Coaching practices for Insomnia Types

Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Insomnia Types, these are the strongest matches in the current practice library.

Does this sound like the set of challenges you might be facing?

• I’ve already cut the caffeine, dimmed the lights, bought the blackout curtains and the cooling mattress
• I keep trying the obvious fixes
• It’s 2am and the clock has become a countdown
• When someone asks how I slept I genuinely can’t say
• The second I’m not asleep by a certain hour my mind starts screaming that tomorrow is ruined, that I have to get my eight hours or I’ll fall apart

Practices that may help

1. Use sleep hygiene as the foundation, not the cure
   Get the basics right (light, caffeine, temperature, schedule) but do not expect them alone to fix insomnia.
   CBT for Insomnia (CBT-I), Made Practical
2. Learn the two-process model of sleep
   Understanding how sleep pressure and the circadian clock interact removes the mystery from why sleep is unpredictable.
   CBT for Insomnia (CBT-I), Made Practical
3. Challenge catastrophic thoughts about sleep
   Identify and test the beliefs that turn a bad night into a disaster story.
   CBT for Insomnia (CBT-I), Made Practical
4. Keep a daily sleep diary
   Track sleep and wake times daily to reveal patterns and benchmark treatment progress.
   CBT for Insomnia (CBT-I), Made Practical
5. Challenge the beliefs that make insomnia self-perpetuating
   Identify and revise the catastrophic beliefs about sleep that amplify arousal at bedtime.
   Sleep Restriction Therapy
6. Sleep restriction therapy
   Temporarily compress your time in bed to match how much you actually sleep, then expand it as efficiency improves.
   CBT for Insomnia (CBT-I), Made Practical
7. Break the anxiety-about-sleep loop
   Interrupt the cycle where worrying about not sleeping becomes the main reason you can not sleep.
   Stimulus Control for Sleep
8. CBT for Insomnia (CBT-I), Made Practical
   Cognitive Behavioral Therapy for Insomnia (CBT-I) is a multi-component behavioral program that addresses the habits, thoughts, and patterns that perpetuate chronic insomnia. Multiple meta-analyses show it outperforms sleep medication for long-term outcomes and produces lasting improvement. It is the first-line recommended treatment for chronic insomnia — though it is more demanding than a pill and works best with a qualified therapist or guided program.
9. Use the two-process model to diagnose your specific sleep problem
   Identify whether your sleep issue is a Process S problem, a Process C problem, or both — because the fixes are different.
   The Two-Process Model of Sleep
10. Pair sleep restriction with stimulus control
    Use the restricted window only for sleep — not reading, screens, or lying awake — to re-pair the bed with sleepiness.
    Sleep Restriction Therapy

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