No sleep? Wired and Tired? CBTi for Insomnia is the solution
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- Опубликовано: 22 июл 2024
- Being Wired and Tired means thoughts are activating your mind so you can't sleep.
How to sleep: Sleep happens (whether you like it or not) when your tiredness (sleep drive) is greater than your alertness (psychological arousal). So, doing things to increase your tiredness addresses only half the equation. You need to do things to reduce alertness especially by dealing with the thoughts that keep you awake. that's the most overlooked part of CBTi
Jess O'Garr and Dr Al Griskaitis unpack how this works and explain what you can do to increase sleep drive and to reduce psychological arousal. We do it with our patients and it works. It's free. No pills, some skills!
Factors contributing to tiredness:
duration awake via adenosine
circadian rhythm
chronotype
darkness/melatonin
sleep associations
Factors contributing to alertness:
Stimulants (caffeine etc)
rebound effect of sedatives
blood glucose/sugar
thoughts/worries/problems (this is major)
states of Distress
nightmares
pain
We explore these factors and what can be done about them.
#sleep
#CBTi
#skillsbeforepills
Our website: www.thepsychcollective.com
Our Facebook: thepsychcollective
Chapters:
0:00 Sleep!
0:28 Two elements of sleep: sleep drive vs psychological arousal
3:06 Chronotype
6:00 Melatonin and dim light
9:04 Adenosine
10:40 Behavioural sleep associations
14:00 Caffeine
16:07 Sugar/insulin
17:25 Alcohol/sedatives
20:12 Psychological arousal
25:55 Meds for nightmares in PTSD
27:33 Pain
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t might also just be metabolic, I was over exercising obsessed with cardio, under eating and not getting enough carbs which resulted in several nutritional deficiencies after 6 years etc (thought I was being healthy, felt great in the initial years) 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 the body is simply doing what its meant to be doing. I cut back and changed the way I exercise opting for more anabolic promoting activities with ample recovery time, ate more frequent balanced meals, avoided stimulants and recently quit alcohol. It has taken a long time for my body to balance out and recover, I now don't even need to bother with or think about sleep hygiene, I get tired and sleep. I hope this helps someone in a similar predicament, the worst part is not knowing what is happening, how to recover. and no one seems to be able to help. You can't relax, meditate or think your way out of a catabolic state....Give your body what it needs and your central nervous system and mind will calm and deep sleep will return.
Awesome videos, thanks a lot!
Thank you for a very helpful video.
Thanks for this awesome video. For the longest time I couldn't get enough sleep due to school, and the only way for me to get up was from an extremely loud alarm and an involuntarily thought of some socially anxious situation that will pump corrosive adrenaline. With your explanation, now I understand the relationship between caffeine and adenosine. I'm not a coffee drinker, but it seemed to me that the descirptions of caffeine withdrawls matched my symptoms very much, which was interesting because as you mentioned, firefighters or hospital workers are able to stay awake for a long time(either with or without caffeine). This video really helped me understand all the burnouts I'm getting, how I get up in the morning even after a poor sleep and so on. I'm getting better now though, with the help of Medical Medium. Thanks for the video again!
I’m a VietNam Veteran and for 54 years I slept 1-3 hours sleep if I slept! Some times 3 days without sleep! Over a year ago taking Herbs and only Sleep in bedroom not tv phone ! 15 ib blanket ! Explain that ! It’s called P.T.S.D. 😢I guess exceptions to all Rules !!!!!!!
So sorry to hear. This discussion about ptsd may resonate: PTSD symptoms explained: how PTSD works
ruclips.net/video/Afp0_u4fLK8/видео.html
Based on that is it physically possible to not sleep like like then 1 hour per night or not sleep at all and not feel that sleepy or tired
Sometimes the only thing to reduce arousal is leaving toxic intimate relationship.
That’s sometimes very true.
I have no problem falling asleep. I jus wake up 3,4,5 hrs after sleeping and then can not fall back asleep; I will say recently its been 5 hrs. it used to like 0-3 hrs a night.
Some possible reasons:
*it may be that much of your sleep pressure is discharged by that time. Then thoughts may be arousing enough to keep you from falling back to sleep. Vigorous exercise during the day can increase sleep pressure at night. Addressing the thoughts/issues can reduce arousal. Or both.
*Another common reason is where people use alcohol to help them fall asleep, but when it wears if one gets rebound increased arousal.
Magnesium Diglycinate supplementation can be helpful to delay early awakening.
Good luck.
great information! Having said that, it would be better if the presenters were talking to the viewers more instead of each other.
It's horses for courses! I really like how Jess and Al do it! I feel a part of the conversation this way, as opposed to just being lectured at. Everyone's different though 😊
What is the mechanism that actually puts you unconcious to nrem sleep once the adenosine has built up? This is the part i struggle with
definitely benzodiazepines.
Ambien or even hydroxizine at high levels
The problem for me is, that after night of good sleep i have more energy and my tiredness is much lower, so faling asleep then is harder... Like now after two days of 6 hours of sleep i barerly sleep ro 2 hours :-( when i am rested i have more energy to be alert, to be worried.
How much exercise do you do on high energy days?
Six hours!? I need at least 10 ugh. I HATE IT. And I have insomnia at 3am and waste so much time trying to sleep
I am very very interested in studying all of this stuff. What would the appropriate degree be that relates to this type of stuff?
It’s at the intersection of science, medicine and psychology. We touch on many aspects in our sleep talks. But it’s helpful to know that the main reason why people have difficulty sleeping are the thoughts/troubles that keep them awake. It’s critical to understand that, all the sleep hygiene in the world isn’t as effective as addressing the causes of psychological arousal which people want to ignore. Unfortunately the answers we need are where we least want to look, so things tend to accumulate.
Here are two approaches to addressing those pesky thoughts:
m.ruclips.net/video/yJQLuzWV_v4/видео.html
m.ruclips.net/video/8zg_bvUJk5k/видео.html
I have had insomnia (sleep maintenance) since 32/33 years old. I am 35 now. I wake up after 6 hours and wake up like I got shot with adrenaline. But I’m not ready to wake up. 2 hours later I will feel horribly depressed, nauseous , tired. I needed at least 8.5 hours sleep in my 20s and now that I’m on Clonidine I need 10.5. If I take even 12.5 mg seroquel I sleep 12 hours. I don’t want to take seroquel. I work out 6 days a week for 30-45 minutes and don’t drink alcohol. The harder I work out, the worse my sleep is. So I can’t run anymore. I lift weights and jump rope. So anyways, I wake up at 3am almost every night/morning and can’t fall back asleep! Ambien works but I don’t want to take medicine that can hurt me in the long run. Please help! Middle of the night insomnia!
what happened with you my friend
Can we actually die from a Lack of Sleep? or its just a myth?
Dr Matt Walker who is a sleep research at Berkeley writes about this in his book “Why we sleep”. He suggests it is not a myth, but most people will fall asleep from exhaustion before getting to that.
Pretty woman.
Calm down she doesn’t like simps