How a buffer zone can help you fall asleep when you are living with chronic insomnia

YouTube Video VVVMNUxzTFVlVkEyal9Wc2w1NjI1c2hRLkZDSk5pSERhTHhr

If you are living with chronic insomnia and you find it very difficult to fall asleep at the start of the night, you might be going to bed before you are sleepy enough for sleep and you may not be relaxed enough for sleep.<br /><br />(You might also be experiencing a high level of conditioned arousal — more on that in this video: https://www.youtube.com/watch?v=Mxx5aET1CgA)<br /><br />A great technique for unwinding at night is the buffer zone. Roughly an hour before you normally go to bed, engage only in relaxing and enjoyable activities. These activities don't need to be boring and they certainly shouldn't be done in an attempt to feel sleepy.<br /><br />Instead, the hour before bed is time for you. Avoid work, avoid dull chores, and avoid tackling anything that is going to increase stress. Take some time to spoil yourself!<br /><br />The buffer zone will not only help you unwind before bed, but it can also help you recognize cues for sleepiness — and this is important because sleepiness is not the same as fatigue (more in that in this video: https://www.youtube.com/watch?v=_KwrOcyUBt0).<br /><br />The buffer zone is often included in a course of cognitive behavioral therapy for insomnia (CBT-I). CBT-I is the best long-term treatment for chronic insomnia because it teaches you all the skills and techniques you need to improve your sleep for the rest of your life.<br /><br />▶ Subscribe to the Insomnia Coach channel: 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=youtube040519<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 for informational and educational purposes only. It is not medical advice or medical treatment 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 other licensed healthcare provider. All content is provided as is, and without warranties.<br /><br />#insomnia<br />#sleep

Insomnia Coach 995 views April 5, 2019 7:00 am

If you are living with chronic insomnia and you find it very difficult to fall asleep at the start of the night, you might be going to bed before you are sleepy enough for sleep and you may not be relaxed enough for sleep.

(You might also be experiencing a high level of conditioned arousal — more on that in this video: https://www.youtube.com/watch?v=Mxx5aET1CgA)

A great technique for unwinding at night is the buffer zone. Roughly an hour before you normally go to bed, engage only in relaxing and enjoyable activities. These activities don’t need to be boring and they certainly shouldn’t be done in an attempt to feel sleepy.

Instead, the hour before bed is time for you. Avoid work, avoid dull chores, and avoid tackling anything that is going to increase stress. Take some time to spoil yourself!

The buffer zone will not only help you unwind before bed, but it can also help you recognize cues for sleepiness — and this is important because sleepiness is not the same as fatigue (more in that in this video: https://www.youtube.com/watch?v=_KwrOcyUBt0).

The buffer zone is often included in a course of cognitive behavioral therapy for insomnia (CBT-I). CBT-I is the best long-term treatment for chronic insomnia because it teaches you all the skills and techniques you need to improve your sleep for the rest of your life.

▶ Subscribe to the Insomnia Coach channel: 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=youtube040519

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 for informational and educational purposes only. It is not medical advice or medical treatment 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 other licensed healthcare provider. All content is provided as is, and without warranties.

#insomnia
#sleep