When university closed and physical isolation became reality, Franka had a sleepless night. And then another one. After a week she started researching sleep and tried supplements and sleep hygiene to no avail. During a stay in Romania, everything changed. She slept well as she was kept busy all day long. Her two tips to anyone struggling: Don't tell your friends & Take note of how well you can function even on little sleep.
In this episode we review what we call The Bermuda Triangle effect: When sleepiness seems to have vanished permanently. We will see that when you fully understand why this happens, and your attention is diverted from trying to figure things out, you'll experience that sleepy feeling again!
Jennifer can’t help but wonder if her sleep window should be changed or adjusted after many weeks of traditional CBTi. Daniel wonders if a recent antibiotic course is why he has more insomnia again. Natalie is sleeping little after a recent surprise baby and can’t stop thinking about not thinking about sleep. BK wants to come off sleep medication but feels anxious.
Ricardo has done well with CBTI but still struggles with paradoxical insomnia; Pat is wondering about anticipatory insomnia; David is struggling with on again/off again insomnia and wondering if his sleep drive will ever be enough; Austin has lots of concerns about his sleep debt. Lots to discuss, plus your live questions too in todays Open Class!
Many people try to "exhaust" away their hyperarousal and insomnia. But sleep only happens with absense of any effort to sleep when a person has been awake long enough. This does not mean that what you do during the day has no impact on sleep - sleep and wake are dualistic, two sides of the same coin. The key is understanding your reason for being active during the day!
When the lockdown happened, Matt found himself in a small bachelor’s apartment day and night. After excitement from receiving a package led him to go to bed early the following night, and not sleeping, anxiety around sleep set in.
Soon after, Matt followed sleep hygiene and spent much time on online insomnia groups while he slept less and less.
In this episode we learn how he found meaningful help from his doctor and sleep coaching apps, came of Seroquel and started enjoying life again!
While having a consistent morning rise time is generally helpful for your sleep (anchors the circadian rhythm), having a consistent bedtime can backfire. Think about how this is similar to hunger, another natural drive: Do you try to eat at precisely the same time, eat exctly the same amount or quality of food? Why would someone expect to go to bed and fall asleep at the same time each night? Bed"time" should not be strict, but rather "fuzzy"!
When you’ve understood that some things you’ve done to make yourself sleep, aka sleep efforts, have actually been standing in your way, you may be tempted to stop them so that you can sleep.
This is what is called a counter effort, and just like the sleep effort, it ends up making sleep more difficult.
When you see this, you also see that there’s nothing you actively have to do to neutralize the efforts.
Awareness IS the change you need!