I am currently taking sleeping pills. Can I still use this program?
If you are currently taking sleep medications, supplements or herbal remedies, you can still follow the Pillow Talk Program. Once your sleep begins to improve, consult with your health care provider about reducing your need for medication. In time, it is likely that you will put an end to your insomnia without the use of medications.
How does the Pillow Talk program work?
The drug-free, clinically proven method used in the Pillow Talk Program is referred to as a cognitive-behavioral approach to treating insomnia. Simply put, you will learn how to unwind the thoughts and behaviors that are keeping you from getting a great night’s sleep.
In most cases, you can break the cycle of insomnia and become a better sleeper by making changes in your sleep schedule, practicing relaxation exercises, reducing behaviors that impair sleep and breaking the cycle of anxious thoughts.
Sleep specialists agree that cognitive-behavioral techniques should be the first step in treating insomnia because they are safe and effective. In recent studies, the vast majority of people with insomnia who followed a methodology similar to the Pillow Talk program showed significant improvement in their sleep.
How long will it take before I am sleeping better?
Some people report better sleep in just a few nights. Realistically, you should expect that after two weeks of following the program, you will notice some improvement in your sleep. Within several weeks, you should experience very few nights of poor sleep and feel more energized and happier throughout your day.
Most likely, you have suffered from sleep difficulties for a while now. Likewise, it is going to take some time to reverse the patterns that your mind and body have fallen into. This program is not a quick fix like a sleeping pill. However, it will give you a drug-free, long-term solution to your sleep problems.
How many hours of sleep should I expect to get once I break the cycle of insomnia?
It’s important to recognize that not all of us need 8 hours of sleep a night. While most adults need between seven and nine hours of sleep, there is no magic number of hours of sleep that we should all be getting. Some people do just fine with less than seven hours of sleep.
What is most important is how you feel during the day, not the number of hours that you sleep. Your goals and expectations about your sleep should focus on an overall improvement in the quality of your life – more energy, better mood, increased performance.
Let go of the numbers and notice how much more well-rested and energized you feel throughout the day.
Once I conquer my insomnia, can it come back again?
There will always be life circumstances that can challenge your ability to sleep well. You should expect to experience occasional nights when you do not sleep well – just about everyone does. The beauty of the Pillow Talk Program is that you will gain lifelong tools for preventing a couple of nights of poor sleep from turning into a chronic problem.
Included in the program are guided relaxation practices that will help you to fall asleep faster and sleep more soundly. You can listen to the guided relaxation practices whenever you have trouble falling asleep. Once you have followed the Pillow Talk Program, your body and mind will respond quickly to these relaxation exercises.
When should I seek medical care for my sleep difficulties?
The Pillow Talk Program is a safe and effective way to conquer insomnia. Before following this self-help program, it’s important to rule out the existence of any medical conditions or side effects from medications that may be preventing you from getting a good night’s sleep.
If you have not had a recent physical exam, schedule a medical evaluation. You can begin the Pillow Talk Program while you are seeking medical evaluation.
Situations Requiring Immediate Attention
Under certain circumstances, it is advised that you seek medical attention immediately and do not begin the program until you do so. Situations that should be addressed immediately by a physician who can help you or refer you to a sleep specialist include:
- Great difficulty staying awake during the day.
- Sleep that is disturbed by breathing difficulties including loud snoring with long pauses, chest pain, heartburn, leg twitches, excessive pain, or other physical conditions.
- Sleep difficulty that is accompanied by depression and/or problems with alcohol,
- sleeping medications or addictive drugs.
After Six Weeks of Self-Care
If after adhering to the program for six weeks, you continue to suffer from frequent nights of poor sleep or if your sleep difficulties are seriously affecting your ability to function during the day, you should contact your healthcare provider.
We want you to get the best night’s sleep possible. Please ensure your overall health and the quality of your sleep by taking care of any underlying medical issues that may be making sound sleep more difficult.
Is the Pillow Talk Program right for me?
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Do you have trouble falling asleep or staying asleep? Do you wake up too early or wake up feeling tired?
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Do you want to regain the high level of energy, mood and performance that’s been robbed by poor sleep?
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Are you motivated to change behaviors and thoughts that may be causing you to sleep poorly?
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Are you ready to get the good night’s sleep that you deserve?
