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Exactly! Can't sleep at night, nor take a daytime nap even if you wanted to or try, it's not going to happen! Ugghh

Hi, yes i'd certainly recommend still working out after a poor night of sleep. The more you let insomnia push you around the more it will take from you and the more it will breed the control and obsession. Will you be as energised during your work out? maybe not, but it's better than deciding not to do it at all. The same goes for all other things during the day, try to do as much as you can just to live your life, the days should not be spent trying to fix or appease insomnia as again this just breeds the control, fear and anxiety around it. What to think about - this implies a racing mind at night where perhaps you have conditioned the brain by spending a lot of time in bed awake at night that the bed is a place for rumination and problem solving. Take a look at something called the thought record by Nick Wignall and start putting your worries and obessions onto paper perhaps at say 8pm in the evening, the more you do this, the less you will think and obsess at night time. Also, yes sleep is important for muscle growth but if you are watching unhelpful videos / reading unhelpful articles how you need 8/9/10 hours to properly function at the gym this isn't helping you, it will just lead to more worry, control and effort. Just set a fixed wake time, go to bed when sleepy, light first thing, perhaps move your exercise to the morning and just by doing this and none / far of the other controlling obsessive things around sleep that people do in the day time, with regualrity and consistency you will start seeing your sleep improve over time. Not immediately, but if you did this for October, overal October will be a better month than September. Thanks, Joe

Hi, essentially what happened when you gave yourself less sleep opportunity by only allowing yourself 6 hours of sleep opportunity, in order for the body to get the sleep that it needed, it needed to ensure that you get really good sleep quality - hence not feeling you woke up at all in the night. Let's take it to it's two furthest extremes - Navy seals during hell week are allowed only 1 hour of sleep per night - there is not a chance that any of them will wake up at all during this hour of sleep opportunity as the brain will be desperate to get as much sleep as it possibly can in such a tiny window / opportunity. Now lets take someone with insomnia who is on average spending 16 hours in bed, there will be a lot of wakefullness during the night time as the brain cannot get 16 hours. They will sleep at some point during this 16 hours, but sleep will be fragmented and unpredictable. So there are a couple of options - either realise that it is OK to have a couple of short awakenings in the night time, most people use the toilert at least once in the night and accept that the body is getting the sleep it needs. Or perhaps have the awareness that perhaps a 7.30 hour sleep window maybe not what you'd like and opt for the middle ground -- not the extreme of a 6 hour sleep window like you first started with (10 - 4) and not the 7.30 hour sleep window you now have. Perhaps 7 hours is generally a good amount of sleep opportunity for you personally? Or just move towards getting up at the same time and going to bed when sleepy and the body will naturally tell you the amount of sleep opportunity that works well for you. Thanks, joe

Hi, during my 20 years I pretty much had all flavours, waking up too early, multiple night time awakenings / waking up and taking ages to fall back to sleep but my main issue was getting to sleep. However, it doesn't matter what type of insomnia you have - all insomnia is an unhelpful pattern of sleep that the brain has taken on and the anxiety / control / obession.. it is fixed in exactly the same way regardless of what unhelpful pattern the brain has learnt. These videos explain this more.. ruclips.net/video/h7rHgkqyals/видео.html ruclips.net/video/V_e3n2DBbjM/видео.html

Hi, thanks for your message, and don't worry at all about writing a long one, it's really helpful for other people to read it as it describes this quite common problem very very well. I see it really as coming from a place of catastrophizing - what if I don't sleep tonight, as if you were truly neutral you wouldn't care and it wouldn't happen. I made a video on this here: ruclips.net/video/EmEA5KSM3F0/видео.html Which you may well have seen already by the language you used in your message. With OCD I assume you used some version of exposure therapy this is something I would work on you with exposing you to the fear of this and challenging and reframing every single one of these thoughts, repetition, repetition, repetition to the point of boredom, because when something becomes boring it no longer triggers the anxiety response. Yes very happy to speak so I can help you -- when you email me (sleepze.com for contact form) quote the voucher code RUclips50 for 50% discount that I offer to viewers of the channel. But yes this is a very common thought process when it comes to insomnia and is wrapped up in the obsession around sleep. Sleep obsession manifests in many different ways but the root is fear based, desperate to run away from and escape wakefulness.

@@InsomniaTalks Thank you for your thoughtful response. Honestly the fact that you take your time to individually respond to each one of us says so much about your determination to helping others struggling with it. Is the voucher applicable to the 695£ package ? If so I would be interested in taking it. I filled a form on the website. I wasn’t given the chance to fill a voucher code there. Should I send you an email as well ? Many thanks!

@@waficelhoussami2171 Hi Thank you. Happy to help. it's applicable to the first consultation - however £60 can be subtracted from the platinum package if you decided to go for this. However, based on your current knowledge I learnt from your email, and the fact you have already overcome your insomnia I would say a full package is possibly unnecessary - you don't want to reinforce a problem. I would recommend going with a 1-1 and if you felt like you needed more support afterwards I'd be happy to subtract the price off the full course. No need to add the voucher code anywhere, I'll just auto apply the discount when I book you in / send you your invoice. I received your email however when I tried to respond the message failed as the address was not found. Please can you email me at: contact at (replace the at with an @ want to avoid the spambots!) mysleepwellsolution.com --- no need to write out the full message you previously emailed me again, I have that, just so I can respond and have your email address!

@@InsomniaTalks Sent you an email. Thanks a lot!

Hi, yes it's very very common for people with insomnia to think they are awake when they are actually sleeping. You can still have conscious thoughts and still be sleeping. This is due to the brain taking on a very active pattern of sleep. I made a video on this very common, but confusing phenomenon here... ruclips.net/video/EbAeCyOc0Fo/видео.html

Hi, yes it's very very common for people with insomnia to think they are awake when they are actually sleeping. You can still have conscious thoughts and still be sleeping. This is due to the brain taking on a very active pattern of sleep. I made a video on this very common, but confusing phenomenon here... ruclips.net/video/EbAeCyOc0Fo/видео.html

Hi Sean, that's amazing that you are getting less anxious around your sleep as it is this change in thought patterns (alongside the rebuilding of your sleep pattern with the behavioural changes such as the sleep drive) that will mean that your sleep is improving. It's harder to change your thought patterns than it is your behavuours (neither is easy!) so to be detaching from the anxiety is a very very important thing. In regardsto something being wrong health wise, the body will always get the core amount of sleep it needs no matter what, if it didn't you would be falling asleep about your day, watching TV etc. It's a very hard thing for people with insomnia to understand that they are not chronically sleep deprived, but when you are, you sleep no matter what. I'm going to make a video on this topic, but the navy seals during hell week are only allowed 1 hour sleep per night . They are chronically sleep deprived and will literally fall asleep whilst running, swimming etc. This is becuase there core sleep is below what they need. I've also got a video on it here, it's an oldy (2nd one I ever made) but a goody: ruclips.net/video/liSFK58e3uo/видео.html But yes, I think the anxiety of thinking there is something wrong with you is more a case of what is this doing to my health long term. Of course insomnia causes extreme anxiety, deprssion, fear, worry -- it causes you to limit your life etc so I am not discounting what it does to anybody mentally as I know as well as anyone what it does. However, long term health consequences (the ones you always read about -- cancer, diabetes, heart disease...) et5c have never been proven. Infact people with insomnia have the exact life expectancy as people who don't have it. A video on this here: ruclips.net/video/Wj7kmhbAcMc/видео.html And also check out an amazing article by Alexey Guzey to really feel OK about the long term health risks which contribute to your anxiety: Search: Alexey Guzey - Matthew Walker's "Why We Sleep" Is Riddled with Scientific and Factual Errors Thank you. that's one vote for lush! Anyone else want to 2nd or table something else?

Thank you good sir! Yes perfectionism when it comes to something that is inherently (by it's very nature -- sleep before houses and locked doors was the most dangerous thing humans did!) imperfect always leads you down the wrong path. Glad you now have your sleep back on track and crucially now know what to do to never go back. Very happy to help, it's messages like this that remind me why I do it!

Hi, yes it's very very common for people with insomnia to think they are awake when they are actually sleeping. You can still have conscious thoughts and still be sleeping. This is due to the brain taking on a very active pattern of sleep. I made a video on this very common, but confusing phenomenon here... ruclips.net/video/EbAeCyOc0Fo/видео.html

Hi, So I would say that this boils down to wanting to escape and run away from wakefullness and wanting to force sleep to come and is in essence a sleep anxiety. It could have just as easily been something else, my room needs to be 100% dark, if I didn't stop drinking caffeine at exactly 2pm then... if I don't have a warm bath before bed... This video here, whilst not exactly to do with noise explains the mindset: ruclips.net/video/EmEA5KSM3F0/видео.html A lot of my work is about taking away the anxiety around sleep and helping to be people more accepting of it, it comes when people get that real deep deep understanding that there is nothing you can do to force themselves to sleep, and the belief that you can is like forcing your hair to turn blue: ruclips.net/video/iJvEwyA2QYw/видео.html I'd start with taking a good look at many of my videos especially this one: ruclips.net/video/Groqv7-p2lk/видео.html Just to take the fear out of it. For a more structured way to deal with the fear take a look at "cognitive restructuring - Nick Wignall" just do a websearch. This is a written exercise you can start doing to really face up to the fear of why noises before sleep cause so much anxiety to you and it will help re wire the brain to take away the anxiety. Alot of this comes with a good understanding of sleep IE if I don't sleep so well tonight, I know tommorow night, as long as I more or less continue with my day as normal my sleep drive will just be stronger so I will sleep well the night night etc etc As for moving apartment -- what if the new apartment is also noisy? or what you're if it's quiet and then the brain, as it wants to be anxious about sleep latches onto something else to be anxious about? Naturally if your apartment is excessively loud then it is wise to deal with (noise cancelling headphones / masks etc can help) but from your description at the end you didn't say it was excessively loud, so moving may not fix the issue. Joe

@@InsomniaTalks Hey Joe, thanks for the detailed and thoughtful responses. After some rigorous testings, I’ve found out that my apartment has a bass noise problem. Basically base noise that is less than 200 hertz is penetrating the apartment room whenever a tenant on my floor slams his/her door. (Inconsiderate tenants, I know.) If they slam the door, the base just ups like a sudden jump. Structural noise is kind of problematic as it is very hard to block out, unless renovation of the walls, ceilings and floors can be done. (Some kind of suspension devices need to be installed between the existing wall and the new wall to cut the transmission of bass noise.) Anyway, that’s all that soundproof stuff from the web. I actually watched ruclips.net/video/EmEA5KSM3F0/видео.html&ab_channel=InsomniaTalks this video before commenting on your channel. It’s a great video honestly. I suspect the reason why I have so much sleep anxiety around sleep is very likely due to past traumas around sleep when I was young. And I have no idea how much money I need to spend to get enough counseling/therapies to completely excavate it out of my system. However, I do find other people who also suffer from noise problems falling asleep. I think it’s a combination of genetics and traumas that are in work here. I have ADHD (unofficially diagnosed, but I just know I have - short attention spans), and falling asleep has been pretty difficult for me for the past 15 years or so. I just CAN NOT stand any noises during the falling asleep phase. Some people don’t have this problem when they fall asleep. But I did find other people with ADHD seem to share my problem as well - similar kind of response towards noise when falling asleep, sensitive to sounds and insomniac. I wonder if all of this has something to do with misophonia? But I seem to only have “misophonia” during the falling asleep phase, I don’t particularly dislike sounds when I’m awake and function normally during the day. Definitely crazy sensitive to noises when falling asleep. I like what you have talked about in your video. Sleep window, also behavior changes lead to mindset changes. Does CBTi help with coping with noises when falling asleep? I think I’m just physically susceptible towards sounds… Also bedtime restrictions and sleep window - trying to sleep at a certain time, or try to not lie on bed for too long if you don’t feel sleepy. These are manageable. However, for “stimulant control,” it’s just out of my reach. During 9 pm - 12 am, tenants inside the building are coming home and most of them slam doors when they come back. Every time when I hear a slamming door sound, it kicks up my stimulation system. I’m extremely awake if I hear something like that because I know I’m not gonna sleep well hearing those sounds. Living noises (slamming door sound in this case) serve as strong stimulants especially if they are physically close to me, within 5 or 10 meters. So, even though I feel sleepy on the bed, my brain can be fully awake just by hearing a strong and loud sound in my vicinity. It instantly sends the brain into overdrive mode. I’m reading Cognitive Restructuring by Nick Wignall on his blog right now, hopefully I can find some solutions from this as well. “what you're if it's quiet and then the brain, as it wants to be anxious about sleep latches onto something else to be anxious about?” It does sometimes work that way, but once the sleep comes in, the anxiety just gone. Also, I just don’t function pretty well when I don’t get enough sleep - strange physiological problems will come out and during the day you aren’t as sharp as fully-slept, and just basically really slow and low-energy. Anyways man, I’ve subscribed to your channel and I’d like to hear more about CBTi for sleep. Maybe this can help me deal with noise problems when falling asleep. I’m not sure if I can get the N1-N2-N3-REM, all phases in a sleep cycle, if I hear too much noises before going to sleep, or during falling asleep. Anyways, thanks for the detailed response!

Yes it is, however there is effort and EFFORT -- sleep loves consistency and a relaxed gentle sleep window to help give it this and rebuild your pattern of sleep, well isn't this more or less what good sleepers are already going -- tending to spend say 6.30 - 7.30 hours in bed? What do people with insomnia do? 10/11/12/13/... hours in bed, this is definitely not helpful. Also the sleep window is just a stepping stone towards normal sleep not the end goal. So insomnia is all about control, force effort and I feel to go from complete obsession to no effort is too hard an ask, so I like a stepping stone in the middle --- the right sort of effort (people want to feel they are doing something, and it's hard to change thought patterns without changing behaviours) But after a helpful focus on sleep that gets rid of all the unhelpful things, the sleep window is designed to be let go of -- stabilisers on a bike are designed to be let go of, so too is the sleep window.

Hi, yes - this is common with insomnia to never feel sleepy, of course this is not true as every time you have slept is when you have had that drive to sleep but it feels like the sleepy feeling vanishes. I had chronic insomnia for 20 years. I was put on a 6 hour sleep window (only allowed 6 hours in bed - not forever, just initially) as part of my CBTi programme - and set a fixed wake time. I thought this would be a complete waste of time as it felt like I was sleeping far less than this. Within a week I went from someone who neer felt sleepy before bedtime and trying every relaxation, warm bath, kiwi under the sun to try and force sleepyness to come to somebody who could not keep their eyes open - i described it like withcraft. I've copied and pasted how to do a sleep window below - do it for September as best you can alongside counter control / stimulus control below: ruclips.net/video/pJ8hkgJJAgE/видео.html And I can guarantee just with these two overall (not immediately and not every night, it takes time to even out and get easier / start to feel natural) your sleep will be considerably better in September than it was in August: Please find below how to do sleep windows. This was taken from a chapter from my first book You Can Sleep Too! It should be noted, sleep windows are not the end goal. They are just a short term technique you put in place to build your sleep quality and to teach the brain a good pattern of sleep that is helpful to you. Once you've done this you slowly let go of them and then: Go to bed when sleepy - Get up at the same time everyday. But yes always focus on sleep quality over quantity! If you want help with your sleep stick a question down here and i'll answer / turn your question into a video. Free tailored sleep advice, good stuff! Sleep Knowledge 20 Sleep windows To sleep more and to get better quality sleep, you should spend less time in bed. I shall shortly explain a technique called the sleep window. It should be noted that the sleep window method is not strictly a CBT-I technique. Nevertheless, I have included it in this book as it is a very user-friendly, simplified alternative that translates well to being taught in a book. Also, the easier something is to do, the more likely it is that people will do it! CAUTION: While restricting time in bed is one of the key components of CBT-I, there is one type of sleep problem which it must nev-er be used to treat. This sleep problem is rare. It is called paradoxical insomnia. Paradoxical insomnia was previously known as sleep state misperception and subjective insomnia. Patients with paradoxical insomnia report severe insomnia without corroborative objective evidence of sleep disturb-ance or significant daytime function. In an earlier Sleep Knowledge section, I discussed how it is common for people with insomnia to underestimate how much they sleep by about 1 hour. A person with paradoxical insomnia, however, may report, for example that they have literally not slept at all for months. But when objectively measured by PSG (Polysomnography - wires, clipboards, machines that go bing) they are actually sleeping, they just don’t know it. Hypervigilance occurs while the patient is sleeping, and there may be physiological or perceptual deficits that affect sleep/wake discrimination, which can cause sleep-time un-derestimation. To oversimplify - the mind is awake whilst the body sleeps! People with paradoxical insomnia should not be treated with sleep scheduling because they are already getting the sleep they need - they just don’t know it. In consequence, restrict-ing their sleep can be very dangerous for them. It is therefore vital that you visit a doctor to discuss sleep scheduling before restricting your time in bed. A doctor will also be able to diagnose other comorbid conditions such as restless leg syndrome, sleep apnoea, nocturnal leg cramps, circadian rhythm disorders etc. All that said, let’s do this! Important: This book is to provide sleep knowledge. It does not provide medical advice and is not here to tell you do any-thing. You have a legal obligation not to drive or operate heavy machinery if you are feeling sleepy. Do not limit your time in bed until you have discussed doing so with your doc-tor. I had been spending 9, 10, 11, 12 hours in bed. But how much was I sleeping, and what good had it been doing me? None. The longer I spent there, the more it fed my anxiety and the less I slept. How long do you spend in bed, and how long do you feel you are actually sleeping? Is that helping you? Perhaps like me, your sleep schedule was (or is) so erratic that you may not know how long you spend in bed or how long you spend asleep as that changes all the time. But very roughly, how long do you feel you are sleeping? You may say that you feel you are only sleeping 2 to 3 hours a night but spending 9 hours in bed (this is how I have felt in the past, but you will be sleeping longer). Nine hours in bed, but you feel you are only sleeping for two or three of them? That’s a lot of time that you could be using to do something you enjoy. Now you know that less time in bed leads to longer and bet-ter-quality sleep. Perhaps you might think about how long you would like to spend in bed and what would be realistic. Go a bit Goldilocks and the three bears, when trying to come up with the answer. 8 hours - too soft! The average time a normal sleeper sleeps is around 7 hours. Do you need to spend 8 hours in bed? 4 hours - too hard! You should always give yourself a good opportunity to sleep, and it should never be below 5 hours. Remember, even if you think you are only sleeping 2-3 hours, you will be sleeping more. It will just be very frag-mented and poor-quality sleep that you are getting. 5.5-6.5 hours (possibly 7 at the upper end) - just right! 5.5 hours is less than the average time normal sleepers sleep, so it is a little on the extreme side and being a bit rough on yourself. 6 to 6.5, maybe? It’s up to you. If, for example, you have chosen 6 hours to be in bed, set your morning time to whenever you want. Let us say 6.30 am, so you should make sure you go to bed after 12.30 am. That doesn’t mean you must go to bed at 12.30 am as you still should only go to bed when you feel sleepy. But try to make sure that it is after 12.30 am. This 6 hour sleep window isn’t forever. When you start feel-ing that you are falling asleep more quickly or waking up less frequently or still waking up in the night (which is what normal sleepers do) but falling back to sleep faster, in short, when you feel your sleep quality is improving and you would like to, perhaps extend the time you have in bed by 15 minutes or so every week. Does it have to be 15 minutes, and does it have to be every week? No. Try not to do it too quickly, but it’s your sleep, so it’s your decision. You understand how sleep works now, so trust yourself to make the right one! After a month, six weeks or perhaps two months, you will eventually reach a point where you no longer feel you would like more time in bed. Wonderful! You now know how long you personally like to spend in bed to get good-quality sleep. Once you know your new sleep window, does that mean you now have to have that sleep window for the rest of your life? No. Normal sleepers don’t have such rigid time frames. They have a healthy relationship with sleep. They go to bed when they are sleepy and get up at the same time most days. And normal sleep is what you will have! How did I get on with my own sleep window? Well you’re about to find out. You Can Sleep Too! Available as audiobook/paperback/kindle - Step by step video course also available... Links in the description.

Hi, so yes it gets worse before it gets better. Think of a good sleeper going on holiday from UK to Australia and moving between time zones, it takes a week or so for their body clock and sleep drive to regulate and during this time period it will hard to adapt to the earlier wake time and they will sleep less and not feel great. This is about changing your habits and behaviours so your brain takes on and learns a helpful pattern of sleep over the long run and so you overcome insomnia over the long run, rather than getting as much sleep as you possibly can in the short term. But yes it is hard, so try to choose a time that is manageable that you can stick to. Also set your expectations correctly with the realisation that this is something that takes time, patience, consistency and above all self kindness when you are not able to stick to it perfectly! I didn't, nobody does - good enough is good enough. I promise it gets easier but try to give it enough time for that to happen, and if you can't stick to it, rather than abandoning it entirely, soften it - that's more than OK to do.

Hi, so this is due to now having a regulated body clock which you've achieved through your behavioural changes (which is a good thing! - it's what you want) -- the body clock controls the timings of your sleep so whilst the sleep drive will be strong, as the body clock is set for an early waketime, then it is hard to sleep past this. Think about when people fly to a new country and move between say the UK and Australia, it takes a while for the body clock to adjust to the new time zone. As to what to do, I suppose it's about balance, if you now and again you are partying to 3am and perhaps only sleeping for a few hours, then perhaps it's worth it to have a good time with your friends? You'll just sleep well the next night because the drive will be stronger, yes you'll be super sleepy in the day -- but this is not insomnia! If however you're doing this regularly then it's about looking at it and deciding if it's helpful to you and scaling back. Just like a healthy diet is about good healthy food most of the time and cakes and desserts some of the time, a healthy sleep pattern allows for partying with your friends. But the middle way! Never going out with your friends --- Controlling, limiting life, making you miserable - BAD Regularly partying to 3am and it hugely impacting your life and sleep - Also bad. So the middle way is what I'd suggest.

@@InsomniaTalksthank you. But what about the wake ups in the middle of the night. I actually can’t remember the last time I got 8 hours straight sleep, which I did all the time before. I am so exhausted😭

@@Sunkal18 Hi Sunakal, so this is the purpose of putting a sleep window in place and fixing that wake time, it is to reduce the amount of night time awakenings / reduce the amount of time spent in bed awake when they do occur. This video here goes more into night time awakenings: ruclips.net/video/4lFJnFIndqs/видео.html And this video here explains the sleep window: ruclips.net/video/V_e3n2DBbjM/видео.html I would also recommend either counter control or stimulus control to teach your brain that being awake in the night is not a threat -- when the anxiey / fear / worry around this comes down so to will the frequency: ruclips.net/video/pJ8hkgJJAgE/видео.html I'd recommend however taking a binge watch of the entire channel just to get that real deep understanding of insomnia and how to overcome it, it's all here and it will be helpful, but it's not a matter of a few tips I can tell you that will fix a long term chronic problem. I'd also ask - how old were you when you thought you used to sleep for 8 hours? if you were a lot younger than now and you fet like you needed this amount of sleep as a teenager, adults require less sleep, so it could simply be a case that by trying to get 8 hours of sleep you are asking too much from your body as actually you may need less. Focus on quality rather than quantity through the right behavioural changes and once you get the right quality in place, the body will naturally tell you the quantity of sleep it generally needs (IE if you wake up at 7am and you notice you generally start to feel sleepy consistently around midnight, you need 6.5 - 7 hours of sleep on average) But yes I would really advise taking a long watch of all my videos to get the understanding. Thanks, Joe

@@InsomniaTalks thank you so much. I Also really love working out. But I feel like I am destroying myself when I do because of the lack of sleep. Is it dangerous to work out when you don’t sleep? I feel like it’s the main reason I can’t sleep. Because I am scared that I can’t work out and get process. But thank you so much again!

Hi, in a word , unfortunately no. There is literally nothing you can do that will create more sleep drive and thinking there is some magical short term hack that will increase it is what sends people downs the rabbit hole of more force, effort, control (kiwi, warm baths, meditation, not drinking caffeine after 3pm, not eating late in a restaurant etc) This entire industry is premised on the false belief that it is possible to manufacturer something that can only be created internally - the only thing that create sleep drive is wakefulness. The longer you are awake, the sleepier you feel. This video here is a bit of a silly one but an important one when it comes to this topic ruclips.net/video/iJvEwyA2QYw/видео.html Does that mean you shouldn't do relaxation techniques / meditation / relaxing things in the evening? No, but do them with the right intention, just to help you feel relaxed, not with the intention of forcing sleep as the opposite will happen -- you will try really really hard to relax and then get cross and angry with yourself when it doesn't produce sleep. What can you do however, the longer, more consistent behavioural changes that require slowly rebuilding your sleep pattern and doing more in the day. Take a look at my playlist here: www.youtube.com/@InsomniaTalks/playlists Work through this and then have a binge watch on the channel and start putting these behavioural changes in place,. This will help you. Thanks for you question! Joe

Thank you for the advice doctor

Hi, yes progress is never linear - I had lots of speed bumps throughout my recovery and when I thought i'd let go fully, here comes another! But the more you cycle through them, the more you understand that they are just temporary and the more you have confidence that you can get out of them. When this happens you stop fearing them, so they happen less frequently slowly over time and with less intensity, and eventually they fade. Not that you'll get perfect sleep for the rest of your life however, as I always say even good sleepers only sleep well 80% of the time, but after a poor night or two you won't be happy about it, no one is! but you will see it for what it is, just a poor night of two that if you just keep on keeping on and not change your now good behaviours and thought patterns it will right itself. After you have been doing well, It's the meaning you put on a poor night - week of poor sleep / set back that is the problem, not the poor night itself. There are 1001 variables that effect your sleep, but you know you are truly free when after you sleep poorly you don't obsess, you don't data analyse, you don't try and work out what you did wrong, you accept (as before acceptance is not the same as being happy about it!) and move on. But yes, don't worry, you'll get through this like you did the last time and eventually with enough water under the bridge all this will fade and you'll realise it's been months since you obsessed about your sleep.

Hi, thanks for your message. So it's common for things to get worse before they get better as with any behavioural change - think about good sleepers who want to change time zones, to set themselves onto a new one this may require getting up for example 6 hours earlier than their old time zone, so intially they will sleep less, but within a week or so both their bodyclock and sleep drive would have shifted and they will now be on their new time zone. However, that said, an increase in anxiety can be counterproductive so if it is something that continues it may be a case of tailoring things to soften it so that you can still continue. But yes, certainly I work with people in the US, currently I have the majority of people I am helping there. As for consultations, I work with many people in the U.S. A great starting point might be to purchase the video program from my website (sleepze.com). It includes a voucher code for a 50% discount on a consultation, so this option is more cost-effective. Plus, you'll get a comprehensive step-by-step program with additional resources like a forum, audiobook, and a month of support emails-all for less money! Joe

Happy to help! thank you very much for buying the books, I know they will really help you. Any questions / tailored advise how to put what you learn in them to practice just ask on this / any of my other videos and I'll help you. Joseph

Joseph you’re amazing So grateful!!! I’m halfway through your outstanding book

@@suzannepepping3438 Really happy you are enjoying it and finding it helpful, thank you for buying!

Hi Dawg, yes tips, tricks, tactics... all of these are short term fixes and just creagte more control, obession and anxiety around sleep. You need however to work on long term behavioural and thought pattern changes to rebuild your pattern of sleep (mend your broken body clock and strengthen your sleep drive) and put in behavoural and thought pattern changes to take away for the fear, anxiety, obsession, control... I'd start with a sleep window and either counter control / the sleep window and then take a binge watch on my channel - this playlist here however is a very good place to start and tells you exactly how to do what I described above: www.youtube.com/@InsomniaTalks/playlists

It was lovely to meet you too! And I'm very happy you are doing so much better. Yes, little worrying but my mother had her shoulder x rayed and it's not broken. Going to be more careful on that bit of the tarka trail because apparently quite a few people come off there! Thanks for passing my channel onto your group, hope it helps people. Joe

I think the problem is - the people giving advise about insomnia - have no idea what insomnia is! Sleep Ok and want to slightly improve it? Yeah maybe it's best to have a slightly cooler bedroom and reduce your caffeine intake. completely changed your behaviours and now spending 14 hours in bed constantly trying to catch up on sleep and never managing it, unregulated body clock and weak sleep drive,.. Terrified of the bed and the bedroom, limited your entire life, 1001 things your doing to force sleep, 1001 things to protect sleep, obsession, control, anxiety, fear, depression, low self esteem. Can't eat late can't stay in a hotel, 3 hour bedroom rituals, hours in bed torturing yourself... This is insomnia and if people keep trying to treat a chronic condition with little tips tricks and sleep hygiene that never gets to the root cause it just gives people the false belief it can never be overcome - which isn't true. I had it debilitating insomnia for 20 years - and now... ruclips.net/video/GEGt3FWctlI/видео.html

@@InsomniaTalks Even worse, many spend 30-60 minutes telling you how not sleeping is destroying your physical and mental health, and thanks to them, your emotional health. It took me a long time to realize they were talking to people who chose not to sleep. 🤦‍♀️ I have had insomnia for 45 years and CFS for 43, which those who recovered from CFS which most often includes insomnia, used brain and autonomic nervous system regulation, which I have been doing for a little over a year. After a particularly rough patch, I spent yesterday looking for a different approach and came across your videos. You are the first person to talk about fight flight freeze! Amen!