What is Insomnia and How to Cure it with Cognitive Behavior Therapy

[@franklord-di8xl]

I’m learning to accept my insomnia rather than fight it, I’m so grateful for this information as I am recovering from the misuse of psychotropic medications including a long use of zolpidem (AMBIAN) I’d rather incorporate these tools and take the initiative to sleep better with my mind and body. Thank you for this information.

[@bgks1492]

It's been 3 years since I've recovered from anxiety and panic attacks because of insomnia, I've watched your videos countless of times.. I just want you to know you've helped me alot and thank you, wish you all the best things

[@samanthapaclibar5079]

I am too currently

[@feriel4831]

How did you cure your insomnia?

[@mrfernandog123]

How did you do it bro

[@joemartine5968]

Your one of the lucky ones

[@hamiduzi7599]

Thank You So much ...its very helpful....Most common and Major reason of insomnia = FEAR of Sleeplessness .. Its just the fear...(if there is no other health issue) this fear will go away with the passage of time..... All we need to do is stop thinking about our sleep ... this is what helped me ... i avoid medicines /pills as much as i can.... and its very hard for me to sleep... in weekends i try to sleep without any pills and if i get some sleep, thats very relaxing for me and it convinces me that i dont have to depend on drugs.... thanks you again

[@gabrielle2dream559]

Hamid Uzi wish it were that simple for me. it's been 5 years. but when I reflect back on my history of sleep.....it's never been good or enough

[@germanshepherdmom1143]

I worry the consequences of not sleeping too - weight gain.

[@pamelaclaybourne6258]

Bunyarat dankhunthod when i Went on the website didn’t do anything

[@drewbocop]

@@germanshepherdmom1143 My consequence from not sleeping is weight loss, loss of appetite

[@wiredtoworry]

Glad to hear that you aren't wasting any time getting your sleep back on track! Hope you sleeping well again soon.

[@3aicirtap]

S

[@picklemouse1967]

Dr Korol, I cannot thank you enough for taking the time to put these videos online. I have problems with sleeping and last night was onto my fourth night of no sleep for this round. I feel asleep listening to this clip because your advice was easy to understand and very do-able I was able to start to calm down. Finding a doctor who could help me was also stressing me out. Thank you Thank you Thank you.

[@sarahsweetlove2252]

I really wish she was my therapist. So comforting and understanding.

[@monsieurmike]

I dunno if I am depressed or stressed, but when I can't sleep it's because I cannot stop thinking about whatever, Angkor Wat, witches, Carl Sagan, lumber, satin boxing robes, etymology, the Bolshoi Theater, the Ryukyu Islands, cyborg horses, cuneiform, the Gaza Surf Club, lemurs, Santa Clause, pizza delivery as an Olympic sport, dowsing, ravers, mice etc!!!!

[@ayleanmeral6593]

😂😂😂 this comment just existed for eight years and nobody appreciated

[@romabatala]

😱😬since then covid talk added, not helping at all, no human touch or hugs😱terror

[@AndThatWasMyDay]

I understand this response on a deep, cellular level. 😂😂😂

[@lalaraeray777]

When this happens to me i start coming up with very WILD crazy crazy ideas and it tricks my brain into dreaming in a way

[@GehMemories]

wow... I'm glad I stumble on this video... very helpful... appreciate your sharing...God bless you

[@mysteriris]

christine thank you so much for this video. thank you.

[@patsyw4141]

I had CbT twice, plus CbT I, which didnt help me, as keeping a sleep diary ie noting down time i was awake, made me worse. Now its extremely serious, as nothing helps, except sleeping tablets,which now dont really work now either. I am now desperate, going on none plus not even a nap in day. I get sleepy before I go to bed, but now its ingrained in my sub- conscious that bed means being awake and stressed.

[@lastochka100]

I feel you! I’m in the same situation currently. 😢 Have you recovered from insomnia already?

[@bubsybubbles5099]

You make so much sense. I'm trying these methods and I seem to be improving so I'm hoping it will continue. Thank you.

[@jessegarcia9784]

Has anything improved?

[@jABSOCFuNk]

@@jessegarcia9784 did your sleep improved??

[@MythologyNut01]

Sleep deprivation is absolutely horrible, it's exhausting just trying to stay awake for a full day when you have

[@ieatleds]

Thank you Christine, you covered an awful lot in this video and I am going to put it into practice straight away. I'm a big advocate of going to bed early to try and catch up on missed sleep. That's going to stop!

[@aurumque8]

Hi Christine, I responded to the videos you posted on insomnia, and I actually went over to a sleep center for my problems quite recently. I have early morning insomnia because of a circadian rhythm sleep disorder. Not fun. Hope others liked your videos because I did.

[@Mgp2pz]

I've been struggling falling asleep for days, it's only making my depression worse. I'm going to try my best to follow these steps and hope the best. Thank you

[@pamelaclaybourne6258]

Pam Lara how your sleep ? I’m having the same problem?

[@garysimone4977]

Pam. How is it going

[@garysimone4977]

@@pamelaclaybourne6258 how you making out

[@pamelaclaybourne6258]

Gary Simone hello still struggling, and keep waking up in the middle of night.... I know I have anxiety, sometimes when I try fall back sleep...

[@pamelaclaybourne6258]

Gary Simone I really appreciate you asking me

[@PapatK9]

Excellent video. This has helped me a ton in the past few weeks overcome some accute insomnia I was suffering from. Sleep reduction was definitely some magic and your explanation helped me not be so stressed about it

[@alexlittler2043]

I discovered this sleep program *4InsomniaCure. Com* truly effective. I have endured sleeping disorders all of my like, seriously, since infancy, have utilized various medications, but this plan is the most efficient tool I have found for smashing the cycle of sleeping disorders. I did everything this guideline suggests and sleep better than I ever have.?

[@TwelfieSpecial]

I’m going through this too. I’m usually a great sleeper and feel energized during the day. But I’m a bit of a control freak and the moment I started waking up in the middle of the night and unable to go back to sleep, the worry that it would snowball just made it worse each day and last night I didn’t sleep at all. I hope this helps me. I worry that I’ll just become an insomniac and never get back to how I was just 2 weeks ago.

[@jorryn007]

Excellent video! Brilliantly summarized. Thank you and God bless.

[@jacobancell1127]

Is it just me or do doctors and nurses voices sound really nice. They just have that motherly tone of caring and calmness, I like it. lol

[@profeariel439]

GREAT Thank you and I have no words to express my gratitude! You are awesome, I prayed to God for help and then I found you ! God bless you! You are kind, patient, and willing to share your great knowledge and experience!

[@wiredtoworry]

I'm so glad you found the video helpful.

[@teodoricovalencia4400]

Profe Ariel o

[@manusartifex3185]

Thanks I’ll give a try to this !

[@dftexmexfik3306]

Thank your for sharing this information. I have so many health issues you can't shake a stick at all of them. 70% of my heart is dead so I have to rest a lot on and off during the day. I have also had 6 spinal surgeries so I have chronic pain. And I need to have both of my shoulder joints replaced due to arthritis damage, so more pain. Meditation work so well for many years, but now it just doesn't do the trick now. I may be too far gone for this to help me.

[@VictoriaEXx]

dftexmex Fik how are you coming along?

[@laxminagar5334]

Pray ,you will surely succeed to rezt and to sleep

[@joshmark5297]

wonderful presentation loaded with valuable information. thank you!

[@wiredtoworry]

You're very welcome. I'm so glad that you found the information helpful. :-)

[@vampira1409]

Thank you so much, Christine, for your informative and insightful video. I've struggled with insomnia since childhood, but for various reasons I never sought out treatment for it until recently (and by "recently" I mean the last five years). I was scheduled to start sleep restriction therapy today, but due to my difficult financial situation (and other factors beyond my control) my psychiatrist is reluctant to start the treatment. So it's postponed indefinitely, until (or rather if) my situation stabilizes. But I find great inspiration in your video, and have bookmarked it for future reference. Thank you!

[@marydiscuillo142]

Thought i would check in to see how your experience and progress w this therapy was going. I am so sick of insomnia and finally going to give cbti a try. If i have a second can you post your progress.? Thanks and hope you are well.

[@banallisonsplit]

Thanks so much for this video! I'd never heard of CBT for insomnia before I saw this, and my sleep was so bad that I thought I had no other options besides sleeping pills or taking pills for my anxiety. This is my second week using the techniques in this video, and my sleep is gradually improving (I used to total only 2-3 hours of really broken, light sleep, but now I can sleep deeply for four hours straight, then I wake up and usually fall asleep again within 30 minutes or so. I still have some bad nights, but at least I also have some pretty good nights now). I do need to be stricter with myself about the sleep restriction, because that has been the most helpful part for me as well. I've set up an appointment with a sleep doctor so that someone can monitor my use of sleep restriction and give me individual help, and I've bought a workbook on CBT for insomnia to better deal with my sleep anxiety. Anyways, you have no idea how important this video was for me, as well as your other videos about managing anxiety. Thanks so much!!

[@wiredtoworry]

That is terrific news! I'm so glad to hear that you found the video helpful and impressed by all the work you have done! Great job!! You're right, though....sleep restriction is the best and hardest part of getting your sleep back on track. Thank you so much for taking the time to let me know about your experience with CBT for insomnia.

[@rafaelmagat4271]

Are you better now?

[@user-mv4os8pq2i]

Thank you Christine! I took notes throughout the video. 🙂

[@raffimarhaba1714]

WOW thank you so much for sharing all this information. I've been dealing with insomnia since I was 6 years old and I really want to try this.

[@coffeechocolate7364]

Night shift is ruining my health and I’m doing most of these suggestions already but day sleeping is very difficult. When I was younger no problem, now over 60 it is horrible. I will look up more of your videos and try things I have not done yet. Thank you

[@wolfykat]

Hey! I am studing to become an integrative psychotherapist and I found this video very useful with the drawings and everything. Thank you very much! :D

[@wiredtoworry]

It's always a good idea to see your doctor to get the underlying problem properly assessed and rule out anything physical disrupting your sleep. My own sleep recently improved immensely when I cut out caffeine entirely (and I was only having 1/2 cup of coffee in the morning). No more coffee for me...small price to pay for good sleep! Work with your doctor or naturopath to get your body in balance - then come back to this video and/or get a referral to a sleep specialist if you still can't sleep.

[@പ്രബോധനംവായനക്കൂട്ടം]

Thank you so much. I tried those techniques for others during this Covid-19 days! Unfortunately it is haunting me too, as you told. Successful indeed

[@AdamSolt59]

Christine, What happens if I'm falling asleep at 9 or 10p.m., and waking up at 12 or 1a.m., now with chronic insomnia ? If I can't fall back to sleep, I usually go to the living room, hop into my recliner and play a " talk down " youtube meditation app and try falling back to sleep that way. Should I be reading a book instead ? And also, should I be going to bed at 1a.m., even though I might lose those 2 hours of sleep ? (My wake up time is 6a.m., for work, and I keep it on weekends the same). Thanks. Much appreciated !

[@wiredtoworry]

Every time I ran a CBT-I group, everyone dreaded the sleep restriction. I'd ask them to humor me & try it even if they were skeptical. I always polled everyone at the end of the groups what they believed helped their sleep the most and hands down it was the sleep restriction procedure. It's a little (well, sometimes more than a little) pain for a BIG payoff!!! Also, remember that with sleep restriction, you should be sleeping as much as you're sleeping on average now-it's just shifted a little.

[@FuckinAlice]

Do you still run CBT-I groups? I tried it on my own two times and always failed.

[@aurumque8]

I've been dealing with early morning insomnia for a little over a month, and I really liked your video. I fall asleep easily, but I struggle with staying asleep. I start CBTI in a few weeks.

[@aurumque8]

That is so cool. I'm glad I went to the sleep center when I did. They told me that if I had waited any longer, it may have turned chronic. They think my insomnia is short-term, but they want to see my sleep diary. My sister thinks I don't have enough melatonin in my system at night.

[@mfahlers]

Dear Christine, You did a great job of covering this issue. Very thorough. You may want to think about getting a microphone to improve the sound on your next video. A first class presentation deserves first class sound. Regards

[@katieaustin9676]

“Insomnia made me feel gross. I felt sick all the time, and I looked like an old woman, even though I’m only 33! All I wanted was to go out and enjoy my hobbies, and to feel confident doing it. A friend introduced me to the *4InsomniaCure. Com* , and everything changed. I immediately started sleeping better, and that sick feeling went away. Pretty soon, people were complimenting me on how great my skin looked! Even better, I looked forward to each day, now that I knew I’d be awake and energized!”

[@meooorw8801]

It's 4:47am... I didn't sleep at all, The whole month of December, I've been like this. I'm telling my mom tomorrow, (December 31 2017) Today rather, if this didn't workout.. New subscriber by the way. Thanks for the info. I hope I'll get some goodnight sleep tonight. Atleast the first goodnight sleep of 2018

[@rafaelmagat4271]

Are you better now?

[@AmarGuitarSitar]

Excellent! Thank you for making and posting this!!

[@masher1042]

Excellent and super useful video! A pity i didn't discover it 7 years ago.

[@anteb.k.8396]

This seems great but what confuses me here is how can I track when do I fall asleep if I want to avoid looking at the clock? Even looking at the clock I can't be sure if it was 15min or 45min from the time I went to bed and actually fallen asleep.

[@strassell6291]

This presentation was so well done- thank you!

[@theophilusdela266]

Hello Christine, please I want to understand how you determined the time to sleep and time out of bed depending on the sleep efficiency score

[@wiredtoworry]

I'm glad you enjoyed it & thanks for spreading the word!

[@DarraghORegans]

great video carol.. an excellent description of cognitive behavioural intervention for insomnia.. will be recommending this to friends of mine.. thank you for taking the time to put this together and publicly post it.. good karma to you!!

[@eva-8606]

Your videos are amazing. PLEASE COME BACK! 💚

[@skaterdude14b]

my left ear enjoyed this

[@ajsdfkljasdfisfda98]

You are a very positive and caring person. Thank you for this video. I learn differently than most people, and this video really helped me understand some concepts.

[@wiredtoworry]

I'm so pleased you found this video helpful! Thank you for letting me know.

[@wiredtoworry]

I'm so glad you found this helpful! Whether it's been a month or years - cognitive therapy for insomnia is great for getting your sleep back on track. Thanks for sharing your story and encouraging others to try out the strategies.

[@20090366]

You're such a lovely human

[@mandeepmittal]

Great. yu explained it well. I am happy to attend your lecture. I am trying my best to inform my sleep. Thanks for help. Love you, You are a beautiful speaker and have good control of how to explain the points smoothly. I am in love the way you explained

[@aspectandeyesasmr6144]

I appreciate your teaching style - clear, comprehensive yet concise. Very good information. Thank you for making this video.

[@ImNatHey]

How are you supposed to keep a sleep diary if you're not allowed to look at the clock?

[@lastochka100]

I was looking for this comment! 💯 How ironic is that?! How would I even know that I’m sleeping better now if I don’t know how long I sleep for?

[@roflontex]

Thanks for this, this is a very helpful video. I don't suffer from sleep problems myself but I study psychology and have a course on sleep so this made a very useful procrastination and I learnt something new. Thanks :)

[@wiredtoworry]

You're so very welcome. I'm glad that you found the video helpful.

[@LyricalQuickblade]

Thanks ! Will give a go tonight. I noticed I put myself to bed too early thinking it’s gonna put me out faster but just end up getting frustrated

[@rba8094]

Thank You! It is a wonderful thing you do for others. I hope your life is full of love and success, oh yeah and lots of sleep.

[@wiredtoworry]

Depression and anxiety often disrupt sleep and CBT for Insomnia can be a good thing to do in addition to treatment for those concerns. I do love the book Quiet Your Mind and Get to Sleep: Solutions to Insomnia for those with Depression, Anxiety or Chronic Pain by Carney & Manber. They describe how to integrate CBT-I with treatments for these conditions. A good cognitive therapist can also help you as well.

[@Stump.vr.official]

Are you still here 10 years later??

[@JonezieTrainStar]

Thank you for this!!! I feel less alone and more powerful 🙏

[@wiredtoworry]

I record the videos using Screenflow and I draw on a Cintiq using Sketchbook Pro.

[@phuyem]

I'd like to share it on FaceBook hoping it will catch the attention of my friends. Thanks for the useful video.

[@kufudokungfu]

How will. I know what time. I fall a sleep it just happens should I get a sleep tracker

[@nakaayayat]

Thank you very much, Doctor Korol.

[@wiredtoworry]

All you can do is make your best guess and estimate when you were up. I usually suggested keeping the sleep diary on your nightstand and filling it in when you get up in the morning. There are also sleep watches out there that will record your movement at night and keep the sleep diary for you. I haven't tried any of the ones out there so I don't have any specific recommendations though.

[@DanielGennaro]

I like how you said theres two groups of ppl, thats interesting because it reminded me of when I was a child and I shared a room with my younger brother- I'd get frustrated that he'd fall asleep so quickly and I'd be lying awake- so I guesss this has been throughout my life. It's off and on for me, I've been trying everything- especially watching what I eat. Because I often have my stomach gurgling and keeping me awake, and your gut is your second brain, so if that wont shut off, neither will the one upstairs. Food combining research has helped a little, for example not combining proteins and carbs because one takes acid, the other alkaline to digest... etc., it's helped a bit, noticed that when I do combine meats and carbs I cant sleep well. Cereal and milk has helped a bit too before bed. As for supplements and drugs, tried most everything, Melatonin helped a bit, feel like GABA had an opposite effect for me as well as L-Theanine,... it's weird, because for example smoking marijuana gives me insomnia, my brain wont shut off and the majority of ppl smoke to help them sleep. I've been prescribed Trazadone and yeah it works to an extent if I take it early enough, but I dont feel it gives me a deep REM restorative sleep- and it also makes my muscles sore/achey body... I also think a lot of the issue is the enormous amount of EMF's in my apartment, I can pick up 20 WiFi signals from my room- all full strength. However, I do sleep well some times and not others so maybe its not that. I think its more mental than anything... and a mixture of diet. I will try writing things down and make action items for those worries. Thats a good suggestion.

[@chaznee00]

thanks for this video, I've been having sleeping problems for a month now and this video helped alot, just wish i found this sooner *lol*

[@wiredtoworry]

Stress and caffeine can affect your sleep and a sleepless night can make you achey. Before taking any medication for sleep it's a good idea to talk to your family doctor. Everybody has the odd sleepless night but if it persists you should get assessed. Taking over the counter meds might help you fall asleep - but some affect sleep quality and you wake up feeling tired anyway. Always talk to your doctor rather than self-medicating to make sure you're taking the right med at the right dose.

[@aurumque8]

Hi, I am one that has watched her video too, and I'm dealing with Advanced sleep phase disorder, which is the same thing. Your going to want to get bright blue light in the evening to delay sleep onset, and avoid it in the morning. If you're content in keeping the early schedule, you go to sleep at six, and awaken when your internal clock wakes you. I have a 6:00 Pm, to 2:30 AM sleep schedule. Retiring to bed later than 6:00, results in sleep depravation. I'll still wake at 2:30 no matter what

[@punkdangle]

Excellent presentation, very clear and easy to understand, thank you

[@MrPeterrohr]

Thank you for this educational video on insomnia. I have been really struggling with it lately Watching your video gave me hope and inspiration to overcome my insomnia.

[@ibarrita87]

Thank you soooooooo much for this video!!!!!!!!! i'll start following ALL of your tips starting TODAY! Mil gracias!! greetings from Mexico!

[@annaalbright2787]

Hi! Thank you so much for this video, it was tremendously helpful. Question: I work an intense job that requires I work in the evening from the desk in my bedroom (I share a small apartment with 2 roommates). How can I manage this? They also prefer to have a bright light on in our living room. Your recommendation for how to handle this situation will be highly appreciated!

[@wiredtoworry]

That's a very good question! The techniques in this video should help new parents make the most of the sleep that they can get and the section on thoughts about sleep can help you cope with the fatigue. The first thing to work on is your baby's sleep schedule to try and get your wee one sleeping as long as possible at night. My favorite book on the infant sleep is Sleeping Through the Night by Jodi Mindell.

[@kennethleung7333]

What is CBT1?

[@Gabrielleoregon]

Thank you for being so thorough. Finally someone who speaks from experience and cares

[@wiredtoworry]

I'm so glad to hear that you got some answers from the sleep clinic. I'm sure that they gave you some good strategies for your situation. I struggle with a circadian rhythm issue myself - more delayed sleep phase though. My best writing is done in the middle of the night :-) I know I'll never be a perfect sleeper - but if I follow my own recommendations I'm a much better sleeper. Thanks for sharing your experience. I hope it encourages others to get checked out at their local sleep clinic too.

[@romakhokhlov]

Hi, Christine sorry for my english i use this technich and start to fall a sleep well. but i have problem waking up after 5-5:30 hours of sleep and cant get to a sleep again. i go out of bed and wait at least 30 min to feel sleepy again. but if i wake up before 2-3 hour i need to wake up, then i cant fall to sleep no more. It really stress if u plan to sleep 7hours and wake up after 5. And i feel it doesnt enought to sleep 5hours, cause during the next day i feel sleepy. What action should i do to reduce this? big thanks

[@wiredtoworry]

I'm so glad you enjoyed the video! You should be well prepared for your CBT-I program after watching it (it's a condensed version of the CBT-I program I taught when I worked in a hospital). CBT-I can work well for sleep maintenance insomnia (waking up too early) as well as sleep onset insomnia. I hope you enjoy your course! It's always ideal when you can get individual feedback from a therapist in addition to your self-help program.

[@antonynjenga001]

thank you very good information

[@aurumque8]

I think that's good though. I sleep on average about 7 hours with my early morning insomnia, but my body does better on 8. I read someware about how you can figure out just how efficient your sleep is, and I thought that was really neat. You divide the hours that you actually spent asleep with the hours that you need. I tried it, and my result was around 75 percent.

[@wiredtoworry]

Very good question! I just tell my patients to make their best guess because you are right when you say that you don't want to stare at the clock. If you're close to getting your times right, you should be able to come up with a good sleep schedule. There are also sleep watches that are like the actigraph monitors used in sleep studies. They can tell when you're sleeping by how much your moving and save the data to a computer. I haven't tried them though so I can't recommend a particular brand.

[@jongpw50]

Thank you so much for this, it's really appreciated

[@sunset33533]

This pairs well with the mindfulness workbook "The Days to Reduce Depression" by Harper Daniels.

[@aurumque8]

I hope I will too. I'm visually impaired, and I do well if I am able to function. Going 2 days without good quality sleep almost costed my life. I almost got killed crossing a street because I couldn't concentrate on what the trafic was doing. So when I'm told by others I know that they don't need a lot of sleep I tell them otherwise.

[@Sarah-rj8ei]

Thank you for the tips and explanations. I definitely enjoyed this even more because of your calming voice :D

[@jesswilliams9746]

Thank you for your excellent presentation, I already had anxiety issues but have learned to deal with them, but I just got insomnia, both are genetic, so I thank for the information provided, It will help alot A+ on the prestintaion

[@carmenwest2413]

For mainly Few months, my very own daily attack of sleep problems has ultimately gone. The sleeping therapy *4InsomniaCure. Com* that I put to use had saved me payments from obtaining medicine. Before all of these, I could simply acquire Three to four hours of excellent sleep. When I started applying the plan, I was able to obtain Seven straight hours of sleep. After 12 months of using it, my own sleep became much better and longer than I have gained in several years.. .

[@dbsk06]

i feel your pain. i feel like ive had this problem for years...

[@mrwazo]

Great content, I hear a differing of views on +30mins or +15mins to your bed time after a week of sleep restriction. What would you suggest?

[@wiredtoworry]

Hi - I did see the other comment and you can have a peek below. To answer you're other question - the approach you describe is like an abbreviated sleep restriction procedure that many doctors and psychologists recommend and perfectly acceptable. As you found out a few years ago, it works quite well :-) Thanks for your question - I should have remembered to talk about the abbreviated procedure in the video! I'll make a note for the next one!!

[@wiredtoworry]

That's great that you're going right away. I always think it's a good idea to nip these things in the bud and it's great to get some one on one help while you're learning these new strategies. I hope you're sleeping soundly soon!

[@muffy2521]

Hi Christine, How does one record sleep times in the journal without looking at the clock during sleeping hours?

[@jdubbs7]

This was great...I hope it works but definitly I will try it...thank you so much!!

[@wiredtoworry]

Ah! I think you're talking about the dreaded hypnic jerk! The first line recommendations are to watch your caffeine, stress and anxiety and don't exercise too late in the evening. People are often told to start by practicing good sleep hygiene (as described in this video) and meditation can also be helpful. If it persists, of course, you should see your doctor.

[@jamacanrushour]

Thank you so much for this video. I so helpfull

[@alexlittler2043]

I struggled with lack of sleep for more than 2 years and believed there was clearly no cure for me. Not until a psychological behavioral therapist encouraged this specific plan *4InsomniaCure. Com* It help me know about science the way we sleep at night. And every night, I can now sleep normally. I enjoy slumbering in the mattress again.. .

[@louisemonsour3838]

Thank you for this video. I've been suffering from bad sleep for the past month, some nights sleeping almost nothing. Your video is very comprehensive. I have a couple of questions. What if you're trying to not go to bed until you're sleepy, but you just don't get sleepy all night. Or if you're trying the sleep restriction method and your average number of hours asleep is less than 3 and your wake up time is 7am.. should I go to bed at 4am? I'm scared I would end up not sleeping at all. Thanks.

[@mrfernandog123]

Hey Louise are you sleeping better now?

[@wiredtoworry]

That's so awesome!!! Thanks so much for taking the time to comment and let me know that the video class was helpful. I do love CBT for insomnia - it's a bit of effort in the beginning but it really does work better than anything else out there to get you sleeping again. Congratulations on getting your sleep back on track (and enjoy your bed)!

[@TheDropPodCast]

Christine Korol I hope cbt works. I've convinced myself I have cjd or fatal. Insomnia but it's probably just bad anxiety. I layed so long last night but I did have two monsters so that probably wrecked me.

[@timchallenge]

The thing about teens needing to go to bed at a certain time or the will miss their window to fall asleep gave me an instant flashback to being a teen, I remember getting mad at my mom because she made me do something right as I was getting ready to go to bed and sure enough I missed my window and was awake half the night

[@sugarblunt]

These are wonderful

[@charitymoraiah]

Thanks for this, but can this help with sleep apnea?

[@paula19762007]

Extremely helpful video!

[@wiredtoworry]

I describe it in detail at the 33:30 mark, but you basically keep a sleep diary for a couple of weeks. Then take the average amount of time that you sleep and divide it by your total time in bed. So, if you sleep on average 5 hours per night but spend 8 hours per night in bed, your sleep efficiency score is 62.5%. When you start sleep restriction your score should be close to 100% in the first week because you're not going to stay in bed if you're not sleeping!

[@fatosplayzz12]

I may be late video is posted 6 years ago but when i see you smiling while u explain makes me so happy idk u look so cute +1 like and subscribe thanks for the video really helped