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!

Tamsin is desperate as her life is on hold due to insomnia. Jeff wonders if anxiety around a new schedule can cause insomnia. Simeon asks what to do when having chronic pain and insomnia. Susan has seen the path but wonders how to stop thinking so much about sleep.

Both Sarah and Lynn feel the Houdini Effect: strong sleepiness suddenly vanishing at bedtime; Sam reports having made good progress with sleep, but recently has been struggling with insomnia, lying awake in bed for long stretches of time with an active mind, and wondering if that's the right thing to do? Insights on these emails plus your live questions!

Matthew is worried because not even Ambien makes a difference. Is his case to severe for an approach like BedTyme? John shares a story of success. Jessica tells us some remarkable similarities between insomnia and OCD, and how the path to liberation is the same.

Lynn wonders where to find “the model”. Ingrid has started sleep restriction and added 15 min to her sleep window which didn’t work. What now? Nina started sleeping better but now she is in a speed bump. Lauren wonders how to come off Clonazepam.

Jacob is looking for tips for going to bed on time and sleeping through the night; Ellie is struggling with her sleep confidence; John has discovered the final piece of his insomnia puzzle. Tons of insights from these emails and also your live questions too in today's Open Class!

Jacky finds hope in success stories but wonders if he will be able to get there. Ellie is pondering whether to live with loud roommates or alone to sleep the best?

Nina was doing well with her sleep after a few months of insomnia, but now she is experiencing insomnia and a racing heart and is concerned. Bijal has begun tapering sleep medications, but is experiencing severe insomnia (and hypnic jerks again) even before completely stopping the medications. Roshna's insomnia comes and goes, and she feels tired and she's a bit perplexed. Lot's to discuss!

Ange wonders how long it takes to feel rested again after 5 months of sleep deprivation. Pat is doing much better but is often unable to tell if she fell asleep or not. Is that normal?