Thank you very much! Im going to keep going, every year I seem to double my views per day so by 10 years.... In the meantime I am incredibly grateful to every single person who supports the channel and likes / comments on the videos!
hey, you know Im wondering about this thing a lot. so back in my school days waking up at 8 but going to bed at around two to three am was normal (I genuinely think I have adhd lmao) and it was fine I never felt any negative side effects. ironically, my insomnia started after i look at the clock and said damn this is how much time I have been awake and adrenaline started pumping and story began. now Im chill but I still wonder is staying up for like 17-18 hours even normal? can you sabotage yourself by staying up that long even if it feels okay. thank you.
Hi, some people just need less sleep. There a short sleep gene that occurs in roughly 2% of the population where people are absolutely fine on less than 5 hours of sleep per night. I am not saying this is you, you may need 6 hours, 6 and a half etc etc but the idea that everybody needs 7 - 8 hours sleep is nonsense. Sleep is like shoe size, and if you try to get more sleep than the body needs you'll just spend too long in bed getting angry about sleep not coming or lying in bed problem solving / ruminating etc. So go to bed when sleepy, wake up at the same time over an extended period and the body will naturally tell you how much sleep you need.
Best channel on the topic by far! What’s your opinion on doing work towards the evening if you work from home? Would this be counterintuitive and stimulating the mind at the wrong times?
Hi, thanks for your comment. Work on the computer etc? Well there is nothing wrong with blue light, good sleepers watch TV etc before bed and they sleep fine without catching fire. However, yes I do recommend a cut off point for working on the computer / computer games / social media etc. Not because of the blue light but for what you said, the stimulation of the brain as these are all active, 'daytime activities' So the body clock is designed to keep you awake during the day time to counter act the building of the sleep drive - without it you would wake up and get sleepier and sleepier throughout the day until bedtime. This doesn't happen, it keeps you awake with adrenaline, cortisol -- wakefullness hormones. When night time approaches and the time you sually feel sleepy, it will switch from daytime alerting hormones to night time hormones (melatonin) However, the body clock can be manipulated. So let's say it's midnight and usually you would feel sleepy, but you ask you brain to be active and alert because you want to work - it will respond and do what you ask of it and stop producing melatonin, and instead produce the daytime hormones. Ever watch a horror film of someone being chased through the woods at 3am in the morning? They should be asleep right, but they're not becuase BANG they are wide awake as the brain has kicked in with all the alerting hormones so they can escape. So yes, long answer, but the brain is incredibly smart, it will do what you ask of it. If you ask it to be awake by working late, don't expect to be able to fall asleep quickly afterwards as it takes time for it to switch off. It's good to prioritise sleep in the right way - you'll be more productive long term and feel better. So yes, whilst not always possible, sometimes you have deadlines, but if it's a habit to always work late - you may want to look at this and change this habit for long term health and happiness
What can I do if I’m trying to stay out of bed until I feel sleepy as part of CBTI but it doesn’t happen until 12am onwards? I have to start work at 6am and do a physical and pressurising job and the fear that I’m not getting enough sleep and therefore thinking I’ll underperform happens
Hi, so everything about these behavioural changes is about shifting the focus away from trying to getting as much sleep as you possibly can in the short term to fixing your insomnia over the long run. Rebuilding your patten of sleep by strengthening your sleep drive and regulating your body clock will do this for you - and the sleep window is designed to do this quickly. It also gives you a psychological leap where you do it, and then after a week or so you realise that instead of feeling anxious about going to sleep the sleep drive is now so overpowering you look forward to it. This only needs to happen once for the belief and you confidence in your inatte ability to sleep to start growing. You'll find that with patience and consistency (but not perfection - good enough) the time you feel sleepy will get earlier and as your sleep improves you can start lengthening out the sleep window - remember the sleep window is not the end goal! Good sleepers don't do this, it's just a stepping stone towards the end goal that gives you the structure and control that all people with insomnia seem to want - and channels it towards somethihg that is actually helpful - but the end goal is doing the behaviours of a 'normal sleeper' That said - if the sleep window causes you too much anxiety in the short term and you can't stick to it, this is counter productive as a huge component of insomnia is the anxiety around sleep itself. If you set yourself the task of doing something so hard that you can't stick to it, yes physiologically you will get fast results -- but if it adds to your anxiety - you are giving with one hand and taking with the other -- not good. So have a think if you have made it too hard, always aim for softness with this approach, you are not going into battle. What length of time doesn't give you anxiety? Maybe do that instead. Alternatively, have a timeless sleep window instead - say to yourself after for example 11pm I will simply stop looking at the clock and go to bed whenever I am sleepy, or I wil go to bed at 11pm etc and read etc and then turn off the light hen I feel sleepy. So yes, think of this as a long term behavioural change that moves you away from the belief that the longer you spend in bed the better you will sleep - towards what is far more helpful - as long as you give yourself enough sleep opportunity but not too much - the better you will sleep. And don't do anything that creates too much force, control or anxiety - that is not what my approach is about - so soften it - nothing will go wrong.
Thanks for your videos. I've recently committed myself to start implementing the techniques you mention, and I have a question. It's mentioned that when we find ourselves lying awake for a while, we should get up and do something relaxing until we feel sleepy again. But what if we already feel absolutely exhausted? For example, last night I found myself lying awake with racing thoughts, which is often the case. Not even anxious thoughts, just racing thoughts in general. This is happening while I'm absolutely exhausted from multiple nights of poor sleep. So I tried to get out of bed to read a book as a way to distract myself, however I was way too tired to do that. I felt like I wanted to collapse into sleep the second I stood up, and I could barely get through a page of the book without my eyes falling shut. So I went back to bed, only to lie there awake with these racing thoughts again. Again, I want to emphasize that this happens even if I don't particularly FEEL anxious. It's more like there's an annoying fly in the room rather than a scary wolf. It really feels like I only need something to distract me in this case. Would this be a scenario where distracting myself while IN bed would actually be appropriate? Perhaps reading in bed rather than trying to get up to do it? I know that this is a slippery slope, as doing anything in bed in an attempt to fall asleep is exactly what feeds insomnia. OR...is this just another thing to do nothing about? Perhaps it's better for me to just be okay with lying awake (yet exhausted) with racing thoughts, as long as I don't really feel anxious. I know this doesn't really make a difference, but if it's useful at all, I am diagnosed with OCD. I've done extensive exposure therapy for it, so I'm VERY familiar with the concept of doing things that feel completely illogical. I'm just having a bit of trouble finding the most illogical thing to do in this case 🤣
Hi, thanks for your message. Yes you don't need to get out of bed and there doesn;t have to be a wolf in the bedroom. Sometimes it's just a case of overthinking / rumination / obsession - Hyperarousal rather than full blown fight or flight. But hyperarousal is still activity in the brain which can mask the sleep drive. Ever have a deadline for work or need to get an essay in last minute and worked super late? there isn't full blown fear here, but the brain does want to keep you alert. Take a look at these videos here - Hope they help! ruclips.net/video/3Nl3i1sazbA/видео.html ruclips.net/video/pJ8hkgJJAgE/видео.html ruclips.net/video/-xtrEXkFGnE/видео.html
Hi doc , Can i use my stomach medications during insomnia i got diagnosed with ulcers . If I don't sleep it won't effect my medication effects i hope ?
Yes certainly carry on with all current medications - you don't want two problems! You'll find that with improved sleep quality however your stomach problems should also improve so keep up the behavioural and thought pattern changes on this channel and you should see imprvments in your health across the board.
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You sir deserve much much more subscribers.
Thank you , in the name of us who are struggling :)
Thank you very much! Im going to keep going, every year I seem to double my views per day so by 10 years.... In the meantime I am incredibly grateful to every single person who supports the channel and likes / comments on the videos!
Same here! I overcame mine 2 years ago didn't know how I overcame it now it went back again with all these anxiety and panic attacks.
I had insomia for about 1 month, Joseph program has been helpful, i totally recommended him 💯
Thanks Sam! very happy to help!
This channel saved my mind - cannot recommend highly enough
Thanks Ramjet, happy that I can help you!
Great video. Thank you 🙏
hey, you know Im wondering about this thing a lot. so back in my school days waking up at 8 but going to bed at around two to three am was normal (I genuinely think I have adhd lmao) and it was fine I never felt any negative side effects. ironically, my insomnia started after i look at the clock and said damn this is how much time I have been awake and adrenaline started pumping and story began. now Im chill but I still wonder is staying up for like 17-18 hours even normal? can you sabotage yourself by staying up that long even if it feels okay. thank you.
Hi, some people just need less sleep. There a short sleep gene that occurs in roughly 2% of the population where people are absolutely fine on less than 5 hours of sleep per night.
I am not saying this is you, you may need 6 hours, 6 and a half etc etc but the idea that everybody needs 7 - 8 hours sleep is nonsense.
Sleep is like shoe size, and if you try to get more sleep than the body needs you'll just spend too long in bed getting angry about sleep not coming or lying in bed problem solving / ruminating etc.
So go to bed when sleepy, wake up at the same time over an extended period and the body will naturally tell you how much sleep you need.
Best channel on the topic by far! What’s your opinion on doing work towards the evening if you work from home? Would this be counterintuitive and stimulating the mind at the wrong times?
Hi, thanks for your comment.
Work on the computer etc? Well there is nothing wrong with blue light, good sleepers watch TV etc before bed and they sleep fine without catching fire.
However, yes I do recommend a cut off point for working on the computer / computer games / social media etc.
Not because of the blue light but for what you said, the stimulation of the brain as these are all active, 'daytime activities'
So the body clock is designed to keep you awake during the day time to counter act the building of the sleep drive - without it you would wake up and get sleepier and sleepier throughout the day until bedtime.
This doesn't happen, it keeps you awake with adrenaline, cortisol -- wakefullness hormones.
When night time approaches and the time you sually feel sleepy, it will switch from daytime alerting hormones to night time hormones (melatonin)
However, the body clock can be manipulated. So let's say it's midnight and usually you would feel sleepy, but you ask you brain to be active and alert because you want to work - it will respond and do what you ask of it and stop producing melatonin, and instead produce the daytime hormones.
Ever watch a horror film of someone being chased through the woods at 3am in the morning?
They should be asleep right, but they're not becuase BANG they are wide awake as the brain has kicked in with all the alerting hormones so they can escape.
So yes, long answer, but the brain is incredibly smart, it will do what you ask of it. If you ask it to be awake by working late, don't expect to be able to fall asleep quickly afterwards as it takes time for it to switch off.
It's good to prioritise sleep in the right way - you'll be more productive long term and feel better. So yes, whilst not always possible, sometimes you have deadlines, but if it's a habit to always work late - you may want to look at this and change this habit for long term health and happiness
What can I do if I’m trying to stay out of bed until I feel sleepy as part of CBTI but it doesn’t happen until 12am onwards? I have to start work at 6am and do a physical and pressurising job and the fear that I’m not getting enough sleep and therefore thinking I’ll underperform happens
Hi, so everything about these behavioural changes is about shifting the focus away from trying to getting as much sleep as you possibly can in the short term to fixing your insomnia over the long run.
Rebuilding your patten of sleep by strengthening your sleep drive and regulating your body clock will do this for you - and the sleep window is designed to do this quickly.
It also gives you a psychological leap where you do it, and then after a week or so you realise that instead of feeling anxious about going to sleep the sleep drive is now so overpowering you look forward to it. This only needs to happen once for the belief and you confidence in your inatte ability to sleep to start growing.
You'll find that with patience and consistency (but not perfection - good enough) the time you feel sleepy will get earlier and as your sleep improves you can start lengthening out the sleep window - remember the sleep window is not the end goal! Good sleepers don't do this, it's just a stepping stone towards the end goal that gives you the structure and control that all people with insomnia seem to want - and channels it towards somethihg that is actually helpful - but the end goal is doing the behaviours of a 'normal sleeper'
That said - if the sleep window causes you too much anxiety in the short term and you can't stick to it, this is counter productive as a huge component of insomnia is the anxiety around sleep itself.
If you set yourself the task of doing something so hard that you can't stick to it, yes physiologically you will get fast results -- but if it adds to your anxiety - you are giving with one hand and taking with the other -- not good.
So have a think if you have made it too hard, always aim for softness with this approach, you are not going into battle.
What length of time doesn't give you anxiety? Maybe do that instead.
Alternatively, have a timeless sleep window instead - say to yourself after for example 11pm I will simply stop looking at the clock and go to bed whenever I am sleepy, or I wil go to bed at 11pm etc and read etc and then turn off the light hen I feel sleepy.
So yes, think of this as a long term behavioural change that moves you away from the belief that the longer you spend in bed the better you will sleep - towards what is far more helpful - as long as you give yourself enough sleep opportunity but not too much - the better you will sleep.
And don't do anything that creates too much force, control or anxiety - that is not what my approach is about - so soften it - nothing will go wrong.
Thanks for your videos. I've recently committed myself to start implementing the techniques you mention, and I have a question.
It's mentioned that when we find ourselves lying awake for a while, we should get up and do something relaxing until we feel sleepy again. But what if we already feel absolutely exhausted?
For example, last night I found myself lying awake with racing thoughts, which is often the case. Not even anxious thoughts, just racing thoughts in general. This is happening while I'm absolutely exhausted from multiple nights of poor sleep. So I tried to get out of bed to read a book as a way to distract myself, however I was way too tired to do that. I felt like I wanted to collapse into sleep the second I stood up, and I could barely get through a page of the book without my eyes falling shut. So I went back to bed, only to lie there awake with these racing thoughts again.
Again, I want to emphasize that this happens even if I don't particularly FEEL anxious. It's more like there's an annoying fly in the room rather than a scary wolf. It really feels like I only need something to distract me in this case.
Would this be a scenario where distracting myself while IN bed would actually be appropriate? Perhaps reading in bed rather than trying to get up to do it? I know that this is a slippery slope, as doing anything in bed in an attempt to fall asleep is exactly what feeds insomnia.
OR...is this just another thing to do nothing about? Perhaps it's better for me to just be okay with lying awake (yet exhausted) with racing thoughts, as long as I don't really feel anxious.
I know this doesn't really make a difference, but if it's useful at all, I am diagnosed with OCD. I've done extensive exposure therapy for it, so I'm VERY familiar with the concept of doing things that feel completely illogical. I'm just having a bit of trouble finding the most illogical thing to do in this case 🤣
Hi, thanks for your message. Yes you don't need to get out of bed and there doesn;t have to be a wolf in the bedroom.
Sometimes it's just a case of overthinking / rumination / obsession - Hyperarousal rather than full blown fight or flight. But hyperarousal is still activity in the brain which can mask the sleep drive.
Ever have a deadline for work or need to get an essay in last minute and worked super late? there isn't full blown fear here, but the brain does want to keep you alert.
Take a look at these videos here - Hope they help!
ruclips.net/video/3Nl3i1sazbA/видео.html
ruclips.net/video/pJ8hkgJJAgE/видео.html
ruclips.net/video/-xtrEXkFGnE/видео.html
@@InsomniaTalks Thank you! I'll check those videos out.
Hi doc , Can i use my stomach medications during insomnia i got diagnosed with ulcers . If I don't sleep it won't effect my medication effects i hope ?
Yes certainly carry on with all current medications - you don't want two problems!
You'll find that with improved sleep quality however your stomach problems should also improve so keep up the behavioural and thought pattern changes on this channel and you should see imprvments in your health across the board.