts can heighten our anxiety of the issue. Although I haven’t had insomnia in almost 2 years, I still have an occasional night of difficult sleep, sometimes waking in the middle of the night for prolonged periods of time, but the difference between those nights now and when I had insomnia are my thoughts toward the disruption. I now know the following day of a poor night’s sleep, I’ll still be functional, perform at work, able to spend time with my child, etc so negative thoughts about sleep don’t consume my day any longer which eliminates the pressure for me to sleep the next night. You’ve already proven to yourself that you are capable of quality sleep so I encourage you to remain diligent and consistent with the techniques.
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 Christopher!
Welcome to the forum – let’s see if we can’t troubleshoot this. Can you describe what your current sleep is like? What would you say is the biggest challenge for you 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.
@Chloe – you’re absolutely correct – if you’re lying in bed frustrated, tossing and turning, our mind can begin to associate our bed with poor sleep but we can unlearn this relationship by getting out of bed and doing something more pleasurable and only returning when you’re sleepy. If you feel like bringing the kettle into the bedroom would be more beneficial than traveling downstairs in breaking the arousal cycle, then give it a go!
I believe Martin is referring to your sleep restriction window. Typically, your sleep restricted window would be your average nightly sleep plus 30 minutes but not be less than 5 and 1/2 hours allotted for sleep. A key to the sleep restricted window is go to bed at the beginning of your sleep window if you’re sleepy and get out of bed to start your day at the end of the sleep window each day. Consistently implementing this technique will build a strong sleep drive at night and should override your arousal system so you can enjoy uninterrupted sleep at night. See Martin’s video that provides more detail here: https://www.youtube.com/watch?v=k78UM6lHG_A
I’m glad to hear you’re experimenting with these evidence-based techniques and I’m sure you’ll continue to find them beneficial. Keep in mind that people adapt to these methods differently and find success at different times during the process so I encourage you to stick with it, even when you feel it’s not working, and I think you’ll begin to have success.
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.
Outstanding news, @fontanias! I’m glad to see you’re having some success.
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 Alexander!
Welcome to the forum and sharing your story. You’re correct, typically lying in bed being frustrated you’re not able to sleep creates a negative association between your bed and sleep and that’s why it’s recommended for you to find something more enjoyable to do. If you’ve found that lying in bed is more comfortable and you’re able to fall asleep, then I’d encourage you to continue doing what works for you. Since you’ve implemented other evidence-based techniques, are you going to bed and getting out of bed to start your day at the same time each day? Do you feel like you’re pressuring yourself to sleep at night by experimenting with ways to “fix” 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.
Hi @chloe, welcome to the forum.
What time are you going to bed at night, getting out of bed in the morning and, on average, how many hours of sleep are you achieving a night? Have you began implementing any of the evidence-based techniques Martin explains and, if so, do you have any questions regarding those specific methods? What is the biggest challenge you’re facing with sleep disruption at the moment?
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 Nadya_t – welcome to the forum!
Have you experienced any stressful life events that could have triggered a sleep disruption recently?
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 squirk7!
It’s wonderful to hear you’re able to achieve 5 1/2 hours of sleep without the use of any meds. After about 5 hours of sleep, our sleep drive diminishes and can lead to awakenings during the night. Based on your sleep diary, how many hours of sleep are you getting, on average daily? Have you achieved 7 hours of sleep consistently in the past? If you’re wanting to achieve 7 hours of sleep, based on your wake time of 6:30am, you’d count backwards 7 hours so you’re bedtime would be 11:30. What time do you currently go to 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 @syeikh93, welcome to the forum!
Sorry to hear about your frustrations. To clarify, have you just began experiencing disrupted sleep in the last 48 hours and having difficulty going about your day normally or you have a history of insomnia and simply haven’t slept in the last 48 hours?
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.
When I experienced insomnia, my thoughts about getting good sleep consumed my day and night. I spent hours every day thinking and researching of ways to correct my problem. After all my failed attempts in implementing all the sleep tactics on the Internet, I finally decided to acknowledge my thoughts as what they were – just thoughts. Instead of canceling my social events due to fatigue, discontinued exercising, not having wine with dinner, etc – I resisted the urge to change my lifestyle because of lack of sleep. I made sure I participated in enjoyable activities during the day which lessoned the added pressure I put on myself to sleep that night. When I realized that I could still perform at work and in social gatherings, it reinforced the idea that everything will be ok.
Have you changed your daytime and bedtime routines to accommodate for your sleep disruption?
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.
Nosleepyet,
Are you having anxious thoughts about sleep as you go to bed? If you are, your arousal system could be overriding your sleep drive which could be a cause of your inability to sleep. Are you lying in bed frustrated you’re unable to sleep or are you getting out of bed and doing something pleasurable? The idea of getting out of bed when you’re frustrated is to strengthen the relationship between your bed and 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 Cyan!
Welcome to the forum! It can take time for someone creating a new sleep window to notice improvements in sleep it’s also not uncommon for sleep to become worse in the short-term.
Remaining consistent and persistent with the evidence-based techniques should lead to better results for you. I recall implementing CBT-I techniques for my insomnia and experienced improved sleep around day 7/8 but every person will adapt and respond differently. After trying a lot of ideas/products found on the Internet, I began the same evidence-based methods as you’re experimenting with. There were days I had doubts I would ever see results but I remained committed to the process and had a successful experience as I’m sure you will too.If you’re not able to sleep when you go to bed, it usually means that you’re not sleepy enough for sleep or that your arousal system is overriding your sleep drive. Are you going to bed only when you’re sleepy or at the same time (beginning of your sleep restriction window) every night? There were times during the first two weeks of implementing CBT-I that I had to go to bed after my sleep window began because I wasn’t sleepy (tired, yes, but not sleepy).
Stimulus control’s purpose is to strengthen our association with our bed and sleep, not to generate sleep. It’s helpful to continue to be active in things you enjoy and are relaxing so that you avoid those unhelpful anxious thoughts towards 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.
Hey Geodelpozzo!
Welcome to the forum and sharing your concern. Like you, I experienced anticipatory anxiety about sleep every day for months after listening to a health podcast that discussed the alleged health consequences of not getting a certain amount of sleep. Insomnia is considered a 24-hour problem because when we don’t sleep, we become anxious about going to bed at night the following day. Our arousal system can perpetuate the issue and allow insomnia to consume our day following a poor night’s sleep. We believe we need to start making adjustments and starting new routines to “fix” our sleep. Usually the best way to react to sleep disruption is not to react at all since our thoughts about sleep can be detrimental to our sleep the next night. I’d encourage you to avoid the temptation to change your daily routines such as canceling social events, going to bed earlier, taking naps, etc. Any modification to your daytime or bedtime routine because of sleep can actually cause us to become more aroused about our sleep.
When you wake at night and aren’t able to go back to sleep, are you continuing to lie in bed tossing and turning or are you getting out of bed to do something enjoyable? When we lie in bed frustrated from our inability to sleep, we create a negative association between our bed and sleep.
I’d encourage you to continue your research of those evidence-based techniques as I believe you’ll find them beneficial to your situation. Let us know if you have additional questions about that method!
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 sleeper1 and welcome to the forum.
It’s great to hear that you’re able to fall asleep soon after going to bed and it sounds like you’re getting some sleep each night. It’s not uncommon for people to experience short awakenings multiple times during the night. Our sleep drive becomes diminished after about 5 hours of sleep so do you think you’re achieving somewhere around 5 or so hours before waking and finding it difficult to fall asleep again? Are you continuing to lie in bed frustrated or are you getting out of bed and doing something enjoyable before returning to bed a few minutes later? Can you detail what you describe as a “heaviness deep inside”?
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.
