Forum Replies Created
-
Posts
-
Hi Kimmy, welcome to the forum! I’m sorry to hear about your sleep anxiety but there is hope! When we react to a poor night’s rest and put effort into improving our sleep, it usually responds negatively and can perpetuate into the next day. What steps have you taken to manage your sleep related anxiety?
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 Jjill! Welcome to the forum! Thanks for posing those questions and to Chee for the insightful information. As Chee stated, people respond differently when implementing the evidence-based techniques and those ups and downs you experience are completely normal. I sometimes use the diet analogy – everyone on the same diet will have varying results. Persistent practice of those proven techniques, combined with a consistent bedtime and awakening (getting out of bed) to help build your sleep drive can bring meaningful improvement in your sleep and, subsequently, reduce your anxiety towards sleep.
As you mentioned, you have experienced success in accomplishing restful sleep but when we experience a night of disrupted sleep, we tend to place our focus on that instead of our past achievements. When that occurs, we place all of our effort into “fixing” our sleep the next night but sleep responds negatively in our attempts and usually perpetuates the issue.
I truly believe you were on the right path before your weekly meeting that caused some anxiety so I encourage you to continue implementing the cognitive and behavioral theories. You’ve got this, Jjill!
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 SkiBearCO! What a wonderful success story, great points – thank you for taking the time to share with others! For most, understanding how to reduce sleep deprived arousal and building daily sleep drive is so vital in experiencing sound sleep again and you’ve proven that the techniques found in cognitive and behavioral theory are beneficial.
Regards,
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 Scott! That’s wonderful news, thanks for sharing your success story! You outlined many of the core steps of cognitive and behavioral theory for insomnia. As you mentioned, it’s vital to consistently implement the techniques and “live” your life after having sleep disruption the previous night. I’m glad to hear you’re experiencing quality sleep now.
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.
Chee Hiung Yong,
That’s for sharing this feedback and it’s wonderful to hear (but not a surprise) that you’re having success in the 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.
Hello Chee Hiung Yong!
Welcome to the forum and sharing this information. It sounds like you’re successfully applying the cognitive and behavioral theory techniques for better sleep. We’d love to hear your success story!
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 Adam, welcome to the forum!
Great job staying consistent with implementing the cognitive and behavioral theory techniques and I’m confident you’ll find them beneficial if you remain committed. The timing of results from using the evidence-based techniques will vary from person-to-person – some experience positive results within a few days, and others, take a bit longer for improvements in their sleep. Like you, I applied these same techniques for my insomnia and began seeing positive results around day 14. I still experience an occasional sleep disruption but I’m now equipped with the knowledge to overcome that poor night’s sleep and you’ll be able to do the same.
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 Circene!
Welcome to the forum!
When it’s time to wind down and relax about an hour before bedtime, the activities you participate in should be mildly pleasant (watching TV, reading, drawing) and not arousing (to do list for work). Any activity we begin at night to specifically improve our sleep quality usually makes a good night’s sleep harder to achieve.
When I experienced disruptive sleep, I recall beginning a meditation practice prior to bedtime (and sometimes while I laid in bed) in hopes it would help me sleep at night but it wasn’t successful because I conducted the activity to improve my sleep instead of the enjoyment and relaxation benefits of it. I continue to meditate post-insomnia, but they’re short meditations throughout the day and after work to calm and relax me, not to target my sleep for the night.
What are some relaxing activities that you enjoy doing prior to bedtime?
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 orellanoc! I think it’s important to remember that everyone has a bad night of sleep occasionally but it’s how we respond to that restless night that can be a determining factor of long term effects. There are times when that occurs with me and, I too, will wonder if my insomnia is returning but I rely on the evidence-based techniques I learned and you’re now applying for confidence in moving past it.
Any effort we make to force sleep or improve the quality of our sleep is mostly going to be fruitless. It sounds like you have an educated plan and are already seeing positive results from it though – wonderful job!
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 orellanoc, thanks for sharing your story. Congratulations on finding, implementing and having some success with cognitive and behavioral theory. I truly believe you’re headed in the right direction in overcoming your struggles with falling asleep. When I experienced insomnia, I too had anxious thoughts about falling asleep (and staying asleep) but remained consistent in the same steps you outline and successfully restored my sleep.
It sounds like your sleep has improved since being introduced to those evidence-based techniques too. Why do you think you’ll have a continuation of issues after you taper off of your medication even though you’re seeing positive results with your current plan?
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.
Creating a buffer zone prior to bedtime is important and I believe those are wonderful relaxation methods you’re implementing during that time. If you enjoy them, it makes sense for you to continue doing those. I wonder if you’re placing an emphasis on activities that allow you to relax and wind down for the night or are you searching for activities to intentionally improve your sleep? For example, are you reading because you know it’ll make you drowsy or are you reading for the enjoyment of it? When we make efforts to improve our sleep, the more elusive our sleep becomes.
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.
Jay – that is fantastic news! Anticipatory anxiety and altering (or canceling) our social events are common traits of those who have disrupted sleep but you made some adjustments and had success – that’s great!
Thanks for sharing!
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.
Hello Groo & jaylogan, welcome to the forum! Please feel free to share your success stories!
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 Bob77! Thanks for sharing!
There are (3) factors that cause arousal and influence insomnia – 1) predisposing factors; 2) precipitating factors; and 3) perpetuating factors. In your case, I’d like to explore the idea that the stress you’re experiencing is predominately precipitating. Precipitating stress can be due to career changes (possibly retirement?), health issues, etc and can cause us to become more aroused and disrupt our sleep, which is completely normal during these circumstances. Most of the time, once the life event has passed, so do the sleepless nights. Sometimes though, the quality of sleep doesn’t immediately improve with the passing of the life event which can lead to perpetuating worry (how do I improve my sleep worry).
As you’ve experienced, those with insomnia sometimes adjust (or cancel) their social activities in order to compensate for feeling fatigued. When I had insomnia, I’d cancel my social events in the evenings but found I was filling that time with worrisome thoughts about how I’m going to sleep that night, which was counterproductive. Are you finding that strategy helpful with sleep?
Since retirement, are you getting out of bed at a consistent time each morning?
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.
It’s exciting to read you’re following Martin’s course and I’m confident you’ll find it beneficial. The amount of time to adapt to CBTi can vary among people but most find meaningful sleep again when they consistently apply the evidence-based techniques. Not having worrisome thoughts about the next day is very encouraging because this is a common trait in those who experience insomnia. It sounds like you have a solid understanding and are implementing the steps outlined in his program and I encourage you to stay committed.
What time do you go to bed at night and when are you getting out of bed in the morning? Besides reading, what are other enjoyable (and relaxing) activities that you can do before your scheduled bedtime?
Thanks for sharing, TodaysEscape!
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.
