End Insomnia TONIGHT! How CBTi REALLY Works

CBT-I is the most effective cure for chronic insomnia on the planet, but very few people have heard about it or know how it works. In this video I break down my method to curing insomnia and help you get your sleep back on track.
Let's get stuck in!
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About
Joseph Pannell is a former chronic insomniac of 20 years who overcame it with CBT-I. After training in the field, he now works with the Sleep Charity, mans a national sleep helpline and runs an online sleep consultancy business. He has worked with some of the largest organisations in Britain including Network Rail, The Ministry of Justice and Health Education England.
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Suffering from chronic insomnia can be a frustrating and overwhelming experience. But what if we told you there's a gold standard, evidence-based solution that can finally provide long-term relief? In this video, our expert discusses Cognitive Behavioral Therapy for Insomnia (CBTi), the most effective treatment for overcoming chronic insomnia.
Forget all the sleep hygiene techniques, supplements, and reactionary methods you've tried in the past, CBTi addresses the root cause of insomnia. Our expert explains the four main causes of insomnia: brain taking on a new pattern of sleep, sleep drive problem, fight or flight stress response, and conditioned response of the bed being a place of worry and wakefulness.
Through this video, you'll learn why and how CBTi works and how it can help you break the pattern of insomnia that you've been trapped in. You'll discover how the body clock is incredibly trainable and how it can be retrained to a new pattern of sleep. You'll also learn about sleep drive, the fight or flight response, and how to break the conditioned response of the bed being a place of worry and wakefulness.
Don't let insomnia control your life any longer, take control of your sleep with the gold standard treatment of CBTi. With the right advice and support, you can overcome insomnia and achieve a consistent, restful sleep. Watch this video now and take the first step towards a healthier sleep pattern and better overall well-being.
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INSOMNIA TALKS and the information provided by Joseph Pannell are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. The views expressed on this site, or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health and do not make any behavioural changes before doing so.

[@wildrose3390]

i want to thank you for your brilliant and hilarious book ( i laughed so much-was not expecting that) it worked! in just 3 days for me. I had just signed up for a cbt-i app with a $300 cost and was able to cancel it before the free trial ended

[@InsomniaTalks]

Really happy to have helped - yes when you start putting the behavioural changes in place it's amazing how quickly things can start improving. Would you do me a massive favour and rate the book on Amazon by clocking the stars? Thanks, Joe

[@InsomniaTalks]

My top 10 pieces of advice to end insomnia once and for all! 1)Only go to bed when you are can’t-keep-your-eyes-open sleepy. Sleep is a drive state. Just as you have a drive to eat when you feel hungry, you also have a drive to sleep when you feel sleepy. It is a common belief that you should set a fixed bedtime. Setting your bedtime by your watch rather than based on how you feel causes you to spend more time in bed trying to force sleep and becoming anxious if it doesn’t come. Go to bed when you physically can’t keep your eyes open, and sleep feels irresistible! (Never feel sleepy? People with insomnia never do anchor your body clock & sleep drive, tackle the fight or flight stress response that masks the sleep drive and spend less time in bed. Do all this and you will get that sleepy feeling back) 2)If you are in bed and feeling worried about not sleeping, leave the bedroom. If you are in bed not asleep, think about how you feel. If you are sleepy, relaxed and just as happy to be in bed awake as you are asleep. Wonderful! If you stay there, do nothing and allow sleep to come, it will. If you start to feel anxious about not sleeping and are trying to make yourself sleep, give yourself permission to leave the bedroom and do something that is a better alternative than this. When you feel sleepy again, return to bed. (Don't like the idea of this? No problem - counter control is an alternative - see here kzbin.info/www/bejne/qHi8oKaif7hgY8k) 3)Get up at the same time every day. Getting up at the same time every day is one of the most essential pieces of advice to improve your sleep because regular wake time anchors your circadian rhythm and homeostatic sleep drive. Even when you sleep poorly, if you can resist the urge to sleep late so that you can catch up on sleep in the short term, you will see a dramatic improvement in your sleep over the long term. 4)Get light! Get plenty of light (natural or artificial) as soon as possible and throughout the first third of your day. 5)Don’t believe the 8-hour sleep myth. Objectively measured in a sleep lab, most adults who do not have a sleep problem do not sleep for 8 hours. Some people may need 8 hours of sleep, but this is not typical. Sleep is like shoe size, everybody is different. The amount of sleep you personally need is enough for you to feel happy and refreshed. That’s it! 6)Spend less time in bed. People with insomnia typically try to force sleep by spending more time in bed. Doing so serves to increase the amount of time spent in bed awake in an anxious, fight or flight state; this conditions the brain to see the bed as a place of worry and wakefulness rather than sleep. The fastest way to regulate your sleep drive and tackle the fight or flight stress response that can mask your drive to sleep is to spend less time in bed. 7)Understand what causes and perpetuates insomnia. Stressful events, ailments and medication can all cause a short-term sleep problem. Normal sleepers have short-term sleep problems too. What causes and allows insomnia to continue are behaviours to try to make yourself sleep and catch up on sleep (napping, sleeping late, going to bed early when you are not sleepy) and your anxiety around sleep (the fight or flight stress response). 8)Be mindful of active sleep efforts. Hot baths, kiwi fruit, meditation, supplements, sleeping on the left side of the bed, sleeping at the north end … These are all active sleep efforts to try to force sleep. Just as it is impossible to turn your hair blue using breathing exercises, it is impossible to make yourself sleep if you are not already sleepy. Hot baths and breathing exercises feel great, but if you have a laundry list of things you must do in order to sleep, this only increases your anxiety and obsession around sleep. 9)Be mindful of avoidance sleep efforts. If I want to sleep, I can’t go out with friends and drink any alcohol. I can’t go out to a restaurant and eat late. I can’t exercise after a certain time. I can’t, I can’t, I can’t. All of these things mentioned may have an impact on sleep in the short term, but normal sleepers still do them, and they still sleep. Avoidance sleep efforts limit your life, lead to loss of control and agency over it, and increase the power that insomnia has over you. This will damage your sleep over the long term. If it’s 9 pm and you want to go roller skating, get stuck in! 10) Go deep! If you want to stop dabbling and do it properly take a look at my END INSOMNIA MASTERCLASS here: kzbin.info/www/bejne/haDFpX14dq2UrLc

[@AsmaAbdellah]

Your channel is so awesome please keep Posting videos you helped me a lots 😊😊thanks so much

[@tarheelblue23198]

Thank you!!!

[@esmeraldalopez4684]

Appreciate you!

[@InsomniaTalks]

I'm really happy it's helping you Esmeralda. Any questions that I can help with? It's good for you and it's good for me and everyone else reading these comments as it helps the video be pushed to more people (KZbin love engagement and comments help massively!)

[@flouncymcgoo]

Hi Joseph! I've been struggling with insomnia for about 7-8 month almost constantly. I have had prior health issues that made it difficult but now they're gone and I still find myself struggling very much with sleep. I think my biggest concern is how to manage my anxiety because I'm in my last year of highschool and the stress gets to me sometimes. As well as this, I have to see people at school that trigger a recent hurtful event. All of this despite journaling and trying to convince myself I'm going to get better at managing my anxiety and lowering it becomes especially hard to deal with at night. I would like to try cbti but I don't know if my parents will let me. I'm going to try my best to not get desperate like other times before but I do quite worry because I want to feel better. Especially after a really rough couple of months. I say all of this simply to thank you and I'm going to follow these steps as well as I can. If you have tips for anxiety or the situation I'm in I'd appreciate and if not don't worry. Many thanks!!

[@milysree]

Hey everyone, I struggled with really strong anxiety for 10 years, and it came with some strange symptoms, like trouble sleeping. I saw many doctors and took medicine, which helped, but only when I was taking it. Then, I decided not to rely on medicine. I looked into ways to recover from anxiety without it. I watched motivational videos, focused on learning new things, ate healthy, exercised, and stopped worrying about not being able to sleep. Now, I feel much better. Even if anxiety shows up, I don't let it bother me as much. I'm only 28, and I had a minor heart attack. If I can get through it, I believe you can too. To deal with anxiety, let it pass through you. Tell yourself, "Let it pass, and I'm ready for it." Remember, I care about you all, and you're not alone. Anxiety doesn't harm us; we can overcome it. The solution is to make anxiety your friend, don't be afraid of it; the more you face the fear, the more it becomes normal.

[@InsomniaTalks]

Yes, so if you can improve your sleep your anxiety can improve and what you said about not worrying about whether or not you can sleep - whilst easier said than done... (once you put the right behavioural changes in place and can prove to yourself that there is nothing wrong with you and that you can sleep it can be achieved!) Is actually the end goal, no force, no effort. But yes great advice, most people who have insomnia will also suffer from anxiety so I am sure this post will help lots of people reading it! Thanks for your comment and I'm happy you found a way to escape from anxiety, it's an awful thing to live with.

[@HassanKhan017]

Hey I sincerely thank you for your help through your online advice , I am fully cured from my insomnia because of it . CBTi is really effective and what u said about doctors not knowing it's treatment is also true . It's really easy to cure it yourself if you know how to cure it .

[@InsomniaTalks]

Thanks for letting me know how well you are sleeping now Hassan, after suffering with it for so long I hate knowing how many people there are in the world who have it that don't need to if they just knew the right advice. Hearing back from people keeps me motivated to keep going. Keep on doing what you're doing and you'll continue to sleep just like everyone else!

[@illialoginov]

Hey Joe! I would love to give you immense gratitude for sharing your experience and helping people to beat their insomnia. Your videos are such a treasure, and they helped me understand the nature of insomnia a ton! Especially the part concerned with constant control being an actual reason for insomnia. It was such a valuable lesson cause it perfectly explained everything happening to me when I couldn’t get any sleep. As a perfectionist, I couldn’t leave something like insomnia without my sight. Now I’m trying to release control over my insomnia. However, I would like to ask you if there are any ways to deal with obsessive thoughts like “what if I’ll not sleep tonight”, or “what if I’ll not be able to release the control tonight and it will cause a fight or flight reaction again.” I know that they’re just thoughts, but still, it seems like my brain sees them as dangerous enough to throw them on me from time to time, and it ruins my sleep, no matter how much I try not to think about them and not control everything.

[@InsomniaTalks]

Hi Illia, thank you for your comment, I'm really pleased that I could help you. I'm guessing the video about type A personalities resonated with you, the problem solving mind can the desire for perfectionism around sleep can often get people stuck. So these thoughts are warning signals to your brain and unless you teach the brain a more constructive way to deal with them at a better time, it's going to continue to ruminate and obsess on them at night time. Have a look at this video here: kzbin.info/www/bejne/aHrdf6FmhNCSeas not my video but a clear example and I thought I'd give a new channel a boost!

[@illialoginov]

​@@InsomniaTalks Excuse me for such a delayed response, but thank you so much! I feel that all those intrusive thoughts have a much lesser impact on me after some conscious efforts dedicated to shifting my focus from these negative ideas (not facts, which your advice helped me realize) to living a great life.

[@arlenenolen8767]

I want to thank you from the bottom of my heart for saying none of these crazy gimics do not work for someone with insomnia...almost made me cry I have been suffering from insomnia for years..my dr has even got so mad at me to the point he was throwing stuff in his office after many appointments trying to tell him how bad I am ..I had to write him a letter explaining how bad I am he is now better with me 😢

[@InsomniaTalks]

Hi Arlene, I'm really happy just one video has helped you as much as it has! Yes, all the sleep hygiene, warm baths, kiwi etc etc just create more obsession, force and control around sleep. They are not designed for people with a chronic condition. It does not matter how cool your bedroom is or if you have the perfect blackout blinds if you have spent years lying in be, fighting, forcing, pleading with sleep and now see you bed as a torture chamber there is nothing sleep hygiene can do to fix it. Perhaps send this video to your doctor! Honestly if they could just have some understanding of what insomnia actually is it would make things so much better. But yes, loads more videos on the channel that will help you, this one is just tip of the iceberg!

[@arlenenolen8767]

@InsomniaTalks honestly I don't think my dr would watch it..he is very old school..and gets angry if you try to tell him any different...but thank you so much you have finally given me hope to go on and perhaps live a some what normal life I am 57 years old and have been battling this since I was young..I have been on prescription sleeping pills almost 15 years I'm finding I can't get enough of them into me...I don't want to be crying and scared when I run out because I take to many before I can get a refill..I sometimes drink booze to just pass out because I am sooo convinced I can't sleep without anything but I'm happy to say this last week I have had no booze and a very minimal amount of a sleep aid ..I continue to watch your upbeat somewhat humoristic approach to this ..makes me look at it with not so much doom and gloom thank you again

[@sawkrandom23]

Hi, At 6:15 am every day, I can't keep my eye's open and I sleep till around 3 pm. Which time do you recommend I should force myself to wake everyday to reset my circadian rythym (I eventually want to wake at 3:30am)?

[@jeronimocifuentes3740]

Hi i already knew your channel and it seems u know what u say,but i have a question,what are your thoughts in liying on bed without a pillow for improve sleep and other stuff?

[@phoenixgirl11]

Great video as always. I do have a question. Last night I went to bed around 9:30 pm. I woke up around 6 am ( got up a couple of times in the middle of the night to use the bathroom but I went to sleep right away,it doesn’t always happen that way. Sometimes I can’t get to sleep until much later. Do I still set the alarm to get off the bed at the same time? And also if can’t get to sleep right away…do I get up and go back to bed when I feel sleepy ? Thank you 🙏

[@InsomniaTalks]

Hi Phoenix girl, Thank you for watching my video! I created this one specifically for new viewers to my channel, as I understand that I cover a lot of similar topics in my other videos. I wanted to create something that would give a quick overview of the main points. Midway through the video, I introduce the pie dish analogy, which I think is a great way to explain how and why bedtime restriction works. It's normal to wake up a couple of times during the night, as wakefulness is a natural part of the sleep cycle. Everyone wakes up multiple times throughout the night, whether they remember it or not. But it's important to remember that you don't need to be overly ritualistic or obsessive about your sleep. Occasional lie-ins are perfectly fine, and even good sleepers have them. The key is to shift the focus away from trying to get as much sleep as possible in the short term, and instead aim for consistency and regularity in your sleep over the long term. This means waking up more or less at the same time each day, which is the most important thing you can do for consistent sleep. Instead of analyzing your sleep on a day-to-day basis, try to take a more long-term view of it. Just like how I need roughly 2500 calories per day to maintain my body weight, but I don't eat exactly 2500 calories each day, instead I aim to average out around that number over a month. Sleep works in the same way, think about sleep over the month and take a much more long-term view of it. If you're ever unsure, try to "ZOOM out" and take a step back to look at the bigger picture. My next video, coming up next Monday, will cover this topic in more detail. So for your last point. Wakefulness in bed is not problematic, in fact a lot of my teachings is to help people to stop fearing wakefulness when in bed so they don't develop that fight or flight response. So if calm and happy in bed when you're not sleeping, wonderful, stay there and allow sleep to come. But if starting to get angry, stressed and annoyed about not sleeping, that's when you can do stimulus control, or counter control (sitting up in bed and reading etc, just to stop you lying there ruminating etc) Thanks as always for you question!

[@olteanlorin8593]

Nice video Joe. I want to ask you after how many days good sleep settles in? I have 6-7 months of insomnia, after I found out about you I had an improvement in my sleep followed by 3 nights of very good sleep, after which came 4 nights of poor sleep and currently I have 7 nights of quality sleep. From time to time during the day, I wonder if there may be more weak nights...how do I manage this situation? Thanks!

[@InsomniaTalks]

Hi Oltean, this is very common. People start seeing patterns... 3 night good - 4 nights bad. 3 night good etc etc. What's happening here is people with insomnia have got so used to controlling and dictating there sleep (It's part of that type A personality that I talk about in my other videos) and when people start treating their insomnia they simply can't let go of it so they instead become obsessive about the patterns trying to work out the meaning behind them, why they are happening etc. Also when people start sleeping better the stakes are raised. If I get 5 nights in a row I know I've cured it for good, 6 nights then that really shows me I'm now a normal sleeper 7 nights my goodness If I can just get one more night in a row that means that I'm never going back etc etc. The stakes get higher and higher, the obsession around sleep gets higher and higher, the control the doing and then crash! The more you can step back from you sleep, the more you can stop analysing and controlling the better you sleep. Part of this is not giving these patterns any attention whatsover, they are meaningless. Good sleepers don't keep tabs like this! and that's why they sleep. Hope this makes sense. I think i'll make a video on this topic!

[@drewholland8329]

How do you break the hyperstimulation cycle? I seem to never get sleepy and always end up going to bed habitually and never being able to fall asleep because then I become even more awake. I worry all day long as well and it just gets worse. I feel like the part of my brain that says it's time to sleep is broken.

[@InsomniaTalks]

Hi Drew, it's easier to start first with behavioural changes to strengthen your sleep drive and re build your pattern of sleep. This can be achieved through sleep windows (I talk about these in this video: kzbin.info/www/bejne/ap2pe6F8ftOXp9U) once you given yourself far more predictability and regularity and proven to yourself that you can sleep this will massively take the anxiety down - I notice however you have booked a 1 - 1. Thank you, i'll delve deeply into how to tackle the thought patterns and tailor it to you on that Zoom call. Joseph

[@donnavorbach215]

I am in the same boat.😢

[@donnavorbach215]

@penice150yearsago I believe I have trained my mind to be active when I want to sleep. Worry or no worry, cognitive plasticity is very real! Which explains why guitarist can remember the finger movements automatically!

[@donnavorbach215]

TY!

[@mary561686]

Hi Joseph! I've been recommending your book to some acquaintances, but the spanish version seems to be out of stock in amazon. Will it be coming back again?

[@InsomniaTalks]

Hi Mari, The Spanish / other language versions of the book were self published originally. They have since been picked up by an agent who will be having the books traditionally published. So at some point the Spanish version of book will be widely available (including in book stores) however, the contract doesn't allow me to sell my self published version. Long answer I know! But yes they will be available and hopefully because they are through a traditional publisher who can advertise the book etc sell many many more copies than it did previously, but unfortunately I don't yet know when that will be. Thanks for recommending the book, sorry it's not available at the moment.

[@Matt-ss1ub]

Hi Joseph Ive just purchased your workbook and journal after reading your first book. I intend to follow the course and start by setting a sleep window and wake time. My only concern is my current sleep pattern is 07:00am - 14:30pm I want a wake time of 08:00am Is that too extreame a change? I'm not looking forward to the first week of this due to the tiredness. Many thanks Matt

[@InsomniaTalks]

Hi Matt, think of it as moving between time zones as this is essentially what you will be doing. Yes the first week / two will be hard until your sleep drive and body clock shifts but it will happen and shift workers for example have to move between different sleep patterns all the time so yes, wont be fun but certainly doable!

[@Matt-ss1ub]

@@InsomniaTalks thankyou for the support 🙂

[@ulyssesgranados1727]

Hi, Joe. I am hoping you can provide me with a little help. I have a problem with getting up in the middle of the night 2-3 times which really affects my mood by the next morning. I feel very groggy and tired for most days as if I haven’t slept at all. Although, most of the times I am able to fall back asleep during these middle of the night awakenings it’s just that it does not feel as refreshing as before. I have been experiencing this problem for almost a year now. It transitioned from having a hard time falling asleep to middle of the night awakenings. Thank you and hoping to hear back!

[@InsomniaTalks]

Hi, so have you been doing the sleep window that is outlined in the video? This should help with reducing the frequency of this - also unless you want to be leaving the bed and the bedroom you may wish to consider doing counter control instead of stimulus control. Have a look at all these videos here - they should fix this for you! kzbin.info/www/bejne/ap2pe6F8ftOXp9U kzbin.info/www/bejne/jJDIZKFoeaeVoK8 kzbin.info/www/bejne/bXaWgKWomdOFa6c kzbin.info/www/bejne/pnubmZ6df690nac kzbin.info/www/bejne/Y6nXo3iOoKt6pKc Let me know how it goes! I'm stepping away from the channel to enjoy the christmas break but i'll answer any questions when I get back in the new year!

[@wednesdayschild3627]

My problem started with hotflashes from menopause. I got sick and then got ibs which gave me gas. The ibs is better, but still waking with gas 430. I also had a lot of family stress

[@InsomniaTalks]

Hi Wednesdaychild. Yes there is a link between anxiety / stress and IBS and when you have insomnia you are 18X more likely to suffer from anxiety so all of this feeds in together. The good news is however if you can get your sleep back on track then everything else will improve. I'd advise starting with this playlist here and setting yourself a gentle sleep window: kzbin.info/aero/PLZCxSx-clg_iQVf41w8-GP4lQxIa88xHk

[@michaelthau1007]

Amazing video!! Thank you! I have had chronic insomnia for 2 years. Either can't fall asleep, or wake up through out the night. Agreed sleep hygiene is useless. I do have generalized anxiety, do you think that fixing the anxiety will help the insomnia? Im 53 and exhausted with getting up at 6am. My mind does race a lot. I think cbti could help. Im located in the US, New Jersey, and very hard to connect with someone who does cbti. Do you offer on line courses? Don't want to keep taking lunesta to get some sleep! God Bless you!

[@InsomniaTalks]

Hi Michael, thank you for your message! Yes sleep hygiene is not designed to fix a long term chronic sleep problem, when you try it and it doesn't work it just erodes your confidence that you can ever sleep again. Unfortunately, whilst anxiety can certainly trigger a short term sleep problem it is what you do afterwards that turns a short term sleep problem into long term insomnia - fixing the initial trigger of insomnia will not mean insomnia will resolve itself as insomnia is a primary condition, not a symptom -so it needs to be treated separately. This is where CBTi comes in! Yes I work exclusively online (Zoom/Teams etc) and would say approximately half of my current clients are based in US. If you take a look in the description box of this video you will find my website / links etc and a promo code for 20% discount. Thanks again for your message. Joseph

[@michaelthau1007]

@@InsomniaTalks thank you sir

[@kaqeisdiff2321]

Please make more videos reacting to hamza

[@NotNaween]

Hey Joe, you also say that getting up at the the same time every morning is good for your body clock and that’s very true, but what happens if someone always wakes up at 3 am or 4:30 non intentionally? How do they solve it?

[@InsomniaTalks]

Hi, so if you wake up and you are calm and happy in bed - wonderful, it's the fight or flight response that will stop sleep coming so just stay there and allow sleep to come. If you feel that anxiety/stress/worry creeping up you can either leave the bedroom and do something you find relaxing and enjoyable and return to bed when you feel sleepy again (stimulus control) or sit up in bed, read a book / listen to podcast etc and turn off the light when you feel sleepy (counter control) Check this video for more details kzbin.info/www/bejne/qHi8oKaif7hgY8k&ab_channel=InsomniaTalks

[@EnzaSoubjaki-ml9fu]

Hi Joe, thankyou for this video. I have had no issues with sleep until perimenopause. I started HRT to try and combat this issue and it did work briefly and sleep improved for a couple of months but has now seemed to deteriorate again. Would CBTi work in alleviating this insomnia or will the hormones override everything?

[@InsomniaTalks]

Hi Enza, most certainly it will help. So yes whilst perimenopause will certainty affect sleep quality - poor quality sleep due to a health condition etc and insomnia are not the same thing. Insomnia will start from a trigger (perimenopause, anxiety, ptsd, stressful event etc) and then it's the behaviours that people do afterwards, and the resultant thought patterns around sleep (that lead to the fight or flight stress response) that turn this poor quality sleep / short term sleep problem into insomnia. So yes, whilst CBTi cannot alleviate hot flushes for example it can certainly help you fall back to sleep much faster after having them. So have a think about how much you have adapted you behaviours since perimenopause, and have a think how your thought patterns have changed aroud sleep/the/ the bedroom - and whether or not you are experiencing that fight or flight stress response. This is what CBTi will fix, it can't guarantee perfect sleep, or the same quality of sleep before perimenopause just like it couldn't fix for example if somebody had chronic pain that was interferring with their sleep, it can make things much better. Take a look at this video here for a more in depth view of this comment kzbin.info/www/bejne/pZfPh4tpmLmJoqM&ab_channel=InsomniaTalks

[@enzasoubjaki]

@@InsomniaTalks You are 100% correct! I have introduced numerous "sleep aids" in my bed time routine hoping something would work. Recently, I have felt my heart racing when I'm trying to fall asleep which is the flight/fight response that you describe. I then move to another bed where I fall asleep to a sleep story. I am certain that my brain has now associated my bed as a stressful place and am going to try the techniques you have described here. I have also tried several times today to set up a 1:1 with you but your email system seems to be not working. Please advise if there is an issue at your end with this. Thanks so much!

[@InsomniaTalks]

@@enzasoubjaki Hi Enza, yes so insomnia always seems to follow the same path! Everything you are saying I hear every single day, which is helpful because as it's not unique it shows that it can and will be resolved. I'm really sorry, I've taken a look and I will keep testing it with different browsers etc to. Please can you email me directly: infoHATsleeprep.com (Please replace HAT with @ in the email - trying to avoid the spam bots!)

[@xoxo-om2bx]

Hey Joe , i have chronic insomnia from last 7 months , i have always been i light sleeper though , sleeping for about 4-5 hours a night but i was okay with that i mean it never used to interfere with my daytime activities , but since past 7 months my life has totally become a hell . I'm having good deep sleep only once in a month .i feel tired i feel sleepy but as soon as i reach the bed i don't know where does all the sleepiness goes , i have tried every possible thing available oj google to cure this thing but nothing has helped . Some times i think how am i able to function without sleeping for even a minute since past 1-2 week . I'm a student not even in university, still preparing for the university entrance . Insomnia has affected my health as well as my studies in the worst ways possible . And tge saddest part is that no one believes you , because sleeping is such an easy and natural thing for others they don’t really understand an insomniac's mind and struggles faced by them . Any help from your side ? would ever be grateful to you .

[@InsomniaTalks]

Hi, yes this is common amongst other people who don't have or have never experienced insomnia - just go to sleep, it's so easy! Whenever I work with people I always just get them to start with the real real basics just so they can prove to themselves they can sleep. And this is the sleep window and stimulus or counter control - all these videos here cover this: kzbin.info/www/bejne/jJDIZKFoeaeVoK8 kzbin.info/www/bejne/bXaWgKWomdOFa6c kzbin.info/www/bejne/pnubmZ6df690nac This video here explains why your sleepy feeling seems to just vanish: kzbin.info/www/bejne/p56agYFtfZWge7c And this one here will hopefully reassure you that you are getting far more sleep than you actually think: kzbin.info/www/bejne/e5OklnavhMhjfNE I'd advise watch these videos and just start putting these simple behavioural changes in place, try to stick to them and I can guarantee that within 2-3 weeks you will start seeing some changes that will give you the glimmer of hope that insomnia can be beaten. I'd also advise heading to my website (sleepze.com) and grabbing the free programme I have on there and if you want a step-by-step 8 week programme that tells you day by day exactly what you need to do you'll find that on the website too. This programme also has a lot of though pattern change exercises in it to deal with the racing mind. I had it for 20 years, many of my clients have had it longer, it can be beaten! you just need that one fast victory to start believing that which you will get with the sleep window.

[@Loonstadk]

So when leaving the bed when anxious (Wake up heart racing/brain active) how long would you give it? 10/20m to fall back asleep? how long to stay out of bed if not sleepy?

[@InsomniaTalks]

Hi, until you feel sleepy again! Setting yourself a time limit 'I MUST get back to bed after 20 minutes' is more control and trying to force sleep. + whilst stimulus control can help in the short term to bring the anxiety about sleep down, that's not the objective, the reason you are doing it is to teach the brain that the bed isn't a place of worry and wakefullness: This video here goes into more detail: kzbin.info/www/bejne/qHi8oKaif7hgY8k

[@Fegga1955]

❤❤

[@InsomniaTalks]

Likes are free!

[@comicbossone2411]

The likes and views are well worth my time. Another great vid, I’m going to start approaching sleep mentally as though it is just incidental to my day rather than the whole purpose of it. It has become a duel, the battleground being my bed. I’m going to try to minimise the perceived importance I attach to it and act as if I don’t care. That worked well in my 20’s and 30’s. Lol… thanks ever so much for your work.

[@bobjenkins5249]

Hi I am doing the programme and am now able to fall asleep better but I keep waking about 4or 5 times in the night. I get back to sleep but feel real groggy the next day from not having a good sleep right through the night. Don’t understand why this happens. Any ideas.

[@InsomniaTalks]

Hi Bob, thanks for buying the programme. How long have you been doing the sleep window for and what have you set it to? How much do you feel you were sleeping before you started it and how long were you spending in bed. It may be just a case of giving it more time but with a bit more detail I can advise more. Thanks, Joe

[@dmarcellus]

I've been doing sleep restriction and going to bed at 11PM with a wake time of 5AM. This is my first week of sleep restriction. I find that I'm waking up at 1AM-3AM and unable to fall back asleep. How important is it to get out of bed at 1AM-3AM ? I feel relaxed, not really worried...I still get out of bed at 5 AM...but my question is do I need to get out of bed this early? I understand not lying in bed struggling to fall asleep...but if you are able to fall asleep and then wake up... do you still need to abandon your bed?

[@InsomniaTalks]

Hi, so traditional sleep restriction is a bit of sledge hammer approach that can create more anxiety, force and effort around your sleep. It is perfectly normal to wake up during the night time, everybody does, in fact good sleepers wake up multiple times throughout the night, they just don't remember most of them. This is becuase sleep runs in cycles that last for approximately 90 minutes and wakefulness is built into / part of a healthy sleep cycle (it has been proposed that this was a safety mechanism for when we were cave me and sleep was a very dangerous thing to do) So my question is, would a good sleeper leave the bed and the bedroom just because they wake up during the night just like everybody does if they are feeling calm and relaxed? If the answer is no, you shouldnt do it either. The objective is normal sleep, and anything that creates more effort and control and force and anxiety around sleep is counter productive. So, if you wake (which is normal) unless you become anxious, annoyed, stressed (fight or flight) then just stay there and allow sleep to come and it will. There also an alternative to stimulus control called counter control which you may prefer. Check out these two videos here for more info. This video is why you shouldnt leave the bedroom if relaxed: kzbin.info/www/bejne/Y6nXo3iOoKt6pKc And this video talks more about stimulus control and offers the alternative option of counter control which you may prefer kzbin.info/www/bejne/pnubmZ6df690nac Comments help this channel grow as they show the algorithm that people like the videos, so if you have ANY questions during your treatment post them on my latest / most recently uploaded video and I will gladly answer them!

[@dmarcellus]

@@InsomniaTalks Can I ask a question? So if I'm attempting sleep restriction with a wake up time of 5 AM...and I have a night where I am not able to sleep at all. In other words, I miss my window....do you suggest that I should remain up all day and stay awake until the following 11PM bedtime to attempt again? I find that when I have sleepless nights I feel miserable during that day...but usually by 7PM I feel that there is some chance to sleep....that said if I go to bed early then I'll probably sleep too much or wake up well before my 5 AM wake up time. It's very difficult when you miss a night of sleep...but being up for 2 days difficult as it may be..I am willing to do it if you feel it is in my best interest.

[@InsomniaTalks]

Hi Marcellus, so yes, bedtime restriction is not to get as much sleep as you possibly can in the short term but to fix your sleep in the long term. Think of it as a short term technique - if you can try and stick to it as best you can things will start getting easier. It's a fat way of re setting your sleep drive and rebuilding your pattern of sleep but it is not the end goal of the treatment. Have a look at this vide here: kzbin.info/www/bejne/bXaWgKWomdOFa6c @@dmarcellus

[@NinaSitum-hn7yn]

Dear Sir. I went through hell the last 3.5 months. And yes. What I fully can confirm is that sleeplessness is conditioned in only a few nights. But. I have a huge huge problem. I do not know what I am afraid of? Is it of sleep itsself or of wakefullness. Of course I fear wakefullness. But it feels like I am simply afraid to sleep. This makes me crazy. Because I don't know how to start cbt-i? Can you help me?

[@InsomniaTalks]

Hi, in the most instances it's a fear of wakefullness - hating being in bed awake at night. Desiring to be in bed during the day incase you miss the opportunity to sleep. I find it's far easier to change your behavours than it is to change your thought patterns - so I like to help people lead with their behaviours and when they have proven to themselves they can sleep and there is nothing wrong with them, that's when they start tacklling their thought patterns. I would start with the sleep window (take a look in the comments section of this video for a step by step guide for how to do that) And if you really want a step by step guide you'll finf that in my book (Paperback /Kindle / Audiobook - sold on Amazon woldwide) Which counttry are you from? I'll send you the lnk, but in the meantime here is the UK one: www.amazon.co.uk/Your-CBTi-Book-insomnia-programme/dp/B09WQBJBGN/

[@reneelanier3475]

❤

[@GaryFountainHills]

So, the CBTI is really not a hoax and is supposed to cure chronic insomnia? Kind of hard to buy into. Please explain why it is so effective.

[@InsomniaTalks]

Hi Gary, it's know as the gold-standard insomnia treatment. It is what is used within the NHS. I would recommend however trying it for yourself by watching a load of my videos and putting in place sleep windows which you'll find here: kzbin.info/www/bejne/ap2pe6F8ftOXp9U and stimulus control: kzbin.info/www/bejne/qHi8oKaif7hgY8k Whilst these two behavioural changes are just the tip of the iceberg of what CBTi is with consistency you will see good results just from these alone.

[@rukhsanasheikh6348]

Tell us solution

[@InsomniaTalks]

My entire channel is the solution - but this video here is a good start: kzbin.info/www/bejne/jJDIZKFoeaeVoK8 - Read the comments section - start doing the sleep window. Also take a look at this playlist: kzbin.info/www/bejne/jJuuaJSumcmchqc

[@InsomniaTalks]

SUBSCRIBE it's FREE! Liked the Pastry dish analogy? Please find below how to set your own sleep window. This was taken from a chapter from my first book - You Can Sleep Too! - Available on Amazon. It should be noted, sleep windows are not the end goal. They are just a short term technique you put in place to build your sleep quality and to teach the brain a good pattern of sleep that is helpful to you. Once you've done this you slowly let go of them and then: Go to bed when sleepy - Get up at the same time everyday. But yes always focus on sleep quality over quantity! If you want help with your sleep stick a question down here and i'll answer / turn your question into a video. Free tailored sleep advice, good stuff! Sleep Knowledge 20 Sleep windows To sleep more and to get better quality sleep, you should spend less time in bed. I shall shortly explain a technique called the sleep window. It should be noted that the sleep window method is not strictly a CBT-I technique. Nevertheless, I have included it in this book as it is a very user-friendly, simplified alternative that translates well to being taught in a book. Also, the easier something is to do, the more likely it is that people will do it! CAUTION: While restricting time in bed is one of the key components of CBT-I, there is one type of sleep problem which it must never be used to treat. This sleep problem is rare. It is called paradoxical insomnia. Paradoxical insomnia was previously known as sleep state misperception and subjective insomnia. Patients with paradoxical insomnia report severe insomnia without corroborative objective evidence of sleep disturbance or significant daytime function. In an earlier Sleep Knowledge section, I discussed how it is common for people with insomnia to underestimate how much they sleep by about 1 hour. A person with paradoxical insomnia, however, may report, for example that they have literally not slept at all for months. But when objectively measured by PSG (Polysomnography - wires, clipboards, machines that go bing) they are actually sleeping, they just don’t know it. Hypervigilance occurs while the patient is sleeping, and there may be physiological or perceptual deficits that affect sleep/wake discrimination, which can cause sleep-time un-derestimation. To oversimplify - the mind is awake whilst the body sleeps! People with paradoxical insomnia should not be treated with sleep scheduling because they are already getting the sleep they need - they just don’t know it. In consequence, restricting their sleep can be very dangerous for them. It is therefore vital that you visit a doctor to discuss sleep scheduling before restricting your time in bed. A doctor will also be able to diagnose other comorbid conditions such as restless leg syndrome, sleep apnoea, nocturnal leg cramps, circadian rhythm disorders etc. All that said, let’s do this! Important: This book is to provide sleep knowledge. It does not provide medical advice and is not here to tell you do any-thing. You have a legal obligation not to drive or operate heavy machinery if you are feeling sleepy. Do not limit your time in bed until you have discussed doing so with your doc-tor. I had been spending 9, 10, 11, 12 hours in bed. But how much was I sleeping, and what good had it been doing me? None. The longer I spent there, the more it fed my anxiety and the less I slept. How long do you spend in bed, and how long do you feel you are actually sleeping? Is that helping you? Perhaps like me, your sleep schedule was (or is) so erratic that you may not know how long you spend in bed or how long you spend asleep as that changes all the time. But very roughly, how long do you feel you are sleeping? You may say that you feel you are only sleeping 2 to 3 hours a night but spending 9 hours in bed (this is how I have felt in the past, but you will be sleeping longer). Nine hours in bed, but you feel you are only sleeping for two or three of them? That’s a lot of time that you could be using to do something you enjoy. Now you know that less time in bed leads to longer and bet-ter-quality sleep. Perhaps you might think about how long you would like to spend in bed and what would be realistic. Go a bit Goldilocks and the three bears, when trying to come up with the answer. 8 hours - too soft! The average time a normal sleeper sleeps is around 7 hours. Do you need to spend 8 hours in bed? 4 hours - too hard! You should always give yourself a good opportunity to sleep, and it should never be below 5 hours. Remember, even if you think you are only sleeping 2-3 hours, you will be sleeping more. It will just be very frag-mented and poor-quality sleep that you are getting. 5.5-6.5 hours (possibly 7 at the upper end) - just right! 5.5 hours is less than the average time normal sleepers sleep, so it is a little on the extreme side and being a bit rough on yourself. 6 to 6.5, maybe? It’s up to you. If, for example, you have chosen 6 hours to be in bed, set your morning time to whenever you want. Let us say 6.30 am, so you should make sure you go to bed after 12.30 am. That doesn’t mean you must go to bed at 12.30 am as you still should only go to bed when you feel sleepy. But try to make sure that it is after 12.30 am. This 6 hour sleep window isn’t forever. When you start feel-ing that you are falling asleep more quickly or waking up less frequently or still waking up in the night (which is what normal sleepers do) but falling back to sleep faster, in short, when you feel your sleep quality is improving and you would like to, perhaps extend the time you have in bed by 15 minutes or so every week. Does it have to be 15 minutes, and does it have to be every week? No. Try not to do it too quickly, but it’s your sleep, so it’s your decision. You understand how sleep works now, so trust yourself to make the right one! After a month, six weeks or perhaps two months, you will eventually reach a point where you no longer feel you would like more time in bed. Wonderful! You now know how long you personally like to spend in bed to get good-quality sleep. Once you know your new sleep window, does that mean you now have to have that sleep window for the rest of your life? No. Normal sleepers don’t have such rigid time frames. They have a healthy relationship with sleep. They go to bed when they are sleepy and get up at the same time most days. And normal sleep is what you will have! How did I get on with my own sleep window? Well you’re about to find out. You Can Sleep Too! Available as audiobook/paperback/kindle - Step by step video course also available... Links in the description.

[@garysimone4977]

Joe, ever work with a person coming off sleep meds ??

[@InsomniaTalks]

Hi Gary, The vast majority of my clients when I start working with them are on sleep meds. Once they start seeing improvements in their sleep and have enough confidence in their innate ability to sleep often they choose to come off or reduce them (not a prerequisite of our work together, the behaviour & thought pattern changes will work either way - but often this is something people want to work towards) so this is something I will help them to do. Naturally speak to you doctor before changing or stopping medication if that is something you choose to do. But yes I work with people coming off sleep meds every single day. Thanks for your comment!

[@garysimone4977]

@Insomnia Talks thank you, I have been OFF ambien for 7 weeks, last night got 7 hrs tonight. its4am here and wide awake

[@garysimone4977]

@Insomnia Talks my sleep goes all over the place, but it's the anxity still there as you talk about it 4am and not even tired, Have been off long term ambien, 15mg for 7 weeks Can you help

[@garysimone4977]

@@InsomniaTalks how I register

[@InsomniaTalks]

@@garysimone4977 Hi Gary, I have responded to your email asking for your availability so I can book an appointment. Please check your inbox. Any problems / haven't received, please let me know - also please check your Junk email just in case. Thanks!

[@InsomniaTalks]

SUBSCRIBE! Why not? It's FREE!

[@InsomniaTalks]

Ready to finally do things properly with a step-by-step program that will take you from insomnia to the best sleep of your life? Want to start living fully again and never go back? You can have that right now at sleepze.com. Prepare to be amazed by what's on offer!

[@avenuepop]

Ahhhh....your still young and Beautiful 😅

[@mickcv4554]

Bitey lol