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Hi nosleepyet!
Thanks for posting in the forum! Sleep is one of those activities when we try harder to sleep it becomes more difficult to obtain. Sleep doesn’t respond well to our efforts and can perpetuate the issue by increasing our arousal of the situation. Are you going to bed at a set time every night or when you’re actually sleepy (head nodding, dozing, 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 Kalus, welcome to the forum!
What time do you go to bed and when do you get out of bed to start your day? On average, how many hours of sleep would you say you get each night?
If you’ve not reviewed the evidence-based techniques of cognitive behavioral therapy for insomnia, you might find them beneficial: https://insomniacoach.com/cognitive-behavioral-therapy-insomnia/
Let us know if you have any questions.
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 @carolineh!
Welcome to the forum and for sharing your story. I can relate to your story as if it was mine when I experienced insomnia. I’ve always considered myself a sound sleeper but after listening to a podcast about the alleged health consequences of not getting a certain amount of sleep, I became anxious about a perceived problem. There were weeks where I didn’t sleep for 4 straight days and tried every tactic on the Internet to resolve my sleep problem. My days were consumed by anxious thoughts about sleeping at night which persisted for 10 months. The good news is prior to April you slept great so that’s proof you CAN sleep but when we experiment with methods to fix our sleep disruption it actually makes us more aroused, especially as bedtime approaches. Sleep doesn’t respond to our attempts and those efforts to fix it usually perpetuates the issue. A common trait when we experience a poor night’s sleep is to change our daily behaviors such as skipping social events, introduce nighttime routines, etc. Since we can control the quality of day we have and not sleep, I’d encourage you to avoid changing your daily habits to accommodate for lack of sleep. The better you make your day, the less pressure you’ll likely put on yourself to sleep. When I changed my thoughts about poor sleep, I began to see a lot of traction to what I’ve known to be normal sleep for me. More importantly, I began to have my days back instead of being consumed by “how do I fix this problem?”.
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 pgaglias!
Like other stressful life events, it sounds like your concerns regarding COVID has triggered some significant sleep disruption. The good news is that you were getting great sleep pre-COVID so there’s no reason to believe that’s impossible to obtain again. When we have a couple nights of poor sleep, we strive to fix our sleep by changing our behaviors and, unfortunately, sleep doesn’t respond to our attempts. We can’t force ourselves to sleep – sleep just happens. When we negatively react or change our thoughts toward sleep, it heightens our awareness that we aren’t sleeping well and that perpetuates the issue. Regardless how you slept the previous night, try carrying on with your life normally the following day because that’s the best reaction to a poor nights sleep. You have more control over the quality of your day than you do on how well you sleep so I’d encourage you to avoid the temptation to begin changing your daily activities to accommodate for poor sleep. Have you made any changes to your day/night in an effort to fix your sleep?
Getting out of bed when you aren’t able to sleep is important so you don’t create an association with your bed and wakefulness, it’s not meant to generate sleep. Are you doing pleasant activities when you’re out of bed (watching tv, reading a book, listening to a podcast, etc) instead of worrying and only returning to bed when you’re sleepy?
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 Kathy!
Welcome to the forum! It’s probably not surprising to know that COVID, among other stressful life events, can cause sleep disruption. Usually, once the stressful event that triggered poor sleep passes, our sleep returns to normal. Allowing the sleep disruptions to change our thoughts about sleep and adding unnecessary pressure on ourselves to sleep usually perpetuates the problem. Usually the best reaction to a few days of disrupted sleep is not to react since our reactions are unbeneficial and lead to greater anxiety.
Oftentimes, insomnia causes people to make daily behavioral changes in an effort to “fix” our sleep but this can make sleep more difficult because it activates our arousal system. Common behavioral changes might include taking naps, canceling social events, going to bed early instead of when you’re sleepy, etc. Have you made any changes in your day to accommodate for lack of sleep? If you go about your day, regardless of sleep quality the previous night, you’ll reassure yourself that you can still perform well and put less pressure on yourself to sleep at night.
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 @enabeling!
Welcome to the forum! It’s probably not surprising to know that sleep disruption isn’t uncommon when having a baby but it usually recovers once the newborn develops a consistent sleep schedule. If sleep disruption causes us to begin thinking about sleep negatively, our sleep may not recover to the state it was prior to having a child. Are you going to bed when your newborn goes to bed or when you’re sleepy? If you were sleeping well prior to giving birth, there’s absolutely no reason to believe you can’t experience that again soon!
It’s common to wake in the middle of the night as this can occur when we transition from one sleep cycle to the next. Are you continuing to lie in bed frustrated about being awake or are you getting out of bed to do something enjoyable (watch tv, listen to podcast, etc) and then returning to bed only when 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 @fontanias, welcome to the forum!
Adjusting to a new sleep schedule using sleep restriction can take time but consistently following your new schedule should lead to improved sleep. I recall implementing sleep restriction when I experienced insomnia and it was a challenging technique to adapt. For me, I began to notice a positive difference in my sleep around day 7, although results will vary from person-to-person. Sleep restriction isn’t supposed to “restrict” sleep since it’s calculated by your average daily hours of sleep plus 30 minutes. How many hours is your sleep restriction window and does it accommodate for your average + 30 mins?
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 @tadhg02 and welcome to the forum!
It’s not uncommon for people to experience brief middle of the night awakenings, as this usually occurs between sleep cycles. If we become aroused after waking by trying to force ourselves back to sleep, it can become even more difficult to sleep. Are you continuing to lie in bed or are you getting out of bed to do something enjoyable during these unpleasant awakenings?
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 @brooklyngirl!
Based on what you mentioned, it sounds like you’re having great success falling asleep quickly and achieving 5-6 hours of sleep each night! Middle of the night awakenings aren’t uncommon as most people experience brief moments of being awake between sleep cycles. Hiker makes very relevant points about our reactions to our awakenings and our association between those and our bed. Our sleep drive is diminished after about 5 hours of sleep which can make it more difficult to fall back asleep after waking in the middle of the night and if you become aroused during these awakenings, it can suppress your ability to fall back to sleep. The behaviors you describe – getting out of bed and doing something enjoyable – isn’t to generate sleep but to prevent the formation of a negative association between your bed and wakefulness.
How are you feeling the next day after having a 3am waking? Instead of clock watching when you wake, what happens if you simply return to bed when you are sleepy 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 @PMeegan!
Welcome to the forum! I’m sorry to hear of your sleep struggles during the past year but I’m glad to know you’ve began listening to Martin’s videos. I think you’ll find them beneficial if you implement the techniques he explains in his videos and on his website. It’s normal for people to experience awakenings during the night but it’s how we react to those that make a difference. Are you able to return to sleep after you wake in the middle of the night? If not, are you continuing to lie in bed or are you getting out of bed until you’re sleepy again? If you’ve started implementing any of the techniques you’ve learned from his video’s, are you having success or difficulties with any of them?
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 @sleepymom82!
Welcome to the forum! It’s refreshing to hear that you’ve began implementing the steps outlined in Martin’s program – AND – you’re making wonderful progress by reducing your depencency on sleeping pills! It’s completely normal to wonder if you’ll always have insomnia, especially when you experiment with a natural approach of regaining your sleep. I, too, had tried everything on the Internet and on store shelves before I signed up for his 14-day program. It can take time for a new sleep window to produce noticeable improvements in your sleep but if you remain consistent and persistent with the tools and techniques, you’ll continue to experience benefits. As you mentioned, stressful life events (new baby, health concerns, etc) can certainly negatively impact our sleep but, as you’ve probably read in his program, continuing to build a strong sleep drive during the day is important for overcoming our anxious thoughts at night. You’re already seeing improvements – believe in yourself and stick with 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.
Hi @Lyka – welcome to the forum and sharing your concerns. As you pointed out, worrying about sleep usually makes sleep more difficult because insomnia can consume your entire day. One of the main objectives to overpower your anxious thoughts is to build a strong sleep drive during the day and only go to bed when you’re sleepy. To build a strong sleep drive, it’s important to carry on with your day with enjoyable activities (social events, wine with dinner, staying active, etc), avoid daytime naps and to start your day the same time in the mornings, even on weekends. Sleep doesn’t respond well when we try new things to fix it and it usually increases the arousal system, especially around bedtime. It’s no surprise you’re not having any luck with sleeping pills since pills aren’t able to generate sleep.
What time are you going to bed and getting up in the mornings?
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 Line, that’s wonderful news about your sleep progression using Martin’s program!
Scott
—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 @Bluejeans!
Welcome to the forum! I think you’re taking an important step in establishing consistently good sleep and since you’re wanting to implement natural methods, you couldn’t be at a better resource. As you’ve experienced, sleeping pills aren’t able to tackle our thoughts and behaviors toward sleep. Have you had an opportunity to read some of Martin’s articles under the ‘Resources’ tab on this website yet? If you have, do you have specific questions?
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 Sfriedman – welcome to the forum!
The negative association between sleep and your bed is something that has been learned because of your experience with poor sleep, tossing and turning and being awake while lying in bed. When I experienced insomnia, I remember associating my bed with anxiety and wakefulness but I was able to overcome those thoughts using stimulus control. Stimulus control is an evidence-based technique in cognitive and behavioral therapy for insomnia, that if used in combination with sleep restriction, has shown to be highly beneficial. More info on stimulus control is located here: https://insomniacoach.com/stimulus-control-therapy/ Have you experimented with getting out of bed when you wake at night and doing something enjoyable if you aren’t able to go back to sleep for 20-30 minutes?
When you use the sofa for sleep, you’re changing the association between sleep and non-sleeping environments. This can make it more difficult to re-establish that sleep connection you once had with your bed.
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.
