My approach to insomnia, in a nutshell
HTML-код
- Опубликовано: 2 окт 2024
- ❤️ Book 1-1: www.sleepcoach...
💌 Newsletter : sleeptalks.sub...
👋 Instagram: / fearless.sleep
DISCLAIMER: Not medical advice. Everything on this channel represents personal opinion and experience and is provided for informational purposes only. The author is not a medical doctor, psychotherapist or any other licensed professional. Any information on this channel does not constitute and/or substitute medical, psychotherapy, counselling or any other professional advice and treatment. It is not intended to treat, cure, diagnose any medical or psychological condition or disorder. Always seek professional licensed help if you have any health concerns.
Special thanks to Sarah, Santiago, Gigi, Liza, Anna, Michael, Dragos and Peter for supporting me on Patreon - you are the best!
If you wish to support my work on Patreon too ❤️: / sleeptalks
What to watch next
What to do at night when you can't sleep: • What to do at night wh...
Behavioural principle #1 to recover from insomnia: • Behavioural principle ...
Anxiety about anxiety: • When insomnia takes a ...
What to read next
Perfectionism and insomnia: www.sleepcoach...
On the “sandstorm”. When you have no idea what to do: www.sleepcoach...
3 reasons why we feel worse after a night of good sleep: www.sleepcoach...
Hey I think this was a great analogy. I sure agree with the need to "unclog the pipe". When I tried getting sleeping pills, I thought it would cause sleep and the clog would just disappear. But reality was, sleeping pills were sometimes effective and often times not, was still a load of pressure, and I had to give up the pills to work on the clog anyway. Then sleep came better than before. I'm still on the journey but thanks to yourself and Daniel we're getting better!
Wish I had a forget button for negative thoughts
your insight is like a breath of fresh air - iwas social worker for 15years and your videos are therapy to my ears - i suffer from insomnia
Thanks Alina. Actually awarness is oke but fighting or analyzing thought is not a good way for long term. Best way is doing nothing.
Hi I found this video very helpful thank you. You mentioned eliminating sleep efforts which makes sense to me however what about wakefulness efforts like exercise, food, music, and other things that give me energy during the day. I ask because my sleep has improved quite a bit but I find myself constantly checking or chasing wakefulness during the day. My main issue is still having hyperarousal at night. Do you think the overfocus on my energy level during the day is fueling this and any suggestions to overcome it? thank you.
Hi alina now i get up to 9 hours sleep but i wake up feeling tired and unrefreshed throughout the day??
I have the same problem. But I can also get very little sleep on other nights too.
I love yor way of explaining it ,but being 55 now ive being an insomniac for 20 years .doctors dont help ive tired all sorts with no results
Even though i have all the knowledge now and fully understand what you try to tell us i got hit by nervousness and hyperarousal every night.
I'm wondering when i will make the next step cause right now it feels like beeing stuck in a loop. I hope for a moment when it finally clicks and my brain starts to learn that it doesn't need to be concerned every night over sleep.
That’s the biggest part of the journey - to make that knowledge become accepted by our vigilant brains. What I learned is that all the “breakthroughs” happened in the moments I least expected. Particularly in the moments when I thought the hope was lost. So as weird as it sounds, the discomfort was the opportunity for the “miracle” to happen. But we aren’t in control of those “miracles”
I feel i will never sleep, die/loose my sanity, the fear is so deep down i got insomnia by this anxiety loop.
I got the concept now thank you so much but still it is so deep inside my thoughts to get out of this from my subconsious mind
It definitely takes time to let that new understanding and clarity to sink in. It wasn’t easy for me at all, too
Hi hope u are ok ❤
@@darren7969Risha....how is your insomia
How is your insomnia now?
@@FearlessSleepWhat do you mean by new understanding and clarity to sink in? I’ve been struggling with insomnia for 2 years now. I have a stretch of good days followed by days of bad sleep. I always fear sleepless nights and losing my sanity. How does one ever move past this fear?
All I can think is that even on all other realms I must finally be on target even more so as well. So for that then I am forever indebted to you. At least anybody likely respond back please.
Hi Alina I go to bed only when I feel really go to sleep means wakes up until 11:30 or 12. I sleep less than 3 hours or sometimes only two but one time wake up; can’t go back to sleep. I am fully awake. I leave the room; do deep breathing chant some religious hymns or meditate to feel tired and start jawing but no more sleep. Why is that ? Please reply.
I've had insomnia for 2 yrs, ever since I had Covid. Your common sense approach has helped me more than any sleep effort I have made. Thank you!
How are you doing now? I've been dealing with this for 5 months now
Hi Alina. This video was very inlightening analogy of insomnia. Thank you very much.😊
So happy it made sense 😊
Do you have anything on being a night owl? I’m retired and I’ve been a day sleeper for over 15 years, I’ve tried resetting my circadian rhythm many times but it always resorts back to day sleep. I suffer from insomnia so when I go to bed at say 7 am I lay there and worry about less daylight this time of the year. Where I live the clock goes back one hour during the winter and of course the daylight is shorter. I’ve tried lying down earlier but it doesn’t work only creates more anxiety over sleeping and insomnia. Any suggestions?
Hi, I once made a video on overcoming time changes, including the daylight saving, you might find it helpful: ruclips.net/video/KMvXel90EpE/видео.html
This is really helpful, thank you Alina!
thanks after months of strugle now im at piece. how you may ask well i just accepted the most extrem thing about not sleeping the make me want to sleep lol, like maybe i will die at 50 then what i dont care i accepted the fact that i will live tired for ever its not like i can controle sleep . either be week and live afraid or be strong and accept what you cant controle and be a men .thats it now idont care if i sleep or not ,well in reality it was not that exrteem like i still have days of the week where i can slepp till 1pm the solution is there is no solution you have to accept that there is days where you dont sleep and days where you sleep
Hi there, I’m lying here at 2 am with no sleep, after some decaf coffee that apparently was not decaf, it’s the weirdest feeling to be super awake but relaxed-ish about it for once, the day is not gonna be great but I’m sure I’ll get through it somehow, thank you for your content, it’s helping so much on my journey. Totally agree with the beliefs you mentioned, I am trying to let go of them, I can confirm for now that lights, coffee, media, supplements, sleeping pills don’t really affect me all the time or in the same way so it’s not a “rule” that they will work or that need to be part of a sleep routine
Is this a bad belief: I believe my brain wakes up inconsiously automatically after 3/4h sleep and I am stuck with it. ?
Do you take an antidepressant to help with the side effects of insomnia ? Does anyone else ?
My doctor prescribed it to me , but it wasn't of much help .
Mirtazapine helped me but trying to get off and having bad nights again.
I started sleeping better after about 5 weeks of learning. Getting 4-6 hours with wake ups. I returned home from abroad after 6 months. I had 2 sleepless nights in a hotel and then now 4 nights in a row with no sleep in my old apartment. Will the more stable sleep return? How many days in a row can you go without any sleep at all?
hi, sorry you experience troubles with your sleep now. I talked about it a bit in a couple of videos: ruclips.net/video/GFVA36STx-c/видео.html or try to look for jet lag episode. I know it's not exactly it but I also touch on the topic of change in the environment and losing sleep as a result of it. And also what I learned from my insomnia is that the body is way smarter than we think it is and won't allow not sleeping for a long period of time (I dedicated a video to that called "you will sleep"). Hope this helps and hang in there!
@@FearlessSleep Thanks. I will watch the the video. I had some worry about returning home and not sleeping. I never had insomnia in my old apartment but maybe some general life anxieties and getting to sleep troubles but usually slept 6-7 hours and never a sleepless night. Before going away I slept pretty well too. But could this be part of it or it's really the change of environment?
I would say it is the pressure to sleep in that apartment is what translates into trouble sleeping. And that is connected to the change. The brains are obsessed with stability and predictability and that’s why changes seem too “dangerous” to the brains. And so when the brain tries to make sleep predictable and controllable in the new setting that’s when the whole struggle arises. Hope this brings some clarity!
@@FearlessSleep Thank you! Is there anything I can do? Before coming home I'd been getting more stable sleep for about 2 weeks for about 4-5 hours a night. This is why this situation is surprising and upsetting.
@@actualityfilms
Hi how is your sleep situation now?
Hello coach alina, how can I avoid Swiss awaknings? I easily fall asleep now that I am considering the progress itself bt the new issue is I always wake up after 3/4 hrs of sleep..
Hi Rahul, glad that you are seeing the progress! Now, as for the swiss awakenings: the brain remembers and focuses on everything that is considered important or undesirable and if we make such an awakening a “thing”, or an event, or identify it as a problem… the brain is gonna treat it like one. And as long as it sees it as a problem it’s going to keep problem-solving it by making you more awake at the time of that “danger” - thus perpetuating the awakening. So the question isn’t about how to avoid it (because it will only signal to the brain to keep problem-solving it), but how to be okay experiencing that, how to change the perception of it. That’s when the problem starts dissolving on its own.
@@FearlessSleep Thank you so much coach 😇
Dear Rahul, I do not contact persons/people here on youtube but in this case I do because I am dealing with exactly the same thing.
When my insomnia started five months ago my only wish was to sleep no matter how and no matter how long. : )
Now I am stuck on these 3 or 4 hours...
May I ask you if you overcame these awakening after 3 or 4 hours and how do you sleep now? I would be really interested.
And of course... do you sleep a little bit more in a row now?
Very best regards
I have the same issue, my brain wakes me up after 3-4hours of sleep usually around 2-3am. In the past I had night terrors around that time and it développed after as insomnia since my brain is now conditioned to think after 3-4hours of sleep there will be a danger. Can you make a video on how to overcome that issue ?
thank you, this is the only video on insomnia that makes sense
What if your insomnia is continuing because of negative thoughts or anxiety about things happening in lifr
If we can't sleep only because we spend that time worrying about other life's problems (sleep isn't the topic of it), I find "Constructive worry method" to be incredibly useful (Google will explain this). It's about solving life's problems in a rational and constructive manner. It's tricky though to use it for sleep-related thoughts as our brain will be tempted to use that to keep avoiding meeting with wakefulness, thus keeping the insomnia fear loop intact.
Bull u got alot to learn
Thank u so much alina,, ur explanation are soo nice💗
So glad you found it useful 😊
Thank you so much for all your amazing work! Your videos as a freshest breath for me. I am still on my way to full recovery❤
Thank you Liudmila for being here
Very helpful
Thank u Alina ❤
So glad!