Cognitive Behavioral Therapy for Insomnia (CBT-I) | Mental Health Webinar
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- Опубліковано 22 тра 2024
- If you experience insomnia Cognitive Behavioral Therapy for Insomnia (CBT-I) can help. Learn about CBT-I and its approach to insomnia.
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Chapters:
0:00 Introduction
3:10 What is Insomnia?
5:30 Insomnia Treatment Options
13:14 CBT-I as a Treatment
16:40 What is CBT-I?
20:27 Stimulus Control for Insomnia
33:13 Sleep Restriction for Insomnia
46:17 Cognitive Restructuring for Insomnia
48:34 Relaxation Training for Insomnia
52:30 Sleep Hygiene for Insomnia
57:56 CBT-I Delivery Options
1:02:28 Resources and Q&A
That feeling of being really tired in the morning but not being able to sleep is really anxiety inducing, you close your eyes and feel tired but brain won’t go to sleep
My depression and anxiety goes away when I'm able to sleep well
Same. Not getting proper sleep is raising depression and anxiety
These CONSTANT interruptions are just seriously annoying, I'm already grumpy because I can't ever sleep. She's the expert, let her do her presentation. Good information btw.
Couldn’t agree more.. haven’t slept in 5 days and I’ve been struggling with insomnia for a decade. I’d rather listen to the expert! The interruptions are infuriating!
Totally agree!! Let her go through the presentation first before you start asking questions!!
Same. Have to find another presentation to get this info. Can’t handle interruptions.
I can only get some sleep with sleeping pills. If I I don’t take pills I won’t sleep at all and I think the sleeping pills caused my insomnia and now I can’t get off. I too have been struggling for over a decade.
10 minutes in, please tell me it stops lol
I've been struggling with insomnia for 8 months. The practice of meditation has helped a lot, but did not solve the problem alone. After seeing this video, my anxiety got reduced by at least 50%. I was free to go about my day doing things because I found a clear path to heal. Thank you to all the people who took the time to investigate the problem and come up with these solutions.
I agree, the constant interruptions are not inly annoying but also super destructive to her presentation. Keep comments to the end.
Thanks a lot for Dr. Virginia Runko's lecture, I've benefited a lot from it😄
Thanks Neil for bringing in subject matter specialist - Dr. Runko. Its ws a complete info package and up to audience expectation.
My problem with bed restriction, is that many nights, I will eventually "fall asleep", meaning fall into the first phase between wakefullness and sleep, the lightest sleep possible, a non-restorative sleep... only.. it lasts for several hours, with dream-like thoughts. But I don't fall asleep properly, and I'm also not awake enough to keep track of time or get out of bed like one should. Eventally I "wake" up again and realize and feel, that I have not yet fallen into deeper sleep, and come morning, I also feel the effects: like I've pulled an all-nighter without any sleep, especially physically, my body feels like shit.
This is me exactly.15 years now. Have you made any progress in the 6 months since you posted that comment?
@@SkipToTheRainbow You have insomnia, then? I've made a lot of progress. But can't know all the factors playing into the improvement. I do have a bit less time in bed compared to six months ago (going to bed relatively later), which seems to help a bit. And also worked on the mental aspect. Also, january just seem to be a good sleeping month, statistically, for some reason.
@@ingrima4220Yes, January has been particularly bad for me. Mine comes and goes. I've never been able to work out why - other than stress, but that is only part of it. I'm glad to hear you are doing better. Long may it continue!
@@SkipToTheRainbow if you think stress or anticipation may play a part in it, I'd recommend Set it & forget it, unless you've already read it. It's goes extremely far as to remove obsession and worry around stress, but at least it does help with the part of insomnia that is in some way related to the mind. Anyhow, much good luck to you!!
@ingrima4220 Thank you so much for responding and letting me know about Set it and forget it. It has been 3 months now and I am much better for it. Just wanted to express my gratitude for sharing with a random stranger
Very informative video, thanks for sharing this. It helped me a lot to understand CBT-i. Wish I knew this stuff earlier.
It might just be metabolic, I was over exercising, under eating and not getting enough carbs which resulted in several nutritional deficiencies etc (thought I was being healthy at the time) unknowingly I was putting my body in a catabolic state which will cause the body to stay awake and alert, as it is meant to. Think about what you are doing and what messages you are sending to your central nervous system via the way you eat exercise and live...you might be putting your body in survival mode and its simply doing what its meant to be doing. It took me a long time to work out, I had put myself in a form of metabolic burn out. I did a sleep study, sleep hygiene, saw various sleep experts...they all missed this and the treatments offered were not relevant for what I was experiencing.
I hope this helps some people out there, it can be very frustrating particularly when you don't know why it is happening.
I did this exact thing. Stopped training and started eating more but to no avail. How did you fix it? Please help me.
@@rachelhawkins2084 took along time, I ate a lot more carbs, regular meals had to stop cardio...even now if I do too much exercise it effects my sleep. I can lift weights, walk as long as i let my body rest enough I can sleep. Allow your body to put on weight and rest enough so you can counter the catabolic state with a more anabolic state. Make sure your getting in enough calories and try weight training but be gentle with yourself.
Wow. This doctor is brilliant!!
What a presentation! Thank you very much for sharing this with us
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Thank you so much Virginia. Such a fantastic evidence based presentation from a sleep expert. I feel hopeful and going to try CBT for my insomnia. Makes me happy to know of an drug free option with such high success.
Really enjoyed this presentation - very clear. As a physician I learnt lots of tips to pass onto patients.Thank you.
Thank you for this
Amazing! Best content about insomnia I've come across recently
Thank you so much
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The best video I have watched on this topic so far.
Amazing! So informative!
Excellent information 👌 ty!
My WIFE, a sleep show-off, READS in bed and she gets drowsy and falls asleep. I READ in bed and get drowsy and fall asleep. My insomnia has me waking after 2-3 hours every night! CBT-I is my last hope.
Very informative and easy to understand webinar, thank you.
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I've struggled with insomnia since 2022 and now Ive started a new job working nights. I feel really tired right now but have to go to work at 11pm until 11am. I hope this sleep restriction works as it's still a struggle to sleep longer than an hour at the moment. Great video by the way, I'm sure I'm gonna watch this a number of times.
This is great , answer to the core of the question, i am doing CBTi, i really need this, thank you very much
Did it work?
@@tonidanielleelizondo2768 it worked for me
I read an article earlier about CBT-I. It was in the NYTimes and it provided information for therapist that are trained in this modality as well as a self study guide that you cak read and do yourself over five sessions. Am going to do the self study and then explore doing it with a professional but it was very helpful.
I struggle with anxiety and insomnia. Meditation has been a great tool. Although my insomnia persists, meditation has helped me feel calm, more rested, and in a better mood despite lack of sleep. I suggest a meditation app or UA-cam video with guided breathing. Thanks for this enlightening video. I'm hopeful. Peace and good luck to all watching this video.
cure insomnia with cosm.waysua-cam.com/video/mrObUV2AKIc/v-deo.html
@@spartans2.o796 iii
I just have insomnia, no anxiety. I'm just lying in bed extremely relaxed and having feeling I'm about to fall asleep, but it doesn't happen and I'm having extremely hard time getting out of bed in that state, because of weakness and dizziness, since it feels like I'm nearly there falling asleep. It's awful. Weird things is that after 6-8h of that state I feel like I did sleep, but I didn't as I was fully aware of those 6-8h passing.
@p1 p2p3p4 I think it's these novel viruses, they altered brain cells.
@@gabbs4354 Well, it's not an improvement, but I do sleep every 3-4 days, long deep sleep, sometimes even dream. I think it's just how my brain and body is working now, since the infections, I had. I need to skip couple of nights to be able to sleep really good, deep and long. So, instead of lying down, I'm doing something else, like watch movies, etc. Few days ago I slept for 9 hours straight, it was very refreshing. I'm also exercising during day to get me even more tired and exhausted. Exercises are mild to moderate, nothing too heavy.
I'm a diligent practitioner of sleep hygiene as far as possible, and I've an extensive sleep diary for many years. I know all the triggers. I've even made peace with the bad nights and days, with little to no mental anxiety, and make the best out of my day regardless. All of that and still I only sleep 3-4 nights a week, most of the year now. I just wish it was a tad better, as it takes a huge toll on my body and my general restitution. I feel like an absolute wreck half of the week/month. I'm so used to it now, but I can't help but wish I could improve it. Also,many things that work well for others, do the opposite for me, like vigorous exercise or not eating many hours before bedtime. Those makes mine so much worse.
You should follow your gut do what makes you feel better . I managed to get over using trazodone and took forever to work it was exhausting. I trick it’s to not care about But it’s hard when you are exhausted. In my case it’s anxiety that I suffered for years on to the point it got to not sleeping (torture). Unfortunately because of stressful situations got triggered again and again anxiety. I think people who suffer from this are more sensitive to people around them to pain to stress . But we have to accept and surrender to a greater good. Wish you many restful nights and sending love.
You described me to a tee
Try using supplements with ashwaganda for adrenal fatigue and you might need to detoxify your liver from cortisol.
ashwagandha is toxic for your liver. It might give you one or two good nights of sleep but you shouldn't rely on it.
My insomnia started 7 years ago. Ive had moderate troubles in sleeping throughout my life - usually situational, but in 2015 it became permanent and very severe. I suffer from all the scenarios for insomnia plus everything in between. I cant work. Ive become a hermit. I have no energy for anything. Over the last two years Ive developed paranoia. Ive been to drs and therapists for several years - nothing. I use to be an energetic, vibrant, productive person with many artistic talents. Now I just barely exist.
I feel the same way. I’ve had insomnia since I was 10 and the hardest thing about it is how hard it is to explain to people. My brain has developed with these issues, and I feel like my thought patterns are slowly becoming less and less healthy over time. To the point where I feel like every single task I engage in, whether it’s something demanding like work, or something routine like brushing teeth, feels like an enormous hurdle.
@@leytongayford7398 Yeah, I feel for you completely. Its weird, as if my brain has been rewired to avoid sleep.
Same here. I feel I have no life at all. Sick of this
I feel you. I am the on the same boat. I can't work as well.
How are you now? You ever got to cure your insomnia?
Watching this video put me to sleep. Very effective.
Praise Jesus! Or UA-cam?! Either way...Amen.
You are a lifesaver! I am a 63 year old menopausal woman and experienced sudden onset insomnia two months ago. I tried OTC and prescription sleeping pills as well as melatonin , and always practice sleep hygiene on the regular but nothing was helping me fall asleep and stay asleep.
From other research I’ve investigated on the internet I believe my problem was advanced sleep phase where my sleep clock because of age fell back to 8 pm where I could not keep from falling asleep too early in the evening. Then I came across your video and the miracle sleep aid of all - CBT-I Last night I tried the sleep restriction technique you outlined in your video and It worked! without taking a single sleep aid I slept a whole 5 hours and woke up feeling refreshed and like old self again.
Your instruction video gave me the confidence to try this technique which I never would have imagined could work when it goes against everything one thinks is the only way to get a good nights sleep such as forcing oneself to go to bed early. thank you for sharing your knowledge of CBT-I for free when trying to get help can be time consuming and expensive.
I don’t know how bad your insomnia was, I am 66 menopausal years old, have suffered a terrible insomnia for 3 months. Your comment gave me hope. Thank you very much.
@@MaiNguyen-ee3lv My insomnia started so suddenly. I always slept so well then suddenly one night literally I didn’t sleep one wink. Then a sort of sleep anxiety set into my brain and every night I was stressing I wouldn’t sleep, which caused my heart to race and I’d be hyper ventilating. I learned about this CBD for insomnia and it changed everything for me - like not lying in bed stressing about not sleeping and trying to force myself to sleep. It’s the worst thing a person can do apparently. Relaxing and not putting pressure on myself to sleep made all the difference - for me anyway. I keep myself awake until 10:30 by setting a loud alarm on my phone that goes off every 5 minutes so I don’t nod off while I’m watching TV, then when I feel sleepy I go to bed and read until I fall asleep. I don’t stress about if it takes me 10 minutes or half hour or an hour to fall asleep. I always fall asleep though and even though I may awake slightly a couple of times throughout the night I’m getting my 7 hours across the night and feel rested in the morning, Good luck with your journey into finding good sleep - it’s worth the effort.
@@Loocloo333 Thank you so much for your quick reply. So it means before you fixed your problem, you felt sleepy when watching TV but when you go to bed, you couldn’t sleep?
@@MaiNguyen-ee3lv exactly. I was putting myself to bed before I was tired then trying to force sleep on myself. Then there were times when trying to force myself to sleep Id finally start to drift off when suddenly just the act of falling asleep would startle me awake then Id panic and keep awake fearing Id never get to sleep which would be a self fulling prophecy. My whole issue was psychological. My mind was creating my problem.
brilliant infomative video btw
This was a very informative presentation, thank you! They questions were thoughtful and brought up information I didn’t even know I wanted. Great job to both the presenter and the host!
Thanks…great. Advise
Excellent presentation
Thank you I reached out It’s rough rn. Never have good reaction from most medication or maybe don’t give it chance. I been dealing w this for my entire life. I’m at point I’m so traumatized these days been going thru one thing after another. Major events and the worse my anxiety is the worst my insomnia is my insomnia is so bad it’s just a thing I know nighttime comes in screwed I fall asleep I don’t stay asleep I hope I can find someone to help there’s not much help or maybe I don’t know
I so understand. I have a lot of the same problems with sleep. I have found a physician who specializes in insomnia, I have an appointment in two weeks and am so eager to get help. I wish you all the best.
I Totally Agree. Interrupted too much.
It’s hard to get out of bed to do other things when you have to get up and go to work in a couple of few hours. Don’t have time to play games. I need sleep.
I think in the last 2 years at age 76, I have been sleepy 10 times and I’m retired and never get tired Ti like 3 am but I wake up 4 or 5 times and then that makes me depressed like I’ve lost control or I’m not trusting God enough and then I get more depressed.
I have a sore throat that keeps waking me up. But the insomnia just kicked in about 1.5 weeks ago. Thanks for the presentation. Will use it.
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Don't let it persist. For me in gradually got worse until I was forced to leave my job.
sore throat could be caused by the acid reflux
I'd love to know more about the sleep conference 😴
So I enjoyed listening to this so much that I purchased “quiet your mind and get some sleep” and there is basically no mention of CBT-i in it. I’m pretty upset because I wanted to start CBT as soon as possible. Pretty misleading info on that part…
Great guest. Please stop interrupting her so much, especially if you're just going to regurgitate what she just said. Maybe pipe up 20% as often, and keep your thought to 10 words or less. A good interviewee will respond intelligently without much prodding, and keep the message moving. She did a good job of being professional and not treating you like you were stupid, but man were some of those interrupting questions fatiguing to sit through. You don't have to sum up what the guest has said every 2 minutes. A 10 second recap every 10 minutes is sufficient.
Thank you for this presentation it answered many questions. I have been a light sleeper all my life and want to address the problem. I go to sleep with ease but wake too soon. I often experience fatigue which ruins my day. I wonder if I have subconscious anxiety but there's no serious anxiety I'm aware of? It's interesting to hear anxiety and insomnia don't always go together. Thanks again.
i am the same i dont have any real anxiety issues and i used to look forward to going to bed to sleep then one or two nights i went to bed far too late and found i could not sleep because i knew there wasnt enough ours to sleep before i had to go to work thats what started my insomnia
@@newshades7009 I think the information in the presentation could help you. Hope you get your sleep back.
My problem with bed restriction, is that many nights, I will eventually "fall asleep", meaning fall into the first phase between wakefullness and sleep, the lightest sleep possible, a non-restorative sleep... only.. it lasts for several hours, with dream-like thoughts. But I don't fall asleep properly, and I'm also not awake enough to keep track of time or get out of bed like one should. Eventally I "wake" up again and realize and feel, that I have not yet fallen into deeper sleep, and come morning, I also feel the effects: like I've pulled an all-nighter without any sleep, especially physically, my body feels like shit. I also wonder if it's some sort of unconcious or very subtle anxiety, or if it's purely physical. There's little to no mental anxiety as I'm aware of. And I know what that feels like, as I've had it severely before.
CBTI seems like a bandaid approach for simple people with simple problems. Gaslighting doesn't work for those of us with complex minds. Still, trying to keep an open mind with this approach.
Thanks
i just started having insomnia and i think i got it from the drug called finasteride
now its 8 nights im sleep deprived sometimes i wake up 3am then cant sleep anymore twice i woke up 12mn and cant sleep anymore
i will try this CBT-I and hope it does help
I learned to live with my insomnia. I sleep between 4-5 hours if I am lucky, and I function fine all day. Great video though. Quick thought; is it ok to associate the bed with sex?
For OCD sufferers is the treatment the same?
I don’t remember how much I’ve slept since mid September because I’m on ambien, which I need to get off
For health reasons. But, I know when I’ve tried to sleep before that, I’d go to sleep at midnight and wouldn’t fall asleep
Until 5 or 6am. And wake at 8 or 9am. So, that means 3 to 4 hours of sleep as a starting point. I think it needs to be 5 1/2
At a minimum. Am I right?
This video was so stressful to watch because Neal kept interrupting...I wish he kept his questions until the end. I just kept losing focus.
What's the chance of sleep restriction causing a nervouse break down? When I tried sleep restriction I was so burnt out I couldn't get out of bed for weeks.
4-6? That would be nice
don't agree with everything as having a lot of sleep hygiene rules can be pressuring and increase anxiety but overall a very great webinar and very informative
True, but they don't have to be absolute. You can implement some of them and versions/conditions of some of them. I love watching shows/movies in the late evening. By getting plenty of sunlight during the day, using a blue-light filter, lowering the brightness slightly and opting for comedies without much story-line like family guy, two and half men, etc. (you probably have other preferences). They're enjoyable, funny and help me relax, but the conditions ensure that the effect of any blue light is minimal and I don't get psycholigcally aroused or too immersed in the story (cause there virtually is none).
Sorry for the book, but you get the point. Over time you learn to adopt healthy strategies and customize them to be realistic and sustainable.
I really wish the “host” just let the speaker speak. Constantly interrupting is not helping and is rally annoying to those of us that really want to hear what she has to say.
Can he be edited out?
Yeah, we all can't sleep right now. I know.
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Can someone speak to the utter panic and agitation caused by progressive muscle relaxation and mindfulness meditation?
yes, there are some people that are triggered with "calming, mindful" practices like yoga, pranayama (breathing), qi gong, progressive muscle relaxation, meditations of all kinds, going "inside" yourself, being in silence, listening to your own breathing, even maybe getting a massage etc... This usually has something to do with traumas or PTSP. The ways these types of people should relax are active forms of relaxation or mindful actions like walking in nature, reading, cooking, knitting, drawing, painting, gardening, light body movements like slow dancing, learning a musical instrument etc.
4 to 6 hours would be a good night for me. If I was up and down out of bed all night long then I'd be looking at 0 hours.
VERY HELPFUL
I have a diagnosis of circadian rhythm disorder. Will this help me?
Absolutely... this is the root of the concept. You put a stake in the ground as to when you wake up (7am in her example) and everything flows from that. If you can't sleep at 10pm, then get out of your bedroom and watch a show or read or do anything until you're tired. You'll suffer the next day and a few days after, and perhaps a week or two but eventually your circadian rhythm adjusts
You're re-training your mind that the bedroom is for sleep and that you wake at a specific time each day... whatever time you specify. People with 9-to-5 jobs automatically have this wake time, but those that don't have that structure imposed on them (elderly, non-working parents, freelancers, etc) need to create and impose that structure themselves and have the will to obey themselves... a surprisingly hard thing to do, and any dietician would likely agree.
no sleep is making the comments really angsty and I'm all for it, grump no sleeper here
Starts at 17 min
I wish he would let her talk and keep quiet!
CBT I works, however, what I find is most individuals would rather take a pill than put in the work.
I fell asleep watching this video.
16:40 CBT-I begins. Not that the information before that wasn't useful..
You're a hero
Thank you.
Much appreciated.
What if you have been on zopiclone so long ? I’ve tried to sleep without them an have horrible nightmares and sharp shock pains in my head throughout the night
This is so interesting
Can’t understand the questions and replies about supplements ie CBD , melatonin is the whole idea not to trust in CBDI without any supplements
Neil, you have to let the presenter speak -- your interjections made the presentation less effective. You kept interrupting her and negatively impacting the flow of her presentation. You did do a good job bringing in an excellent psychologist, Dr. Runko, however.
Seriously, I can’t understand how he doesn’t realize how frequently he is speaking. LET HER TALK.
@@tacosam Agreed! For the most part, he just regurgitates what she says. Just let her speak.
Eh, I think his questions were worth asking for the most part.
She starts a new topic and is getting her rhythm. "So the might boxes are when I'm awake and the dark boxes" are when I'm asleep. Yeah dude it says that on the screen lmao. It's like he has to qualify that he understands basic things.
Stop interrupting her!
It really surprised me that she would recommend watching TV over taking a relaxing bath when 15 minutes or 20 minutes has passed lying awake in bed.
I anvy my best friend. He closest his eyes immediately falls to sleep. I have suffered with insomnia for more then 20 years. At this point, I don't know if I am going or coming
If someone falls asleep mere moments (seconds or like ~2 minutes) after hitting the pillow, that can actually be a sign of a sleeping disorder/sleep deprivation. The normal sleep onset is 10-20 minutes. I wouldn't be so quick to envy.
She’s a very god presenter. But sadly this CBT doesn’t work for me, my mom and sister are also lifelong insomniacs. Maybe this works for some people??
When I take clonazepam for my anxiety I sleep fine.
My insomnia has nothing to do with anxiety. It is a structural, neurological issue. CBT-i does not work.
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The point of CBT-I is to change the structural aspect of your brain, so I am unsure what you mean.
CBT-i works for insomnia related to sleep anxiety, rumination, worry etc. Mine is genetic. My grey brain matter is shrinking as well, largely do to chronic insomnia, which makes it worse. CBT-i doesn't address these issues. It's also contraindicated for those with Delayed Sleep Phase Syndrome. Glad it helps so many people though.
@@mmedeuxchevaux I guess I am just interested in what makes your insomnia genetic and not like other peoples. I can empathize with you as I suffer from chronic insomnia and I am hoping CBT-I can help me. I am also interested in you saying CBT-I is contraindiated for delayed sleep phase syndrome. Do you have links to studies on this so I can learn more?
@@erasethewasted First of all, I don't want to discourage you! Please try CBT-i. It's the best thing you can do for yourself - especially if you have anxiety around sleep. I don't know if I can find any studies saying that CBT-i isn't recommended for those with DSPS. You don't have that as well, do you? I'm a mess when it comes to sleep. I need 11 hours in order to function. If I get 8 or 9 or less, my day is destroyed. I also have DSPS and insomnia. CBTi doesn't help those with DSPS because people with this disorder don't experience a strong sleep drive. And getting out of bed if we can't sleep only further delays our circadian rhythm. But, there are aspects of CBT-i that anyone can follow. Please go for it.
Really the interruptions are horrible ! The rest is great
There's just no comfortable position for me at all times. Worse when I try to sleep. So uncomfortable, so hot, 1 pillow, 3 pillows, no pillows, lay on the other side of the bed, twitch as I'm falling asleep, sleep paralysis, sleep for 10 mins, uncomfy, 10mins, move again, 5 mins sweating, 10 mins sleep paralysis....this is a good night. I'm on my 4th day of 0 sleep and I've never been more hyper and awake... Help me. I'm hallucinating spiders
At this point you may need medication. I was where you are a few days ago. I went to see a really good psych-NP. He put me on a mood stabilizer and a sleeping pill (non addictive) and told me this: You need sleep NOW. You can get to the root of the problem in a few days and do CBTi. But right NOW, you just need sleep. He was right. Go to a psychiatrist if you can.
He should just let her talk . I have to skip every time he talks .
The constant interruptions were irritating. I hope you don't disrespect all of your guest speakers this way.
I feel like people with insomnia still are able to sleep. I go days, like 4, then crash. Been doing that for a long time. Is that the same as insomnia?
Yes, severe insomnia. I can do that too. Not healthy.
Not in to people who insist on frequently using the sound (not a word) ummm. WTF ?
*Has anyone else found the stresses of Covid 19 has made you sleep worse?*
Garlic can be consumed or used as a home remedy to cure insomnia. It can be taken in the form of tablets, capsules, or powder.
_Hope this helps!_
I will try :(
Never heard that before !!! Thanks
Spinning around 5 times and saying "I want to sleep" 5 times in the mirror also cures insomnia
I wish the guy would stop talking all together.
This video would be much more informative and enjoyable without Niel's commentary.
the guy keeps interrupting her so rude
I watched another video and she said all you need to do is try going to bed later rather than too early, . I think these videos here the doctors try to make you spend more money on their treatments that they spread out for months on end so you have to keep coming back for sessions .
Honestly, the guy just needs to shut up and let her do her presentation
I cant sleep till 6AM 😭
I can recommend you to Dr ola baba who can help you out
Message him now on WhatsApp
+2348114116935
@@whatsappher9804 not legit
@@whatsappher9804 you should go to jail
Maybe it’s just because I haven’t slept in months, but I found the guy’s frequent interruptions to be completely unnecessary and beyond irritating. He talks to her like she’s 5.
wish he would shut up just repeats what she's said in question form
Really useful video but I would prefer it if the organisation behind this was called the American Anxiety and Depression Association of America.
VIDEO SUMMARY
00:00:00 - 01:00:00
Dr. Virginia Runco discusses cognitive behavioral therapy for insomnia (CBT-I), explaining what insomnia is, its criteria for diagnosis, and its comorbid connection with other disorders such as anxiety and depression. CBT-I aims to reverse the negative association of the bed and promote calmness and relaxation, and stimulus control is suggested as a technique that can help break the association between the bed and wakefulness. The speaker emphasizes the importance of practicing sleep hygiene, relaxation or meditation, and cognitive restructuring. The impacts of screens on sleep hygiene are discussed, and the speaker suggests engaging in passive activities before bed and using blue light filters or UVEX Skypers. The benefits of sleep restriction are also highlighted, along with the importance of seeking guidance and professional help when need.
00:00:00 In this section, Dr. Virginia Runco explains what insomnia is and the various types of symptoms people experience. Insomnia is defined as having trouble falling or staying asleep, or waking up too early, and it can cause daytime impairment, such as fatigue, irritability, and difficulties with concentration. Dr. Runco emphasizes that there must be consistent difficulty with sleep for at least three nights a week for at least three months for a diagnosis of insomnia.
00:05:00 In this section, the speaker discusses the criteria for diagnosing insomnia, which includes at least three nights of difficulty sleeping per week for at least three months. Insomnia is a common issue, affecting around 10% of the population with chronic insomnia and one in three people experiencing transient or situational insomnia. Insomnia disorder can be comorbid with other disorders like sleep apnea, anxiety, or depression. In the past, insomnia was thought to be secondary to some primary disorder, but recent guidelines highlight the importance of treating insomnia as its own issue, alongside any primary disorder. The speaker emphasizes that resources for insomnia treatment can be helpful regardless of any other comorbid conditions.
00:10:00 In this section, the speaker discusses the issue of treating insomnia and the misconception that simply treating insomnia is enough. This is because underlying issues such as stress, anxiety, and depression can exacerbate insomnia, and vice versa. The speaker highlights the bi-directional relationship between insomnia and anxiety disorders. While there are many medications that can help with insomnia, cognitive behavioral therapy for insomnia (CBT-I) is recommended as the first-line treatment before medication. The speaker emphasizes that despite this recommendation, many patients end up on sleeping pills first before trying CBT-I.
00:15:00 should be aware that CBT-I may not work for everyone, although it is one of the most effective psychotherapy treatments available. When it comes to a combination approach of sleeping pills and CBT-I, some healthcare providers prefer to taper off the sleeping pills gradually instead of immediately. This makes for a smoother transition, especially for patients with anxiety. CBT-I consists of several strategies, including stimulus control, sleep restriction, cognitive restructuring, relaxation training, and sleep hygiene. Stimulus control involves classical conditioning, where the bed becomes associated with wakeful states of frustration, agitation, and stress, making it harder for the patient to fall asleep. However, CBT-I aims to reverse this association by creating a new association between the bed and feeling calm, relaxed, and sleepy.
00:20:00 In this section, stimulus control is discussed as a CBT-I technique to decrease conditioned arousal in insomnia. The goal is to break the association between the bed and wakefulness, while strengthening the pairing of bed with sleep to enhance conditioned sleepiness. To achieve this, individuals should not engage in any wake activities in bed, ideally extending this to the whole bedroom. One should only get into bed when they are ready to fall asleep. This may mean getting out of bed after 15-30 minutes without sleep, which can be challenging, but is necessary for long-term improvement. Short-term pain for long-term gain is the goal of this technique.
00:25:00 In this section, the speaker discusses the stimulus control strategy in cognitive behavioral therapy for insomnia (CBT-I). If the person is lying in bed for around 15-30 minutes, CBT-I suggests rolling out of bed and going into a different room, but not staying on the bed. The speaker suggests doing something sedentary and quiet, such as reading or watching TV. However, the person should avoid exercising, warm showers or baths, and activities that are overly stimulating or engaging. The speaker also suggests that one should stay up until they feel sleepy or choose a predetermined amount of time to stay up before trying to sleep again. Additionally, while implementing this strategy, one might experience sleep deprivation, and the speaker suggests planning counter-fatigue measures such as increasing caffeine intake, taking physical activity breaks, and fueling the body with enough food.
00:30:00 In this section, the speaker discusses how cognitive therapy can help tackle concerns about lack of sleep. By examining evidence from the past about how well one functioned on four or six hours of sleep, it can be helpful to focus on accomplishing major tasks rather than putting too much pressure on having an ideal workday. The fear of not performing well at work may be worse than what has previously happened in the past. Investing in sleep and following a sleep restriction program can be helpful in balancing out the sleep drive and leading to a better night's sleep. The speaker prioritizes sleep restriction as a first strategy in CBT-I as it yields more immediate benefits and makes stimulus control easier to follow.
00:35:00 In this section, the speaker discusses sleep restriction therapy and how it operates to increase sleep efficiency and consolidation, starting with a sleep window that estimates the actual amount of sleep someone is getting. The idea is to make the person tired enough, so they get better sleep quality in the allotted sleep opportunity window. Once sleep efficiency has improved, the quantity of sleep is slowly increased, but this is done gradually to prevent sleep quality from being disrupted. Stimulus control and sleep restriction are conducted together to increase the success rate of therapy, and the focus of sleep restriction is on controlling your wakefulness rather than trying to force sleep.
00:40:00 In this section, the speaker addresses how to stay awake until the desired bedtime even when feeling sleepy, as well as how to get out of bed in the morning without hitting the snooze button. The speaker suggests brainstorming and picking more active activities to wind up rather than winding down before bedtime. The speaker also advises seeking accountability from bed partners or scheduling early morning meetings to encourage waking up. Additionally, the speaker emphasizes the benefits of sleep restriction as the most effective strategy in cognitive behavioral therapy for insomnia (CBT-I), but advises caution for those who are susceptible to negative repercussions from sleep deprivation. The speaker recommends seeking guidance from a professional or following a self-help guide to execute sleep restriction properly.
00:45:00 In this section, the speaker mentions that while sleep restriction can seem formulaic, it requires attention to nuance, so individuals should not overly restrict or under-dose themselves. Additionally, they caution that sleep restriction may not work for everyone and encourage individuals to feel empowered to try different methods of addressing their insomnia. The speaker also briefly touches on the importance of cognitive restructuring and relaxation training in CBT for insomnia, particularly when it comes to mitigating distress and anxiety. They assert that individuals do not necessarily have to see a CBT specialist to benefit from these techniques and that there are resources available for those struggling with insomnia.
00:50:00 In this section, the speaker discusses the benefits of practicing relaxation or meditation during the day as a way to keep a baseline level of calm while also keeping the skill fresh, so it can be more effective when needed at night. However, the speaker advises against getting too obsessive or ritualistic about it and recommends only using it as needed. Additionally, the speaker emphasizes the importance of sleep hygiene, which includes avoiding caffeine and alcohol in the late evening, avoiding excessive liquids and smoking, exercising regularly, keeping the bedroom quiet and comfortable, and avoiding screens that emit blue light, which can suppress the release of melatonin and disrupt the body's natural circadian rhythm.
00:55:00 In this section, the speaker discusses the impact of screens on sleep hygiene and how to effectively wind down before bed. While blue light filters help with the release of melatonin, it is still important to engage in passive activities before sleeping, such as watching a lighthearted TV show rather than scrolling through news articles or active content. The recommended wind down period is at least half an hour, but for individuals with a circadian rhythm disorder, wearing blue blockers at least three to five hours before sleeping might be necessary. The speaker also recommends the use of UVEX Skypers, which come out as the most effective blue blockers. The speaker also discusses how to find providers for cognitive behavioral therapy for insomnia (CBT-I) as well as self-help options, including online programs and books to enhance sleep practices.
01:00:00 - 01:05:00
The speaker discusses various options available for cognitive behavioral therapy for insomnia (CBT-I) available on the internet, including apps like Insomnia Coach, Night Owl, and Sunrest. She discourages the use of CBD oil for insomnia and suggests that people try CBT-I as the first line treatment before resorting to other drugs like melatonin, ambien, or trazodone. While small doses of melatonin (less than half a milligram) can be helpful for someone with a circadian rhythm disorder, higher doses of melatonin marketed for insomnia are not effective, and its effectiveness is not well-supported by research. People should focus on CBT-I and only try melatonin as an additional measure if necessary in consultation with a doctor
This might be one of the wierd facilitator I have ever seen.
Escuchaste mi nueva música? ❤️
Yes, the interruptions are moronic, why does the guy think this is a one on one interview, And then ask a bunch of banal questions which we, the listeners DONT need answers to. I gave up and stopped after 1O minutes, what a wasted opportunity
you should finish the video anyway, there's still a lot of good info
Couldn’t make it 15 minutes t brought the presentation because he kept interrupting her. Geeze we can’t understand the presentation because you keep asking questions with facts she just stated
It may be a good presentation but cant listen to that voice anymore plus the interruptions.
It's all a load of bollocks.
This guy is the worst, shut up and let her talk.