So true...Andrew Huberman is a world leading neuroscientist but he barely understands the simple thought problem and obsession of sleep that perpetuates insomnia....we live in a funny complex world...loved this video btw
Thank you! yes so the consensus is 10% of the population has chronic - more prevalent than diabetes, high blood pressure, asthma... and yet virtually nobody helping to treat it knows what it really is... just talk to people they'll tell you! Thanks for your comment, as I side note I don't dislike Huberman, his overall message of an empowering, healthy lifestyle is a necessary one and can help a lot of people. I just feel there are too many people, who may well be very specialist in other fields dipping their oar into insomnia and sending people down the wrong path, I know they mean well and it's not deliberate but it is a problem. Hopefully this video will be my breakthrough one and hit a million views and things will change --- finger crossed!
Great content as always and so true. I don’t worry anymore about sleeping and I’m more relax. For the last few nights I’ve been sleeping 8 hours, last night was 6.5. What a switch. If I have an occasional night that I don’t get enough sleep I don’t worry anymore. Everyone that has problems with sleeping should read your book and watch your videos. They are priceless . Thank you 🙏❤️
Yes sleep duration is never consistent! and from where you were before you found my work, 6.5 hours would ahve been a good night right, not a bad! But yes it's been so over complicated sleep, 99% of what I do is helping people chuck out all the rubbish. Thanks for always recommending my book / online course to people! it really helps me!
Hi! I'm a girl from Hungary! I've just found your videos. I've been suffering from this problem for the 4th month now, and I'm feeling that it is slowly killing me. Can you please help me somehow? I started watching your videos, but the first night I tried to stay awake till I feel sleepy, miserably failed and I had only slept for an hour. I'm really desperate, since I don't want to take a hundred medications in order to sleep. Thank you very much for your reply!
Hi Hanga, I just responded to your email! also please know the behaviour changes take time and it gets worse before it gets better, however I can guarentee if you stick to them for 3 weeks, whilst you will see ups and downs - overall you will start seeing positive changes - if in doubt - ZOOM out - give them time, patience and consistency mixed with a lot of self kindness!
My top 10 pieces of advice to end insomnia once and for all! 1)Only go to bed when you are can’t-keep-your-eyes-open sleepy. Sleep is a drive state. Just as you have a drive to eat when you feel hungry, you also have a drive to sleep when you feel sleepy. It is a common belief that you should set a fixed bedtime. Setting your bedtime by your watch rather than based on how you feel causes you to spend more time in bed trying to force sleep and becoming anxious if it doesn’t come. Go to bed when you physically can’t keep your eyes open, and sleep feels irresistible! (Never feel sleepy? People with insomnia never do anchor your body clock & sleep drive, tackle the fight or flight stress response that masks the sleep drive and spend less time in bed. Do all this and you will get that sleepy feeling back) 2)If you are in bed and feeling worried about not sleeping, leave the bedroom. If you are in bed not asleep, think about how you feel. If you are sleepy, relaxed and just as happy to be in bed awake as you are asleep. Wonderful! If you stay there, do nothing and allow sleep to come, it will. If you start to feel anxious about not sleeping and are trying to make yourself sleep, give yourself permission to leave the bedroom and do something that is a better alternative than this. When you feel sleepy again, return to bed. (Don't like the idea of this? No problem - counter control is an alternative - see here ruclips.net/video/rGYoslJS--g/видео.html) 3)Get up at the same time every day. Getting up at the same time every day is one of the most essential pieces of advice to improve your sleep because regular wake time anchors your circadian rhythm and homeostatic sleep drive. Even when you sleep poorly, if you can resist the urge to sleep late so that you can catch up on sleep in the short term, you will see a dramatic improvement in your sleep over the long term. 4)Get light! Get plenty of light (natural or artificial) as soon as possible and throughout the first third of your day. 5)Don’t believe the 8-hour sleep myth. Objectively measured in a sleep lab, most adults who do not have a sleep problem do not sleep for 8 hours. Some people may need 8 hours of sleep, but this is not typical. Sleep is like shoe size, everybody is different. The amount of sleep you personally need is enough for you to feel happy and refreshed. That’s it! 6)Spend less time in bed. People with insomnia typically try to force sleep by spending more time in bed. Doing so serves to increase the amount of time spent in bed awake in an anxious, fight or flight state; this conditions the brain to see the bed as a place of worry and wakefulness rather than sleep. The fastest way to regulate your sleep drive and tackle the fight or flight stress response that can mask your drive to sleep is to spend less time in bed. 7)Understand what causes and perpetuates insomnia. Stressful events, ailments and medication can all cause a short-term sleep problem. Normal sleepers have short-term sleep problems too. What causes and allows insomnia to continue are behaviours to try to make yourself sleep and catch up on sleep (napping, sleeping late, going to bed early when you are not sleepy) and your anxiety around sleep (the fight or flight stress response). 8)Be mindful of active sleep efforts. Hot baths, kiwi fruit, meditation, supplements, sleeping on the left side of the bed, sleeping at the north end … These are all active sleep efforts to try to force sleep. Just as it is impossible to turn your hair blue using breathing exercises, it is impossible to make yourself sleep if you are not already sleepy. Hot baths and breathing exercises feel great, but if you have a laundry list of things you must do in order to sleep, this only increases your anxiety and obsession around sleep. 9)Be mindful of avoidance sleep efforts. If I want to sleep, I can’t go out with friends and drink any alcohol. I can’t go out to a restaurant and eat late. I can’t exercise after a certain time. I can’t, I can’t, I can’t. All of these things mentioned may have an impact on sleep in the short term, but normal sleepers still do them, and they still sleep. Avoidance sleep efforts limit your life, lead to loss of control and agency over it, and increase the power that insomnia has over you. This will damage your sleep over the long term. If it’s 9 pm and you want to go roller skating, get stuck in! 10) Go deep! If you've lived with insomnia for a long time and you're finally ready to end it once and for all take a look at my step-by-step insomnia programme. You'll be amazed at what's on offer! Visit: sleepze.com
Hi doc your videos are just so helpful for anyone who's facing it , i want to know what symptoms can do to me ? What are the symptoms actually are ? I only fear symptoms that they'll do something bad to me while on my job
Hi, long term health concerns of insomnia have never been proven - in fact people with insomnia have exactly the same life expectancy as people who do not. However, acute mental health concerns (acute means short onset - IE occur very quickly after developing insomnia) such as depression and anxiety have been proven. If you get your sleep working for you with the behaviour changes I recommend however, these will be improved.
I know mine isnt anxiety its arousal caused by awarness of not sleeping when im exhausted its like the more tired i am the more pressure that i need to sleep. But then I can be anxious all day and night and sleep fine.. some people get insomnia from racing thoughts and worry so id say insomnia can be different for different people.
Hi, racing thoughts and worry is conditioned - IE you have conditioned the brain that the bed is a place of worry, runimation etc. Often this is due to spending too long in bed, which allows these thoughts to then spiral. Reducing sleep opportunity, whilst may sound incredibly counter intuitive is the most helpful thing you can do here - as is finding a better strategy to stop allowing these thoughts to spiral. Take a look at this video here: ruclips.net/video/V_e3n2DBbjM/видео.html And this one here: ruclips.net/video/pJ8hkgJJAgE/видео.html In fact i'd recoomend you look at my entire beginners playlist: ruclips.net/p/PLZCxSx-clg_iQVf41w8-GP4lQxIa88xHk I can guarantee all your questions will be answered and it will set you down the right path. If not, i'll give you your money back.
Can sleepless nights cause dizziness . I actually faced GAD and I feel that this dizziness is caused by sleepless nights not anxiety . So it will make me fall while on my work
Hi Yes they can, poor sleep can also exacerbate anxiety (people with insomnia are 18 X more likely to suffer with anxiety) You will improve your anxiety by getting your sleep back on track - if you haven't already I recommend the " New to the channel - start here - playlist" should help you! ruclips.net/p/PLZCxSx-clg_iQVf41w8-GP4lQxIa88xHk
Hi, so I would recommend instead fixing it with simple behavioural changes (simple as in not overly complex - but certainly not easy!) to rebuild your pattern of sleep (sleep window / counter or stimulus control - this will help get your body clock and sleep drive back on track) - this playlist here will explain more and tell you exactly what to do www.youtube.com/@InsomniaTalks/playlists and also asking the question - is this something a good sleeper would do? Simply this, 99% of the time will set you down the right path. Your best bet however is to binge watch my content (starting with that playlist) and then taking a look at my website where I have loads of step-by-step guides and a load of free stuff (sleepze.com)
@@danh2310 Then you're one of the lucky ones as it will be an easier fix as it is physiological mostly with the brain taking on a poor pattern of sleep, you haven't fallen down the rabbit hole of anxiety and obsession so you won't need to tackle the thought patterns (insomnia is 2 fold - the brain taking on a poor pattern of sleep and the obsession / control / obsession around it) Put a sleep window in place and give your sleep the consistency it needs by anchoring your body clock and sleep drive and you will see fast improvements. This video here will help --- ruclips.net/video/V_e3n2DBbjM/видео.html Also this one here if you are in bed getting annoyed you can't sleep -- ruclips.net/video/pJ8hkgJJAgE/видео.html This video here is also a helpful one for you as it explains the behaviours for good sleep once your sleep is back on track: ruclips.net/video/LrRqi2YNyGE/видео.html
Want to end your insomnia? Go here: www.sleepze.com/
So true...Andrew Huberman is a world leading neuroscientist but he barely understands the simple thought problem and obsession of sleep that perpetuates insomnia....we live in a funny complex world...loved this video btw
Thank you! yes so the consensus is 10% of the population has chronic - more prevalent than diabetes, high blood pressure, asthma... and yet virtually nobody helping to treat it knows what it really is... just talk to people they'll tell you!
Thanks for your comment, as I side note I don't dislike Huberman, his overall message of an empowering, healthy lifestyle is a necessary one and can help a lot of people.
I just feel there are too many people, who may well be very specialist in other fields dipping their oar into insomnia and sending people down the wrong path, I know they mean well and it's not deliberate but it is a problem.
Hopefully this video will be my breakthrough one and hit a million views and things will change --- finger crossed!
Great content as always and so true. I don’t worry anymore about sleeping and I’m more relax. For the last few nights I’ve been sleeping 8 hours, last night was 6.5. What a switch. If I have an occasional night that I don’t get enough sleep I don’t worry anymore. Everyone that has problems with sleeping should read your book and watch your videos. They are priceless . Thank you 🙏❤️
Yes sleep duration is never consistent! and from where you were before you found my work, 6.5 hours would ahve been a good night right, not a bad! But yes it's been so over complicated sleep, 99% of what I do is helping people chuck out all the rubbish.
Thanks for always recommending my book / online course to people! it really helps me!
Hi!
I'm a girl from Hungary! I've just found your videos. I've been suffering from this problem for the 4th month now, and I'm feeling that it is slowly killing me. Can you please help me somehow? I started watching your videos, but the first night I tried to stay awake till I feel sleepy, miserably failed and I had only slept for an hour. I'm really desperate, since I don't want to take a hundred medications in order to sleep.
Thank you very much for your reply!
Hi Hanga, I just responded to your email! also please know the behaviour changes take time and it gets worse before it gets better, however I can guarentee if you stick to them for 3 weeks, whilst you will see ups and downs - overall you will start seeing positive changes - if in doubt - ZOOM out - give them time, patience and consistency mixed with a lot of self kindness!
Exactly right. Love your content. ❤
My top 10 pieces of advice to end insomnia once and for all!
1)Only go to bed when you are can’t-keep-your-eyes-open sleepy.
Sleep is a drive state. Just as you have a drive to eat when you feel hungry, you also have a drive to sleep when you feel sleepy. It is a common belief that you should set a fixed bedtime. Setting your bedtime by your watch rather than based on how you feel causes you to spend more time in bed trying to force sleep and becoming anxious if it doesn’t come. Go to bed when you physically can’t keep your eyes open, and sleep feels irresistible! (Never feel sleepy? People with insomnia never do anchor your body clock & sleep drive, tackle the fight or flight stress response that masks the sleep drive and spend less time in bed. Do all this and you will get that sleepy feeling back)
2)If you are in bed and feeling worried about not sleeping, leave the bedroom.
If you are in bed not asleep, think about how you feel. If you are sleepy, relaxed and just as happy to be in bed awake as you are asleep. Wonderful! If you stay there, do nothing and allow sleep to come, it will. If you start to feel anxious about not sleeping and are trying to make yourself sleep, give yourself permission to leave the bedroom and do something that is a better alternative than this. When you feel sleepy again, return to bed. (Don't like the idea of this? No problem - counter control is an alternative - see here ruclips.net/video/rGYoslJS--g/видео.html)
3)Get up at the same time every day.
Getting up at the same time every day is one of the most essential pieces of advice to improve your sleep because regular wake time anchors your circadian rhythm and homeostatic sleep drive. Even when you sleep poorly, if you can resist the urge to sleep late so that you can catch up on sleep in the short term, you will see a dramatic improvement in your sleep over the long term.
4)Get light!
Get plenty of light (natural or artificial) as soon as possible and throughout the first third of your day.
5)Don’t believe the 8-hour sleep myth.
Objectively measured in a sleep lab, most adults who do not have a sleep problem do not sleep for 8 hours. Some people may need 8 hours of sleep, but this is not typical. Sleep is like shoe size, everybody is different. The amount of sleep you personally need is enough for you to feel happy and refreshed. That’s it!
6)Spend less time in bed.
People with insomnia typically try to force sleep by spending more time in bed. Doing so serves to increase the amount of time spent in bed awake in an anxious, fight or flight state; this conditions the brain to see the bed as a place of worry and wakefulness rather than sleep.
The fastest way to regulate your sleep drive and tackle the fight or flight stress response that can mask your drive to sleep is to spend less time in bed.
7)Understand what causes and perpetuates insomnia.
Stressful events, ailments and medication can all cause a short-term sleep problem. Normal sleepers have short-term sleep problems too. What causes and allows insomnia to continue are behaviours to try to make yourself sleep and catch up on sleep (napping, sleeping late, going to bed early when you are not sleepy) and your anxiety around sleep (the fight or flight stress response).
8)Be mindful of active sleep efforts.
Hot baths, kiwi fruit, meditation, supplements, sleeping on the left side of the bed, sleeping at the north end … These are all active sleep efforts to try to force sleep. Just as it is impossible to turn your hair blue using breathing exercises, it is impossible to make yourself sleep if you are not already sleepy.
Hot baths and breathing exercises feel great, but if you have a laundry list of things you must do in order to sleep, this only increases your anxiety and obsession around sleep.
9)Be mindful of avoidance sleep efforts.
If I want to sleep, I can’t go out with friends and drink any alcohol. I can’t go out to a restaurant and eat late. I can’t exercise after a certain time. I can’t, I can’t, I can’t. All of these things mentioned may have an impact on sleep in the short term, but normal sleepers still do them, and they still sleep.
Avoidance sleep efforts limit your life, lead to loss of control and agency over it, and increase the power that insomnia has over you. This will damage your sleep over the long term. If it’s 9 pm and you want to go roller skating, get stuck in!
10) Go deep!
If you've lived with insomnia for a long time and you're finally ready to end it once and for all take a look at my step-by-step insomnia programme. You'll be amazed at what's on offer! Visit: sleepze.com
Hi doc your videos are just so helpful for anyone who's facing it , i want to know what symptoms can do to me ? What are the symptoms actually are ? I only fear symptoms that they'll do something bad to me while on my job
Hi, long term health concerns of insomnia have never been proven - in fact people with insomnia have exactly the same life expectancy as people who do not.
However, acute mental health concerns (acute means short onset - IE occur very quickly after developing insomnia) such as depression and anxiety have been proven.
If you get your sleep working for you with the behaviour changes I recommend however, these will be improved.
I know mine isnt anxiety its arousal caused by awarness of not sleeping when im exhausted its like the more tired i am the more pressure that i need to sleep. But then I can be anxious all day and night and sleep fine.. some people get insomnia from racing thoughts and worry so id say insomnia can be different for different people.
Hi, racing thoughts and worry is conditioned - IE you have conditioned the brain that the bed is a place of worry, runimation etc.
Often this is due to spending too long in bed, which allows these thoughts to then spiral.
Reducing sleep opportunity, whilst may sound incredibly counter intuitive is the most helpful thing you can do here - as is finding a better strategy to stop allowing these thoughts to spiral.
Take a look at this video here:
ruclips.net/video/V_e3n2DBbjM/видео.html
And this one here:
ruclips.net/video/pJ8hkgJJAgE/видео.html
In fact i'd recoomend you look at my entire beginners playlist:
ruclips.net/p/PLZCxSx-clg_iQVf41w8-GP4lQxIa88xHk
I can guarantee all your questions will be answered and it will set you down the right path.
If not, i'll give you your money back.
Can sleepless nights cause dizziness . I actually faced GAD and I feel that this dizziness is caused by sleepless nights not anxiety . So it will make me fall while on my work
Hi Yes they can, poor sleep can also exacerbate anxiety (people with insomnia are 18 X more likely to suffer with anxiety) You will improve your anxiety by getting your sleep back on track - if you haven't already I recommend the " New to the channel - start here - playlist" should help you! ruclips.net/p/PLZCxSx-clg_iQVf41w8-GP4lQxIa88xHk
So antidepressants for obsessive compulsive disorder may be affective for insomnia?
Hi, so I would recommend instead fixing it with simple behavioural changes (simple as in not overly complex - but certainly not easy!) to rebuild your pattern of sleep (sleep window / counter or stimulus control - this will help get your body clock and sleep drive back on track) - this playlist here will explain more and tell you exactly what to do www.youtube.com/@InsomniaTalks/playlists and also asking the question - is this something a good sleeper would do? Simply this, 99% of the time will set you down the right path.
Your best bet however is to binge watch my content (starting with that playlist) and then taking a look at my website where I have loads of step-by-step guides and a load of free stuff (sleepze.com)
Not really I can barely think of it through the day and still can struggle.
@@danh2310 Then you're one of the lucky ones as it will be an easier fix as it is physiological mostly with the brain taking on a poor pattern of sleep, you haven't fallen down the rabbit hole of anxiety and obsession so you won't need to tackle the thought patterns (insomnia is 2 fold - the brain taking on a poor pattern of sleep and the obsession / control / obsession around it)
Put a sleep window in place and give your sleep the consistency it needs by anchoring your body clock and sleep drive and you will see fast improvements. This video here will help --- ruclips.net/video/V_e3n2DBbjM/видео.html
Also this one here if you are in bed getting annoyed you can't sleep --
ruclips.net/video/pJ8hkgJJAgE/видео.html
This video here is also a helpful one for you as it explains the behaviours for good sleep once your sleep is back on track:
ruclips.net/video/LrRqi2YNyGE/видео.html
❤❤❤❤
Hi just found you Channel today can I please email you ??