Busting sleep and insomnia myths with behavioral sleep medicine specialist Dr. Jade Wu (#13)
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- Опубликовано: 8 июл 2024
- Jade is a clinical psychologist and behavioral sleep medicine specialist at Duke University School of Medicine. In this episode, Jade and I discuss a number of concerns that are common among people with chronic insomnia, such as:
* How much sleep we need,
* Whether we can lose our ability to sleep,
* Whether insomnia is caused by a chemical imbalance in the body,
* Whether chronic insomnia causes any serious health problems,
* Whether we have any control over the negative impact insomnia can have on our lives.
My aim with this episode is to help change the way you think about sleep and insomnia. I hope this will help reduce the intensity of any worry or anxiety that might be making it more difficult for you to improve your sleep and encourage you to pursue cognitive behavioral therapy for insomnia (CBT-I) so you can enjoy better sleep for the rest of your life.
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My name is Martin Reed and I am the founder of Insomnia Coach®. I offer sleep coaching services that give people with insomnia all the skills and support they need to enjoy better sleep for the rest of their lives. I also offer a free two-week sleep training course for people with insomnia at insomniacoach.com/sleep-train...
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All content found on the Insomnia Coach RUclips channel is for informational and educational purposes only. It is not medical advice or medical treatment and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or other licensed healthcare provider. All content is provided as is, and without warranties.
#insomnia
#sleep
All content found on the Insomnia Coach RUclips channel is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.
Martin, your CBT-I treatment helped me so much! It's been several months and I'm still going strong. The best part is that I'm no longer spending tons of money on pills or supplements trying to chase down sleep. I take nothing to help me sleep anymore. I even sometimes have an evening coffee and I still sleep fine! I wish I could have all the money back that I spent on sleep aids over the years; I'd be able to go on a holiday by now. Once again, thanks for the great information :)
Hello Danielle! It's important to emphasize that I am not a therapist or doctor - so I don't "treat" people. I offer coaching programs that educate clients about effective CBT-I techniques they can implement to improve sleep for the long term (and offer them support and guidance along the way to help support behavioral change). With that out of the way, I am so happy to hear that you are continuing to do well - perhaps you'd be willing to come onto the podcast as a future guest?
@@InsomniaCoach Yes, of course, I meant to say coaching! Anyway, great podcast. I urge anyone trying CBT for Insomnia to stick with it. It is well worth the effort.
@@danielledivincenzo5049 Definitely worth the effort - and it does require effort! I'd love to have you as a guest on the podcast one day. Drop me an email if you're up for it!
Danielle- would be awesome if u could publish a 5-10minute video here on RUclips? It's important that more people are inspired and encouraged!! .... If you do decide to do it, would be good if you covered some problems or issues you encountered along the way??? Thanks :)
@@mrpeace7708 Sorry, I'm too shy to do a video but I will say this: my main difficulty is the fact that I get peri-menopausal hot flashes all night long. Although CBT-I does not make my hot flashes go away, it DOES help me fall back asleep after a hot flash-which is amazing!! I thought I was destined to be an insomniac until this hormone crap ended but I sleep well now. Sometimes I get 6 hours of sleep, sometimes 7. I don't worry about it and that's the key.
This should be required viewing for everyone you work with, Martin. You and Jade gave such good info and kept it real. I had heard most of this already and/or come to every conclusion on my own, but this really reinforced the facts and rational perspective that I've come to embrace (but sometimes start to revert away to crazy irrational thoughts and subsequent maladaptive behaviors that were 65 years in the making and then brought to a head for 18 months with the fully bloomed insomnia, so I need some refreshers like this from time to time).
I really appreciate that you discussed older people and in a balanced way---usually "experts" either say that older people need just as much sleep as they always did or else say sleep issues just are inevitable with aging---whereas it turns out that there are sleep changes, which aren't necessarily issues.
And I loved the acknowledgment that hyperarousal is really a 24/7 problem.I know that some people say they can do ACT just at bedtime and not do ACT/mindfulness and other healthy practices for mind and body, but I couldn't just come to a mode of acceptance magically at night after all day of hyperarousal.
Thanks to this I am now 100% convinced that most of us don't need 7 to 8 hours. I feel good with 5 to 6 hours and am now truly enjoying the 90 minutes I have after my husband goes to sleep, to just do my own thing. And the sense of ease not constantly thinking about sleep and trying to force myself to sleep at 11 just because my husband is sleepy then is wonderful. Just as I don't try to force myself into yoga poses that I know my body wasn't built for, I no longer am trying to force myself to sleep at 11 or aiming for the magical 8 hours.
Thank you so much for your kind words, Ellen. I agree with you that hearing the same thing but from a different perspective can still be really helpful. It's reinforcing and reassuring - and so much of the difficulty around sleep is connected to confidence. I'd love to have you as a guest on a future podcast episode. You have a lot of insight and experience that would be invaluable to others. Do let me know if you'd be interested!
Another great video. So informative. Thank you Martin and Dr. Jade Wu. Everyone with sleep issues should watch this.
It was great to be able to cover so many sleep myths!
This young lady is just so delightful
Jade was a fantastic guest - I am so grateful to her for coming on!
Soooooooo good,thanks
I appreciate that - and you are welcome!
Great conversation guys! Thanks
Thanks for the kind words! Jade was a great guest to have on and I'm really grateful that she shared her time with us.
This is a good one! Nicely done guys
Thanks for your support, Jason!
Thank you for this so informative the facts not the stuff you keep hearing all the time I know where to get my facts in the future, my sleep is improving by listening to you and the sleep experts like your guest here.
Thank you and happy Christmas
I am so happy to hear that your sleep is improving! There is a lot of misinformation about sleep (and insomnia) out there - the aim of this episode was to help address some of the most common myths I typically come across!
Fantastic interview & topics! Some of this stuff feels 🤯 lol You are really great at what you do, Martin!
Those "Eureka!" moments can be life changing! Thank you for your encouragement, Cynthia!
Great video. I added it to my watch list. The point about the hyperarousal were very good, and it's where I'm having the most problems. Just like your example. I'm so tired at the end of m sleep window that I should fall right asleep, but as soon as I get in bed(not all the time). I'm almost wide awake.
Thanks for sharing, Sean. That heightened arousal can be difficult - I think that sometimes it's our attempt to avoid it or suppress it that can be the real obstacle to sleep.
Thank you. Wonderful interview. This was some much needed motivation to keep going. I usually give up by the 3rd night.
You've got this, Wen!
@@InsomniaCoach Thank you so much.
I am about to be on 2 night and i went to worke
🤩 fantastic video ❤️ informative, and helps me feel a bit better about my insomnia situation. 👌
Glad to hear this, Pilar!
Awesome! Thanks for this :) I'm on Day 3 of my CBTI journey.
You are very welcome! I'm so happy to hear that you're implementing constructive techniques that will improve your sleep for the long-term! You've got this, Mr Peace!
Thanks so much for this Amazing video! I already feel relaxed listening to both of you. You mentioned that CBTi helps with Insomnia but I have Sleep Apnea as well. How do I deal with both?
You're welcome, Jyoti! Sleep apnea requires its own treatment - and there's no reason why you can't treat both sleep apnea and chronic insomnia at the same time!
Thank you... you are both awesome🌛🌝✨🌟goodnight
Thank you, Scarlett! It was great having Jade on as a guest!
@@InsomniaCoach I am battling chronic health issues such as crowns flare, detox off meds and chronic fatigue that makes fear and pain produce hyper arousal... how do 8 manage this
@@scarlettk5953 If you have been diagnosed with chronic insomnia, it might be worth asking your doctor if they think you would be a good candidate for cognitive behavioral therapy for insomnia (CBT-I).
Thank you for this wonderful and informative interview. It was stated that insomnia does not increase mortality or illness but what about neurological problems? Doesn’t insomnia increase ones chance for dementia or neuro degeneration like Parkinson’s? Can you Please clarify and elaborate on this? Thank you
There is no evidence that chronic insomnia causes any neurological problem. I hope this helps!
Thank you for this video. Is there a website that actually provides up to date info on psychology and medicine? I did a web search directly before watching this video and found popular medical and psychology websites presenting as fact the same info you are debunking here as not being in line with current research.
I don't recommend specific websites - when it comes to sleep, it's important to consider that research studies often don't involve people with chronic insomnia, might involve deliberately depriving people of sleep, might not even involve human beings, and conclude with associations rather than causation. So the content you are reading might be sound, but it's how we interpret what we are reading (and how journalists and popular media interpret studies) that can create some unhelpful confusion.
Hi Martin. On your website you explain that you once had insomnia in the past, and overcame it. Have you done a video which talks about that? Thanks :)
I have not, Mr Peace - and that's because I try not to draw focus and attention on myself and my story since this might imply that my experience is more important than what others are going through. I am merely the guide, not the hero! All that matters is what my clients are going through and experiencing - and how I can encourage them to make constructive changes that will improve their sleep for the long term. Thanks for subscribing to the channel!
I am seriously needing some reassurance 😭 I have had terrible anxiety about getting sick while dealing with insomnia ever since i started struggling with sleep. Will my sleep drive be stronger if I am sick even if I am struggling with anxiety and insomnia? Does “deep sleep” increase while sick? The longest i have gone is 2 nights in a row without sleep. I’m so scared of getting sick and not being able to sleep then dying because I couldn’t rest…i avoid germs like crazy because I am scared if I get sick I will start worrying “oh I better get to sleep or this could turn into pneumonia and I could die” and then not being able to sleep and getting sicker…I desperately need to reassurance. I have 3 young kids so I’m bound to get sick 😩
So should I find out if I have sleep apnea first
That would be something to discuss with your doctor.
My depression cause my insomnia but I’m like 90% sure I’m not even depressed anymore I just have horrible insomnia now
In that case, perhaps any ongoing difficulty comes from a change in your approach to sleep? Before sleep was a concern, how was your approach to sleep different compared to today? Any insights there?
@@InsomniaCoach my sleep as been perfected once again thanks to olanzipine.
What if you always wake up before your scheduled wake time example: waking up at 1:45am but my alarm is set for 4am..? Wouldn't this disrupt your sleep cycle as well? How do I break the cycle of waking up too early? I can't go back to sleep after I wake up in the middle of the night. Any feedback would be great!
Waking is actually a normal part of sleep - it's our attempts to avoid waking, the pressure we put on ourselves to fall back to sleep, and the battle we might engage in with our thoughts at this time that make falling back to sleep more difficult.
@@InsomniaCoach Thank you so much for your reply. It means alot. Your channel is helping me through my struggles right now. Also, it was very good to hear Dr. Jade say that lack of sleep will not lead to detrimental health issues down the road! The internet is the worst for insomnia info!
@@TheProdiKaLiSon Yes, there are lots of unhelpful messages out there about sleep!
“MOST-likely”😢🥲
I think Jade was trying to describe how she addresses the common concern of losing the ability to sleep without making her client feel their opinion is being dismissed or ignored.