Our response to anxiety rather than anxiety itself can give insomnia the oxygen it needs to survive

Ready to get your life back from insomnia? Learn more about the sleep coaching programs I offer at insomniacoach.com
Anxiety itself doesn’t have to be a barrier to sleep. In fact, quite often, it’s our reaction to anxious thoughts that can make sleep more difficult. As soon as we try to fight or avoid anxiety, we are more likely to get really caught up in the anxiety struggle - and this is when sleep can become a lot more difficult.
Cognitive behavioral therapy for insomnia (CBT-I) often encourages us to challenge, evaluate, and perhaps even try to modify our thoughts - and that’s based on the premise that many of the most challenging thoughts we have might not be entirely accurate.
Here’s the thing, though - our thoughts don’t really matter all that much because, at the end of the day, they’re thoughts.
Thoughts can definitely make us feel uncomfortable, but they cannot harm us and they do not have control over our behaviors. So, it doesn’t really make a whole lot of sense to put effort into trying to control them - especially when we consider how much effort this often requires!
Related video:
Get rid of chronic insomnia by getting rid of sleep efforts and safety behaviors: • Get rid of chronic ins...
Thoughts do not control the quality of our lives - our actions do. Our behaviors are, ultimately, what determine the kind of life we are going to live - we can engage in behaviors that move us away from the kind of life we want to live or we can engage in behaviors that move us toward the kind of life we want to live. And we can do that even after difficult nights and even in the presence of difficult thoughts.
Related video:
What to do when daytime activities feel more difficult & less enjoyable because of chronic insomnia: • What to do when daytim...
Instead of trying to control our thoughts - instead of trying to get rid of all the difficult thoughts and feelings and emotions we have as human beings - it can be more helpful to control our behaviors. And this is where focusing our attention onto the function of our thoughts (what we do in response to them) rather than their form (what they’re telling us) can be helpful.
Instead of disputing our thoughts, instead of trying to think positive, instead of evaluating our thoughts for accuracy, instead of fighting them, instead of trying to avoid them, what if we simply make some space for them?
Related video:
If you can react positively to difficult nights of sleep you might start to enjoy better sleep: • If you can react posit...
We just cannot get rid of difficult thoughts and feelings and emotions - and yet, we do not need to because our actions and behaviors are what determine whether we live the kind of life we want to live. The more actions we take that move us toward the life we want, the richer our lives become.
Related video:
Adding more enjoyable moments to your life and planning fun activities reduces the power of insomnia: • Adding more enjoyable ...
The more we can live life in alignment with our personal values, the less we might struggle with the more difficult aspects of our lives because they will start to consume less of our attention and have less influence over us.
If we can repeatedly practice living the life we want to live regardless of what’s going on in our mind, and regardless of how we sleep, challenges such as anxiety and insomnia might start to become less influential and less problematic.
▶ Subscribe to the Insomnia Coach channel (and be sure to click the notification bell afterward so you don't miss any videos): / @insomniacoach
My name is Martin Reed and I am the founder of Insomnia Coach®. I offer sleep coaching services that give people with insomnia all the skills and support they need to enjoy better sleep for the rest of their lives. I also offer a free two-week sleep training course for people with insomnia at insomniacoach.com/sleep-train...
You can also find me here:
Website: insomniacoach.com
Twitter: / insomniacoach
Facebook: / insomniacoach
Instagram: / myinsomniacoach
All content found on the Insomnia Coach 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 any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.
#insomnia
#sleep
#anxiety

[@InsomniaCoach]

All content found on the Insomnia Coach 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 any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.

[@CuriousGorillaIq]

Question cbti: how do you know to add more hours to bed time? How do you know you are getting ‘better’ sleep does your sleep have to be consistently uninterrupted for a whole week before you add more time or what? Thanks!

[@InsomniaCoach]

​@@CuriousGorillaIq We usually look to extend the sleep window, perhaps by 15 minutes or so, when you are filling the vast majority of your sleep window with sleep. In terms of the numbers, this is usually when you spend at least 85% of your sleep window asleep and/or when you typically fall asleep within 30 minutes and spend less than 30 minutes awake during your window over the previous week or two. I share more information on sleep restriction on this page: insomniacoach.com/sleep-restriction-therapy/

[@sujoudsaqer3433]

Hi Martin, thank you so much for these videos. They have been extremely helpful and reassuring. I have a question. I’ve been having muscle pain due to lack of sleep for the past few days. This gives me anxiety about the possibility of these pains persisting for a long time. I wonder if you have any tips from experience regarding managing this issue and the resulting anxiety about it.

[@InsomniaCoach]

@@sujoudsaqer3433 It's normal for your mind to generate anxiety when you're in pain - after all, your brain is there to look out for you and try to protect you from obstacles to your wellbeing. I think one of the best things we can do is to acknowledge when we feel anxiety and to make a bit of space for that emotion to exist. We then shift our attention to our actions and engage in behaviors that are aligned with our values and help us move toward the kind of life we want to live - even in the presence of pain and difficult thoughts and emotions.

[@sujoudsaqer3433]

@@InsomniaCoach thank you! Yes and I do believe that anxiety intensifies the pain… As far as I know, pains resulting from sleep loss are temporary and not as permanent as they may seem. Do you possibly happen to know if that is a myth or actually true?

[@tombellamy4857]

This guys content changed my life. He really helped me understand that insomnia itself is not a problem, and that it's our response to bad nights that keeps the problem going. Surrendering to this changes everything. I now think of sleep as a symptom of 'letting go' rather than 'a task'

[@InsomniaCoach]

Wow, this really means a lot, Tom. It sounds as though you are well on the road to freedom from insomnia! As you implied, we cannot control sleep - but we can always control our response and it's our response that determines whether we create/maintain good conditions for sleep and move toward the kind of life we want to live or whether we do the opposite.

[@gigi1332]

He has helped me tremendously. 🙏🙏

[@memento_mori6019]

Agree wholeheartedly. I’m sooo glad I found Martin’s content

[@andrewb50]

If your suffering with insomnia or had sleepless nights due to anxiety just want you to know your not alone, for years I’ve had this on/off sometimes I’m great and can get 9 hours then a grotty week comes and I’ll get 9 hours for the week. I find it helps me to know others experience these feelings, and through Martins videos I can brush it off not all together, but it just makes it that less intense.

[@InsomniaCoach]

Thanks for sharing, Andrew! I think the comments shared on this channel are testament to the fact that nobody is alone in this struggle!

[@chriscocores]

It does in fact help to know we’re not alone friend. Good luck and God Speed! 💪🏼

[@tomgnau]

"Many of the most challenging thoughts we have may not be entirely accurate." What a beautiful sentence.

[@lesliejohnson3413]

Martin Reed....I truly believe God led me to you. I've spoke with you briefly about your program but just by listening to your free content I already have this miraculous shift in my thoughts and beliefs. CBTI is the key that unlocks everything sleep related. Thank you Martin for your free content and for all you do.

[@InsomniaCoach]

Thank you for sharing, Leslie! I appreciate your kind words.

[@jordanc1910]

You are correct, I've been dealing with severe insomnia for years now. And while most people think it's medically or physically "something wrong" with their brain it's actually not.. its the thought process.... call me a liar or uneducated or whatever you want but I wouldn't wish my insomnia on any of you... you complain and whine about only getting 5 hours... if I got 5 hours I'd be more full of energy and energetic than you could imagine. So you ask well how much do you get. Well when I'm on night shift I get anywhere from 2 hours to 4. And I can tell you this... I've been up for DAYS unable to sleep... what kept me from sleeping?? Thinking about it...... everytime I am unable to sleep it's because I think about it... you always hear that saying "don't look down" when someone is on something high in the air... well it's true.. you're only afraid of heights when you look down... if you focus on the platform you're standing on you won't think of what's below.... you're only as high as what you're standing on.... same with sleep.... you only stop sleeping when you think about NOT sleeping.. it awakens your arousal system and it triggers your adrenaline on a very low scale but enough to keep you focused on that fact that you're not sleeping and that inevitably keeps you thinking and keeps you awake. In order to sleep you need to stop thinking all together and drift into sleep.. just stop thinking and relax and it WILL come. It's just like blood... all humans have blood in their body... well every working brain on earth WILL sleep if it's given the proper requirements to sleep amd that's where NOT thinking comes into play.... its very difficult but yett true... or even better BELIEVE you're going to sleep and trust that you will sleep and you will. Jesus said "according to your faith be it unto you" that has its proper place but I use it everything in my life and He was correct. BELIEVE you will sleep and you eventually will.

[@InsomniaCoach]

Thank you for sharing, Jordan! I love your analogy about heights! At the end of the day, all those difficult thoughts and emotions are the brain looking out for us; imagine being at a great height and not feeling any fear, hesitation, or trepidation - without those emotional passengers, I suspect we'd be *more* likely to fall.

[@Jimmy-ke5ls]

@@InsomniaCoach I’m having issues idk if it’s normal but I can’t feel my tiredness or sleepiness. I yawn and yawn but never tired I try close my eyes and try sleep but I can’t I’m just not tired my mind won’t let me sleep .. when I force my self to close my eyes and sleep it feels like I’m not sleeping but when I look at the time it’s been 4 hours have went by but I don’t think I feel a sleep it’s just a weird feeling I’m scared and don’t know what to do my head feels tight and foggy .. I’ve been trying to take stuff for sleep but noting works I just stay up and up with no sleep .. I need. Help

[@tombellamy4857]

@@Jimmy-ke5ls You sound exactly like me up until last year. I was like that for 10 years - Unsure if I've slept, trying medication, worrying about it etc etc. The reason you're unsure you've slept is because your brain is aroused the second you wake up. If 4 hours have gone by in seemingly no time then you've almost certainly been asleep. It just feels like you haven't because your brain has become conditioned to monitor how much you've slept, so you wake up and are instantly alert! Which makes you question if you slept at all. You just need to let it go, the whole actively thinking about it thing, just let it go. Your mind will automatically try to focus on it subconsciously, and at this point you need to actively observe the thought without judgement, realise its unhelpful, and consciously focus on something else. Also you said when you 'force yourself' to sleep. Think about it, being asleep is a symptom of bring relaxed, and not trying to so anything, so forcing yourself to sleep is completely the wrong approach, you need to simply relax, not think about it and shut your eyes. If you don't sleep, you don't sleep, just accept it, and remind yourself you always will eventually. Don't treat sleep as an activity, treat it as 'letting go'. You do not put effort into sleeping, you moreso give up on being awake if that makes sense. It takes time, but if you approach your difficulty with sleeping as something you can't control and just allow it to run its course, you'll sleep better sooner rather than later. Your issue is with anxiety and worry, not with sleep. Trust me, I've lived it and changed it

[@InsomniaCoach]

@@Jimmy-ke5ls Yawning isn't always a symptom of sleepiness - when we are sleepy we typically find it really hard to stay awake (our eyes might start to close, our head might start to jerk, etc). You might find these videos helpful: How to address paradoxical insomnia (sleep state misperception): kzbin.info/www/bejne/p2fMg5mKaJ2jg7s How to know if you are fatigued rather than sleepy (and why it matters): kzbin.info/www/bejne/sJuVdodugdmDbaM

[@InsomniaCoach]

@@tombellamy4857 Thank you so much for your contribution!

[@user-fm1bk1mz3w]

Seems like very useful insights. I often wake up early morning and I make the anxiety worse by worrying about the impact of the lack of sleep on my fertility (I'm in my early 40s and been trying to get pregnant for almost 3 years). I probably should just let that go. In the other video it was a great reassurance that deep sleep is the first half of the night. Yet, I just feel so much better, physically and mentally, if I slept 7 or 8 hours compared to 5 hours. Those nights when I sleep 7 or 8 hours I am much less likely to experience anxiety during the day.

[@linakhalil7112]

Please don’t stop making these videos. They are incredibly helpful. I am so grateful. X

[@InsomniaCoach]

I have no plans to stop - thank you for your kind words!

[@scorpion8375]

This man is a genius. Great psychologist. Helped me with something that destroyed my job, destroyed my family and soon would destroy my life. Thanks to his advice I'm better day after day

[@Dajlec]

Martin, you were sent to us from Heaven. And I am not even religious saying that...3 years ago I lost my 2 year old son in an accident. Soon after I developed extreme sleep anxiety, resulting in depression during the day, which in terms triggered more anxiety. I had help with 3 different psychiatrists, ended up on Xanax and eventually (thanks God) switched to antidepressants. But no one could help me, really. It took me 2 years to find your channel and it changed my life. I have watched all your videos and boy how it changed my perception. For about 1.5 years I was free....but couple of days ago I had a sleepless night because my wife was on a business trip and I could not reach her, so I started panicking and convinced myself that something bad happened to her. In the morning she called me and all was fine, but I drifted back to where I was 1.5 years ago. Now I'm again feeling anxious before sleep, with adrenaline rush immediately when I close my eyes...so I am re-watching all your videos again. Do you have any suggestion how to deal with this kind of relapse? Thank you so much for everything you do, please never stop!

[@michaeleranciato4558]

Thanks coach I've only been listening to your stuff for a short time and I have to say my sleep is already getting better it's amazing slept seven and a half hours last night only waking up once of course it's not always that good but it's getting better never had insomnia till this year I'll be 62 next month my sleep has been crazy for the last 6 months but I know people go through this their entire life and that really sucks but I have to say after listening to a lot of your videos mr. Insomnia coach I know there's hope for a lot of people out there keep up the great work peace✌️

[@InsomniaCoach]

Thank you so much for sharing, Michael - it's great to hear how well you are doing!

[@bobGmitter]

What you resist, persists

[@donmissit87]

Here again for a relapse, I call them insomnia season, which always last at least a week then it goes away, but listening to you coach, always helps me go through these seasons (which are not often) Right now I'm at thr worse night, ZERO sleep at all, not a bit, 7 am and feeling tired but no sleep 😅 oh well here we go again. 2 or 3 more days and I'll be fine again

[@Poke-Chann]

This is me I think. I’m on my second one since a really long one. It’s so difficult to stay positive but I’m healing slowly.

[@donmissit87]

@@Poke-Chann i switch to zero coffee Problem solved

[@carlranger8060]

Informative, articulate and comforting. You Sir are a Hero!

[@robbatayaki5505]

inspiring words that go beyond the subject of sleep. Merci beaucoup !

[@Fruitbasket5101]

You're spot on with your content. Sometimes people may hear this and not fully understand until they are in a situation where insomnia seems to hang out. It's amazing how you can apply these CBT and once you grasp this, bye bye insomnia!

[@InsomniaCoach]

I appreciate you sharing your thoughts, and your engagement with the channel, Stephen! Thank you!

[@june8898]

Martin, this was a great one! Thank you!

[@InsomniaCoach]

You're welcome - thanks for letting me know you liked it!

[@ingridgrattidge5887]

Thank you.

[@screamingpiano]

Cindy here. Going back to this wonderful channel again. Martin, your advice is so spot on and GOLD. I've continued to have an excellent relationship with sleep and wakefulness since our last interview. Even with a recent massive sleep "setback" triggered by a return of my general anxiety/panic, I navigated through it without fear or frustration. Your advice doesn't just "work" for insomnia, it works for every aspect of mental health. I consider myself to be extremely mentally well these days regardless of the presence of "distressing / problematic" thoughts and sensations. As you say, thoughts are just thoughts. And so are sensations. We cannot control them. They are allowed. I'm very good at living my best life regardless. I am bulletproof. 😁 Thank you Martin once more!

[@InsomniaCoach]

Hello Ms Bulletproof - it's wonderful to hear from you! Thanks for sharing that you experienced a return of some really difficult thoughts, feelings, and emotions. Their appearance tells us that you are a human being who experiences the full range of human emotions! It sounds as though you have become a lot more resilient and skilled in choosing how to respond to all that difficult stuff. I totally agree that we can use the same new/more workable responses to insomnia with other challenges and struggles in our lives, too! How's that cute baby of yours doing?

[@screamingpiano]

@@InsomniaCoach Hahaha thanks Martin! It truly gets easier and easier to handle whatever comes your way, the more knowledge and experience you have. You still feel the pain acutely, but you're not flailing blindly against it anymore. Just letting it be without trying to "fix" or "change" it. And focusing on things that truly deserve your attention. She's growing so fast! Sick at the moment, daycare bugs are brutal. But when she's well, she's walking, climbing, babbling, making me laugh every day with her silliness. She keeps me going on the hard days! Out of my brain and back into the flow of life. 😊

[@InsomniaCoach]

@@screamingpiano Fantastic stuff! Ugh, I hear you on the childhood bugs - I've never been sick so often since I've become a father!! Yet, at the same time, we accept catching all those nasty bugs as being a necessary part of all the joy and enrichment our kids bring to our lives, right?

[@mariarooney6262]

This video has helped tremendously. I’m going to look at my thoughts more objectively and do my best to go forward with the actions I want to experience. I have done that before, yet it seemed something would happen and I was made to continue going in that direction, even though I knew it was the way I needed to go. Thank you for your videos. I have been doing what you recommend.

[@basiabarbara3365]

Thank you Martin for wonderful support that you give through your videos🙌🏻

[@InsomniaCoach]

Absolutely - you're most welcome, Basia!

[@pilarboutte392]

For the past 3 years I have not quite understood the concepts here on your channel, and I didn't really relate to how the principles applied to me. 3 years later and I now SEE! It's astonishing and works.❤ The principles have also cured me of many chronic health issues. Very interesting stuff indeed.

[@pradeepvr2486]

Nicely said Martin, hats off to you

[@InsomniaCoach]

I appreciate that, Pradeep - thank you!

[@TheMgarvey]

This was the most beneficial talk on insomnia that I’ve heard.

[@InsomniaCoach]

That means a lot. Thank you for sharing.

[@thedesignjourney953]

I've had severe stress causing hypnic jerks, leading to sleepless nights. Even when I do sleep, I wake up at 2 or 3 am, then struggle to fall back asleep. Here is the solution. Don't worry this will work. Step 1 Massage: 1.Put some oil on your hand and rub it on the bottom of your toes. 2.Press the bottom of each toe from big toe to pinky toe, starting gently and increasing pressure. 3.Pinch the base of each toe gently. 4.Massage the entire bottom of your feet, including the ankle and heel, with oil For each foot, follow these steps and use paper to soak up extra oil. Don't forget to wear socks. It's crucial. Use aromatic oil to prevent any bad smells from the socks. Make sure you have different socks for bedtime: ankle-length for warm weather and full-length for cold weather. Step 2 Breathing exercise followed by meditation: Breathing Exercise: A. Posture: When you're ready , either sit or lie down on your bed. If you're sitting, ensure your back is properly supported for comfort. B. Technique Working Principle : Fold your thumb inward, tucking it inside your four fingers. Then, focus on your breath and notice the airflow. You'll observe that when you fold the left thumb, the airflow is more prominent in the left nostril, and vice versa.

[@felixmejia6788]

Thank you for the info and your knowledge. I'll be watching a lot more vids

[@InsomniaCoach]

You're welcome, Felix!

[@tagthorpe5920]

Thanks!

[@InsomniaCoach]

You're welcome, Tag!

[@henrysmama2874]

This video came at a perfect time for me. I'm going through another bout of insomnia (in anticipation of a big cross-country move) and this was very helpful in re-centering myself and my anxiety. Your videos, techniques and 2 week course have helped me tremendously over the past year!

[@InsomniaCoach]

Thank you so much for sharing!

[@VintageTubeTone]

This discussion is brilliant and goes way beyond sleep therapy into psychology, philosophy, spirituality and the principals of transcendental meditation. I'll bookmark this video and listen to it repeatedly over the years.

[@InsomniaCoach]

Wow, thank you so much for your kind words! Glad you liked the video!

[@pilarboutte392]

Agree with everything above. The whole thing is quite amazing. This channel and a couple other sources have helped me with unreal insomnia but also chronic illnesses, mood and medication "problems", and the like. Thank you Martin.

[@patwarburtonr7488]

If we step out in faith you will make a way for us. You will be our shield and our strength will be rewarded. Give us faith to be obedient to your vision for our lives. 🙏 🙏

[@mountaingirl6479]

I think this is my third time to watch this in 5 days. It’s really helpful!!! Refocusing how I look at difficult thoughts and emotions - something I can really practice! It has helped a little already but I need a lot more practice! 😊

[@InsomniaCoach]

Thank you so much for sharing! Yes, this takes ongoing practice - new skills usually require a lot of practice!

[@silverwolf3162]

Thank you Martin ! Great content as always. :)

[@InsomniaCoach]

That means a lot. Thank you - and you're very welcome!

[@zoobabyhindiguy2973]

@@InsomniaCoach hey sir I don't even have anykind of strees but still suffering from chronic insomnia 😑what it's mean??????I am right now 17 and my sleeping problem start happen when I was 15 now🤧

[@InsomniaCoach]

@@zoobabyhindiguy2973 If you have no sleep-related worry or anxiety then perhaps there is a behavioral explanation for your sleep disruption. One of the most common behaviors that can perpetuate sleep disruption is allotting too much time for sleep/spending too much time in bed.

[@lindalui3628]

Thank you so much for your videos! I have had maintenance insomnia for almost one year. I have tried to rush buying many kinds of supplement and drugs people suggested, doctor's prescription, sleep hygiene, but none of them is able to solve the problem. I even tried CBTI, but I felt so bad for a couple of weeks after starting the CBTI. I quit since I have cancer and I didn't know how much and how long the bad experience I had to have. I was afraid more bad experience would affect my health more. I tried every way to improve my sleep and failed before watching your video. After watching your videos, I start trying sleep compression. Also, I realize I should ignore my sleep anxiety after watching your videos. It seems it works now. I start being able to sleep for 6 hours through the night without waking. I have not recovered to totally normal sleep yet, but it seems my sleep is going to the good direction. Thank you for your information.

[@InsomniaCoach]

It sounds as though you're on a workable path, Linda! You probably don't need to go to the effort of trying to ignore sleep anxiety - but it sure can be helpful to move away from trying to fight or avoid it, since that can create a struggle that can make things even more difficult!

[@knowwhatsup8464]

This was so helpful!

[@InsomniaCoach]

Thank you for letting me know!

[@JohnnyCoxTunes]

I'm on day 11 of the course and have witnessed the power of these techniques already. It all makes perfect sense, but you'd never think of these concepts when you'r in the grip of insomnia. It worked for my wife and it's helped me in a short time as well. Your course is 'GOLD". So no matter what comes my way, I believe I'll always find my way back to better sleep. Thank you!!

[@InsomniaCoach]

That's great to hear - thanks for sharing, Johnny! The improvements you are experiencing are down to your own efforts to explore your relationship with your thoughts and to change some behaviors. They are also evidence of your natural ability to sleep!

[@mattnsim]

Anxiety was the number 1 thing to disturb my sleep. 5 years ago when I first started having sleep issues, I’d have sheer terror every time I thought about sleep at night.

[@InsomniaCoach]

Anxiety can be a very powerful emotion - especially when we try to fight or avoid it! How are things for you now, Matthew?

[@user-st1xm7sy2w]

Insomnia is not driven soley by fear but what makes insomnia is a pattern of ongoing sleep disruptions. Fear and anxiety are a sleep disruption with a pattern. Health problems can cause sleep disruptions in a ongojng pattern. Inson is ia is when the brain tries to adjust to this new pattern but we ultimately dont want to adjust but maintain our previous sleep pattern. Anything can cause insomnia not just fear and anxiety

[@jasonmoore7970]

Thank you for your content, reframing the way I view sleep has helped me alot. Lately i have had gut and digestive issues that i will be working on but i wanted to clarify. Would you say this videos principle applies to uncomdortable physcial sensations like bloating etc? I mean i usually end up falling asleep so the narrative that my gut issues are disturbing my sleep quality or getting to sleep is just a narrative right?

[@InsomniaCoach]

I think it comes down to focussing on what we can control - how helpful is focussing on (and/or trying to fight or avoid) all the stuff that we can't control? Is it a workable strategy for the long term? If not, we might want to redirect our attention onto the things that we can control.

[@yuliaantonenkovolkova9041]

You're the best.

[@InsomniaCoach]

I appreciate your kind words - thank you for your support!

[@debrahwiebe1178]

Hey, Martin. I took your free email course early in 2020. It helped me out a lot. I'm going through another mild but of insomnia and I will remember your advice for addressing difficult thoughts and feelings. Just showing my appreciation, thanks!

[@InsomniaCoach]

Hello Debrah! Thanks for sharing that you found my course helpful - and that you plan to implement all the skills you learned now that some difficult nights have returned! Those skills will soon cut off the oxygen supply that insomnia needs to survive over the long term!

[@debrahwiebe1178]

Hey, Martin. It's cool to see someone reply to my comment, thanks!

[@InsomniaCoach]

@@debrahwiebe1178 You're welcome - thank you for your engagement with the channel!

[@jacquelinemccarthy8110]

Hi Coach- I’m so glad I found your channel. I’ve been experiencing on and off anxiety for a few years now. It started with a very traumatic experience where they prescribed me ambien for a week and I had an awful reaction (panic attacks, suicidal thoughts)- those meds shouldn’t be given to women lol. Anyway, now I don’t get anxiety anymore, I kind of just stay in this half asleep state for hours but my body won’t drop into deep sleep and even though I’m “light sleeping”, I don’t feel refreshed at all. If my bed is comfy would you recommend still getting out? I’m not necessarily uncomfortable, but I start getting anxious when I see the sun rising and my body just won’t slip into that deep sleep! Any tips would be greatly appreciated. I want to repair my relationship with sleep.

[@InsomniaCoach]

Sometimes if we are allotting a lot more time for sleep than we usually get we might experience a sense of less restorative sleep. For example, 6 hours of sleep might feel more restorative if we are allotting 6.5 hours for sleep each night compared to if we are allotting 8 hours+ for sleep each night. Trying to control sleep or otherwise control our minds can also require a lot of effort and can increase arousal - all things that may also contribute to a sense of poor sleep quality. To answer your question, I don't think there's any need to get out of bed if being in bed feels comfortable. If it starts to feel unpleasant, you always have the opportunity to do something more pleasant instead - and that more pleasant activity might be something you do out of bed or even in bed!

[@kyleabergquist7596]

Extremely helpful

[@InsomniaCoach]

Thanks for letting me know, Kylea!

[@stephanielum5753]

This page has helped me overcome debilitating insomnia. I am very grateful :)

[@InsomniaCoach]

Thank you so much for your support! What would you say were the most important/helpful things you took (or practiced) from the channel?

[@stephanielum5753]

@@InsomniaCoach I had an incredible amount of fear around insomnia as my sleeplessness developed very suddenly after getting sick. Suddenly, I did not sleep for about 3 nights and I did not sleep through the night for about 6 months after that. I thought there was something 'unique' about my insomnia but your pages made it clear that insomnia is experienced in much the same way by everyone. I also learned that there is nothing inherently dangerous about sleeplessness. I slowly got out of the habit of protective behaviors (like resting all day after a bad night) and I got less and less fearful around sleeplessness. I sleep 8+ hours a night now! If I find myself a little anxious about not being able to sleep I just start watching your videos again and off I go to sleep! My grandmother and mother also have insomnia so at first I thought it must 'run in my family' but now I realize that there is nothing inevitable about insomnia and that the way they think about sleep makes them not sleep! Thank you again for your help, you have made such a difference to my life.

[@InsomniaCoach]

Thank you for sharing these powerful insights! I think it's important to emphasize that I was merely your guide - you did all the work! You were open to exploring a different approach and you were willing to practice a different approach. So, I hope you are able to give yourself a lot (if not all) of the credit for the changes you are experiencing!

[@vhionixongkowijoyo4327]

Hi Martin, my sleep-related anxiety causes physical signs like pressured chest and nausea, along with the toughts that come and go the whole day. It delays my sleep at night from time to time. I try my best to do my activities as per usual and keep my wake up schedule the same, but its really hard sometimes. Am i on the right track with my behavior? Your channel, website, and free sleep training program are really great and they help me alot getting through this btw, thanks so much.

[@InsomniaCoach]

All those thoughts and feelings are really difficult - there can be no downplaying that or denying that. However, we have no control over them. They'll crop up as and when the brain decides to generate them and, ironically, this is all done by the brain as a way to protect us - it's just trying so hard to look out for us it's getting in the way! What we can do is focus on what we can control - our actions and behaviors. So we can do things that help create and maintain good conditions for sleep while doing things that move us toward the kind of life we want to live. If we can do that, our relationship with sleep (and all the thoughts and feelings that come along for the ride) might just change and become less influential over our lives.

[@helloman5576]

Hey! I have a qeustion about sleep restriction therapy, does the timing of a sleep window matter? I am quite bored tbh if i use 12-6. I am not really an evening person, is earlier also oke?

[@InsomniaCoach]

Great question! The start time and end time don't matter all that much - what's most important is the duration of the sleep window and how consistently you implement that window (especially with the final out of bed time in the morning).

[@Laura-wb6mp]

I struggle with sleep anxiety. I have had improvements using cbti techniques. One problem I have though is that I think I could fall asleep earlier and therefore get more sleep (my insomnia occurs in last half of night) but lately my spouse has been going to bed later and I feel I cannot go to bed and actually sleep if he isn’t also going to sleep. I just can’t relax knowing he’s up still and will be coming in the room, getting ready for bed, and waking me. I also prefer us to go to bed together rather than me going ahead of him. I’ve tried talk to him about this and he is a kind person but hasn’t changed his ways much. I’m not sure what the best way to handle this is. I think I’m being a little controlling yet it stresses me to know I’m losing out on sleep because he stays up late. Any advice is welcome.

[@InsomniaCoach]

It sounds as though you might have some fear/anxiety about being awake at night - and this, in turn, is creating more wakefulness at night. So, perhaps the real issue isn't when your partner goes to bed - perhaps the real issue is your own worry about not getting a certain type or amount of sleep (worry which is normal and understandable, by the way)!

[@gerk7238]

Hello Martin, long time viewer and sub. I have this things where mild insomnia or hard time sleeping creeps in before events, even a month in advance. It manifolds in just awakenings and very interrupted sleep and anxiety about the sleep itself. And I know it’s just me worrying about sleep which creates this pesky discomfort. Any advice, Should I implement sleep restriction cbt? Thank you

[@InsomniaCoach]

This sounds like a symptom of being a human being to me! Often, sleep is temporarily disrupted before important events - even if they are some way out! I think the key to minimizing the disruption this might cause is to simply acknowledge what's going on, make any unpleasant nighttime wakefulness more pleasant, avoid chasing after sleep after difficult nights, and to follow through with whatever the event is, when the event comes around!

[@gerk7238]

@@InsomniaCoach thank you, always appreciate your responses. If there is any way we can support your efforts, let us know, via patreon or donations. Would love to contribute!

[@InsomniaCoach]

@@gerk7238 You're welcome! Please do not feel obligated to make any donation, but if you really wish to do so you can use the form here: insomniacoach.com/tip/

[@colinpatrick2729]

Hi Martin when you say arousal suspends sleep or ovverides sleep systems. Is this any arousal no matter how small does arousal suspend circadian rhythm also? Does it just mean that you will have poorer quality of sleep or not sleep at all

[@InsomniaCoach]

Arousal can temporarily suppress sleep drive. This is actually a good thing and is the reason why every single one of us is alive today - if we'd fallen asleep as cavemen when a sabertooth tiger was prowling around, we'd have been eaten! So, heightened arousal can help explain why it can feel difficult to fall asleep or fall back to sleep when we wake during the night. The fact of the matter is, though, that sooner or later sleep drive always wins and we will always sleep. And, the body will always generate, at the very least, the minimum amount of sleep it needs - as long as we give it the opportunity to do so.

[@colinpatrick2729]

@@InsomniaCoach thanks Martin. To get technical i seen something scientific on tv and they said cortisol is a marker not the direct cause of hyperarousal. Its actually a marker of Crf or Crh neuronal activity in the pvn area. This activates the orexin and the brainstem in anxiety and stress response and produces high frequency eeg waves which translates to light shallow short sleep. Fascinating stuff i must admit... makes perfect sense with the sabretooth tiger explanation. So the sleep drive will eventually override all that stuff and then you sleep some

[@zulmaalfonso2280]

Insomnia and then jerks started after my Pfizer vaccine. Now taking clonazepam at night. Neurologist has done all kinds of tets and they all come out normal. I agree with the Insomnia coach, focusing on the jerks makes them much worse. Wished I had watched this before. Thank you so much

[@InsomniaCoach]

Thank you for sharing!

[@XerxesX.]

The pfizer shots gave many insomnia

[@matlukas6245]

Hi Martin, could you explain if cbt could be effective among shift workers? I mean for example working day, working night, two days off...and again. Is it possible to apply sleep restriction and stimulus control here?

[@tombellamy4857]

Potentially not. I've beat insomnia bit I did have to stop shift work as you aren't setting your body a set awake/sleep cycle. Consistency is one of the key components. However so is not being anxious. I don't know if Martin may say different but I'd probably say to try avoid shifts temporarily until you get it under control and be a better sleeper then you could start shifts again.

[@matlukas6245]

@@tombellamy4857 Thanks for advice. My question related with potential change in my work schedule in the future. Currently I don't have to work at night. About three weeks ago I finished cbt program and my six years insomnia is cured. I didn't belive I could ever sleep good again but it really happens now. For many nights I didn't see any progres, I thought my efforts were useless, but after eight weeks everything changed. I started to fall asleep in one minute even if I had stressful day at work tomorrow. My bed became a nice place to be like Martin said and I don't think about sleep anymore. Now I sleep for about 6.30 hour every night and it's enough for me. Thank you Martin for your work for insomniacs.

[@InsomniaCoach]

Thanks for sharing that you've found CBT-I helpful for sleep disrupted by chronic insomnia! CBT-I isn't intended to help with circadian rhythm sleep disorders/disruption - and that's often the reason for sleep disruption in shift workers.

[@naseemreema90]

Hi Martin, So if I am in bed and constantly having thoughts where I want to keep checking the time, on keep checking whether I am asleep or not - you suggest to just sit with thoughts Any suggestions on how to let the thoughts be there and not let them be so bothersome?

[@InsomniaCoach]

@@PressurePointPictures Thank you for your contribution!

[@InsomniaCoach]

As Lee suggested, it can be helpful to get out of bed to do something else if you find being in bed becomes frustrating or unpleasant. In terms of allowing the thoughts be there, I think the key word is "allowing". It's so tempting to try to control what the brain decides to do but the fact of the matter is, we can't really do that successfully - at least not for the long term (and it takes a lot of effort and energy to suppress the brain)! So, when you find yourself monitoring you might simply acknowledge this, "Oh, here's my brain monitoring for sleep again as it tries its best to look out for me". Then, allow it to do just that! The brain rarely does only one thing indefinitely. Sooner or later it will move on to something else - and that something else will be sleep at some point!

[@sophiegmichael5598]

This is so true. Sometimes I have such bad anxiety about not sleeping and then my thoughts go to getting sick. ..

[@InsomniaCoach]

Yup, that'll be your brain looking out for you - but it's doing so in such an overly-enthusiastic way, it ends up getting in the way a bit!

[@jamesconner2253]

Hey Martin do u think I could schedule a meeting with you? I Have some question of my sleep problems ?

[@InsomniaCoach]

Hello James! Feel free to email me and we can go from there: [e-mail]

[@mikearbi]

Coach I'm trying to inquire about the 8 weeks program

[@InsomniaCoach]

You can reach me here: [e-mail]

[@leejongsukkiosk2281]

Is it ok to take some valerian root while practicing cbt-i techniques?

[@InsomniaCoach]

Valerian root doesn't tackle the thoughts and behaviors that perpetuate chronic insomnia, so it's unlikely to make a difference whether you take it or not while practicing CBT-I techniques!

[@leejongsukkiosk2281]

@@InsomniaCoach just went back here and wanna thank you, after 2 months of insomnia because of anxiety attack, I'm now back with 8-9 hours of sleep and without any fears of night time. Thanks so much. I also stop taking my anxiety meds and was able to face my anxiety like any other emotions I have.

[@InsomniaCoach]

@@leejongsukkiosk2281 This is wonderful to hear - thank you for coming back to share an update! Were there any specific techniques/strategies that you found to be particularly helpful for getting your sleep back on track and helping with the anxiety?

[@emilybrannon6432]

What can be done when insomnia and sleep deprivation are present? I have a one month old baby and my opportunities to sleep are completely unpredictable. I have insomnia when I have the opportunity to sleep but then and also constantly disrupted throughout the night with the baby. I’m struggling with what I can do to help this when I cannot have consistent sleep windows or wake times.

[@InsomniaCoach]

Hello Emily and congratulations on the little one! Sometimes it might be worth recognizing that there will be times in life when sleep is disrupted - and I am yet to meet anyone with a one-month-old baby who doesn't experience sleep disruption to some degree! As you mentioned, it's probably impossible to observe a sleep window when your baby doesn't have a consistent sleep pattern yet. So, it might be worth simply giving yourself the opportunity to sleep when your baby is asleep and to be kind to yourself when things feel difficult. You can still be a good mother and you can still do things that are important to you (no matter how small) even when all this difficult stuff is going on.

[@gerardt3284]

My main problem has always been having to wake up to go to the toilet in the middle of the night multiple times, ever since i was a teenager (I used to bedwet as a kid). Even if I dont drink any water all day long ill still wake up to urinate. and then it's always hit or miss if I can get back to sleep again. I can guarantee it by having a food coma or with benzos (but I especially try to avoid those)

[@josesilerio2178]

I’ve been stuck in a cycle of horrible sleep for about a week now and I’ve noticed that when I lay my head down and am starting to fall asleep my brain starts to say “he’s falling asleep and going to break the cycle” so I start to get anxious and I end up not falling asleep. What do you recommend me to do for my situation?

[@InsomniaCoach]

I wonder whether it's that thought itself that seems to make sleep more difficult, or whether it's your desire to not have that thought (or to try getting rid of it when it arrives) that makes sleep more difficult...

[@katiekummer26]

@@InsomniaCoach what would you recommend in this case? Don't try to challenge the thought but just let it be there? If we let it be there aren't we aknowledging that it has power?

[@InsomniaCoach]

@@katiekummer26 It only has power if you allow it to control your actions!

[@jordanc1910]

What are the links between serious health problems and chronic sleep deprivation

[@InsomniaCoach]

Sleep deprivation isn't my area of expertise - chronic insomnia is, and the two are very different! Here's a video about that: kzbin.info/www/bejne/lZWziHePjJKMnac

[@sumitrajput2777]

❤❤❤

[@annaberg1200]

I've gotten anxiety from zolpidem and fatigue. Now I really need to stop these, but I dare not. I'm so afraid of not getting to sleep and this anxiety makes me go crazy. I'm 56 years old now... The body can't cope..

[@InsomniaCoach]

The anxiety is difficult - no doubt about it. What can sometimes make things more difficult are all our attempts to fight or avoid the anxiety since that requires a lot of effort and attention (which, in turn, can make sleep more difficult, can make the anxiety push back harder, and can make it harder for us to do things that matter).

[@8LiverpoolFC9]

I struggle to relax and let go when I have an alarm set for the morning. It’s like I’m anticipating the alarm to go off, and then I keep waking myself up, against my conscious will, to avoid being waken up by the alarm. Usually I wake up in the last hours before the alarm starts, when the deep sleep is mostly over, remember that the alarm will go off, and get unpleasant feelings that makes it harder to fall asleep again. It’s not that the alarm sound is especially unpleasant or loud, but that I know something is going to happen and wake me up. If i turn off the alarm, I feel myself letting go into sleep. Unfortunately I need to learn to be able to sleep knowing I have to wake up at a certain time, if I’m going to participate in everyday society. I have been doing self help CBT-I for 17 weeks, which seems to have helped with less sleepless nights, but I’m not sure CBT-I deals with this problem. I struggle to find anyone else on the internet with this problem, and I haven’t found any information specifically on how to fix it. Are you familiar with this, and do you know what helps?

[@InsomniaCoach]

It sounds as though your struggle might be less to do with having an alarm set and more to do with the difficult thoughts and feelings you might experience at night. In other words, it's not necessarily the alarm that's the problem but your (understandable!) desire to avoid difficult thoughts and feelings at night. What do you think?

[@8LiverpoolFC9]

@@InsomniaCoach Thanks for answering:) Hm, I guess you could say that it’s really the thoughts about the alarm waking me up I struggle with, since the alarm wouldn’t be a problem if I could just not care about it going off until it actually does. I think the thoughts are based on experiences with the alarm waking me up as unpleasant, and so they are trying to «protect» me from the unpleasantness by waking me up before the alarm. At the same time I don’t want these «protective» thoughts to keep me awake since that is clearly worse than being waken by the alarm. I think I get two hits of negative emotions in consequence. One from the thought about the alarm, and one from the thought about the thought about the alarm. I’m not totally sure, but I think that’s what is happening. The last days I have been trying to sleep with a light based «alarm» (no sound, just gradually brighter light), and I have been sleeping better and more relaxed in the phases of lighter sleep, which is an indication that dreading the alarm sound is the main problem. Of course, the best thing would be to be able to unlearn the negative reaction to alarm clocks, specifically sound based alarm clocks, since it’s assumably less chance of oversleeping then (which concerns about could also be a problem for sleep), but I don’t know how to do this. Do you know anything about this? I guess I can keep doing stimulus control and hope that I will unlearn both the negative associations with the bed and the alarm being on, but I’m not aware of anything that promises such an effect from CBT-I, and it’s not been obvious from personal experience that I’m improving in that area.

[@InsomniaCoach]

​@@8LiverpoolFC9 Sometimes, for as long as our goal is to control what we think or feel - to try to experience only certain thoughts, feelings, and emotions and to try to fight or avoid others, we can get tangled up in a struggle because we just cannot control the thoughts and feelings our mind chooses to generate. Of course, some thoughts and feelings don't feel good - so it makes sense that we try to fight or avoid them. However, if that's not proving to be a workable approach, a new approach might be worth exploring. An approach where we acknowledge all the thoughts and feelings that show up, make space for them, observe them, allow them to come and go as they please. If we can take that route, we remove ourselves from the battle with our minds. With all this being said, if a light based alarm is working great for you, then you can simply continue with that!

[@8LiverpoolFC9]

@@InsomniaCoach I can see that an approach of acceptance towards unpleasant thoughts can help with unlearning negative responses to those same thoughts, but I’m not sure it will lead to less dread of the alarm. Are not the thoughts about the alarm going to be unpleasant and keep me awake as long as I actually find it unpleasant to be waken by the alarm? It could be that I, at least partly, experience the alarm as unpleasant because of the thoughts I have about it. In that case, it’s worth a try to see if an approach of acceptance of thoughts and feelings will calm the alarm dread. Anyway, for the moment I will just continue with the light clock as long as that seems to work better. Thank you for taking the time. It’s much appreciated. All the best:)

[@InsomniaCoach]

@@8LiverpoolFC9 Thoughts don't usually keep us awake - it's trying to control our thoughts that often does that.

[@jenniferroth6826]

Hi Martin, I’d like to work with you. I’ve used the contacts on your website, but haven’t gotten a response and I see you haven’t posted in awhile….Hoping to be in touch with you.

[@InsomniaCoach]

My apologies for the delay, Jennifer - I have since responded to your email!

[@snoor9252]

How much does the online coaching program cost?

[@InsomniaCoach]

That depends on the option chosen (with or without 1-on-1 coaching access) and whether someone pays in full or in installments. The cheapest option is without 1-on-1 coaching access and to pay in full. As of today, that is charged at $499. You can see all the options on my website at insomniacoach.com (just click the "START NOW" button) - but please let me know if you have any other questions!

[@sussexperformance185]

I’m new to insomnia I’m suffering with anxiety and didn’t sleep for more than 5 hours over 7 days my gp subscribed zopiclone as I was exhausted this did help but I don’t want to keep taking the medication. Any tips to getting sleep with out them. I also use a CPAP due to sleep apnea

[@margafrantz4406]

To begin, I recommend going on his website and registering in order to receive free daily teachings.

[@patb8138]

@@margafrantz4406 I completely agree, the content on his channel is terrific and helped me greatly.

[@InsomniaCoach]

You might want to ask your doctor about cognitive behavioral therapy for insomnia (CBT-I).

[@InsomniaCoach]

@@patb8138 Thank you for your support!

[@InsomniaCoach]

@@margafrantz4406 Thanks for your kind words, Marga!

[@labemolmineur]

Anxiety is not just thoughts. What if anxiety is very physical, very visceral? I can't discern actual worrying or difficult thoughts when it hits, but it's a feeling of heat in my stomach, like blood vessels are bursting open, and my heart beating down there, and shallow, labored breathing. It's like terror that won't switch off. I want to press my stomach hard against a pillow to silence that feeling, but it doesn't help. And that anxiety makes sleep impossible, no matter how much I ignore it. It's not a thought. Thoughts can't harm us, but bodily anxiety is very powerful. The anxiety may have started, half a year ago, with thoughts, but it has eventually turned to something purely physical which is independent of them.

[@InsomniaCoach]

We can definitely experience physical symptoms of anxiety - and that makes sense since anxiety comes from the brain looking out for us. Sometimes that might involve symptoms associated with the fight or flight response (even if there's not a physical threat present). Many of us realize from experience that we cannot permanently stop these thoughts and feelings from happening and, sometimes, it's all our understandable attempts to fight or avoid this difficult stuff that can engage us in a struggle and make things even more difficult. Thank you for sharing.

[@fqsniaa]

I am so scared i will never fall asleep again, for 2 nights now i have been struggling so much to fall asleep, i try and try and can't pass out until 6-7 am, i am worried I will never be able to sleep for more than 3-4 hours and im in a real big panic state, im worried i will die at this point im even scared to sleep cuz im scared i will just struggle all the time i feel so tired but just can't pass out pls pls im begging respond to me

[@HarmonyWithHope]

Hey Martin- I have trouble because when I cannot sleep, and become anxious in bed, I remove myself from the bedroom to do distracting activities, but then my anxiety gets worse about not sleeping. These activities do not help me calm down. They make me more worried, upset, and frustrated. Any advice on this? Thank you!

[@InsomniaCoach]

Distraction can sometimes be helpful in the short term, but it doesn't usually help much over the long term. If we can make some space for difficult thoughts and emotions and allow them to come and go as they please, we might start to recognize that although they can make us feel really uncomfortable, they aren't dangerous and they can't harm us.

[@johnjohnson7347]

@@InsomniaCoach so just allow the thoughts and feelings instead of resisting them

[@InsomniaCoach]

@@johnjohnson7347 Resistance isn't usually helpful over the long term because thoughts and feelings can't really be controlled over the long term. Perhaps making some space for them instead, and then engaging in things we can control - such as actions that help move us toward the kind of life we want to live - might be a better way to exert effort?

[@tombellamy4857]

Acceptance of anxious thoughts is key. It's the case for most types of anxiety. What makes anxiety seem so bad is your perception of it.

[@radooche]

It is easy to speak, my insomna is so severe that the thought of napping even if i am so tired and sleepy is threatening ... my fear of sleep is beyond words and no matter how much people tell me to relax and let go, it just doesn't work. It is the body thatis in fear so speaking to the mind wont do anything ... my body jjst doesnt feel safe with anxiety and insomnia .... you cant kill anxiety by telling to the brain tstop being anxious.. it is physiologic and goes down to the inner child that is scared to death and preventing you from relaxing

[@InsomniaCoach]

Sorry to hear how difficult things are for you. Yes, words are often far easier than actions and I would agree that trying to get rid of anxiety is a good recipe for more struggle with anxiety! I wonder if this also implies that trying to get rid of fear or trying to make ourselves relaxed or trying to control anything else that our experience tells us cannot be controlled might make things more difficult, too?

[@driftwud1978]

I can now get sleepy and able to sleep like 9 or 10 pm but i always wake up 1am or 2am.

[@InsomniaCoach]

Waking during the night is completely normal - if it's hard to fall back to sleep then you might be putting effort into falling back to sleep or putting pressure on yourself to fall back to sleep.

[@garysimone4977]

Great pts , so true

[@InsomniaCoach]

Thanks for sharing, Gary!

[@garysimone4977]

@Insomnia Coach pleasure to...my challenge is after coming off 6 yrs of sleep meds, and the anxity that goes with that, in addition to coming off 3 yrs of ambien and now go8ng through post accute withdrawel symptoms it is tough, I started to sleep right away I was off my last dose, but the sleep anxity is still present, even through I sleep , 3-4 hrs as I need to still heal from 6 yrs of med use . Have you ever delt with anybody who was on sleep meds long term, meaning more then 1-2 yrs, and delet with similar issue like mine

[@InsomniaCoach]

@@garysimone4977 I've worked with many people who have taken sleeping pills for long periods of time - if you take a browse of the podcast episodes you should fine some examples there, too.

[@garysimone4977]

@Insomnia Coach I will look down the list of podcasts, will be interesting to watch, benzos and ambien although both help sleep, benzos have a m6ch more devastating effect on the body and of course sleep, have you worked with long time benzo user I look forward to finding the episode

[@InsomniaCoach]

@@garysimone4977 Yes, I have worked with many people who have taken (or are taking) benzos.

[@talalhasan6157]

Doctor when i close my eyes on the bed i feel like impulse to my heart what is the problem you think ? Can CBT-I can help me i thought this impulse aroused me

[@InsomniaCoach]

I'm not a doctor, Talal - if you have any concerns about your heart then I would encourage you to talk to a doctor. If there's no medical explanation for the sensation you describe then it could be connected to heightened arousal - something CBT-I techniques can often help with.

[@talalhasan6157]

@@InsomniaCoach no there is no midical explanation for this sensation which techniques will help me?

[@InsomniaCoach]

@@talalhasan6157 You might want to start by exploring CBT-I techniques. Here's an overview: insomniacoach.com/cognitive-behavioral-therapy-insomnia/

[@IrishMexican]

Suffering = pain x resistance

[@maritessako3147]

Zero sleep for two months straight, been trying sleep restriction. How come im not experiencing that sleep drive😭

[@InsomniaCoach]

How long have you been implementing sleep restriction, and how consistently have you been implementing it?

[@sunnyshinecreation]

Sleep restriction doesnt work for everyone. What workes for me is to be awake for 18-hours then sleep for 8(26hour sleep cycle)

[@LouellaMagtajas]

@@sunnyshinecreationHi,how did you figure out your sleep cycle?

[@willofdodong4513]

May I ask if lucid dream is for real?

[@InsomniaCoach]

That's not my area of expertise, unfortunately!

[@71degrees]

Instead of changing who you are, learn to use your personal toolset to your advantage.

[@InsomniaCoach]

Thanks for sharing.

[@danab172]

You must not be a follower of science of mind, lol. Relaxing somewhat listening to you despite the sleepless anxiety though.

[@InsomniaCoach]

Thanks for sharing, Dana! I appreciate you taking the time to watch and to leave a comment.

[@halinakouris5863]

This somewhat sounds a bit like mindfulness-defusion

[@InsomniaCoach]

Cognitive defusion is a big part of it - if we can notice thoughts rather than getting caught up in their content, they might start to have less of an effect on us.

[@stratocaster1986able]

I'm quitting meditation, breathing exercises and mindfulness entirely, hands down they are useless and cause more anxiety.

[@InsomniaCoach]

Thanks for sharing!

[@backwood2203]

Can I still smoke weed with Insonima?

[@InsomniaCoach]

That would be completely up to you! The human body doesn't require marijuana to generate sleep - and it might reduce overall sleep quality.

[@backwood2203]

@@InsomniaCoach ok I'm starting to get 5 hours of sleep now it's the 4 month since I Insomnia the 1st few months I couldn't sleep at all now I'm able to get like 5 hour's of sleep I just keep having dreams but is that a good thing that I'm getting my sleep back?

[@InsomniaCoach]

@@backwood2203 Do you think it's a good thing that you're getting more sleep? Is that with or without marijuana?

[@backwood2203]

@@InsomniaCoach yes and it's without the marijuana I quit smoking weed like 2 months ago I'm not smoking like I was the 1st few months of my Insomnia was the worst I started working this new job I fall asleep with no problems when I work but on my off days it be hard to sleep sometimes

[@InsomniaCoach]

@@backwood2203 Sounds like you've made real progress! Sometimes it can be more difficult to sleep on days off because we might do less during the days - so there's less opportunity to be active and engaged during the day.

[@jonathanjollimore4794]

I have not really slept in days I just can't get off to sleep its pissing me off I want a clear head for a second

[@InsomniaCoach]

Have you tried implementing any of the techniques I talk about on this channel, Jonathan? Specifically, implementing a sleep window and perhaps also implementing stimulus control so you have an alternative to remaining in bed when being in bed doesn't feel good?

[@kesscheptoris9384]

Me too doing bad

[@dodgdurango6128]

When you have ocd, thoughts definitely have control 🥲. Sleep ocd has been so debilitating for me because it has lead my brain to be so confused. sleep not at all and then all the sudden sleeping for 13 hours

[@InsomniaCoach]

OCD is not my area of expertise so I can't really comment there! As an experiment, if we tell ourselves that we cannot lift up our left arm and then physically lift up our left arm, perhaps that implies that we can still control our actions regardless of what our mind might say?