All content found on the Insomnia Coach UA-cam 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.
Hey Martin this is going to be 1 month I have struggling to sleep medications will help me sleep easier but I still wake up in the night and it’s always a struggle to get back to sleep I find it so hard to not worry about it and my subconscious thought keep waiting for sleep and I know that is what is preventing me from sleeping I want to get out of this vicious cycle so badly
Excellent Coach: Best as far as i have seen so far, Excellent Teacher. May Allah (God) bless you here and in the day after since you are so beneficial to mankind. Best Regards from Saudi Arabia.🌺👋🇸🇦
I have been struggling with sleep for years, waking up after 2 or 3 hours of poor sleep and not able to get back to sleep, I've watched only one of your videosa and the following night I slept 5 hours before waking up, your content should be shared widely
I have M.E. and therefore I struggle with stress and sad fellings /disapointments when coming to my life. Also I have a neighbor keeping me nervous and awake every night do to intense smoking coming into my bedroom every night, several times a night. This increases my stress level extremely. It seems imposible to stop him from stopping his intense balcony night smoking. Also extra strong and aweful sigarets. Oh my god, I have almost not had a good nights sleep in years. I am losing my life .
Martin, I have been trying to implement the sleep restriction (studying from your videos and free course), and it went well for me so far for a week! When I sleep at my window sleep, I tend to fall asleep so fast. But I just had 1 night of set back, and that night I almost didn't sleep, and it already made me frustrated, I feel like I went back to zero again. I'm tired of being anxious of my sleep, I just can hope everything keeps getting better from here onward
Great job starting a sleep window - that is not easy, so be sure to give yourself credit for your efforts! It's completely normal to experience ups and downs - everyone has a difficult night of sleep from time to time! If you continue to move forward and stay consistent with the sleep window, you will give sleep a chance to get right back on track all by itself! A week of good sleep and one night of difficulty simply means one week of good sleep and one night of difficulty - it doesn't mean you're back to square one!
Love your videos! I’m currently doing cbt with getting out of bed being the main technique. My sleep window is rather large however (7 and a half hours). Should I shorten this a bit and if I do should I still get out of bed. I’d really appreciate your opinion :)
I know we've talked privately about this, Ben, but for the benefit of others who may see this great question my response is that it's often a good idea to observe an initial sleep window that's no more than around 30 minutes longer than your average nightly sleep duration. This helps build sleep drive and reduce nighttime wakefulness.
Thanks for the uploads, I have a serious insomnia problem for the last few weeks and I am going out of my mind, I work out on overnights (which I did before). My mind is boggled up probably because of anxiety which I have a problem since childhood but I cope with it, and live with it at times. I feel very depressed probably due to sleepless restless night and stressing it when I work overnights. I am talking to my manager and I hope to take some time off, and get back to day shift. The shift is going to kill me if things don't get better. I slept on a recliner the last couple of nights for several hours, but still felt tired and depressed. But when I went back to my mattress I struggle to sleep. I am NOT a fan of sleeping medication but doctor prescribed me Trazodone and I am scared of taking it, due to the fact that has some serious side effects. I just want my life back again before it could be too late.
Hi Martin, thanks for posting these videos I do find them so helpful. I've been debating whether or not to get it contact directly for a few weeks now, I've been struggling with my sleep for the past few months but it's so inconsistent! My favourite phrase seems to be "well let's see how this week goes". With everything going on in the world at the moment I know the majority of people will be having plenty of sleepless nights and I don't know if that is my external factor or if it's something more. Have you considered doing a video to offer advice for people struggling during this Corona virus pandemic? Thanks! X
I'm happy to hear you're finding these videos helpful, Rebecca! I had the coronavirus situation in mind when I recorded this video: ua-cam.com/video/N8jaAEMgxBA/v-deo.html I hope this helps, and feel free to contact me directly if you'd like to explore your sleep further!
Hi Coach some nites il sleep 9 hours straight. Im fresh energised entire day but when the night comes im still energised and dont fall asleep untill early hours of morning. Any advice
It's hard to say without knowing more, Hassan. Do you have a consistent final out of bed time in the morning? That can be very helpful since it ensures enough time for sleep drive to build to a high enough level by the time you want to be going to bed.
Hi Insomnia Coach I had sleep anxiety about 2 years ago and after going into Sleep school here in the UK I've managed to get my sleep back naturally and consistently. The approach that they use is ACT (Acceptance and Commitment Therapy) which really helped me to accept my anxiety during the night in bed and sleepless night which therefore improved my sleep. I have tried getting out of bed before during the night when I cannot sleep (CBT) but this just leads to further arousal for me even though its low active type of activities e.g reading a book. I learned that if I get out of bed my mind was doing something to try and get sleep (trying to control sleep) but with ACT it teaches me to stay in bed and relax that further leads to sleep and if I don't sleep I just get up at my usual time anyway no matter how hard it is and get back on track again from sleep drive. What do you think of staying in bed to relax and accept all challenges, thoughts, worries and feelings about sleep? I mean it has been effective for me as I developed psychological flexibility when it comes to sleep. P.S I had a bad night of sleep last night and for some reason came across your channel. Most of them are like ACT type learning that I have implemented before as well I suppose ACT is a form of CBT also. Hope you can answer this! :)
I know people who have found ACT helpful - but it can be quite a high-level skill to remain in bed and not engage with thoughts that generate anxiety! For this reason, I think of ACT like the master's degree while CBT-I is the bachelor's degree! The fact you attended the Sleep School was no doubt very helpful and helped teach you the nuances and the skill of being able to remain in bed when all those challenges, thoughts, and worries are going through your mind! As you pointed out, ACT has a lot in common with CBT! Since I think of ACT as a high-level skill, but I also recognize that we don't want getting out of bed to be seen as a sleep effort or something to dread, I think it's fine for people to remain in bed if being in bed feels good. So, if you are awake and being in bed feels good, it's OK to stay in bed since conditions are right for sleep. If being in bed doesn't feel good, you can then get out of bed and engage in anything you find relaxing and enjoyable. Then, return to bed when you feel calm, relaxed, and ready for sleep. Our only goal here is to prevent negative conditioning - we don't want to reinforce the idea that the bed is an unpleasant place to be. I think ACT aims to help you reach this goal too, just in a different way! I hope this helps!
@@InsomniaCoach The moment I walked away from my bed before when I cant sleep my mind thinks I am avoiding bed therefore leads to dreading coming back in the bedroom but eventually falls asleep in the sofa. I guess ACT helped me to understand and accept monsters (thoughts, feelings, urges) being in bed which is good practice. When I get up and avoid the bedroom, its Iike I am conditioning myself to be fearful of my bed and the feelings get stronger. So i guess I'm practicing both ERP and ACT in this instance. Thank you for the reply Coach ! :)
@@nathanaelcanesa Hi! I want to try ACT too since CBTi doesn't help me much and only kept me on having a relapse. Would you mind to have a brief chat for me to gain some outlooks? Thank you.
@@nathanaelcanesa6222 thank you for noticing me. The only socmed i have are instagram and facebook Here's my instagram @kstrjhn Facebook: Kester Palarao In any means that you're not active from these socmeds, I can make an account from any socials you are active. Thank you so much😭♥️
If you in practice of CBT-I first of second week and still you don't have established behavior and experience you suddenly had a problem to fall a sleep on this particular night and that after 3-4 -5 times being out of bed you still awaken, can you take a sleeping pill?
That's entirely up to you, Laura! Do you think taking a sleeping pill would boost your sleep confidence or erode your sleep confidence? If you don't take a pill, do you think you would never sleep, or do you think it's more likely that - sooner or later - you will still sleep since it's impossible to remain awake indefinitely?
Does sleep restriction need to go hand in hand with stimulus control together ? I am GAD person for many years. I am looking for a way to break the cycle of this issue of my not able to get rest well. Averagely 4 hrs per night or less. Last 3 weeks is not right... most time nothing to average 12-hrs per week. I notice something that have trigger my issue again. And I am not sure what is that. I have no idea where the root cause of it. Thank you.
Sleep restriction and stimulus control are two separate techniques. You could always start with sleep restriction by itself until you feel ready to add stimulus control.
It would be quite unusual not to get even one hour of sleep over the course of an entire week. Do you think there might be at least some sleep happening, just that it's less than you'd like to get?
I think you can attend a late night party occasionally even during CBT treatment! You might find this video helpful: "You can still be social, active, and have fun while going through a course of CBT for insomnia!" ua-cam.com/video/ABQ9UvMoVZ4/v-deo.html
@@InsomniaCoach Thanks to clarify my confusion. When I go to sleep just after completing Math Homework, I feel like, whole night, my mind was trying to solve unsolved math problem instead of sleeping. Is it normal ?
All content found on the Insomnia Coach UA-cam 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.
Hey Martin this is going to be 1 month I have struggling to sleep medications will help me sleep easier but I still wake up in the night and it’s always a struggle to get back to sleep I find it so hard to not worry about it and my subconscious thought keep waiting for sleep and I know that is what is preventing me from sleeping I want to get out of this vicious cycle so badly
Excellent Coach: Best as far as i have seen so far, Excellent Teacher.
May Allah (God) bless you here and in the day after since you are so beneficial to mankind.
Best Regards from Saudi Arabia.🌺👋🇸🇦
I have been struggling with sleep for years, waking up after 2 or 3 hours of poor sleep and not able to get back to sleep, I've watched only one of your videosa and the following night I slept 5 hours before waking up, your content should be shared widely
I am glad to know you are finding the channel helpful - thanks for your kind words!
Hey, I'm having the same condition, what should I do?.
These Videos are great! So helpful when you struggle with sleep anxiety.
So happy to hear this! You've made my night, Stephen!
I have M.E. and therefore I struggle with stress and sad fellings /disapointments when coming to my life. Also I have a neighbor keeping me nervous and awake every night do to intense smoking coming into my bedroom every night, several times a night. This increases my stress level extremely. It seems imposible to stop him from stopping his intense balcony night smoking. Also extra strong and aweful sigarets.
Oh my god, I have almost not had a good nights sleep in years. I am losing my life .
Martin, I have been trying to implement the sleep restriction (studying from your videos and free course), and it went well for me so far for a week! When I sleep at my window sleep, I tend to fall asleep so fast. But I just had 1 night of set back, and that night I almost didn't sleep, and it already made me frustrated, I feel like I went back to zero again. I'm tired of being anxious of my sleep, I just can hope everything keeps getting better from here onward
Great job starting a sleep window - that is not easy, so be sure to give yourself credit for your efforts! It's completely normal to experience ups and downs - everyone has a difficult night of sleep from time to time! If you continue to move forward and stay consistent with the sleep window, you will give sleep a chance to get right back on track all by itself! A week of good sleep and one night of difficulty simply means one week of good sleep and one night of difficulty - it doesn't mean you're back to square one!
@@InsomniaCoach Thx Martin, your word helps me decrease my anxiety :')
@@fistwood Glad to hear this - and you are welcome!
I have anxiety problems n your videos helped me a lot to cope up with this...thanks a lot🙂
So glad to hear this! Thanks for watching!
Love your videos! I’m currently doing cbt with getting out of bed being the main technique. My sleep window is rather large however (7 and a half hours). Should I shorten this a bit and if I do should I still get out of bed. I’d really appreciate your opinion :)
I know we've talked privately about this, Ben, but for the benefit of others who may see this great question my response is that it's often a good idea to observe an initial sleep window that's no more than around 30 minutes longer than your average nightly sleep duration. This helps build sleep drive and reduce nighttime wakefulness.
Thanks for the uploads, I have a serious insomnia problem for the last few weeks and I am going out of my mind, I work out on overnights (which I did before). My mind is boggled up probably because of anxiety which I have a problem since childhood but I cope with it, and live with it at times. I feel very depressed probably due to sleepless restless night and stressing it when I work overnights. I am talking to my manager and I hope to take some time off, and get back to day shift. The shift is going to kill me if things don't get better. I slept on a recliner the last couple of nights for several hours, but still felt tired and depressed. But when I went back to my mattress I struggle to sleep. I am NOT a fan of sleeping medication but doctor prescribed me Trazodone and I am scared of taking it, due to the fact that has some serious side effects. I just want my life back again before it could be too late.
Sorry to hear about your struggles, Patrick. I hope things improve for you soon.
How are you to this day sir?
Doing a lot better now. No more overnights for this guy!! :D
Very helpful
Hi Martin, thanks for posting these videos I do find them so helpful. I've been debating whether or not to get it contact directly for a few weeks now, I've been struggling with my sleep for the past few months but it's so inconsistent! My favourite phrase seems to be "well let's see how this week goes". With everything going on in the world at the moment I know the majority of people will be having plenty of sleepless nights and I don't know if that is my external factor or if it's something more. Have you considered doing a video to offer advice for people struggling during this Corona virus pandemic? Thanks! X
I'm happy to hear you're finding these videos helpful, Rebecca! I had the coronavirus situation in mind when I recorded this video: ua-cam.com/video/N8jaAEMgxBA/v-deo.html
I hope this helps, and feel free to contact me directly if you'd like to explore your sleep further!
Awesome content.
Thank you so much, Lori!
Hi Coach some nites il sleep 9 hours straight. Im fresh energised entire day but when the night comes im still energised and dont fall asleep untill early hours of morning. Any advice
It's hard to say without knowing more, Hassan. Do you have a consistent final out of bed time in the morning? That can be very helpful since it ensures enough time for sleep drive to build to a high enough level by the time you want to be going to bed.
Must be nice
Hi Insomnia Coach
I had sleep anxiety about 2 years ago and after going into Sleep school here in the UK I've managed to get my sleep back naturally and consistently. The approach that they use is ACT (Acceptance and Commitment Therapy) which really helped me to accept my anxiety during the night in bed and sleepless night which therefore improved my sleep.
I have tried getting out of bed before during the night when I cannot sleep (CBT) but this just leads to further arousal for me even though its low active type of activities e.g reading a book. I learned that if I get out of bed my mind was doing something to try and get sleep (trying to control sleep) but with ACT it teaches me to stay in bed and relax that further leads to sleep and if I don't sleep I just get up at my usual time anyway no matter how hard it is and get back on track again from sleep drive.
What do you think of staying in bed to relax and accept all challenges, thoughts, worries and feelings about sleep? I mean it has been effective for me as I developed psychological flexibility when it comes to sleep.
P.S I had a bad night of sleep last night and for some reason came across your channel. Most of them are like ACT type learning that I have implemented before as well I suppose ACT is a form of CBT also.
Hope you can answer this! :)
I know people who have found ACT helpful - but it can be quite a high-level skill to remain in bed and not engage with thoughts that generate anxiety! For this reason, I think of ACT like the master's degree while CBT-I is the bachelor's degree! The fact you attended the Sleep School was no doubt very helpful and helped teach you the nuances and the skill of being able to remain in bed when all those challenges, thoughts, and worries are going through your mind!
As you pointed out, ACT has a lot in common with CBT! Since I think of ACT as a high-level skill, but I also recognize that we don't want getting out of bed to be seen as a sleep effort or something to dread, I think it's fine for people to remain in bed if being in bed feels good.
So, if you are awake and being in bed feels good, it's OK to stay in bed since conditions are right for sleep. If being in bed doesn't feel good, you can then get out of bed and engage in anything you find relaxing and enjoyable. Then, return to bed when you feel calm, relaxed, and ready for sleep.
Our only goal here is to prevent negative conditioning - we don't want to reinforce the idea that the bed is an unpleasant place to be. I think ACT aims to help you reach this goal too, just in a different way!
I hope this helps!
@@InsomniaCoach The moment I walked away from my bed before when I cant sleep my mind thinks I am avoiding bed therefore leads to dreading coming back in the bedroom but eventually falls asleep in the sofa. I guess ACT helped me to understand and accept monsters (thoughts, feelings, urges) being in bed which is good practice. When I get up and avoid the bedroom, its Iike I am conditioning myself to be fearful of my bed and the feelings get stronger. So i guess I'm practicing both ERP and ACT in this instance.
Thank you for the reply Coach ! :)
@@nathanaelcanesa Hi! I want to try ACT too since CBTi doesn't help me much and only kept me on having a relapse. Would you mind to have a brief chat for me to gain some outlooks? Thank you.
@@kesterjohnpalarao6861 yes John! what would be the best method of communication to reach you? willing to help
@@nathanaelcanesa6222 thank you for noticing me. The only socmed i have are instagram and facebook
Here's my instagram
@kstrjhn
Facebook:
Kester Palarao
In any means that you're not active from these socmeds, I can make an account from any socials you are active. Thank you so much😭♥️
If you in practice of CBT-I first of second week and still you don't have established behavior and experience you suddenly had a problem to fall a sleep on this particular night and that after 3-4 -5 times being out of bed you still awaken, can you take a sleeping pill?
That's entirely up to you, Laura! Do you think taking a sleeping pill would boost your sleep confidence or erode your sleep confidence? If you don't take a pill, do you think you would never sleep, or do you think it's more likely that - sooner or later - you will still sleep since it's impossible to remain awake indefinitely?
Does sleep restriction need to go hand in hand with stimulus control together ?
I am GAD person for many years. I am looking for a way to break the cycle of this issue of my not able to get rest well. Averagely 4 hrs per night or less. Last 3 weeks is not right... most time nothing to average 12-hrs per week.
I notice something that have trigger my issue again. And I am not sure what is that. I have no idea where the root cause of it.
Thank you.
Sleep restriction and stimulus control are two separate techniques. You could always start with sleep restriction by itself until you feel ready to add stimulus control.
Hello sir I don't have sleep since 1 week even for an hour pls suggest me something
It would be quite unusual not to get even one hour of sleep over the course of an entire week. Do you think there might be at least some sleep happening, just that it's less than you'd like to get?
thank you! can you make a video about hypnic jerks?
Here you go, Shandi: ua-cam.com/video/KFlxiXbYQag/v-deo.html
@@InsomniaCoach Wow! Thank you, Insomnia Coach! I'm subscribing to your channel now. 🙂
@@shandiching6704 Thanks for your support, Shandi!
After CBT treatment, Can I attend late night party occaisonally ?
I think you can attend a late night party occasionally even during CBT treatment! You might find this video helpful: "You can still be social, active, and have fun while going through a course of CBT for insomnia!" ua-cam.com/video/ABQ9UvMoVZ4/v-deo.html
@@InsomniaCoach Thanks to clarify my confusion.
When I go to sleep just after completing Math Homework, I feel like, whole night, my mind was trying to solve unsolved math problem instead of sleeping. Is it normal ?