Hi, this one is my most quick fire / condensed video about what to do with insomnia where I cram as much as I can into under 10 minutes starting from why you have insomnia ---- to what to do about it: ruclips.net/video/U4XoU380wOY/видео.html And this is a slower paced, more in depth interview. Hopefully one of these will be it. For everyone else reading the book is called: "Your 2 in 1 CBTi book" available on Amazon
Hi Joseph, loved your book! I'm wondering if you could help me out with my situation, and apologies if this is a bit long but I'll give you the details as best I can and I'm wondering if you could provide some advice. I've been having sleep issues for about a year straight now and I've decided to prioritize fixing it, but I want to do it in a way that I don't get stressed or too worried about it. The main problem is waking up 60 - 90 mins before my alarm and not being able to get back to sleep. I work from home, and don't often get out much which I'm trying to change. It's not often I go to bed "can't keep my eyes open" tired, and I don't really have a standard bed time. I have my alarm set for 6:30 AM. All of this is wrecking me I feel so exhausted by the afternoon. I don't check the clock in bed, even when I wake up in the morning (though this is a recent change in the last couple weeks). I typically watch TV up until I decide to go to bed, I don't really have a ritual I go through either / don't take any supplements for this. I'm not sure how related it is, but I've developed a habit where I fall asleep on the couch at night usually 9:30 - 10:30 PM watching TV, wake up a couple hours later, then go to bed, then I wake up 60 - 90 mins before my alarm and can't sleep. I've let this go on mostly because I've just been thankful to be getting sleep where I can (I've had issues with sleep for most of my life), so falling asleep on the couch was acceptable to me. Maybe this affecting my sleep drive enough where it's not strong enough in the window before my alarm goes off? I've had multiple days of this in a row and yesterday was so tired for the whole day. I made an effort to not fall asleep on the couch, and right around 10 PM or so, despite being so tired throughout the day I started to feel more awake, I went to bed at 10:30 and it took me an hour (maybe 90 mins) to fall asleep, I don't clock watch in bed so I'm guessing. When I'm in bed I notice I'm not really anxious or feeling frustrated so I let myself lie there with my eyes closed even if it goes on for awhile (an hour and upwards), though my mind does race a bit sometimes. I think that's why last night I fell asleep at some point even though I wasn't feeling super tired, I was at least calm. The falling asleep on the couch thing was acceptable to me for so long because I'm not often "can't keep my eyes open" tired when I decide to go to bed, and I usually pick a time between 10 - 11 PM to go to bed. This often enough results in it taking me ages to fall asleep. I don't normally go to bed around midnight or 1 because that feels just way too late to me especially with how long I average to even fall asleep. Do you have any advice for me on this? My main issues are waking up so long before my alarm / not being able to get back to sleep, and not being super tired at the times I've decided to go to bed in the past which has resulted in me having this routine of falling asleep on the couch first instead at night.
Hi Thanks for your message. I would first look at falling asleep on the sofa. First off this is a brilliant thing! It proves the whole point when it comes to sleep. We're told you need perfect sleep hygiee, no blue light, lack out blinds yet you fall asleep on the sofa no problem because you are making no effort to sleep. What could be an issue is that transition from the sofa to bed. So is there a way where you can watch TV in bed and then you will naturally fall asleep watching TV just as you are doing on the sofa. This takes the whole waiting for your sleep drive like a bus off the table. I think this can often cause a lot of obession when it comes to sleep ' am I sleepy, am I sleepy enough, why arn't I sleepy etc etc But of course every time you sleep it's becuase the drive to sleep is there. I made a video on this very topic here: ruclips.net/video/b_hU-GfGerU/видео.html As for the waking up before your alarm I also have a video on that here: ruclips.net/video/3DzIPSAlbEw/видео.html You may find counter control rather than stimulus control a better option for you as really I only suggest stimulus control to people with a huge amount of fear and anxiety attached to their bed which by the sound of it you no longer have: This video here will help you with this: ruclips.net/video/pJ8hkgJJAgE/видео.html Hope this helps, Joe
@@InsomniaTalks Thanks so much Joseph. I do think it has something to do with the transition from sofa to bed. I've tried setting a sleep window of 11:30 PM - 6:30 AM to help address these issues, but have yet to make it to 11:30 before I fall asleep on the couch. I'm going to really try and it to 11:30 at the least before I go to bed and not let myself fall asleep on the couch and see what happens. It's so weird waking up like this before my alarm.
@@CypherZorander Hi, maybe just be ok with going to bed at say 10.30 and watch Netflix in bed etc for an hour. Fall asleep by 'mistake' brilliant! No problem no issue there. Remember try not to do these behaviours with too much force or control. Good enough is good enough. Thanks, Joe
@InsomniaTalks hi getting 5-6 hours of sleep now. Will it naturally increase to 7 hours overtime if i comtinue doing cbti? Btw i naturally wake up earlier than i want and have trouble falling back asleep
Hi, so yes - once you have learnt it, put it into practice and started seeing results it's not a case of what more can I now learn to improve this, like going to the gym you don't need 100 differenct exercises to build muscle, you need maybe 6 core exercises, time, patience and consistency. You'll notice with with this, as well as self kindness and the mindest that progress is never linear and even good sleepers only sleep well 80% of the time, things will continue to improve. Also if waking up early, calm happy relaxed, great! But if you feel anxiety / frustration staring to creep that's when you'd want to read in bed / eatch netflix etc. But yes give it time and you'll notice overall things continue to get better for you. Also focus on your wins! you're doing so much better and if you came this far with behavioural and thought pattern changes surely you can go a little further with exactly the same! Hope this helps, Joe
Hi, the brain is incredibly adaptable - what it has done is inadvertently (it thinks it's helping you) taken on a pattern of sleep you don't want. This usually stems from the behaviours people do that are very intuitive and natural to do, but ultimately reinforce it and keep it going. This video here explains very well what's going on: ruclips.net/video/h7rHgkqyals/видео.html What you need to do is break the old pattern, and teach the brain a new (helpful) pattern of sleep. This video here explains how: ruclips.net/video/V_e3n2DBbjM/видео.html (also read the comments section where I provide step by step instructions) These videos here further explains why it works ---ruclips.net/video/par2HOTapnI/видео.html And this video here explains why it is helpful to approach this treatment in soft gentle way so that you don't reinforce the obsession around insomnia: ruclips.net/video/7E3OrrdnR5E/видео.html These will help! Also if you haven't watched my beginners playlist this is another good start to get you a good grounding in insomnia: www.youtube.com/@InsomniaTalks/playlists This can be fixed! Hope this helps
You have an episode where you lay out steps of your workbook. Which one is it?
Hi, this one is my most quick fire / condensed video about what to do with insomnia where I cram as much as I can into under 10 minutes starting from why you have insomnia ---- to what to do about it:
ruclips.net/video/U4XoU380wOY/видео.html
And this is a slower paced, more in depth interview. Hopefully one of these will be it.
For everyone else reading the book is called: "Your 2 in 1 CBTi book" available on Amazon
Want to end your insomnia? Go here: www.sleepze.com/
Hi Joseph, loved your book! I'm wondering if you could help me out with my situation, and apologies if this is a bit long but I'll give you the details as best I can and I'm wondering if you could provide some advice.
I've been having sleep issues for about a year straight now and I've decided to prioritize fixing it, but I want to do it in a way that I don't get stressed or too worried about it. The main problem is waking up 60 - 90 mins before my alarm and not being able to get back to sleep. I work from home, and don't often get out much which I'm trying to change. It's not often I go to bed "can't keep my eyes open" tired, and I don't really have a standard bed time. I have my alarm set for 6:30 AM. All of this is wrecking me I feel so exhausted by the afternoon.
I don't check the clock in bed, even when I wake up in the morning (though this is a recent change in the last couple weeks). I typically watch TV up until I decide to go to bed, I don't really have a ritual I go through either / don't take any supplements for this.
I'm not sure how related it is, but I've developed a habit where I fall asleep on the couch at night usually 9:30 - 10:30 PM watching TV, wake up a couple hours later, then go to bed, then I wake up 60 - 90 mins before my alarm and can't sleep. I've let this go on mostly because I've just been thankful to be getting sleep where I can (I've had issues with sleep for most of my life), so falling asleep on the couch was acceptable to me. Maybe this affecting my sleep drive enough where it's not strong enough in the window before my alarm goes off?
I've had multiple days of this in a row and yesterday was so tired for the whole day. I made an effort to not fall asleep on the couch, and right around 10 PM or so, despite being so tired throughout the day I started to feel more awake, I went to bed at 10:30 and it took me an hour (maybe 90 mins) to fall asleep, I don't clock watch in bed so I'm guessing.
When I'm in bed I notice I'm not really anxious or feeling frustrated so I let myself lie there with my eyes closed even if it goes on for awhile (an hour and upwards), though my mind does race a bit sometimes. I think that's why last night I fell asleep at some point even though I wasn't feeling super tired, I was at least calm.
The falling asleep on the couch thing was acceptable to me for so long because I'm not often "can't keep my eyes open" tired when I decide to go to bed, and I usually pick a time between 10 - 11 PM to go to bed. This often enough results in it taking me ages to fall asleep. I don't normally go to bed around midnight or 1 because that feels just way too late to me especially with how long I average to even fall asleep.
Do you have any advice for me on this? My main issues are waking up so long before my alarm / not being able to get back to sleep, and not being super tired at the times I've decided to go to bed in the past which has resulted in me having this routine of falling asleep on the couch first instead at night.
Hi Thanks for your message. I would first look at falling asleep on the sofa.
First off this is a brilliant thing! It proves the whole point when it comes to sleep. We're told you need perfect sleep hygiee, no blue light, lack out blinds yet you fall asleep on the sofa no problem because you are making no effort to sleep.
What could be an issue is that transition from the sofa to bed. So is there a way where you can watch TV in bed and then you will naturally fall asleep watching TV just as you are doing on the sofa.
This takes the whole waiting for your sleep drive like a bus off the table.
I think this can often cause a lot of obession when it comes to sleep ' am I sleepy, am I sleepy enough, why arn't I sleepy etc etc
But of course every time you sleep it's becuase the drive to sleep is there.
I made a video on this very topic here:
ruclips.net/video/b_hU-GfGerU/видео.html
As for the waking up before your alarm I also have a video on that here:
ruclips.net/video/3DzIPSAlbEw/видео.html
You may find counter control rather than stimulus control a better option for you as really I only suggest stimulus control to people with a huge amount of fear and anxiety attached to their bed which by the sound of it you no longer have:
This video here will help you with this:
ruclips.net/video/pJ8hkgJJAgE/видео.html
Hope this helps,
Joe
@@InsomniaTalks Thanks so much Joseph. I do think it has something to do with the transition from sofa to bed.
I've tried setting a sleep window of 11:30 PM - 6:30 AM to help address these issues, but have yet to make it to 11:30 before I fall asleep on the couch.
I'm going to really try and it to 11:30 at the least before I go to bed and not let myself fall asleep on the couch and see what happens.
It's so weird waking up like this before my alarm.
@@CypherZorander Hi, maybe just be ok with going to bed at say 10.30 and watch Netflix in bed etc for an hour. Fall asleep by 'mistake' brilliant! No problem no issue there.
Remember try not to do these behaviours with too much force or control. Good enough is good enough.
Thanks, Joe
@InsomniaTalks hi getting 5-6 hours of sleep now. Will it naturally increase to 7 hours overtime if i comtinue doing cbti? Btw i naturally wake up earlier than i want and have trouble falling back asleep
Hi, so yes - once you have learnt it, put it into practice and started seeing results it's not a case of what more can I now learn to improve this, like going to the gym you don't need 100 differenct exercises to build muscle, you need maybe 6 core exercises, time, patience and consistency.
You'll notice with with this, as well as self kindness and the mindest that progress is never linear and even good sleepers only sleep well 80% of the time, things will continue to improve.
Also if waking up early, calm happy relaxed, great! But if you feel anxiety / frustration staring to creep that's when you'd want to read in bed / eatch netflix etc.
But yes give it time and you'll notice overall things continue to get better for you.
Also focus on your wins! you're doing so much better and if you came this far with behavioural and thought pattern changes surely you can go a little further with exactly the same!
Hope this helps,
Joe
Hi, I have this problem where I wake up multiple times but easily able to fall asleep again, how do I fix this?
Hi, the brain is incredibly adaptable - what it has done is inadvertently (it thinks it's helping you) taken on a pattern of sleep you don't want.
This usually stems from the behaviours people do that are very intuitive and natural to do, but ultimately reinforce it and keep it going.
This video here explains very well what's going on:
ruclips.net/video/h7rHgkqyals/видео.html
What you need to do is break the old pattern, and teach the brain a new (helpful) pattern of sleep.
This video here explains how:
ruclips.net/video/V_e3n2DBbjM/видео.html
(also read the comments section where I provide step by step instructions)
These videos here further explains why it works ---ruclips.net/video/par2HOTapnI/видео.html
And this video here explains why it is helpful to approach this treatment in soft gentle way so that you don't reinforce the obsession around insomnia:
ruclips.net/video/7E3OrrdnR5E/видео.html
These will help!
Also if you haven't watched my beginners playlist this is another good start to get you a good grounding in insomnia:
www.youtube.com/@InsomniaTalks/playlists
This can be fixed!
Hope this helps