4:23 spitting facts 😂 it's those influencers, articles on Google saying everyone needs 7-9 hours of sleep otherwise you won't gain any muscle 😂 they made this artificial problem for me at the first place.
@@InsomniaTalks yes exactly. My insomnia problem started because people like hamza and co. were telling me that I need 7-9 hours of sleep to build muscle. I've always slept around 6 hours and have built decent muscle mass but those videos and articles created this worry that I probably need more sleep. I started to take more naps which eventually f*cked up sleep cycle, then I got even more panicked because now my sleep is even worse than before means "less recovery" which created more fear that I'll not gain any muscle from now on or I'll do pathetic in my exams because "7-9 hours of sleep is crucial for optimal brain functioning". Which created this new problem. I've slept much better over the last few days, around 6-7 which was my previous sleep duration, following your CBTI, sleep restriction and stimulus control methods.
Thank you so much for making this video! This is EXACTLY what I needed to hear. I completed a CBT-I course June of 2022 and up until today have had bouts of relapses. Right now I’m reimplementing the skills I learned to get back on track. Like an insomniac I have scoured the internet and RUclips seeking insight and advice from CBT-I coaches and experts. Not one of them that I’ve come across have discussed this particular topic. I think there is extreme value in knowing the reality of insomnia and how there are likely to be relapses and how you manage those bumps in the road. I also think mentioning the fact that for probably many people it will take time and maybe a few years to truly be feee of the automatic thoughts that surround insomnia. Rewiring the brain takes time like you mentioned and being honest about the reality of what that looks like as in years may seem daunting but it’s truth it’s transparency and honesty that not all coaches or therapists are willing to discuss. Which then can potentially from my experience do a disservice to a patient and create more worrying and anxious thinking which we know can lead to prolonged sleep issue. So thank you sharing.
Hi Jennifer, really happy to help. Yes I think it's really important to be honest about what to expect with your treatment. It's not very fashionable but I like to lower peoples expectations in what they feel they can achieve in a certain time frame and the amount of effort and inevitable set backs a long the way. Everything else when it comes to insomnia treatment (take supplements for example) is sold on the promise of No effort, fast, and guaranteed results - and it just sets people up for failure like you said. But yes it takes time like you said, but patience, repetition and self kindness when you do take a step back is key! Thanks for your comment, it really helps youtube know people like and get value from these videos which means it then shows them to more people!
GREAT VIDEO THANK YOU! 🙏 GREAT HEARING THIS FROM SOMEONE LIKE YOU WHO HAVE BEEN DOWN THIS HORRID ROAD. For someone who has suffered with insomnia for 30 years I needed to hear it as I am in the middle of cbt-i or tail end of it. I just so needed to hear this you couldn't have said it better. Don't apologize for we are all ears.😊 I am a fan!
Really happy to help! Yes expect speedbumps but know with certainty once you have seen improvements and know the right path, whilst it is possible to have set backs it's impossible to ever go back! Welcome to the channel, lovely to have you here.
@@InsomniaTalks thank you your words are so helpful 🙏😊 p.s it's really hard to listen to other people speak on insomnia if they haven't experienced it. That's why I hop on your channel, you get right to the point!
Really happy to help April! Yes it's a major fear - what if I go back! But learning to get out of insomnia (in the right way!) is like learning an instrument. You can learn an instrument well and not play for 10 years. Pick it up again and yes for the first few weeks or so you've forgotten how to play, but literally within weeks you are right back to where you were. It never leaves you. So yes, even if you do get a relapse, no matter how bad it is, the neural pathways of how to escae insomnia have already been formed so you can never truely go back to how things were.
Thank you so much for the info, your approach to insomnia is very different than other youtube channels and i love that and it has help me a bit. Blessings
Thanks for your helpful message yet again. That’s where I am right now. After a couple of years of very bad sleeping i followed the CBTI path and after a few months, things started to really get better. I had a dramatic relapse happening since a a week or so. Very demoralizing… Hearing this makes me feel better Thanks!
Yes, I think relapses / speed bumps (just slowing down the progression!) Need to be normalised - it happens with any hard behavioural changes - loosing weight, breaking addiction etc etc So keep on keeping on! They happen to everyone but you"ll get through them stronger!
OMG! 20 years of Insomnia is too much 😮 i am chronic insomnia patient, 6 months going on. I lost my hope now. I am on medication hoping to recover soon but now it seems i have to struggle for many more years. CBTi facility not available in my place😂. INSOMNIA is killing me by increasing anxiety and depression. I feel abnormal, lost interest in everything. Don't want to do anything.
unironically I agree on Huberman one. I do like his teachings with general stuff like learning and all, but i think way he looks at sleep is definitely not for people with insomnia. also biggest problem with these people are that they make other people aware of sleep which can backfire.
Thank you! Yes I think this is a particularly helpful one as there is always that thought in the back of your mind you will go back. It's a trauma response - I really do see insomnia and the sheer terror and lonelyness it can bring as a trauma. Happy this video has resonated with you and it has helped!
Thanks Janie, glad you found it helpful. This was a little rambly but hopefully it helped take away a little of the anxiety associated with worrying about going back.
Hey Joe, Amazing video ! I love the fact that you go in details to talk about this topic as it’s important for us to know what to do when we reach that point. I do have a question Joe which is slightly different to this topic. It’s more to do with sleepiness. I’m aware that when insomnia initially triggers the brain 🧠 adapts this new way of working with it comes to sleep and it perceives the bed as a place of wakefulness, worry and alertness which in turn causes you not to sleep well. Let’s say that I get my hyperarousal under control by changing my way of thinking and behaviour as well as building up sleep drive and setting my stage for bed. Even though I’ve done all the above and my sleep window kicks in. I choose to stay up deep within my sleep window. As you said before it’s important to give myself atleast minimum 5hrs 30min to sleep or even 6hrs. Let’s say that time has arrived and yet I’m still not sleepy what shall I do? As I’ve experienced this one numerous occasions. Also the other challenge with the sleep restriction & window can be that if you don’t become sleepy within the times you would like to become sleepy it can create further pressure when you know that you will have to be up in the matter of few hours knowing that your not sleep and wake up time is close by….. Also I would like to know that if a person has their hyperarousal under control could the brain still mask the sleepiness due to the changes that has been created through insomnia? If so what actions need to be taken to reprogram the brain to what it once use to be before insomnia ? I feel like I’m battling hyperarousal and the actual brain 🧠 through its new changes either ways it’s effecting me from having my sleepyness…. Apologies for the long message. But this is the position I’m currently at and still trying to figure out on what to do next. Hope to hear from you soon and thank you for responding to all my previous messages in the comment section ! Thank you
Hi, so worrying that you have X amount of sleep opportunity and therefore SHOULD be in bed even though you are not sleepy goes against what sleep is, which is a natural process. You can't force or control it and just because you feel you should be sleepy by a certain time is like saying it's 7pm and I'm not hungry, why arn't I hungry, I should be hungry by now etc etc For people who don't have anxiety around sleep, going to bed now and again when not sleepy is fine however regardess of the time, until you reach that stage it's best to go to bed when sleepy. To take the pressure off it's also helpful to think of sleep over a month rather than day to day. To maintain my body weight let's say I need 2500 calories. That doesn't mean I have to get that everyday sometimes I get more, sometimes less but if I even out 2500 over a month then I will maintain my body weight. It's best to think of sleep like this so you don't try and micro manage each individual night. As for masking the sleepyness through changes made to the brain. You can rebuild your pattern of sleep very quickly, literally within weeks. I would say what's happening here, is even though the acute anxiety around sleep you once has has lessoned, there is probably still analysis / control / obsession around it still lingering - just the fact that you have asked the question of should I be going to bed when not sleepy etc show there is a hyper awareness around that sleepy feeling - Hope this help - If you want a step by step guide my book on Amazon 'Your 2 in 1 CBTi book' will give you hours and hours of techniques to deal with the racing mind obsession etc and help you ste by step - it's a full program in book form.
@@InsomniaTalks Joe, I don’t know where to begin but what I will say is your a star 💫. Everything you say here is pure gold ! It makes sense and you filled the gaps in sections and situations that wasn’t so clear to me just by what I was experiencing. I am pleased to say that I have been trying and I’m starting to see some improvements though there’s still a long way to go ! The fact that you take the time to respond to me and others in the way you do goes to show the kind of person you are and I just want to say thank you from the bottom of my heart ❤️! You’re doing an amazing work and I want to take the time to thank you honestly ! I will continue to do my best. I even aim to buy your program eventually once I start my new job. In the meanwhile are you able to share a link for the book you mentioned ? I will search it up too. Currently I’m at the ending of your amazing book “you can sleep too”. For anyone that’s reading this message I highly recommend this book to overcome insomnia the book is just simply amazing. Joe again thank you 🙏. Have a great weekend and keep up the amazing work.
Hi, please work your way through this playlist: ruclips.net/video/VjK7axddiPE/видео.html - and start doing the behavioural changes, also take a look at this video here: ruclips.net/video/V_e3n2DBbjM/видео.html and set yourself a sleep window. If however you need a step - by - step week by week guide that tells you exactly what to do search on Amazon for my book 'Your 2 in 1 CBTi book" - Pannell this will provide you everything you need to get you out of insomnia.
Hi, thanks for your message. People with insomnia one study has shown are 18X more likely to suffer from anxiety, it is rare I speak to people who have one and not the other. Often doctors will see insomnia as a symptom of anxiety and think the insomnia will resolve once the anxiety is treated but it is the way round, once insomnia is treated your anxiety will massively decrease. I couldn't quite understand your message, do you mean you can't afford my consultation? I have other options including a step-by-step book which will have everything you need - if you let me know which country you are based i'll send a link. Joe
Hi, yes so anxiety around sleep itself, obsession, control, limiting of your life - but yes 100% it's it's very own mental health disorder that pretty much encompasses all others! I hate how it's only ever described as trouble getting to sleep, staying asleep or waking early - that's true of course but 10% of what insomnia actually is!@@arrow2380
Hi, yes so if you think of insomnia as a pattern that the brain has learnt. It doesn't matter whether it is trouble falling asleep, staying asleep or waking early it is still an unhelpful pattern. When it happens doesn't really matter. Please take a look at this video here to learn how to fix it: ruclips.net/video/V_e3n2DBbjM/видео.html - Also counter control / stimulus control would be helpful when you wake early to prevent you getting angry and stressed in bed - ruclips.net/video/EC1Yna1aT2c/видео.html
His work around sleep creates a huge amount of suffering for people with insomnia as it is all about perfecting / optimising through force and effort. Take this supplement, do this for a 3 percent increase in xyz. Set a fixed bed time, do this, NEVER do that. It leads people down the path of effort control and obsession and either creates insomnia or makes people insomnia worse I have lost count of the number of people who I see who were sleeping just fine, listened to Andrew, wanted to sleep more because he terrified them how dreadful there current sleep is and then tripped down the rabbit hole of insomnia. That said - whilst I don't like his advice, I don't hate Andrew in anyway shape or for indeed anyone.I beleive his heart is in the right place and is intention is to help people However, RUclips loves extremes. Polarizing gets clicks and comments. I don't like doing it but clearly it works when I do! - for the greater good I suppose as if I get clicks / comments my videos do well and I can help end peoples insomnia.
Want to end your insomnia? Go here: www.sleepze.com/
4:23 spitting facts 😂 it's those influencers, articles on Google saying everyone needs 7-9 hours of sleep otherwise you won't gain any muscle 😂 they made this artificial problem for me at the first place.
Haha, indeed - I wish people who don't understand insomnia would stay well clear of it - they are just making the problem far worse!
@@InsomniaTalks yes exactly. My insomnia problem started because people like hamza and co. were telling me that I need 7-9 hours of sleep to build muscle. I've always slept around 6 hours and have built decent muscle mass but those videos and articles created this worry that I probably need more sleep. I started to take more naps which eventually f*cked up sleep cycle, then I got even more panicked because now my sleep is even worse than before means "less recovery" which created more fear that I'll not gain any muscle from now on or I'll do pathetic in my exams because "7-9 hours of sleep is crucial for optimal brain functioning". Which created this new problem. I've slept much better over the last few days, around 6-7 which was my previous sleep duration, following your CBTI, sleep restriction and stimulus control methods.
Thank you so much for making this video! This is EXACTLY what I needed to hear. I completed a CBT-I course June of 2022 and up until today have had bouts of relapses. Right now I’m reimplementing the skills I learned to get back on track.
Like an insomniac I have scoured the internet and RUclips seeking insight and advice from CBT-I coaches and experts. Not one of them that I’ve come across have discussed this particular topic. I think there is extreme value in knowing the reality of insomnia and how there are likely to be relapses and how you manage those bumps in the road. I also think mentioning the fact that for probably many people it will take time and maybe a few years to truly be feee of the automatic thoughts that surround insomnia. Rewiring the brain takes time like you mentioned and being honest about the reality of what that looks like as in years may seem daunting but it’s truth it’s transparency and honesty that not all coaches or therapists are willing to discuss. Which then can potentially from my experience do a disservice to a patient and create more worrying and anxious thinking which we know can lead to prolonged sleep issue. So thank you sharing.
Hi Jennifer, really happy to help. Yes I think it's really important to be honest about what to expect with your treatment.
It's not very fashionable but I like to lower peoples expectations in what they feel they can achieve in a certain time frame and the amount of effort and inevitable set backs a long the way.
Everything else when it comes to insomnia treatment (take supplements for example) is sold on the promise of No effort, fast, and guaranteed results - and it just sets people up for failure like you said.
But yes it takes time like you said, but patience, repetition and self kindness when you do take a step back is key!
Thanks for your comment, it really helps youtube know people like and get value from these videos which means it then shows them to more people!
I am having a relapse so came back to your videos, two sleepless nights hope this ends tonight. Thank you for your videos!
GREAT VIDEO THANK YOU! 🙏 GREAT HEARING THIS FROM SOMEONE LIKE YOU WHO HAVE BEEN DOWN THIS HORRID ROAD. For someone who has suffered with insomnia for 30 years I needed to hear it as I am in the middle of cbt-i or tail end of it. I just so needed to hear this you couldn't have said it better. Don't apologize for we are all ears.😊 I am a fan!
Really happy to help! Yes expect speedbumps but know with certainty once you have seen improvements and know the right path, whilst it is possible to have set backs it's impossible to ever go back! Welcome to the channel, lovely to have you here.
@@InsomniaTalks thank you your words are so helpful 🙏😊 p.s it's really hard to listen to other people speak on insomnia if they haven't experienced it. That's why I hop on your channel, you get right to the point!
This video is so reassuring! Thanks so much for making these videos!
Really happy to help April! Yes it's a major fear - what if I go back!
But learning to get out of insomnia (in the right way!) is like learning an instrument.
You can learn an instrument well and not play for 10 years. Pick it up again and yes for the first few weeks or so you've forgotten how to play, but literally within weeks you are right back to where you were. It never leaves you.
So yes, even if you do get a relapse, no matter how bad it is, the neural pathways of how to escae insomnia have already been formed so you can never truely go back to how things were.
Thank you so much for the info, your approach to insomnia is very different than other youtube channels and i love that and it has help me a bit. Blessings
Glad it is helping you! if it's helped a bit already give it more time, patience and kindness and it will eventually help a lot!
Bang on target .. really !
Really helpful thanks
Very helpful video.
Thanks for your helpful message yet again.
That’s where I am right now.
After a couple of years of very bad sleeping i followed the CBTI path and after a few months, things started to really get better.
I had a dramatic relapse happening since a a week or so.
Very demoralizing…
Hearing this makes me feel better
Thanks!
Yes, I think relapses / speed bumps (just slowing down the progression!) Need to be normalised - it happens with any hard behavioural changes - loosing weight, breaking addiction etc etc
So keep on keeping on! They happen to everyone but you"ll get through them stronger!
@@InsomniaTalks
Your (double) book and countless videos helped tremendously!
Great
Happy that this video has helped!
OMG! 20 years of Insomnia is too much 😮 i am chronic insomnia patient, 6 months going on. I lost my hope now. I am on medication hoping to recover soon but now it seems i have to struggle for many more years. CBTi facility not available in my place😂. INSOMNIA is killing me by increasing anxiety and depression. I feel abnormal, lost interest in everything. Don't want to do anything.
I've responded to your other comment below.
Thanks so much
unironically I agree on Huberman one. I do like his teachings with general stuff like learning and all, but i think way he looks at sleep is definitely not for people with insomnia. also biggest problem with these people are that they make other people aware of sleep which can backfire.
Your videos are so helpful to so many people,including me. Thank you 🙏
Thank you! Yes I think this is a particularly helpful one as there is always that thought in the back of your mind you will go back.
It's a trauma response - I really do see insomnia and the sheer terror and lonelyness it can bring as a trauma. Happy this video has resonated with you and it has helped!
Very insightful
Great talk. Very helpful
Thanks Janie, glad you found it helpful. This was a little rambly but hopefully it helped take away a little of the anxiety associated with worrying about going back.
Hey Joe,
Amazing video ! I love the fact that you go in details to talk about this topic as it’s important for us to know what to do when we reach that point.
I do have a question Joe which is slightly different to this topic.
It’s more to do with sleepiness.
I’m aware that when insomnia initially triggers the brain 🧠 adapts this new way of working with it comes to sleep and it perceives the bed as a place of wakefulness, worry and alertness which in turn causes you not to sleep well.
Let’s say that I get my hyperarousal under control by changing my way of thinking and behaviour as well as building up sleep drive and setting my stage for bed.
Even though I’ve done all the above and my sleep window kicks in. I choose to stay up deep within my sleep window. As you said before it’s important to give myself atleast minimum 5hrs 30min to sleep or even 6hrs.
Let’s say that time has arrived and yet I’m still not sleepy what shall I do? As I’ve experienced this one numerous occasions.
Also the other challenge with the sleep restriction & window can be that if you don’t become sleepy within the times you would like to become sleepy it can create further pressure when you know that you will have to be up in the matter of few hours knowing that your not sleep and wake up time is close by…..
Also I would like to know that if a person has their hyperarousal under control could the brain still mask the sleepiness due to the changes that has been created through insomnia? If so what actions need to be taken to reprogram the brain to what it once use to be before insomnia ? I feel like I’m battling hyperarousal and the actual brain 🧠 through its new changes either ways it’s effecting me from having my sleepyness….
Apologies for the long message. But this is the position I’m currently at and still trying to figure out on what to do next.
Hope to hear from you soon and thank you for responding to all my previous messages in the comment section !
Thank you
Hey, thanks for your message - Pushed for time at the moment but I'll answer this tomorrow morning (UK time)
@@InsomniaTalks thank you for the acknowledgment and I look forward to hearing from you.
Thank you
Hi, so worrying that you have X amount of sleep opportunity and therefore SHOULD be in bed even though you are not sleepy goes against what sleep is, which is a natural process. You can't force or control it and just because you feel you should be sleepy by a certain time is like saying it's 7pm and I'm not hungry, why arn't I hungry, I should be hungry by now etc etc
For people who don't have anxiety around sleep, going to bed now and again when not sleepy is fine however regardess of the time, until you reach that stage it's best to go to bed when sleepy.
To take the pressure off it's also helpful to think of sleep over a month rather than day to day. To maintain my body weight let's say I need 2500 calories. That doesn't mean I have to get that everyday sometimes I get more, sometimes less but if I even out 2500 over a month then I will maintain my body weight.
It's best to think of sleep like this so you don't try and micro manage each individual night.
As for masking the sleepyness through changes made to the brain. You can rebuild your pattern of sleep very quickly, literally within weeks. I would say what's happening here, is even though the acute anxiety around sleep you once has has lessoned, there is probably still analysis / control / obsession around it still lingering - just the fact that you have asked the question of should I be going to bed when not sleepy etc show there is a hyper awareness around that sleepy feeling - Hope this help - If you want a step by step guide my book on Amazon 'Your 2 in 1 CBTi book' will give you hours and hours of techniques to deal with the racing mind obsession etc and help you ste by step - it's a full program in book form.
@@InsomniaTalks Joe, I don’t know where to begin but what I will say is your a star 💫. Everything you say here is pure gold ! It makes sense and you filled the gaps in sections and situations that wasn’t so clear to me just by what I was experiencing. I am pleased to say that I have been trying and I’m starting to see some improvements though there’s still a long way to go !
The fact that you take the time to respond to me and others in the way you do goes to show the kind of person you are and I just want to say thank you from the bottom of my heart ❤️! You’re doing an amazing work and I want to take the time to thank you honestly !
I will continue to do my best. I even aim to buy your program eventually once I start my new job.
In the meanwhile are you able to share a link for the book you mentioned ? I will search it up too.
Currently I’m at the ending of your amazing book “you can sleep too”.
For anyone that’s reading this message I highly recommend this book to overcome insomnia the book is just simply amazing.
Joe again thank you 🙏.
Have a great weekend and keep up the amazing work.
Plz i need your advice, as you yourself was insomnia patient.
Hi, please work your way through this playlist: ruclips.net/video/VjK7axddiPE/видео.html - and start doing the behavioural changes, also take a look at this video here: ruclips.net/video/V_e3n2DBbjM/видео.html and set yourself a sleep window.
If however you need a step - by - step week by week guide that tells you exactly what to do search on Amazon for my book 'Your 2 in 1 CBTi book" - Pannell this will provide you everything you need to get you out of insomnia.
I got insomnia bad but also suffer from Anixety too which can afford your consultation
Hi, thanks for your message. People with insomnia one study has shown are 18X more likely to suffer from anxiety, it is rare I speak to people who have one and not the other.
Often doctors will see insomnia as a symptom of anxiety and think the insomnia will resolve once the anxiety is treated but it is the way round, once insomnia is treated your anxiety will massively decrease.
I couldn't quite understand your message, do you mean you can't afford my consultation? I have other options including a step-by-step book which will have everything you need - if you let me know which country you are based i'll send a link. Joe
In my opinion, insomnia IS anxiety
Hi, yes so anxiety around sleep itself, obsession, control, limiting of your life - but yes 100% it's it's very own mental health disorder that pretty much encompasses all others!
I hate how it's only ever described as trouble getting to sleep, staying asleep or waking early - that's true of course but 10% of what insomnia actually is!@@arrow2380
❤
Thanks Renee! looking forward to our consult this afternoon and hearing how it's all going - speak soon.
👍🏻
I have a problem there is no problem sleeping from couple of days because of our techniques but even after sleeping 7-8 hours I feel sleepy all day
So the thing is I have no problem in sleeping at night but the problem is waking up early unable to sleep
Hi, yes so if you think of insomnia as a pattern that the brain has learnt.
It doesn't matter whether it is trouble falling asleep, staying asleep or waking early it is still an unhelpful pattern. When it happens doesn't really matter. Please take a look at this video here to learn how to fix it: ruclips.net/video/V_e3n2DBbjM/видео.html - Also counter control / stimulus control would be helpful when you wake early to prevent you getting angry and stressed in bed - ruclips.net/video/EC1Yna1aT2c/видео.html
why do u hate andrew huberman
His work around sleep creates a huge amount of suffering for people with insomnia as it is all about perfecting / optimising through force and effort.
Take this supplement, do this for a 3 percent increase in xyz. Set a fixed bed time, do this, NEVER do that. It leads people down the path of effort control and obsession and either creates insomnia or makes people insomnia worse
I have lost count of the number of people who I see who were sleeping just fine, listened to Andrew, wanted to sleep more because he terrified them how dreadful there current sleep is and then tripped down the rabbit hole of insomnia.
That said - whilst I don't like his advice, I don't hate Andrew in anyway shape or for indeed anyone.I beleive his heart is in the right place and is intention is to help people However, RUclips loves extremes. Polarizing gets clicks and comments. I don't like doing it but clearly it works when I do! - for the greater good I suppose as if I get clicks / comments my videos do well and I can help end peoples insomnia.
❤