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Hey @rikka6284!
Welcome to the forum! Do you have a question for us?
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.
I used to have the same problem when I experienced insomnia – grab my mobile every time I wake in the night. It was a hard habit to break but I found that if I leave it right outside my bedroom door, the temptation of checking it was minimal. Have you experimented with any tactics to withdraw from your phone while in bed?
Based on what you mentioned, you’re getting sound sleep during the week, it’s the weekend that’s causing you some anxiety. Do you feel like you’ve associated Friday night and the weekend with poor sleep? Worrying about sleep usually makes sleep more difficult and this certainly contributes to more worry the following day. When our sleep is disrupted, we often want to “fix” it by making adjustments to our bed time routine and how we go about our day. The more enjoyable you can make your day, regardless of how you slept the night before, puts less pressure on you to sleep that night. Are you finding yourself taking daytime naps, canceling social events, conducting no physical activity the day after a night of poor 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.
Krystian – that’s great news! Based on what you described, having a bed time of 2am with an anticipated wake time of 9am meets your goal of ~7 hours of sleep. Remember, consistent bed and wake times are important, even on the weekends, to maintain a strong sleep drive. You’re off to a positive start!
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 @Jfig – welcome to the forum!
It’s great to hear you’re experiencing good sleep again! Were there specific techniques you found beneficial in overcoming insomnia? Are the dreams worrisome for you or are you just curious why the dreams are different now?
Introducing physical movement (take a walk, ride a bike, etc) and doing other things you enjoy during the day can reduce daytime fatigue.
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.
Hi @Twinkle!
What gives you the belief that you only sleep lightly? Do you have multiple awakenings during the night? How many hours of sleep do you get on an average 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.
Hello @krystian3k!
Welcome to the forum and thanks for sharing your story.
It’s not uncommon to have brief awakenings during the night but how we react to them can determine if we return to sleep. If we check the time, worry about falling back to sleep or what’s on your to do list tomorrow, it heightens our arousal system and could make us more awake. Do you find yourself worrying about anything when you have these awakenings during the night?
Based on the subject line of your post, you mentioned you would like to wake at 9 every day. What is your current sleep schedule? If you have been successfully sleeping for 7-8 hours each night before experiencing poor sleep, have you shifted your sleep schedule to accommodate for your new wake time?
Since building a strong sleep drive during the day is important for sound sleep at night, it’s usually helpful to avoid daytime naps. If you’re fatigued during the day, find enjoyable things to do and conduct some physical activity (nature walk, exercise, bike ride, etc).
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 @Stuwillo,
Welcome to the forum! Waking during the night isn’t uncommon but our reaction to that awakening (checking the time, worrying about falling back asleep, performance the following day, etc) can ignite our arousal system and be a cause for the inability to return to sleep. Do you find yourself worrying about any of those (or other stressors) when you wake during the night? Have you experimented with getting out of bed and engaging in a pleasant activity such as reading a book/mag, watching a show or listening to a podcast and going back to bed only when you’re sleepy?
What time do you usually go to bed, when do you get out of bed to start your day in the morning, and how many hours of sleep do you get on an average 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.
Hey @Tuna!
Welcome to the forum and thanks for sharing that information about light pollution.
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.
Hi Steve!
A critical component of having a good night’s sleep is building a strong sleep drive during the day, which is what you’re referring to. This can be done by continuing your day as planned (social events, going to the gym, etc), no daytime naps and only going to bed when you’re actually sleepy (constant yawning, eye lid sensations, head bobbing, etc). I think you’re on the right track with creating a sleep restriction window each night to allow your sleep drive to continue to build. Are you waking up at the same time each morning and getting out of bed shortly after awakening? Have you made other adjustments to your sleep or daily routine to compensate for a poor night’s 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.
Hey @Joanne!
Welcome to the forum! Have you been able to determine why your sleep has worsened in the last couple of months? Could it be due to a stressful life event? What you refer to is a common situation for those who suffer from insomnia. Having a couple of poor nights of sleep can lead to anxiety about sleep and dreading bedtime the following day. My insomnia experience was similarly to yours. I listened to a health podcast discussing the alleged health consequences of poor sleep and I began to have anxiety and make adjustments to my sleep routine which caused me to have a sleepless night. That night caused increasing anxiety the following day that began to be crippling as the weeks grew.
It’s important to know that those who experience nights of poor sleep should create an environment that promotes sleep. Some helpful ideas to build a strong sleep drive are to have consistent bed times each night and awakening times each morning and to go about your day as planned regardless of how you slept the prior night. Are you trying to compensate for those poor nights of sleep by going to be earlier, laying in bed after waking, taking a daytime nap, 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.
Hey @Sarahlouise!
Welcome to the forum! Have you had any stressful events occur in your life recently (career change, health issue, move to new city, etc) that may have contributed to your sleepless nights?
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.
Hi @ritapita!
Welcome to the forum! Based on what you mentioned, your current sleep time is close to what is was prior to having some sleep disruption and it appears you’re experimenting with cognitive and behavioral therapy for insomnia techniques now. Have you began seeing some success from implementing those methods? Are you experiencing any roadblocks with it?
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.
Hi William!
Thanks for sharing your success story – that’s wonderful news and confirmation of these evidence-based tools. Was there 1 or 2 techniques you found really made a difference in improving your sleep?
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.
Hi @stephen-d!
Welcome to the forum! The anxiety one experiences during their times with insomnia can be debilitating. During my bout with insomnia, I found myself trying every supplement, meditation, night routine, breathing technique, etc and became frustrated and helpless when all those attempts failed. If you’re concerned about creating a sleep medicine addiction and looking for a natural solution for sound sleep, you could benefit from these evidence-based techniques found here: https://insomniacoach.com/cognitive-behavioral-therapy-insomnia/ Have you heard or experimented with these techniques?
Best of luck!
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.
@Mlf895 – thanks for sharing. I can relate to experiencing a breakdown when I had insomnia and wasn’t able to sleep for 4 days in a row. I remember getting out of bed that morning and crying the entire time I was making coffee. The anxiety for those who have insomnia is powerful and can seem unbearable at times. There is hope though! I found relief when I began implementing the cognitive and behavioral therapy for insomnia techniques found here: https://insomniacoach.com/cognitive-behavioral-therapy-insomnia/ and I think you could strongly benefit from them also. Have you tried using these techniques?
It’s not surprising that medication hasn’t worked since nothing can generate sleep except a strong sleep drive. Cognitive and behavioral therapy for insomnia techniques explains how to overcome our arousal system by building a strong sleep drive during the day.
Hope that helps!
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.
