Avoid the temptation to do too much, too fast, if you want to improve your sleep for the long term

YouTube Video VVVMNUxzTFVlVkEyal9Wc2w1NjI1c2hRLmcxYkxXbXB5Ul9Z

If you’ve ever tried implementing evidence-based cognitive and behavioral techniques to help address the thoughts and behaviors that perpetuate insomnia (or thought about giving them a try!) but found it all quite overwhelming, you aren’t alone! <br /><br />If you’ve been living with insomnia for a long time (or are just a very enthusiastic person!) you might be tempted to implement every technique right away. Although it’s completely understandable why you’d be keen to do this, it can make things a lot more challenging because although the techniques are relatively straightforward, they can be challenging to implement — especially in the short-term.<br /><br />So, it can be helpful to take a more gradual approach. For example, if you find that it takes a long time to fall asleep, or you spend a lot of time awake at night, you might start with just one technique — allotting less time for sleep. You might go to bed later and/or get out of bed earlier. <br /><br />You can then use this to create a sleep window with an earliest possible bedtime and a consistent final out of bed time. <br /><br />Related video:<br /><br />Should you worry about how long it takes to fall asleep when following a short sleep window? https://www.youtube.com/watch?v=OpM-FMYssuQ<br /><br />Stick with just this one technique until you start to notice some positive improvements — in this example, this might include a much stronger sense of sleepiness as bedtime approaches, it might mean falling asleep faster, it might mean spending less time awake at night, it might be all of these!<br /><br />Related video:<br /><br />Even if you have chronic insomnia, sleep drive always wins — you can sleep and you will sleep! https://www.youtube.com/watch?v=88YtI4WeNsQ<br /><br />When you start to notice positive improvements and can recognize that you’re making progress, you might then decide to add additional techniques to improve sleep for the longer-term. Things like getting out of bed when being in bed doesn’t feel good, for example.<br /><br />Related video:<br /><br />What to do during the night when you can't sleep because of chronic insomnia: https://www.youtube.com/watch?v=mvxuk7v4Ni8<br /><br />By implementing proven, evidence-based techniques gradually, over time, you might find the process a bit easier since you can become more comfortable with each technique, get some early wins, and build some sleep confidence before implementing additional techniques.<br /><br />Start slow, focus on the process rather than constantly monitoring for results, move forward at your own pace, and you might find it a bit easier to implement and commit to techniques that will help improve your sleep for the rest of your life.<br /><br />Related video:<br /><br />When you have insomnia, keep looking forward and avoid dwelling on the setbacks and difficult nights: https://www.youtube.com/watch?v=JQl-aRu5Qrg<br /><br />▶ Subscribe to the Insomnia Coach channel (and be sure to click the notification bell afterward so you don't miss any videos): http://www.youtube.com/channel/UCL5LsLUeVA2j_Vsl5625shQ?sub_confirmation=1<br /><br />My name is Martin Reed and I am the founder of Insomnia Coach®. I offer sleep coaching services that give people with insomnia all the skills and support they need to enjoy better sleep for the rest of their lives. I also offer a free two-week sleep training course for people with insomnia at https://insomniacoach.com/sleep-training/?ref=youtube060520<br /><br />You can also find me here:<br /><br />Website: https://insomniacoach.com<br />Twitter: https://twitter.com/insomniacoach<br />Facebook: https://facebook.com/insomniacoach<br />Instagram: https://www.instagram.com/myinsomniacoach/<br /><br />All content found on the Insomnia Coach YouTube channel 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.<br /><br />#insomnia<br />#sleep

Insomnia Coach 5.4K views June 5, 2020 9:43 pm

If you’ve ever tried implementing evidence-based cognitive and behavioral techniques to help address the thoughts and behaviors that perpetuate insomnia (or thought about giving them a try!) but found it all quite overwhelming, you aren’t alone!

If you’ve been living with insomnia for a long time (or are just a very enthusiastic person!) you might be tempted to implement every technique right away. Although it’s completely understandable why you’d be keen to do this, it can make things a lot more challenging because although the techniques are relatively straightforward, they can be challenging to implement — especially in the short-term.

So, it can be helpful to take a more gradual approach. For example, if you find that it takes a long time to fall asleep, or you spend a lot of time awake at night, you might start with just one technique — allotting less time for sleep. You might go to bed later and/or get out of bed earlier.

You can then use this to create a sleep window with an earliest possible bedtime and a consistent final out of bed time.

Related video:

Should you worry about how long it takes to fall asleep when following a short sleep window? https://www.youtube.com/watch?v=OpM-FMYssuQ

Stick with just this one technique until you start to notice some positive improvements — in this example, this might include a much stronger sense of sleepiness as bedtime approaches, it might mean falling asleep faster, it might mean spending less time awake at night, it might be all of these!

Related video:

Even if you have chronic insomnia, sleep drive always wins — you can sleep and you will sleep! https://www.youtube.com/watch?v=88YtI4WeNsQ

When you start to notice positive improvements and can recognize that you’re making progress, you might then decide to add additional techniques to improve sleep for the longer-term. Things like getting out of bed when being in bed doesn’t feel good, for example.

Related video:

What to do during the night when you can’t sleep because of chronic insomnia: https://www.youtube.com/watch?v=mvxuk7v4Ni8

By implementing proven, evidence-based techniques gradually, over time, you might find the process a bit easier since you can become more comfortable with each technique, get some early wins, and build some sleep confidence before implementing additional techniques.

Start slow, focus on the process rather than constantly monitoring for results, move forward at your own pace, and you might find it a bit easier to implement and commit to techniques that will help improve your sleep for the rest of your life.

Related video:

When you have insomnia, keep looking forward and avoid dwelling on the setbacks and difficult nights: https://www.youtube.com/watch?v=JQl-aRu5Qrg

▶ Subscribe to the Insomnia Coach channel (and be sure to click the notification bell afterward so you don’t miss any videos): http://www.youtube.com/channel/UCL5LsLUeVA2j_Vsl5625shQ?sub_confirmation=1

My name is Martin Reed and I am the founder of Insomnia Coach®. I offer sleep coaching services that give people with insomnia all the skills and support they need to enjoy better sleep for the rest of their lives. I also offer a free two-week sleep training course for people with insomnia at https://insomniacoach.com/sleep-training/?ref=youtube060520

You can also find me here:

Website: https://insomniacoach.com
Twitter: https://twitter.com/insomniacoach
Facebook: https://facebook.com/insomniacoach
Instagram: https://www.instagram.com/myinsomniacoach/

All content found on the Insomnia Coach YouTube channel 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.

#insomnia
#sleep