END Chronic INSOMNIA 👀 once & for all! GUARANTEED RESULTS!
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- Опубліковано 7 січ 2024
- Everything I have learnt over 20 years of insomnia, my training in sleep medicine, work with the NHS, MOJ, MOD, 1 -1 treatment with countless clients and two published books condensed down into 1 video!
If you want to overcome insomnia as fast as you possibly can you need to see this!
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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 and the MOD.
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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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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
Thank you again for your amazing content. I can tell you that the 4 steps outlined in this video have greatly increased my confidence with sleep.
Thanks Thomas, yes it is really about simplifying things and then repetition, patience, consistency and above all self kindness when (not if) you don't do it perfectly.
And yes literally just those 4 steps outlined in video with enough time will dramatically improve virtually everyone's sleep - very happy you have done them and they are already working for you!
To all my lovely subscribers / regulars... this video is more aimed at new people for a very quick introduction to the channel and how CBTi works.
You may have heard a lot of this before but it will provide a very fast re cap of the basics so still definitely worth a watch.
If you could please do me a favour and comment / like watch it to the end etc this will boost it as the algorithm will send it out to lots more people if you do (so if you want an easy way that you can help other people sleep, helping this video do well will do that!)
I always need to try and find a balance between creating more advanced / nuanced content and 'beginners' / introductory content for new people to the channel, so hope you understand. If some of the videos do repeat themselves that's why.
This Thursdays video is more advanced / nuanced however and features Arnold Schwarzenegger! Hope everyone is having a great new start to the year. Joe
New sub, just finished your book, totally 100 percent agree with what you wrote. Everything I tried to do you tried harder. I relate to it all. Just cut my pill from a half to a quarter. Trying hard to stay up till 11.30pm. Thank you so much, nz subscriber.
Really happy to help Jennie and thank you for buying the book! An addition not included in the first book (it is in my 2nd workbook) is this video here where I talk about counter control so may be worth a look.
ua-cam.com/video/pJ8hkgJJAgE/v-deo.html
Also try not to turn bedtime restriction into a competitive sport by trying really really hard to stay awake until your window.
Yes you want to do the behavioural changes 'good enough' but remember the end goal is to remove yourself from the struggle entirely so don't do anything that adds / reinforces the struggle / fight against insomnia.
If you have time to review the book (even if it is one line) I would really appreciate that, i think you would be my first review from NZ!
Happy to have you on the channel! Joe
Hi joe im finally getting that sleepy feeling back at nights before bed struggling to keep eyes open.. its nice to feel the sleepiness again. But once im in bed im sensitive to noise and it still takes a while to fall asleep is this conditioned arousal does it fade over time? The start of my insomnia id be so wired i would never feel sleepy so im hoping im progressing. Ive mainly implemented a kind sleep window nothing extreme but wake up same time every day spend as little time in bed. Also facing fears has helped and challenging negative thoughts
Hi Dan, yes this is conditioned arousal and yes as you generally stop doing things to 'fix your insomnia' during the day / evening and bin all the rituals and protective measures around your sleep and as you start seeing results and sleeping better / have the inevitable poor night of sleep just like normal sleepers and realise it's not the end of the world -
and start getting stuck back into your days (like you are doing) the obsession around sleep comes down as will the conditioned arousal.
But it does take time, however you i am sure will have already seen improvements with the time under the bridge already. More time, more detachment, even more time, even more detachment.
Repetition, time, consistency, patience, self kindness this is all that is really required and you will notice insomnia will start to fade.
❤
How do you get over the fight or flight response? I have sleep arousal problems, and not sure how to fix.
Hi Brad, start with behavioural changes first to re build your pattern of sleep and strengthen your sleep drive.
You need a quick win just to see improvements in your sleep.
Obsession / fear / worry about not sleeping is present because your sleep is so un predictable but if you could quickly prove to yourself that you can sleep, that will give you a hyge psychological leap.
Then take a binge watch of my channel as this goes into subtle though pattern change shifting and or grab my book from Amazon for a step by step guide (Your 2 in 1 CBTi book)
But your first step is this playlist here:
www.youtube.com/@InsomniaTalks/playlists (new to the channel start here)
Have a watch of all of these to start you with the behavioural changes, implement them - and whilst you are doing that have a binge - these videos will set you right!
@@InsomniaTalks I ordered your book. Thanks!
@@BradBurden Thanks Brad, really hope it helps!
Everthing you say make sense! love it! but i have 1 question tho..if i wake up the same time every day even with 2 hours of sleep..would a nap during the day affect my sleeping pattern?
Hi Xmen, for good / normal sleepers napping is fine but try to keep them short and below 3pm.
However, if you are regularly using naps to compensate for poor quality sleep at night time it's better to fix this first by not napping as otherwise this will become the new pattern (poor sleep at night, catch up in the day - rinse and repeat)
So yes, napping is fine, but fix your sleep problem first!
Also , overcoming 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 run.
If you stick to these behaviours you will find that these 2 hour nights will get fewer and fewer as you sleep becomes far more predictable, regular and consistent.
@@InsomniaTalks Noted! ive been having chronic insomnia for 4 years now..i'll make sure to follow your steps..thank you so much for responding..really appreaciate it! 🙏🏻
@@InsomniaTalks Just one more question tho..what if i haven't sleep the whole night? should i just stay awake for till the next night? or is it okay to take a short nap? cause i get that problem quite often
Hi, so ideally you would want to stay awake - with consistency and repetition of the right behaviours these nights of no sleep will be come fewer and far between.
It's good therefore not to use / rely on naps to compensate for poor quality sleep at night time as if you always do this the brain will not see any reason to change.
That said I never stress perfection and some days you just want be able to stick to this, that's fine! you don't need to be perfect - just good enough so if you occasionally nap during the treatment, no criticism or thinking you've done something wrong, just carry on the next day just like before and enjoy the nap and be fine with it! @@STR675
@@InsomniaTalks thank you so much for your respond! really appreciate it 🙏🏻🙏🏻🙏🏻
I listened to your book and also purchased your workbook/journal last week. I started sleep restriction therapy last week as well. Back story: I had a baby 4 months ago which messed up my sleep schedule. Before that I was a good sleeper. After a few nights of going to bed later ( typically I’d go to bed when my husband would an hour earlier than the start of my sleep window), I am feeling that sleepy feeling again!!! It’s amazing. I’m waking up once a night still but that is becoming less and less. My goal with your platform is to taper off my nightly sleeping rx once I’m confident in my sleep again. Thank you so so much for all your wonderful common sense evidence based information. You really have helped me. I hope to graduate from this sleep issue soon ❤️🩹
Hi Jennifer, i'm really happy that I have helped you!
And yes like I say with meds, get to a place where you are confident in your innate ability to sleep and then ease off them only when you feel comfortable enough to do so, but there should be no force, no pressure.
But yes it's brilliant that you found the right path so soon and thank you very much for your kind comment, it's lovely when I hear from people as it keep me motivated to keep going with this work. Joe
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
❤