Frequently Asked Questions
For Sleep Mentor Course Attendees
This page provides answers to the most frequently asked questions from each Sleep Mentor Course session. Use the quick links to find FAQs relevant to the session you're interested in. If you don’t see the answer you're looking for, feel free to bring your question to the next session or use the contact form below. I’ll get back to you as soon as possible.
General Questions
I'm on sleep medication and sleeping okay - will this course work for me?
ExpandAbsolutely! The tools and techniques in this course are valuable whether you're currently taking sleep medication or not. These are skills you can use repeatedly throughout your life, whenever you need them. Understanding and implementing these techniques will be beneficial both while on medication and if you choose to come off it in the future.
I'm on sleep medication and sleeping okay - should I stop before starting the course?
ExpandNo, there's no need to come off your sleeping medication unless advised by your doctor. The course techniques don't conflict with sleep medication, and you can use the sleep scheduling technique (introduced in Session 2) to help reduce medication if and when you choose to do so. Don't add the extra stress of coming off medication unless it's medically recommended.
I don't have time right now to implement all the techniques - can I do them later?
ExpandYes, you can implement these techniques when your circumstances allow. Just remember that when you start the core techniques, you may experience some temporary effects (like sleeping less or feeling groggy during the day), but these are normal and temporary. The key is to start when you can fully commit to the process.
My GP suggested this course but I'm also receiving treatment for anxiety/depression. Should I wait until that's better before starting CBT-i?
ExpandNo, you don't need to wait. Sleep problems and anxiety/depression often occur together and can create a vicious cycle where each worsens the other. Research shows that CBT-i can actually help improve both sleep and mood symptoms simultaneously. However, it's important to keep your mental health team informed about your participation in this course. Some participants find that as their sleep improves, they also notice improvements in their mood and anxiety levels.
Session 1
I was a bit deflated by the amount of time it might take to see an effect
ExpandI completely understand that you want to see immediate improvement, but unfortunately, that's not possible despite what others may say. To have the most significant long-term impact, you need to break old habits and develop new ones, which takes time and effort. Trying to take shortcuts will likely lead to long-term failure. To achieve the most significant and lasting benefits, you should expect some disrupted sleep initially, followed by gradual improvements over the next 3-6 months.
Does it take longer to see benefit if you've had the problem longer?
ExpandNot necessarily. The duration of your sleep issues does not directly determine how quickly you'll see benefits from the CBT-I course. While chronic sleep problems sometimes require more time and effort, many individuals experience significant improvements within a few weeks of consistent practice. Each person's journey is unique, and progress can depend on various factors, such as adherence to the techniques, individual circumstances, and the nature of the sleep difficulties. Stay committed to the process, and you'll likely see positive changes.
I've done sleep studies and they don't match with my diaries so why should I bother using a sleep diary?
ExpandSleep diaries and sleep studies serve different but complementary purposes. Sleep studies provide detailed data on sleep patterns in a clinical setting, while sleep diaries offer insights into daily sleep habits and natural environment patterns over time.
Using a sleep diary is a practical way to identify trends, behaviours, and factors affecting sleep that may not be apparent in a single-night study. This record can be used to tailor CBT-I techniques to specific needs and track progress with the guidance of a coach, providing a more comprehensive picture of sleep.
Can I use my sleep tracker to capture the data?
ExpandWe recommend not using gadgets like Garmin devices or Apple Watches during this course. The aim is to help you become a relaxed sleeper without relying on technology. These devices can sometimes provide inaccurate data and increase stress, which can be counterproductive. By focusing less on tracking and more on the techniques we teach, you'll learn to achieve natural, restful sleep.
Session 2
What if I occasionally have to get up even earlier than my proposed EBT?
ExpandInfrequent early wake-ups are outliers and shouldn't affect your overall plan. Focus on choosing the earliest time you consistently and regularly wake up - this helps establish a stable routine, which is key to improving your sleep quality.
How do I sleep schedule if I do shift work?
ExpandIf you work both night and day shifts, you will need to establish two different sleep schedules: one for daytime sleep and one for nighttime sleep.
For those working day shifts only, choose the earliest consistent wake-up time that you can manage. However, be mindful that if your shift ends late, there might not be enough time to get adequate sleep before your earliest wake-up time. In such cases, try to adjust your schedule to ensure you still get the necessary amount of rest.
If you encounter further difficulties, please share your shift patterns with me, and I can provide some recommendations.
What should I do in the morning with my extra time?
ExpandIt’s entirely up to you! Use the extra time in a way that benefits you. You might exercise, walk the dog, catch up on work, enjoy a leisurely breakfast, or watch TV. The key is to engage in activities that make you feel good and set a positive tone for the day.
If I wake up before my Latest Rising Time but stay in bed, should I record this as time awake?
ExpandYes, this should be recorded as time awake since it indicates you might be spending too much time in bed. For example, if your latest rising time is 6:00 AM but you naturally wake at 3:00 AM and can't get back to sleep, this three-hour period counts as time awake.
What do I do if I wake up before my Latest Rising Time?
ExpandSetting the 'right' Earliest Bed Time and compressing your sleep should help with this problem.
If you wake long before your latest rise time, practice PMR and the 15-minute rule.
If you're consistently waking up within an hour or so of your latest rise time, consider setting this as a new LRT and adjust your EBT accordingly.
What if I physically get up before my latest rising time?
ExpandYou should still record this in your diary. Put your latest rising time as 'UP @' and include the difference between when you actually got up and your latest rising time as time awake. However, if you got up early intentionally (like for an appointment), simply record your actual rising time and don't count the difference as time awake.
What am I allowed to do in bed at my Earliest Bed Time?
ExpandYou should try to go to sleep and avoid any wakeful activities such as reading, using devices, etc.
We will cover all of this in the next session.
I have an unusual week travelling a lot. What should I do?
ExpandIn short, do the best you can. Alternatively, you may wish to focus on establishing your routine when you return.
It can be more challenging for those who frequently travel across time zones. But with some planning, you can still make significant improvements.
This week I have a work event and will be out later than normal. What should I do?
ExpandIt is absolutely ok to go out. We want to ensure that you continue to enjoy life! However, you still need to get up at the same time the next day!!
Do I need to continue sleep scheduling after stopping sleep medication?
ExpandYes! Continuing with sleep scheduling is crucial when reducing or stopping sleep medication. This period can be stressful and may disturb your sleep, so maintaining your schedule helps prevent rebound insomnia.
Can I just follow my latest rising time on workdays and sleep in on weekends?
ExpandUnfortunately, changing your rising time by several hours, even for just one or two days a week, disrupts your homeostatic sleep drive and can worsen insomnia in the long run. By consistently maintaining your latest rising time every day, you'll likely find yourself feeling refreshed daily rather than just on weekends.
What if my physical or mental health condition makes it difficult to follow sleep scheduling?
ExpandThat's completely understandable, and we have modifications available that can help. These alternative approaches will still deliver the same results but might take a bit longer to achieve. The advantage is that these modifications often cause less anxiety and are easier to maintain. You can find detailed instructions for sleep compression in Box 3 of Session 2 (page 27) in your workbook.
Session 3
My partner drinks coffee late into the evening and sleeps fine, so why should I stop it?
ExpandRemember, the rules are different for 'insomniacs'. If you sleep well, you do not have to make any lifestyle changes. However, if you sleep poorly, you want to eradicate anything that might be contributing to it. Once your sleep is under control, you can start slowly reintroducing some of the 'bad habits' and observe any change to your sleep quality.
If the body wants to be cold at night, why is a cold shower before bed not helpful?
ExpandA cold shower can be helpful for some, but it is more stimulating and releases adrenaline, which increases our arousal, and may be unhelpful for sleep.
On the other hand, a warm bath not only promotes heat loss in the hours afterward, but is also relaxing and better prepares the body and mind for sleep.
If it is better to be cool for sleep, why do I feel so sleepy when I’m warm?
ExpandThere is a key difference between day and night.
During the day, especially in a warm environment, your body has to work harder to maintain your core temperature (stop it becoming too hot), which uses up more internal energy, making us feel tired and sometimes sleepy.
At night, being warm makes it harder to sleep (think heat waves) because the body is wanting to cool down.
When doing PMR, is it better to breathe through the nose or the mouth?
ExpandIt probably doesn’t matter, but instructions typically suggest breathing in through the nose and out through the mouth. You will likely hold your breath when tensing your muscles.
Do I need to record time spent outside the bedroom during the 15-minute rule as time awake?
ExpandYes, it's important to record any time spent awake between going to bed and your rising time, including time spent out of bed during the 15-minute rule. This gives you a true picture of your sleep efficiency. If you only counted time awake in bed, your sleep might appear perfect even if you had to use the 15-minute rule multiple times during the night. Remember, the 15-minute rule's purpose is to break the negative association between your bed and wakefulness.
I'm worried I won't sleep at all if I follow the 15-minute rule.
ExpandThis is a common concern, but it's important to understand that the 15-minute rule isn't designed to help you sleep better that specific night. In fact, you might initially sleep worse when implementing this technique. The purpose is to break the association between your bed/bedroom and feelings of anxiety, frustration, and wakefulness. While it may feel challenging at first, most people start seeing benefits after about five weeks of consistent practice. Think of it as a short-term sacrifice for long-term gain.
Session 4
I calculated an 86% efficiency and I really want to start extending my sleep window. Is this ok?
ExpandCongratulations on reaching 86% sleep efficiency—that's a great achievement at this stage! Typically, I recommend extending your sleep window only after reaching 90% efficiency. However, I understand the importance of being flexible. If you feel that extending your sleep window will benefit you emotionally, you're welcome to do so. Just keep tracking your sleep efficiency and adjust as needed next week.
Is it normal to be fearful of the 15-minute rule?
ExpandYes, it’s normal to feel anxious about the 15-minute rule. This rule is designed to help break the link between bed and wakefulness. This takes time and often your sleep gets a little worse before the benefits kick in. However, if it’s causing you significant stress, you can switch to the 'Emotion Rule' instead: stay in bed if you feel relaxed, but get up if you start to feel stressed or anxious.
I'm finding it hard to do structured worry time - my mind still races at night. What am I doing wrong?
ExpandRemember, structured worry time isn't about completely eliminating nighttime thoughts - that's impossible. The goal is to reduce them. If worries arise at night, jot them down quickly and remind yourself "I'll deal with this tomorrow in my structured worry time." It takes practice, but over time your brain will learn this new pattern. Keep the notepad by your bed and try to engage with the worries only during your designated daytime slot.
During the day I'm fine, but as soon as I get into bed my mind starts catastrophising about sleep. How do I stop this?
ExpandThis is a very common experience. Your brain has learned to associate bed with worry about sleep. Try using the cognitive restructuring techniques we covered - for example, when you think "I'll be a wreck tomorrow if I don't sleep," challenge it with "I've coped with poor sleep before, and I have tools to help me through tomorrow regardless of how tonight goes."
If there is a common theme to your night worries, use your structured worry time to challenge them and create those alternative perspectives that you can call upon at night. If that fails, you can try some of the other cognitive techniques to 'dump' the worry.
Sometimes when using cognitive defusion, I feel like I'm just suppressing my thoughts. Is this normal?
ExpandNo, cognitive defusion is actually quite different from suppression. When you suppress thoughts, you're trying to push them away or avoid them. With defusion, you're acknowledging the thoughts but choosing to create distance from them - like watching them float by on leaves in a stream. If it feels like suppression, try saying "I notice I'm having the thought that..." before your worry. This helps remind you that you're observing your thoughts, not fighting them.
I feel silly doing imagery exercises and worry that focusing on them will keep me awake. Should I try something else?
ExpandFeeling self-conscious about these techniques is normal at first. Remember, imagery isn't about forcing sleep - it's about giving your mind something neutral to focus on instead of worries. If you find yourself trying too hard with imagery, that might create pressure. Try starting with very simple scenes (like walking down a familiar street) and gradually add detail as you become more comfortable. The key is to be gentle with yourself and avoid putting pressure on the technique to 'work'.
The 4-7-8 breathing technique makes me more anxious because I can't hold my breath that long. Should I keep trying?
ExpandNot at all - the exact numbers aren't what's important here. The key is to have a structured breathing pattern that works for you. Try starting with shorter intervals, like 3-4-5, or even simple deep breathing. Some people prefer "box breathing" (4 counts in, 4 counts hold, 4 counts out, 4 counts hold) as it's easier to maintain. Remember, these techniques should help you relax, not create more stress. Choose the pattern that feels most comfortable and natural for you.
I've had these negative thoughts about sleep for years. How can a few cognitive techniques possibly change such ingrained thinking patterns?
ExpandThis is a really good question and a common concern. Think of negative thought patterns like deeply worn paths in a field - they formed gradually over time through repetition. The cognitive techniques we're learning are like creating new paths. At first, the old path is still easier to follow, but each time you practice challenging these thoughts or using defusion techniques, you're making the new path a little clearer. It takes time and repetition, but just like the old patterns formed gradually, new, more helpful patterns can too. Many people start noticing small changes in their thinking within a few weeks, even if the thoughts aren't completely gone. The key is consistent practice without expecting immediate perfection.
Session 5
When should I stop keeping my sleep diary?
ExpandYou can stop using the sleep diary once you've reached a stable point in your progress. This means you're feeling more rested, less anxious about sleep, and your sleep efficiency is consistently between 85-90%. The time it takes to reach this point varies for each person; it could be anywhere from a few weeks to six months.
Which tools are non-negotiable?
ExpandThe essential tools for all clients are:
- Latest Rise Time
- Stimulus Control: Stay out of the bedroom during the day and follow the 15-minute rule at night.
- No caffeine after 2 PM
- Avoid naps
- Draw a line under the day and create a buffer zone
- Earliest Bed Time that maximises sleepiness
- Progressive Muscle Relaxation (PMR)
Good sleep hygiene and cognitive techniques are also important but should be tailored to each individual’s needs.
I’m getting stressed by focusing too much on my sleep efficiency figures. Can I just focus on how I feel instead?
ExpandAbsolutely! The primary goal of this course is to improve how you feel, not the numbers. If tracking your sleep efficiency is causing anxiety, it’s okay to ease up on calculating it. Continue following your set timings (Earliest Bed Time and Latest Rise Time), but prioritise how rested you feel during the day instead of stressing over the efficiency figures.
I woke up to go to the toilet and suddenly felt panicked about getting back to sleep. What should I do?
ExpandFollowing the course recommendations will gradually reduce your anxiety about waking up during the night. If you wake up, avoid checking the clock, as this can increase anxiety. Instead, remind yourself that you've likely already gotten enough sleep to function, and your day won’t be ruined if you don’t fall back asleep immediately. Get back into bed and use any technique that works for you, such as Progressive Muscle Relaxation (PMR), imagery, cognitive defusion, etc.
I'm doing much better but worry about slipping back into old habits. How do I prevent this?
ExpandThis is a natural concern, but remember - having the occasional bad night or brief period of disrupted sleep doesn't mean you're back to square one. You now have a toolkit of evidence-based techniques that you can use whenever needed. If you notice your sleep starting to deteriorate, don't panic. Start by reintroducing the core techniques: maintain your latest rising time, review your sleep efficiency, and reimplement the 15-minute rule. You can add other techniques back gradually as needed. Think of it like having a first aid kit - you might not need it all the time, but it's there when you do.
If you'd like to reinforce what you've learned, I suggest:
- App: CBT-i Coach App
- Books: Overcoming Insomnia by Colin A. Espie, How to Beat Insomnia and Sleep Problems by Kirstie Anderson.
Are there any additional resources you recommend beyond the course?
ExpandWhile there are many books, websites, and social media channels on sleep, it's important to be cautious with anything not included in this course. This course covers all the key evidence-based techniques, and there’s nothing else scientifically proven beyond what you've learned here. Instead of seeking more resources, I recommend focusing on fully implementing the course.
If you'd like to reinforce what you've learned, I suggest:
- App: CBT-i Coach App
- Books: Overcoming Insomnia by Colin A. Espie, How to Beat Insomnia and Sleep Problems by Kirstie Anderson.
My sleep has improved but my Fitbit still shows 'poor' sleep scores. Should I be concerned?
ExpandThis is a great opportunity to practice what you've learned about focusing on how you feel rather than external measurements. If you're feeling more rested and functioning better during the day, that's far more important than what any device tells you. Sleep trackers can actually be quite inaccurate and often misinterpret normal nighttime movements as poor sleep. Now might be a good time to consider whether tracking your sleep electronically is still serving you, or if it's maintaining unnecessary sleep anxiety. Remember - good sleepers rarely know (or worry about) their sleep metrics.
If you'd like to reinforce what you've learned, I suggest:
- App: CBT-i Coach App
- Books: Overcoming Insomnia by Colin A. Espie, How to Beat Insomnia and Sleep Problems by Kirstie Anderson.
Since improving my sleep, I've noticed my dreams are more vivid and I remember them better. Is this normal?
ExpandYes, this is actually a positive sign! When sleep improves, you often experience more consistent REM sleep (when most dreaming occurs) and have fewer interruptions to your sleep cycles. This can lead to better dream recall and more vivid dreams. It doesn't mean you're sleeping more lightly or poorly - quite the opposite. As long as the dreams aren't distressing, this is simply your brain functioning as it should.
If you'd like to reinforce what you've learned, I suggest:
- App: CBT-i Coach App
- Books: Overcoming Insomnia by Colin A. Espie, How to Beat Insomnia and Sleep Problems by Kirstie Anderson.
Have more questions?
If you do not find the answer to your question above, please contact me, and I will reply within 24 hours.