End INSOMNIA tonight! - CBTi Masterclass
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- Опубліковано 26 бер 2023
- Life changing interview! Years of training and research condensed down into 50 minutes.
Today we delve deep!
If you have chronic insomnia you NEED to see this!
Wayne Goss - UA-cam personality (3.95M subs) and former client interviews Joseph Pannell and together we break down exactly what causes insomnia, why all the sleep hygiene nonsense doesn't work, dispel a fair few myths around sleep and crucially lay out exactly what to do about it! Hear Wayne's personal story of insomnia at the end of the interview.
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About
Joseph Pannell is a former chronic insomniac of 20 years who overcame it with CBT-I. After training in the field he now works with the Sleep Charity, mans a national sleep helpline and runs an online sleep consultancy business. He has worked with some of the largest organisations in Britain including Network Rail, The Ministry of Justice and NHS Health Education England.
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INSOMNIA TALKS and the information provided by Joseph Pannell are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. The views expressed on this site, or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health and do not make any behavioural changes before doing so.
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Are you tired of trying to cure your insomnia with sleep hygiene techniques that just don't work? Look no further! In this video, our expert shares their 20 years of experience and knowledge on how to truly cure your insomnia once and for all. Say goodbye to worrying about eating kiwi fruit before bed, taking warm baths, and avoiding caffeine in the afternoon. Instead, learn about the real causes of insomnia, such as the brain taking on a new pattern of sleep, sleep drive problems, the fight-or-flight response, and the conditioned response of the bed being a place of worry and wakefulness. Don't let insomnia control your life any longer, watch this video now and take the first step towards a better night's sleep.
Ready to finally do things properly with a step-by-step program that will take you from insomnia to the best sleep of your life?
Want to start living fully again and never go back? You can have that right now at sleepze.com
Prepare to be amazed by what's on offer
So the last few days i have been going to bed at 11pm later than usual and still i am struggling to sleep. By 5am i only sleeping for 2 hours max and its very light and have to be up by 6am for work. Im concerned that my body will get use to this as its learnt another new sleep pattern and it makes me even more anxious. Will this habit eventually change?
What about nasal congestion I have this crazy insomnia that has spiraled to over obsess about my nasal congestion. Sometimes one of my nasal passages gets blocked which gives me alot of anxiety
Hi, nasal congestion won't cause insomnia, however when people develop insomnia they tend to become more obsessive and anxious about EVERYTHING - you can wear nasal strips to bed which may help alleviate the problem but I would definitely advise addressing the problem by tackelling the insomnia. This is what my entire channel is about! Joe
Thank you for this video. So why is it so hard to fall asleep and stay at sleep
Hi, It is most likey due to a poor pattern of sleep / the anxiety around it. I use an analogy of a pastry dish here: ua-cam.com/video/_gHf0tGcQrY/v-deo.html start improving your sleep quality by reducing the size of your pastry dish and you will start falling asleep much quicker. Also anchor your sleep drive and body clock by setting yourself a fixed wake time aswell!
Thanks for the video! The other day i spent 5.5 hours hiking from 9 till 3, i went to bed at 9.30pm usual time and read a book. I dont understand why i was so alert and not even tired, couldnt sleep so i got up at 4am and ate cereal and went back to bed and woke up at 7:30 but the sleep was very light poor quality. I would have thought that i would have slept like log but no, was alert! Dont get it and i was upset and grumpy! I dont use an alarm and ive avoided looking at the time.
Hi, Yes so exercise can certainly imrove sleep quality but if you do ANYTHING with the intention of trying to make yourself sleep or improve your sleep it ca backfire because it just puts far too much attenention on it.
When it comes to sleep intention is everything. Also over analysis can feed insomnia. Why did you not sleep after a hike? Who knows, there are 1001 variables that can effect your sleep and there is nothing that can guarentee a good night sleep in the short term.
What you can do is build good behaviours and habits and let go of trying to control your sleep so you sleep well over the long term.
❤
So you have an videos on challenging thinking patterns?
Hi Alice, so a lot of the thought pattern shifts come through the repetition of behavioural changes to take away / face up to the fear around insomnia and to take away the obsession. Most of these are down in the day:
If you watch these:
ua-cam.com/video/oFikeD-au-M/v-deo.html
ua-cam.com/video/qqv8cuvNWT0/v-deo.html
ua-cam.com/video/Cv6ghObm4Js/v-deo.html
However I also love written exercises to help deal with the racing mind. The full video program on my website sleepze has about 10 for people to choose from, but my favourite is something I have called 'The Download'
If you contact me through my website i'll send you a copy of this / the accompanying video for free, do it every night in the evening and you will notice a dramatic shift in your thought patterns and the fear around sleep / racing mind in bed.
Hey Joseph! Loving your videos. I know you advocate waking up at the same time every morning, however on weekends I enjoy sleeping in, as I am a Personal trainer and I wake up at 5am 4-5x per week. Am I still able to have sleep ins during the weekends? Thanks for your time
Hi Finn! Yes 100% you can. When I first start working with people usually their pattern of sleep (body clock) and sleep drive is so un regulated by lying in napping etc, in the early stages I like to help them anchor that by being quite strict around the waketime (not perfect, aiming for perfection is never helpful, but good enough)
Once however their pattern of sleep is set,
After that it's all about balance, good sleepers have the occasional lie in, they also have the occasional nap - this is all within the parameters of good/normal sleep. What isn't is regularly having 3-4 hour lie ins to compensate for poor quality sleep at night time.
So yes if you're a good sleeper, lie ins at the weekend, brilliant. If you're struggling with your sleep, fix it initially by being quite strict with you wake time but after that have that balance is key.
@@InsomniaTalks Thank you so much, I really appreciate your help. Gonna listen to your audiobook shortly, its next on my list :)
@@finnwehbeh Good stuff, hope you enjoy it! I would say my book is aimed at people with chronic insomnia (1001 ritualistic obsessive behaviours to make themselves sleep, 1001 ritualistic behaviours to protect it, no confidence insomnia can be overcome, lack of self esteem self worth from it etc - that's what I delved into a lot, if that sounds like you you'll learn a lot, if not, it will stop you ever going down that road!
Do wearing an eye shade for sleep and restricting alcohol count as unhelpful behaviours to try and manage sleep. Have read your book BTW, very helpful. Thanks
Hi Joan, do good sleepers wear eye shades to bed? of course they do, I still do too.
It's not that active sleep efforts are inherently bad it's the intention / obsession behind them. If you have a laundry list of 1001 things you have to do to make sleep happen and you panic and worry if you don't / can't do one, then that's a problem. But wearing an eye mask... that's not.
Again with alchol. If people are drinking a bottle of wine before bed to try and make sleep happen, that's a problem, but alchol within a normal healthy range is fine - but if you like reducing it / restricting it and you find it helpful then there is no reason to stop doing this.
I don't personally drink at all, not because I am trying to protect my sleep, jus because I prefer not not.
So yes it's all about balance!
Thanks,that's helpful, I've done the Sleepyhead programme so am familiar with cbti but still struggling so it's useful to have fresh input.
Ahhh yes, Stephanie is amazing at what she does!@@joandaines5340
Hi when I am overstimulated Because of strenous exercise or anxious or angry during the day, I cannot sleep for 1 to 2 hrs or some days I wake up inbetween and my body tremors and then I cannot sleep and I get anxiety. The next day I get anxious about sleep..what can I do in this case?
Hi, on these nights give yourself permission to go to bed later and only when you are can't keep your eyes open sleepy.
This may be later than you usual time but lying in bed not sleepy becoming anxious when it doesn't come can cause the fight or flight stress response to spiral.
The next day don't do anything to try and compensate for a poor night of sleep, get up, get light get active and carry on your day just as you would have done before. The more you try and accomadate insomnia the tighter the grip it has over you.
If you carry on just as before, all that will happen is you will feel sleepier slightly earlier the next night!
Over oming insomnia is about shifting the focus away from trying to get as much sleep as you possibly can in the short term to building new habits and behaviours so you sleep well over the long term
@@InsomniaTalks thank you so much🙏
Is your book still available?
Hi Jasper, Yes audiobook/ebook/paperback all available on Amazon (audiobook is also on audible) It's called 'You Can Sleep Too!" if you do a search on Amazon you'll find it. If you had the time to click the stars on it after reading it i'd be very grateful.
Need free help during your treatment if you just as a question on any of the videos on this channel I'll answer.
I set my sleeping time from 11pm to 5:30am but want I fail at sleep I wake up around 3am and so hard for me to sleep during that time until 4:30 I will fall asleep and then 5:30am my alarm goes off and then it is time for me to wake up but I be so tired to wake up and l will lay down until 6:am before I wake up I don’t know what to do
Hi Rhoda, please also have a look at doing stimulus control / counter control so you are not lying in bed getting anxious and stressed around not sleeping. You'll find info on it here: ua-cam.com/video/rGYoslJS--g/v-deo.html
So where can I buy the book
Hi, It's on Amazon or the Audiobook is on Amazon and Audible. - You Can Sleep Too! - I also have a bundle book that includes both my books called "Your 2 in 1 CBTi book"
Is it true that teens need 8-9 hours of sleep? Probably not right? I mean you said yourself that everyone needs different amount of hours of sleep so is this true for teenagers and kids as well?
Hi, yes so teens do need more than adults and 8 - 9 for your age group is a fair average but it still varies from person to person just like with adults. Wake up same time everyday, go to bed when sleepy and the body will naturally tell you how much sleep you personally need!
@@InsomniaTalks oh thank you for this information!