Hyperarousal (Mining the comments # 30)

[@staceyhesman]

Sometimes I really don’t want to do anything else but lay there. But after hours of that and also trying other things, I am miserably bored and feel like the night will never end, and break down. I’d love a video on how to handle the painful hours of boredom.

[@cristianzor_scs]

Hello @staceyhesman I will post a video on your question that will come out on Monday 1:00pm CST 😊

[@staceyhesman]

@@cristianzor_scs amazing, thank you!

[@ianquigley5070]

Thank you Cristian for sharing your own personal experience and reinforcing the Sleep School approach ❤

[@cristianzor_scs]

Thank you for your support, when I was struggling it was helpful to hear other people’s personal stories.

[@eieiki67]

Thank you for this video. I feel like I have residual fear. After I have some good nights, I start thinking again hyper arousal may come and I feel very anxious on that night. Of course my nights like that are not good. How should I not think about hyper arousal things?

[@cristianzor_scs]

Keep moving forward, know that it takes time for the subconscious to see that it is face. Be patient in this difficult journey.

[@GenieB94530]

Thank you Coach Cristian! What I got out of your explanation is that I was blaming CBT-I for my hyperarousal. The hyperarousal is from my fear and anxiety about being awake. After I posted the comment I decided to just get into bed and not read in bed. And most nights I fell asleep even if i was a little anxious. Reading in bed became a sleep effort because I would keep reading until I fell asleep. Your last comment is spot on for me! I do get new thoughts that pop up😯 I will remember that my brain is alerting me to keep me safe and it is normal. You have helped me relieve some pressure🌬

[@cristianzor_scs]

That is wonderful to hear Genie I am so happy this was helpful 😊

[@kimjane7172]

Hi, thank you for posting this video it was a very good video😊 When I came of sleeping pills I suffered with paradoxical insomnia every night for months and it was absolutely awful. Now I have hypersleep and I now know that I'm sleeping because i dream so much with hypersleep and i dont really suffer paradoxical insomnia now. Do you think my insomnia is slowly improving and my hyperarousal is coming down? Should I see this as a positive? Thank you

[@cristianzor_scs]

It certainly sounds like you are moving in the right direction Kim 😊

[@pergolafish]

Thank you for this video which applies to me right now. I’ve been in the insomnia immunity program a bit over a month. My sleep has improved a lot. When I sleep “well” I wake up super early but go back to sleep. Other nights I can’t go back to sleep. I know monitoring the length of sleep isn’t the best, but I get 4-5 hours on the “bad” nights. I just had 5 “good” nights followed by 3 “bad” ones. Anything I can do to break this pattern? The bad nights are much better than before the program but I really dislike being awake for hours before sunlight and experiencing the sunrise while unwillingly awake. I am trying to accept and lean into the negative emotions that arise but I really value the increased sleep. It just seems that some nights the hyperarousal “wins” and sometimes it doesn’t. I suspect seeing more sleep as a win isn’t helping but to be honest I really like the nights with increased sleep so much more. Any comments would be welcomed, thanks again.

[@cristianzor_scs]

I completely agree, the more you see good nights as a win the more monitoring you will do. Be neutral about the outcome since you cannot produce sleep. This is the new normal for now, give it no attention (I know it’s difficult I’ve dealt with this also) and things will improve with time.

[@handiwal44]

Thanks Cris - I have a question related to hyper-arousal. I feel like I am slowly getting to control the fear of not sleeping that results in hyper-arousal but is there a case that any other hyper-arousal would also causes not to sleep. Again, I think I am get a good handle around fight or flight response related to the fear of not sleeping but am still in the speed bump phase due to other issue that causes hyper arousal which would then causes me to not sleep.. thanks

[@cristianzor_scs]

Coach Richard just posted a video that I believe you will find super helpful in answering your question kzbin.info/www/bejne/mqWspmiXjc-IipYsi=RrT8JvoVVoaaQsqH

[@Mimijona]

I often listen to podcasts that are interesting enough but not super interesting and that is something I can do with my eyes closed. Used to listen to asmr, but I needed earphones for that and that wasnt always practical.

[@Sashasprings22]

Coach can you please answer my question. I was struggling with sleep onset and only sleeping for 2-4 hours before but after reading coach Daniel's book and following the gas snd brake method, I now sleep 5-7 hours but I cannot sleep consistently for 7 hours straight, either my sleep is fragmented ( I have frequent awakening) or in segments ( I sleep 3 hours in the afternoon and 3 hours at night). I also dont feel fully well rested. Can you please suggest me what's happening to me?

[@cristianzor_scs]

Most adults sleep an average of 6 hours I don’t know if I sleep that much so expecting to get “x” hours of sleep may increase your pressure to perform sleep something that we have no control over. Implement the timeless sleep window and avoid tracking how much you sleep. Take a more passive approach will help.

[@Mimijona]

I relate to the light coming in early morning in the summer already before 5am and that wakes me up. Its annoying but I know what it is. I dont like sleeping with an eye mask all night so I put it on in the morning and I know why I am waking up and just put it on and usually fall back asleep fine. If not I give rain sounds or a podcast a try if I feel I really need that extra hour or two to sleep.

[@cristianzor_scs]

I use the eye mask in the morning also 😊 it’s the best

[@OK-Take5]

It helps to have others asking questions that might have not come to me to ask so these and the kind, measured answers are helping so much. Even during the day, I can tell a difference in my thinking. So, who knew that the insomnia was a symptom of constantly ongoing thought patterns? My poor brain was always springing to attention and that was wearing it and my body down to shreds. I can't wait to see where this takes me.❣

[@cristianzor_scs]

That’s great to hear that you are learning and things are improving for you. This journey will take you to a better place than where you were before, it did for me 😊

[@michellechang2538]

Totally agreed ! I did my CBT-I two years ago, it sets foundation for the concept but still not completely helped my insomnia. As you said, CBTI was a bit too rigid, it makes so hard to relax and sleep peacefully……after nonstop listening Daniel and the sleep coaches like you, I finally get further understanding the real cause of my insomnia anxiety, thank you 🙏 again for sharing your insights genuinely !

[@cristianzor_scs]

Pleased to hear you found the information helpful Michelle 😊

[@DrZero07]

Did you do sleep restriction therapy as part of CBT-i? I am trying that but it is not easy.

[@Stuffed_chicken]

Thank you for this, much needed!

[@cristianzor_scs]

Thank you for your support

[@jelenat1271]

Hi Cristian , thank you for the video very reassuring . I have a question no matter what time I go to bed I would wake up at 5 smth and not being able to get back to sleep. Started the timeless sleep window. This pattern has been going on for over a year now , occasionally I would be able to get past my wake up window for a few days and then it’s back to 5 smth.

[@cristianzor_scs]

How did you respond on the days you slept past 5am?

[@jelenat1271]

@@cristianzor_scs full of joy as felt well rested and like my old self :)

[@cristianzor_scs]

@@jelenat1271 Patterns can start and the more we try to fight it or change something we have no control over like sleep the more pressure builds. As pressure builds our mind becomes more focused on changing it so then we have conflict. Allowing it to be without a timeline will help but it takes time. No conflict, no problem, no pressure.

[@lxfj2128]

Question does not sleeping make age faster or is that another sleep myth like lack of sleep makes your health bad

[@cristianzor_scs]

Myth 😊, not run into any studies yet that shows otherwise.

[@nazirhamirani]

Is it possible for you to have a different pricing for people from developing countries...the one on one at 110 per hour is too expensive for me

[@thesleepcoachschool8192]

Hopefully one day we will have coaches all over the world who can charge what is a reasonable fee locally… in the meantime, hope the free content and Q&As will help.

[@ScentedBeautyCastle]

Thanks Chris! Love listening to you! I do well for a month and then it comes back with hyperarousal. I have no symptoms like I used to, though. My speed bumps are becoming less intense and not as long. I just accept and roll with it. I stick to my window, and it fades when it fades.

[@cristianzor_scs]

Thank you Kristen I appreciate your support 😊