How to overcome insomnia - Week 1

SUMMARY
In this video I go over the first steps to overcoming insomnia.
// SLEEP SERVICES //
www.drorma.com/
// SUBSCRIBE //
Put Insomnia to Bed channel / putinsomniatobed
WHAT I DO:
I help people overcome insomnia and get good sleep (without medication, drugs or supplements).
To Your Sleeping Better!
- Steve

[@PutInsomniaToBed]

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.

[@davidpeden3025]

Just listening tothis is a cure for isomnie. It will put you to sleep.

[@PutInsomniaToBed]

Great, you're cured David.

[@kris10patt]

I am so excited about this series! I will be watching each one!

[@lesliejohnson3413]

Was so disappointed i could not afford this program. Was really looking forward to getting your help as I can tell you know what you're doing.

[@mikecar52]

Michael Breus youtube channel and website also gives excellent free advice on sleep. Mindvalley and maybe other places, there is a program of his called Mastery of Sleep too.

[@DarthMando90]

Just wanted to say thank you. I am attesting that this works, albeit I have not done this therapy consistently/ correctly. This will certainly help me and I am restarting today!

[@donnavorbach215]

Thank you ! You give me hope!❤

[@sodas32]

It might just be metabolic, I was over exercising, under eating and not getting enough carbs which resulted in several nutritional deficiencies etc (thought I was being healthy at the time) unknowingly I was putting my body in a catabolic state which will cause the body to stay awake and alert, as it is meant to. Think about what you are doing and what messages you are sending to your central nervous system via the way you eat exercise and live...you might be putting your body in survival mode and its simply doing what its meant to be doing. It took me a long time to work out, I had put myself in a form of metabolic burn out. I did a sleep study, sleep hygiene, saw various sleep experts...they all missed this and the treatments offered were not relevant for what I was experiencing. I hope this helps some people out there, it can be very frustrating particularly when you don't know why it is happening.

[@kufudokungfu]

how did you figure this out

[@sodas32]

@@kufudokungfu had lot of thinking time, while laying awake over that terrible period of insomnia! I had very stressful periods in the past and could always sleep, so just needed to work out what I was doing to put myself in that catabolic state, once it clicked it all started falling into place and made complete sense. looking back seems so simple but I was searching for answers in the wrong places

[@kufudokungfu]

@@sodas32 I was doingthe same training hi intensity toward. The end. Of the night currently stopped to. Train at night starting in the morning I was taking antidepressants for a few. Days then. Decided to come. Off them. My self I know shouldn't have but didn't want to be on meds but currently taking melatonin kida helping trying to go. Bed at the same. Time and not to Much screen time i have to keep my. Stress levels down I been good for a. Few. Days now yesterday wasn't not were I went wrong prob stress level was a bit high in the day trying to meditate I will see a specialist on 26 October this month unfortunately it Gona cost but I hope it help no as we know no sleep for weeks on end isn't a good feeling

[@sodas32]

@@kufudokungfu yeah it's tough to get through, but you will, make sure your eating clean and enough and not skipping any food groups (2500 cals at least) avoid all stimulants...stop intense exercise for awhile and let your body rest. That alone really helped me, its impossible to relax and meditate if your body is in a catabolic state, sleeping pills, sleep hygiene and pills did nothing for me, I focused on getting more anabolic through diet and easy exercise and found my way out,. Don't stress if you don't sleep, try relax and know your resting...I hardly slept for over a year and was fine (although felt like shit in the mornings!) Took me over a year to work out the problem and close to another year to get back to a normal state. This may help-kzbin.info/www/bejne/j4fRkqiqe9JqfLM

[@lizethfigueroa109]

Thanks so much for your comment. It's going to help so much. That's exactly what am doing. Over working out not enough carbs not sleep good. I think your comment is going to help me tremendously. Thanks again.

[@lesliejohnson3413]

However am thankful for these videos bc it gives me an idea of how your program works.

[@charmainehutchinson7281]

This is good but I think there’s other ways I had bad insomnia started in 2019 I had a burnout in my system that affected my health in many ways I was lost bec the Dr could not help me I went 7 nights without sleep I was beginning to hallucinations, I body was num , I came down with chronic ibs But I decided to fight without meds It was difficult these are what I lean 1 - you must start talking to yourself 2- tel your you will not fear the pain ang thr experience 3- stop planing your life around your insomnia rather think about how u use to act before you had insomnia ang stsrt acting like thst 4- practice deep breathing 5- work at removing negating thought ang stsrt doing things to have fun 5- thr biggest part is work on the fear anf panic or anxiety by accepting it

[@ElenaRata-iv5pk]

You’re are so brave good for you. I’m working on my fear as well. It’s hard but I take each day like it is

[@AjithKumar-jm8cv]

Hi Steve sir, I'm very glad that you are helping people, i have insomnia problem for past 4 years still struggling alot on personal life, i saw you have uploaded complete CBT treatment on your channel. But i don't see them now, was that removed? Please help us to get that it will be great help and life saving moment for me. Thanks

[@germanshepherdmom1143]

Is 10 pm till 4 am a good sleep window. Sometimes I run awake 2 hours before I get to sleep. It’s very hard for me to stay up till 10 or 11

[@wasimh2104]

I did sleep restriction for week 1. Slept 6 hours for 4 nights 5 hours for 1 4.5 hours for 2 Sleep efficiency =81%. I shall go to bed 15 mins later this week, but I noticed I still wake up once in the night, why is that? And does following this process eliminate that?

[@kimleggiero8789]

I have gone through a lot of your information on KZbin and went to your website for the program but I need more Hands-On I know that everything is done remote but I need more than just a online I would need to see if I could at least speak to you by phone or by Zoom each week to check in and ask for your advice do you have that type of program

[@GehMemories]

keeping sleep logs will interfere with your sleep, as you can't estimate the time by not looking at the clock...you'll probably end up with more anxiety and keeping a sleep log won't reflect the actual sleep patterns. I've tried it I find it will create more NSTs. On another note, your sleep log doesn't address naps during the day?

[@suspendedmofo]

one simply does not nap during the day if you fckd by insomnia at night

[@GehMemories]

@@suspendedmofo I am trying out CBT-I and I do get that one is not suppose to nap no matter how strong the pull is during day time 👍

[@rebekahbrown4052]

Yes the sleep log made me MORE anxious and the insomnia much worse

[@brendaseymourradford1173]

I believe that over the years I have trained myself to Sleep only 4-5 hours a night! I had NO IDEA I was Causing myself to become Hypertensive !! My BP started increasing slowly to 130/82 at about my 40’s. And, in September 2022 I was critically effected BP 204/104 !! Now, I realize at 74yo that I should have been getting NO LESS THAN 6 hours of sleep per night. So, is it possible that my Circadian Rhythm has been altered or thrown off ?

[@wasimh2104]

How much can I shift my bed time? 30 mins okay per night.

[@haroldpersad3760]

What about those with thinnitis. Trinidad using sleeping tablets

[@NinaSitum-hn7yn]

What are negative and what are positive sleep thouhts?????? Please

[@user-mr4li9rk6v]

Hi! Doctor! I listened your presentation and I believe you can help me how to cure insomnia! I have been struggling with insomnia for years and now I am on medication! I am asking for your assistance! How can I contact you?

[@nyirahabimanajacqueline]

Hello my name is Jackie I have 27 years old from Africa Rwanda. I like your video but I have a problem of insomnia about 2 weeks and I try to use the 5 steps your tell us but I fair please help me

[@lailaabdullahi6921]

Can this method work with a rotating shift that includes working mornings and nights in the same week?

[@PutInsomniaToBed]

It's more challenging to do it when you can't establish a regular sleep schedule. It would depend on how variable the shifts are and how that affects your sleep schedule.

[@gideonweststrate2746]

So how to make the mind reconnect bed with sleeping instead of being awake? Last week i slept every night for 2 hours but it took me like 4 hours being awake before i got into sleep... do you suggest to go out of bed? Ive tried that 4months ago but it was also frustrating.. hoop you can give me some advice. Sometimes i feel so hopeless... Looking forward for your reply. Thank you, Gideon

[@PutInsomniaToBed]

Hi Gideon, sorry to hear about your sleep troubles. I would watch my series of videos "How to overcome insomnia - step-by-step which you can watch here kzbin.info/www/bejne/rXa4iJqpfsZ8r9E This covers how to overcome all the types of insomnia (mid-night awakenings, trouble falling asleep and early morning awakenings). There is no one quick tip to solve this. There are several things you need to do, which I explain in the series I linked to above. Thanks

[@geraldineanas9703]

Hi I am from the Philippines. I want to avail cbti

[@Trinison7]

It's a dinamic process that cost lot of money and not covered by insurance. This is show unfortunate for in this day and age people are financially suffering and not CBTI doctor makes it affordable.

[@wlliamrychart9888]

How can I get this spreadsheet? I will pay of course.

[@kl3625]

So at this point do you continue all your bad habits? And keep track of that too? For instance I take melatonin I take my phone to bed and look at it I listen to stuff at night. Is this a baseline of all your habits including naps?

[@PutInsomniaToBed]

Yes, for week 1 to get the baseline, just keep doing what you've been doing and record all the data. That includes everything you said.

[@bimbovillar1084]

If I'm on medication am I supposed to stop taking it during Week 1?

[@PutInsomniaToBed]

No, in week 1 you are getting a baseline measure of what you're currently doing and what your sleep pattern is. So everything should stay the same. But make sure you consult with your doctor/prescriber before making any medication changes.

[@haroldpersad3760]

Talk about tinnitis people Trinidad

[@vedrakuca]

I lost my husband 7months ago from consequence of bizarre sports accidenc. This is whx I have problem sleeping. I sleep for 3h wake up full of deep deep sadnes and anxiety. I take xanax and sleep for 3h more. What should I do?

[@donnavorbach215]

Prayers for you! Try saying the Rosary. I will remember you in my own. I recommend watching Near Death Experiences. Hoping you will feel your husbands presence with you fir comfort!

[@kufudokungfu]

Keep. The mic on

[@user-oc2pk9pc3l]

Pls how can I register for CBTi my life is upside down pls save a life

[@jdix5651]

Do you've health insurance? If not try to keep a sleep log in on paper or in your phone. Here on KZbin they've some videos about CBTI.

[@nusratjalil4401]

I am taking sleeping pills everyday for the last one year no pills work for me anymore with a pill I get four hours of sleep.I was rushed to emergency because I was extremely drained out.The emergency didn’t hep as I had no ailment.I live in a third world country where there is no help for treating people like me.I am a visitor I thought you could help as I cannot afford to see a person you recommended please help me.I am 75years old I dread every night😢

[@jdix5651]

How are you doing?

[@lonniebailey4944]

How do you get this chart???????????

[@PutInsomniaToBed]

Hi Lonnie, you can get the chart inside my insomnia program, which I just started offering for free on this channel. You can learn how to join the program in this video kzbin.info/www/bejne/oHO3p36IaLqoerM

[@ReturnOfTheNerdStarWars]

I have OCD and Tourettes Syndrome, this doesn't work.

[@wlliamrychart9888]

can I hire you as my coach. Getting desperate.

[@MichiganOutdoor]

Are we able to download this sleep log excel spreadsheet?

[@germanshepherdmom1143]

Is his service very expensive

[@lonniebailey4944]

Everyone have diff opinions ???? What make you diff, huh!

[@nancyswan9547]

Um,um, it would be better if you got to the point um, you take 30 minutes and it's worth 10. Just saying um...