The PERFECT bedtime SLEEP routine!
HTML-код
- Опубликовано: 27 сен 2024
- Insomnia expert shares the secrets to the perfect night time - hint, it's probably not what you expect!
➡️ Sleepze - Start today for FREE!
Do you want tailored support with a 1 - 1 Zoom call from Joseph?
Or … Do you want a step-by-step sleep program?
Choose to transform your sleep today for FREE by visiting:
www.sleepze.com
and find a plan that works for you!
About
Joseph Pannell is a former chronic insomniac of 20 years who overcame it with CBT-I. After training in the field he now works with the Sleep Charity, mans a national sleep helpline and runs an online sleep consultancy business. He has worked with some of the largest organisations in Britain including Network Rail, The Ministry of Justice and NHS Health Education England and the MOD.
....
INSOMNIA TALKS and the information provided by Joseph Pannell are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. The views expressed on this site, or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health and do not make any behavioural changes before doing so.
...
I love to watch tv in bed and before. Sometimes when I wake up in the middle of the night and can’t get back to sleep I turn the tv on for few minutes and I cut it off and go back to sleep with no problem. Great video. Thank you 🙏 Also you are absolutely correct. I can’t play video games before bed . I had done it and I had a terrible night so I don’t do it anymore.
Yes spot on! I hear so much nit picking when it comes to helping people sleep. Do this, don't do this etc etc. But when you speak to good sleepers and ask them what they do they stare at you blankly.
But usually it's just a few things - more or less waking at the same time, going to bed when sleepy and the absence of effort, fear, control, obsession and rituals.
Of course if the horse has already bolted, then that's a different story.
But insomnia could be so easily avoided if there wasn't such controlling fearful nonsense around it.
But yes, new season of Clarkson's farm is now out, it's awesome - so if you've got prime, both myself and Phoenixgirl give you full permission to watch it in bed. You'll be fine - you won't catch fire!
Hey there I just wanna say absolutely love your content. I have been watching for a month and it has honestly been so liberating. I have struggled with sleep for years and your approach has been so healthy I have had some of my best, most consistent sleep in years. Id like to know what's a healthy way of responding to a poor night sleep? after having gone through the process of allowing sleep drive to occur and waking up at the same time everyday I have had very consistent sleep and for once sleep is not controlling my life. This said, last night for no reason (no stress, anxiety or anything) I was not tired and thus did not sleep. Do I just go through with the all nighter and carry on with my day ? Will likely be buying your program despite how good I've responded to simply watching your content
Hey Jp, thanks for your comment and I'm very glad you are doing so well. As for responding to a poor night - Say you wake up after a poor night feeling a 3 out of 10.
You don't eat well. You cancel your plans. You don't exercise. You don't... you essentially have a dreadful day.
You go to bed the following night feeling a 1 out of 10 having just proven to your brain that if you have a poor night of sleep you will definetly have a dreadful day.
What does that do for the fear around sleeping well?
Does that lower or increase the pressure and therefore the fear around not getting a good night of sleep?
Now say you wake up after a poor night and feel a 3 out of 10.
But you exercise, eat well, meet wit friends, don't cancel your plans - is it realistic you could go to bed the following night not feeling amazing, of course a poor night will negatively impact you day, but realistically say 6 out of 10?
Insomnia is all about wanting to get control over something you cannot possibly control in the short term.
But you do have full control over what you choose to do in the day.
The day is far far more influential to the night than anythihg you can do 30 minutes before bed or during the night time.
By still getting stuck into you day you are training the brain that you do have control over your sleep (in the right way) and you are not teaching it that a poor night equals a dreadful day.
Do you have to be happy about a poor night, no. Will it impact your day. But it can impact your day massively, or a little bit. That's the difference.
And of course i'm not asking anybody to do something I myself have not had to do!
Yes i'm sure you'll love the programme, it takes you step by step with all of this. If you've had insomnia for a long time, it will give you everything you need to get out of it, and prevent it coming back - written exercises, challenges, group support, email support - I give a lot away on this channel for free, but of course, the programme has a lot extra!
Can you do a video on hypnic jerks? I keep hyperfocusing online and they're awful. It's to the point I'm considering ending it all. No one can seem to fix this. I've tried everything and the only thing that works for me is trazodone. But I can't use that forever.
Hi Ian,
Hypnic jerks fall under the category of parasomnias - parasomnias are unusual sleep disorders and include things like sleep walking, night terrors, sleep paralysis, sleep talking, sleep eating, EHS and yes hypnic jerks.
Science has shown that if you can improve sleep quality then the prevalence of parasomnias will massively decline.
I frequently had multiple parasomnias during my insomnia, everything from sleep paralysis to hypnic jerks etc etc and they went away then I tackelled my insomnia.
So you tackle hypnic jerks in exactly the same way as you would insomnia which is what this entire channel is about.
Put yourself a sleep window in place, do stimulus / counter control and deal with the thought patterns around it.
How? Take a look at this playlist here as a start:
www.youtube.com/@InsomniaTalks/playlists
And then take a binge watch of my entire channel.
Also one of my ex clients Wayne goss had hypnic jerks and something very similar to hypnic jerks could EHS (exploding head syndrome - a very dramatic name, but essentially it is like a hypnic jerk but just in the brain) he overcome them just like everyone else by working with me to improve his sleep - take a look at this video here: ruclips.net/video/OobtJBAHavU/видео.html
We start discussing them around the 29.30 mark.
Also I have an entire video on hypnic jerks here:
ruclips.net/video/qSUzxBFf-3Y/видео.html
Thanks, Joe
❤❤❤❤ love the beard!!!!!
Thanks Renee - that's it at it's most extreme - I've settled for the middle way of a short neat one so I don't look like a pirate. How are you both keeping? Been RVing recently?
Hi, during the last winter months i had managed to stick to a good sleep routine and sleep drive. By 11 pm i would be asleep and wake up at 6am. But the last two weeks, when its getting lighter i am really struggling and lost the sleep drive. I am not asleep till 3am whats going on? Are you able to explain why all of a sudden i have lost my sleep drive and i am only sleeping lightly?
Thank you!
Hi, the sleep drive isn't this really fragile thing that you have to wrap up in cotten wool. If your behaviours around sleep are good, it will still be there and the earlier sunrise is correlation not causation almost certainly.
Invest in a good black out blind if you believe otherwise.
What's happened is you were doing well, so you weren't worrying, thinnking or obessing about sleep.
Why would you be worrying about not sleeping when you are not sleeping?
But you had a bad night for whatever reason, which turned into 2, then 3, then...
Suddenly the lion that went away is back right in front of you.
And when a lion is right in front of you, you are not there thinking about all the times there wasn't!
What I would recommend is taking a look at all my videos around relapses:
ruclips.net/video/v3w-hvHIdFo/видео.html
ruclips.net/video/d-yeHvyNNA0/видео.html
ruclips.net/video/kfj4dWJal3o/видео.html
ruclips.net/video/B7dY_As0Td4/видео.html
Also have a think if you've gone back to your old behaviours, your old obessions, your old... and put the good habits and behaviours that you were doing when you were sleeping well back in place, if you do this, eventually your sleep will right itself.
Hope this helps,
Joe
Hi doc , i always get the zero sleep night when I'm having a stressful night with my wife and unable to find the conclusion . Secondly what should be the diet after having a bad night as I'm a pro footballer
Hi, i would really encourage making sure the disagreements are dealt with properly before going to bed as if you are lying in bed ruminating, thinking / worrying about the arument, problem solving etc of course you are not going to sleep well!
If this a common occurrence that disagreements etc are happening before bedtime and they are around a common theme not resolved perhaps a good discussion to get to the root of the problem is needed?
Whilst i'm stepping outside of my field of sleep medicine here and into relationship counselling, if you are going to raise a subject i've personally found that timing is everything, nice meal to prepare the ground, thoughtful gestures, then when it's the perfect time, raise it tactfully and softly.
But like I said, this advice is far beyond my scope!
As for the diet, I really would advise just sticking to your regular I assume healthy diet and trying as best you can not to allow the poor night to take too much away from your day aswell.
Of course you will not feel great, but you can eat and do all the wrong things the next day and make yourself feel even worse. Or you can do all the right things (eat well, exercise etc) and feel better than you might have otherwise.
There are hundreds of variables that affect how you feel during the day. Of course sleep is 1 big variable, but there are other things within your control.
Hope this helps.
Joe