How to handle early morning awakenings

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Put Insomnia To Bed

Put Insomnia To Bed

Күн бұрын

Пікірлер: 52
@PutInsomniaToBed
@PutInsomniaToBed 2 жыл бұрын
All content found on the Put Insomnia to Bed KZbin channel is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace advice given to you by your physician, prescriber, or any other licensed healthcare provider. Dr. Steve Orma provides consulting services only and does not provide medical advice or medical treatment. All content is provided “as is” and without warranties, either express or implied.
@krisross2780
@krisross2780 Жыл бұрын
Listening to this man is actually putting me back to sleep
@marinaklein6830
@marinaklein6830 7 ай бұрын
Thank you Dr. S Orma for all the informative videos. I struggled with insomnia for many years. Now after watching your discussion on “five shifts to eliminate insomnia” I understood the roots of the problem. I have been analysing the my bedroom practices and realised the basic problems. Mindset is the most important and the rest will follow. I started to follow your advice. I know it is not easy but I have to follow them . Sometimes you try to answer questions but they are not easy because everyone has different stage of insomnia problem.Again my heartfelt gratitude. God bless you
@kirbywaite1586
@kirbywaite1586 Жыл бұрын
Who else is watching this at 4:30 am?
@kathleenoglesby4951
@kathleenoglesby4951 2 жыл бұрын
I’ve had this problem for years. I sleep all thru the night once or twice a year. Moving out to the couch sometimes helps.
@carsonkivari
@carsonkivari Жыл бұрын
CBT-I does not always seem helpful for early morning awakening. I followed it to a tee. Yes-it enhanced my sleep drive and ensured the first 5 hours become a steady chunk of sleep, but even as my sleep window slowly expanded 15 minutes at a time, I'd still wake up after 5 hours. I ended up with excessive sleepiness (falling asleep in under 1 minute) and dangerous levels of exhaustion. Doing stimulus control by leaving the bed and reading when it's only 15-45 minutes till my alarm wasn't practical. I also dove into the literature and found that CBT-I has no research support for early morning awakening. I'm going to be leaving behind SRT and just practicing 30/30 stimulus control from here on out and I suppose that's the best I can do.
@TheMonneydollar
@TheMonneydollar Жыл бұрын
what do you mean by 30/30 stimulus control?
@carsonkivari
@carsonkivari Жыл бұрын
@@TheMonneydollar I think it's in the video. I learned it from this guy. Just means not staying in bed longer than 30 when can't sleep, and not returning until sleepy, perhaps around 30 minutes.
@bryantcofty2709
@bryantcofty2709 Жыл бұрын
When you say early awakening are you correlating that with maintenance insomnia? I can relate to what you're saying. How have things progressed for you? Have you found another system/approach that's more effective?
@carsonkivari
@carsonkivari Жыл бұрын
@@bryantcofty2709 Yeah, same thing. I feel better now. CBT-I created way too much EFFORT to fix it. It went away when I stopped trying so hard and emphasized more rest in life. I also noticed it correlated with depression, which I tended to by spending more time in emotionally connected relationship to others.
@miketheman6243
@miketheman6243 Жыл бұрын
When I was young, I got used to waking up just before the alarm clock went off. The alarm clock scared me. Later, I didn’t even use one. Got up exactly when I was supposed to. These days at 76, I get about four hours of very deep sleep and wake up about 3a.m. I use “lying down meditation “ to get back to sleep. Works great😊
@lisweetie1556
@lisweetie1556 2 жыл бұрын
Great video Thanks! I have ADHD and work from home. When my son was born, I got into the habit of taking my Adderall at like 3-4am. I would get all of my work done before 7am, and it was great. However, it was what ultimately triggered my early waking insomnia. I actually sleep fine... However I now consistently wake up at 3am.. It is very frustrating. Not taking the meds until later is helping. But it's fascinating how quickly that habit started. It's not the amphetamine keeping me awake... I fall asleep fine. However I sort of "trained" my brain to wake up at that hour. Staying up late is also helping, especially with light therapy. I bought a pair of Luminette 3 glasses and I have been using them in the late afternoon/evening. It really is helping... But not perfect yet. In a sense, I don't really have "insomnia", it's more like a circadian rhythm disorder that was caused by what is essentially self-induced "shift work". There is actually a legit diagnosis called 'shift work sleep disorder' and this is me 100%. I have ALWAYS been an early riser, as well. I haven't used an alarm since 7th grade. So part of it is probably just.... Me. My doctor also says, some people are just natural morning larks. In any case, thanks for the video. One of the few videos on this that is accurate, and realistic with respect to how it takes work.
@vincepitts9221
@vincepitts9221 2 жыл бұрын
My insomnia forsure linked to stress and anxiety. One thing that's been giving me more sleep success lately is the letting go technique. Also CBT and gratitude before bed has been helping.
@TheMonneydollar
@TheMonneydollar Жыл бұрын
what is the letting go technique?
@dot1910
@dot1910 8 ай бұрын
Been dealing with insomnia for months. Have trouble dozing off and wake up too early. The issue I adopted was a large sleep window hoping to ease my sleep debt. Did this for a month and returned to my 8 hours and developed early morning wake causing fragmented sleep after 6 hours. Few weeks ago I tried sleep restriction and now fall asleep on time but still wake up after 6 hours or 5am. Edit: sleep restriction didn’t really do much. It would do good for a healthy mind but mine is probably damaged. My insomnia was caused by a Pfizer injection.
@101heaven
@101heaven Жыл бұрын
I go to sleep 9 pm and wake up every two hour. Then wake up at 3 am. And stay up but then I end up take a 3 hour nap around 8 am. I am 73 and eat healthy. Exercise I just don't want to nap for 3 hours or more. I cannot sleep longer at nite
@Umberto2
@Umberto2 2 жыл бұрын
If my wake time is 6:30 and I wake up early like 5:00, should I give it 30 minutes to fall back asleep? Or should I get up at 5? If I’m still awake at 6:00, should I just get up?
@PutInsomniaToBed
@PutInsomniaToBed 2 жыл бұрын
Generally, you want to attempt to go back to sleep for 20 min or so, and if you don't fall asleep then get out of bed.
@Dustin-cs3ep
@Dustin-cs3ep 2 ай бұрын
It takes me two to three hours to fall asleep and then I wake up about two hours before my alarm goes off. This is new. I used to be able to go back to sleep after I woke up in the middle of the night. I was just diagnosed with sleep apnea and do not have a mask yet. The first two to three hours are usually spent being continuously woke up by gasping or snoring. Do you think this type of insomnia is only physical or do I need to address each issue individually? I.e. the breathing and the insomnia. Thanks for the content.
@sharang747
@sharang747 Жыл бұрын
5 hours straight sleep lucky woman!!! I don’t even get an hour some nights. I’d like to get to straight 5 hours if possible and better form there
@PaulaShetka
@PaulaShetka 8 ай бұрын
Can you please get into more detail about waking up at 4am and can't get back to sleep? Thank you. I'm 9nly getting 4-5hr
@hazelcatling9585
@hazelcatling9585 9 ай бұрын
I wake at about 3.30 to 4 every early morning ,wish I could go till 6 or 6.30 for 5 months now
@adammadtin8451
@adammadtin8451 7 ай бұрын
I had chronic insomnia for two years where I couldn’t sleep at all for days at a time. I sleep much better now but I wake up at 4am to pee and can’t fall back asleep for 2 hours
@raghusundar7138
@raghusundar7138 7 ай бұрын
I too have the same problem, CBT-I says do stimulus control, which means get out of bed and go to living room and when u feel sleepy come back to bed to associate bed with sleep....iam working on it
@adammadtin8451
@adammadtin8451 7 ай бұрын
@@raghusundar7138 I am doing much better since I stopped taking naps and get up at exactly the same time every day
@fcv4616
@fcv4616 2 жыл бұрын
I’ve been struggling with insomnia for the last two months, but it shifted from taking me hours to fall asleep early in the night, to early morning awakening. I started doing bed restriction a week ago, and ironically that’s when I began waking up 30-60 min before my wake up time. So even though I schedule 5:45 min of bedtime (as my therapist stated), I end up sleeping only 5 or less due to the early morning awakening. Can CBTi still cure this?
@PutInsomniaToBed
@PutInsomniaToBed 2 жыл бұрын
Yes, early morning awakening is a form of insomnia, and CBT-I was developed for all types.
@wasimh2104
@wasimh2104 2 жыл бұрын
Hi Doc, I have badly conditioned my mind so when I wake up I can fall back asleep on a sofa, but not on a bed. What do you suggest?
@jxyvz
@jxyvz Жыл бұрын
same
@AdamSolt59
@AdamSolt59 Жыл бұрын
So, I go out in the living room, and rest in my recliner, and put a talk down meditation app. But if I fall asleep too long, that's a bad place, or a bad idea too. Right ?
@marjoriedechic5345
@marjoriedechic5345 2 жыл бұрын
Dr.is it okay or normal having 4hrs of sleep only. im from Philippines and i can only sleep fewer. this started after i have aeortic baypass way back 19994.im sick for 3 decades and 3 now and im dealing with poor sleep. and its also making my every day health condition more difgicult. if i have little sleep or i havent sleep i have dissyness like rgere is an earth wuacke
@abaigararnold1177
@abaigararnold1177 2 жыл бұрын
Maam ano po fb nyo add ko sana kau kasi ako din po is experiencing the same problem like yours
@ruththompson4670
@ruththompson4670 Жыл бұрын
I can't go to sleep without a sleeping pill this pill gives me about 6 hrs sleep
@AdamSolt59
@AdamSolt59 Жыл бұрын
Thanks !
@leftfield27
@leftfield27 5 күн бұрын
Man, just too much fluff surrounding the good information. Look at you transcript and highlight the quality info presented for the first time and delete the rest. The first 9 minutes were pretty barren. I did learn the difference betweeen early morning awakening and maintenance insomnia though, thanks for that.
@anadomangue2732
@anadomangue2732 Жыл бұрын
So if I wake up between 2-3am every morning and I go downstairs to read for 30 minutes , what if i don’t fall asleep again when I get back into bed? Do I continue to repeat the process? Also, at what point does my body become accustomed to that routine?
@PutInsomniaToBed
@PutInsomniaToBed Жыл бұрын
Hi Ana, yes you repeat the process. But you can't just do that one that usually to overcome insomnia once you've had it 3 months or longer. You have to add a few more elements and do all of them to break the pattern of insomnia. If you need further guidance, you can sign up for my complete insomnia program here www.drorma.com/insomnia-program/
@ChrisLee-ot7mv
@ChrisLee-ot7mv Жыл бұрын
​@@PutInsomniaToBed- thank u for sharing the videos and the program. U save a lot of people suffering from insomnia all over the world 👍.
@PutInsomniaToBed
@PutInsomniaToBed Жыл бұрын
@@ChrisLee-ot7mv You're welcome Chris.
@wilhelmina2460
@wilhelmina2460 2 жыл бұрын
What isthe way in the natural be straight on the point
@SRQBricks4Kidz
@SRQBricks4Kidz Жыл бұрын
Omg, is this guy a politician? A LOT of words but says nothing for the first 10 minutes.
@Bonnie-yu3kj
@Bonnie-yu3kj Жыл бұрын
He may be trying to help but most of his videos that I've seen, I have to agree with you. He spends most of it NOT getting to the point. People just want to know what to do. We don't need an explanation of why (fill in the blank) doesn't work. You have early morning awakenings? These are the steps you take. End of story and this can be said in 5 minutes.
@michaelthau1007
@michaelthau1007 2 жыл бұрын
Unfortunately I don't think there is any treatment that can make you stop waking up early in the morning, its impossible. Its no pleasant by know means, but you just have to accept it and move on with your life. Use the early morning for a time for prayer. God can only heal this on his terms God Bless You All!!
@PutInsomniaToBed
@PutInsomniaToBed 2 жыл бұрын
Thanks for your comment Michael. However, this is not true. I have both personal experience and 9 years of professional experience working with numerous clients with insomnia that it's a solvable problem. And research over several decades has proven CBT-i (the gold-standard treatment for chronic insomnia) to be highly effective. I overcame early-morning awakenings, my clients have and tens of thousands of others have too using the same core approach. I talk about that process extensively in my videos. You don't have to just accept it and suffer.
@bryantcofty2709
@bryantcofty2709 Жыл бұрын
I'm beginning to believe that's true. I get up, do a little gratitude practice, prayer, heart coherence meditation, light yoga and parasympathetic breathing and then try (but not try 😊) and get another hour or 2 and then nap as needed when possible. I'm starting to think that embracing acceptance and this approach is the only way forward. Update: I just read the doctor's comment. I hope he's right. How are things going for you now?
@mrwazo
@mrwazo 2 жыл бұрын
The solution is sleep restriction, simple.
@DeansLists
@DeansLists 2 жыл бұрын
Gonna try this. Thanks
@Rob9mm
@Rob9mm Жыл бұрын
That worked for me. I was just going to bed too early thinking I needed 8.
@Onilinxx
@Onilinxx Жыл бұрын
​@@Rob9mm How much sleep do you need?
@Onilinxx
@Onilinxx Жыл бұрын
​@@DeansLists Did it work for you?
@dot1910
@dot1910 8 ай бұрын
@@Onilinxxidk if you started yet but if you plan on doing sleep restriction the lowest is 5.5 hours but to safely start is 7 or 6 hours.
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