THREE ways this fear can fade for you (Insomnia insight
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- Опубликовано: 19 фев 2023
- In this edition of Insomnia insight, Coach Alina share three ways you can find peaceful sleep if you have learned about sleep efforts, realize they aren't helpful - and worried that anything you do will turn into an effort.
We learn that we can deploy awareness, that there's no definitive answer to whether something is an effort or not and - the paradoxical way of the intentional sleep effort.
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Do you like learning by reading? If so, here are two books that offer breakthroughs!
Tales of Courage by Daniel Erichsen
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Set it & Forget it by Daniel Erichsen
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Not sure where to start on your path to sleeping well? Check out these playlists!
This is natto - the perfect place to start learning!
• This is Natto - Start ...
Success stories - if you need hope and inspiration, this is for you.
• Success stories
Insomnia insight - a list of every single episode.
• Playlist
Talking insomnia - guests with trouble sleeping or experts share their stories / tips.
• Talking insomnia
Hypnic jerks, hypnic awareness and other common issues.
• Hypnic jerks and more.
Fatal insomnia - for those concerned about ffi and sfi.
• Familial and sporadic ...
Speed bumps - when you think you had a setback or “relapse.”
• Talking insomnia #55: ...
Unrefreshing sleep - when you always feel tired or exhausted.
• Unrefreshing sleep
Momsomnia - if you’re a mom or becoming a mom.
• Momsomnia
Heard online - when you’ve worried about claims made about health problems and insomnia.
• Heard online
Best!
This content does not constitute medical advice, diagnosis, or treatment, and should never replace any advice given to you by your physician or other qualified healthcare providers. 
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Hey doc! Thanks to you and Alina for this video, it really helped me see that my fear of sleep efforts was based on a misunderstanding. I feel like the definition of sleep efforts can make people start questioning their every decision because it leaves out a part. Common definition: 'Sleep efforts are actions done with the idea/intent to control sleep' -> clear definition but can be misinterpreted by people that start questioning their intents. What imo resolves this confusion is adding 'Sleep efforts are actions done with the idea/intent to control sleep, which when proven unsuccessful in achieving the desired outcome, lead to frustration/heightened hyperarousal and an intensification of efforts.' So as you discussed in the video, just the awareness that nothing I do will necessarily produce sleep basically neutralizes sleep efforts. Just leaving this here for anyone who may find it helpful. Feel free to correct me
Thank you for your heartfelt comment! We want to assure you that your comments are seen and deeply appreciated. We're grateful that the message resonated with you and that it's contributing to a meaningful conversation. Your support means a lot, and we're glad it made sense to you. 💙
I kind of noticed this because I like to listen to podcasts before I fall asleep and I would fall asleep with in 10 minutes of listening to it. I realized it's because I enjoy listening to it before bed. I also notice when I start thinking I have to do this before I sleep it becomes a struggle again. This info is very useful because it's not what your doing that bothers your sleep it's the intent behind it. It's only an effort if I make myself think it is but in reality it's completely fine and I used to do this all the time before my sleep issues.
Yes! Wonderful contextualizing here - thanks so much for sharing 😊
Hello Daniel and Alina ..when it becomes very hard to keep going to work because of sleep fatigue. It's good to take a break and go on vacation to change the environment or stick to your daily routine and try to forget about sleep
Prove to yourself that even though you feel tired you can still be productive. It's very hard because I went through this same thing. I would sometimes get no sleep after 2 or 3 nights and have to work. I think when you show yourself you can do it your mind fears this lack of sleep lees and you will start sleeping better. Just my thoughts!
@@TheBultrowicz thank you very much for your kind words . you are right it's tough with headaches, heavy head , and me I am 22 weeks pregnant as well that's makes me even more tired How is your sleep now .
Hi GS, I’d say self care is nice… as TheBultcrowicz said, it can really help when we see what we can actually do even on little sleep. But that doesn’t mean we always have to push ourselves. Our inner compass really can tell us when it’s time to nudge ourselves towards keeping going and when we can give ourselves a vacation.
Oh and check our momsomnia playlist, that can help. Hang in there
@gurjotsandhu4699 my sleep has improved alot thanks to this channel. It's alot of good information and nice to know we can get through this thing like other people have. Give yourself time to get through this, after all time is the ultimate healer.
@@TheBultrowicz thanks very much again
Hi hi
Ive been sleeping every night for a littleover a week. Perhaps even better than the last time because then i used to fall asleep first on the couch then move to the bed. Now i go directly to bed and as i hit the pillow, when next i awake its morning. But i still get a lil anxious when its bed time. Is it normal. I really want to get past this insomnia memory but it still lingers.
BFT
So glad to hear BFT and you know, John said it already… of course we will have a little anxiety after something that has been really scary, and when we don’t think that’s strange or requires anything… then it gets easier
Hi Daniel, first of all I appreciate you very much and I apologize if the topic that i am interested into has already been covered... I am still catching up on your videos. Apart from being anxious and in a terrible need of control over my sleep, I am also in a terrible need of control of the surroundings in which I sleep. I know that it's normal to need darkness/silence to fall asleep, but I have got to the point where the slightest noise makes my stomach toss around because it makes me so agitated. I cannot stand someone breathing in the next room, let alone the snoring. If I do not fall asleep by 6am (and I usually work afternoon shifts, so I do have time to get rest in the morning) the birds, the elevator sounds and the cars outside start making me insanely angry that I just decide to give up. As I said, I know it's perfectly normal not to be able to sleep in a loud environment, I still do not want to be irritated by every single sound. If I decide to get a nap during the day I am always apprehensive that I am going to start hearing sounds if I do not hear them at that point (e.g. a group of neighbourhood kids always start yelling around 2pm, I guess they play around my building after school, and it's like I am waiting for them to start yelling subconsciously, which prevents me from relaxing)
This IS only a part of the issue and I guess once the fear of not sleeping is gone those sounds can be neutralized/ignored by the brain, but I am curious if anyone else has the same issues.
I have had this issue ever since I was kid, I shared a room with my brother who was snoring, used to spend nights with my fingers over my ears, in the college years I lived in the dorm and did the same. Now I am at this point where I associate someone's elses snoring with my insomnia so much that I cannot listen to snoring more than a minute even if I am not trying to sleep.
Hi HH and - thanks for the encouragement 😊 so glad you’re here. And you know, I try to reply to all comments if I can see a question clearly. Feel free to ask a more concise question and I’ll try to reply in a meaningful way. Welcome again!
Can someone tell me please, where do I find the natto playlist ? On utube ?
Hi Brea, It’s in the description of any new video
Dr im even scared to close my eyes. What should i do ? When i close my eyes isay to my self when will i sleep? And this dosent let me sleep.
Hi Samila,
I think just spending some time here to learn can really help. Maybe start learning about somniphobia, insomnia insight 394, hang in there!
Dayummm that might change the game
Exactly why I do wanted Coach Alina to share this!
having huge speed bump because I started worrying that I may be using the "safety" of falling asleep on the couch at night while watching TV first, before going up to bed, was a sleep effort so here I am having difficulty again. This journey is so long. But I have been dealing with severe insomnia for 8+ years (As I've said before on here). Began listening in September, was thinking I should be immune to insomnia by now, but this is taking longer than I thought with these unexpected hiccups or speed bumps. Alina is very good. I think this was what I started doing, "Uh oh, I've been using the couch as a sleep effort, I have to begin to change this habit, or I'm going to be in trouble when I go to Europe this summer and there's no couch and tv in a separate room in hotel to begin my "settling down" process at night". Any added tips Daniel? Also, any plans addressing this kind of thing on one of your zoom group youtube classes you started doing?
Hang in there Patti! I’m glad you’re seeing how this resonated and - if you post a specific question here, I promise I’ll try to answer in a meaningful way!
Hey Patti, I think you don’t have to put so much pressure on yourself! It helped me not to overthink sleep efforts. If you slept fine on the couch you don’t have to change it. It’s enough to be aware that it’s your body doing the work and it doesn’t really matter where you are lying. Just be kind to yourself.
@@zeusgott06 thank you
@@thesleepcoachschool8192can you please tell me where can i find the natto playlist ? Is it on utube ? I am a new immunity member but i do not see it anywhere. Thank you.
Hey Daniel, but aren’t there effort’s which actually can be helpful? Like waking up at the same time every day to build a good sleep drive? I am a little confused.
Hi Thomas,
Great question… if you study the This is Natto playlist this will be covered in detail. Basically, yes - sleep drive is a real thing and if we nap or sleep in long, we may be a bit less sleepy. True. But, if the intent with getting up same time is “okay, I’ll get up 5 am every day a I have strong sleep drive and sleep” - this idea will create much hyperarousal, and then it doesn’t matter how much sleep drive we have!
Coach Veronika said recently “If us with insomnia could bottle up and self our sleep drive we would all be millionaires”. She illustrates how insomnia isn’t about sleep drive, there’s plenty of that. It’s about hyperarousal…
@@thesleepcoachschool8192 Yes you are right! Like you said with the Gas and Brake Model. But I think you need both so waking up at the same time and dont spend to much time in bed is also pretty important. Basically you shoudnt put to much pressure on yourself.
Glad it made sense and definitely, if we sleep a lot during the daytime we well sleep less at night. But the pressure I think really is where it’s at, totally agree 😊
@@thesleepcoachschool8192 I would have one last question where I am struggling. At the moment my brain is seeing in everything I do a sleep effort. For example. To exercise always help me to be more tired at the evening but I also enjoy it. Or watching this video is also in some case a sleep effort because at the end I am watching videos on this channel to cure my sleep problems. Now I don’t even know what I am allowed to do and it makes things worse.
Would you say awareness is key here? Knowing that exercising maybe helps me getting more tired but at the end my body is also capable to sleep even without that. I think that’s the last puzzle for me to get better. Thanks for everything!
Hi Thomas,
Yes, I would say awareness is the key. When we exercise with the intent of making ourselves calm or making ourselves sleep, we may have some struggle. But when the intent is just to enjoy, and have a good time, then we may feel relaxed, and we just have a more peaceful time. Keeping a little bit of an eye on the intent can be really helpful.