Insomnia insight
ฝัง
- เผยแพร่เมื่อ 4 ก.ค. 2024
- I never feel tired
I wake up the exact same time every night
I have extremely vivid dreams
I’m never fully asleep
I have jerks when I’m about to fall asleep
These phenomena often seem bizarre and strange and lead you to think something must be wrong. In this video we talk about the culprit - hyperarousal. We discuss what hyperarousal is and how to have less of these experiences.
Do you have trouble sleeping? Can’t sleep? Have questions about insomnia or sleep? Please leave a comment or send an email:
questions@thesleepcoachschool.com
I will be happy to share my thoughts as a video reply in an Ask Daniel episode.
If you want to connect elsewhere I’m on Twitter @ErichsenDaniel, Instagram @Erichsen.Daniel, Facebook as Daniel Erichsen.
Would you like to work with me? Awesome! I would love a chance to help you sleep fantastic. There are two ways we can work together:
- The Self Coaching Master Program www.thesleepcoachschool.com
- BedTyme, a sleep coaching app for iOS and Android.
The self coaching program is perfect if you like learning through video and also if have mental wellness goals besides such has being less anxious.
BedTyme is ideal if you like to learn via text and have a sleep coach in your pocket.
Not sure where to start? Check out these playlists!
Core curriculum - a collection of the most important insights, a great place to start.
• Playlist
Success stories - if you need hope and inspiration, this is for you.
• Success stories
Insomnia insight - a list of every single episode.
• Playlist
Talking insomnia - guests with trouble sleeping or experts share their stories / tips.
• Talking insomnia
Hypnic jerks, sudden awareness of falling asleep and other common issues.
• Hypnic jerks and more.
Fatal insomnia - for those concerned about ffi and sfi.
• Familial and sporadic ...
The self coaching model
• The model
Best!
This content does not constitute medical advice, diagnosis, or treatment, and should never replace any advice given to you by your physician or other qualified healthcare providers. - บันเทิง
After watching this video I started hysterically laughing which turned into tears. This struggle with insomnia has been truly the most baffling, ridiculous, nonsensical, STUPID, annoying, INFURIATING, thing I have ever been through. It really does feel like I'm going crazy!
You know, this reaction to me signals that the episode struck something. That I think is really encouraging! The brain is reacting when something is different, and you know, you’re in good company here. Nobody in this community thinks what you’re going through is strange or unusual... and you can turn all this bafflement and anger into learning about the mind, it can really help!
How are you now? Did you get rid of your insomnia?
@@jacobtamkin6122 Yes. I had it for about a year and haven't had it since.
@@ViNtAgELovv11what helped you the most in your experience I have had it for about a year now as well!
This makes a lot of sense. I have all of this. So much anxiety during the day of thinking maybe I don’t have much to live if I continue like this (minimal sleep). Feeling all kinds of symptoms. I’m guilty of googling everything I felt and led me to think that maybe I even have certain diseases. Also weird jerks that wake me up and also I can’t tell if I have dreams or I just imagine something. So this video felt like it was all about me. Thank you and I’m gonna do my best to take it easy and maybe then Ill feel the urge to get sleepy again.
Hey Metroidkid, thanks for being in touch! I think it’s so important to just see that ok, this is what’s happening. If you’re in a place where you can already think about doing things just for pleasure, that’s perfect. Just take your attention towards pleasure and sleepiness will come to you. If it’s hard, if just thinking about fun things makes you anxious the stick around, learn more and you’ll get there soon!!
Can’t say enough how much of a god send your channel is. I often come back to videos both to remind myself of the basics when I’m having trouble sleeping and the “desire” or panic starts to kick in or just to learn something new. Really brilliant educational resource and you radiant compassion for us insomniacs - thank you
Emma, this means so much to read 😊 thanks it the support and for being here!!
I have been binge watching you for the last week and I have to say it's really eased my anxiety, no scare mongering and I don't feel soo alone, other people feel the same as me. Thank you soo much I now realise I'm not weird and the only person going through this, one day / night at a time. Thank you again you really are amazing Daniel
Tracey, so so glad you’re here and found value in our content. And thanks for letting me know 🤗
I also started binge watching him about a week ago as well. It’s crazy how accurate all of these symptoms are and he is so well educated….
Thank you so much for this video. I am 20 weeks pregnant and had an onset of insomnia about 4 weeks ago. I have all 5 of these things to an extreme, have had an extremly hard time especially being pregnant. Been going through the whole think I have sfi thing as well. This has given me hope that I am and will be okay
Anytime Hannah! Thanks for sharing and for this nice comment. You know pregnancy is such a crazy time, it’s a common time to have stress and be anxious - but yes you’re not going crazy! It’s just that hyperarousal - and when it’s not a mystery, when you understand, things go back to normal. Hang in there!!
Thanks very much. There is insomnia in persons in my family and your videos and Dr. Claire Weekes has helped a great deal.
Anytime DHM, so glad to here this has helped 🙂
Thank you from Italy, coach. From 3 weeks i just feel i lose the capacity to fall asleep and when i close my eyes, i feel myself active in a constant way but I remenber dreams... very few dreams.
Hi Angelo!
This is a very common experience of what’s called hyperarousal. Check out episode 322, I think that’s a great starting point to learn and get back to sleeping well!
@@thesleepcoachschool8192 Could it be caused by medicines?
wow! ive had all of these things in the past! this is great information, i wish i knew then what i knew now but i am sure this can help relieve someones fears.. thank you for what youre doing!
So glad to see this comment :-)! Do you know how they say? Better late than never, well I think that’s true. I’m so glad you found our channel and I hope you will really help. Thanks so much for the kind words!
*it will really help*
Wish I had seen this before in april-may of 2022....wouldnt have gone crazy with it for months visiting 6-7 doctors. The Swiss awakenings are still happening but now I am giving it lesser and lesser attention since I know now it's normal. I went crazy and it gave me so much health anxiety. Now I am okay with it and slowly allowing the awakenings to happen and be okay with it. It's such a relief!
So glad you found this now, better late than never they say 🙂
Was multiple awakenings at night ? How are you now?
Wow thank you! Have been having a few nights of constant hypnic jerks, sleep starts, and I thought something was very wrong. Like my central nervous system was forever broken. And I would never sleep again. Your video has calmed me so much and put it into perspective. For now if I listen to a Yoga Nidra or binaural beats meditation I can get over the hump of the "sleep bouncer" but I can't seem to do it on my own yet (which was never a problem before this week). Going to definitely work on reducing stress (super stressed right now, so you saying it could be because of hyperarousal makes complete sense) thank you for this informative and level headed video. You've really really put me at ease. THANK YOU! 🙏
Oh man thanks so much for writing this comment! So glad the education here has put you at ease 😊 hope you find everything you need to arrive where you want to be here. Be well and stay in touch!!
I started having these jerks recently and also something like myoclonus which really freaked me out. They are often accompanied by vivid hallucinations as I am falling asleep. For example a few nights ago I had a vision that I tripped on something and my entire body reacted as if to catch myself.
Ninosław Brzostowiecki Hi again and thanks for checking this video out! Sounds like you have many of the things I talk about here. I hope this helps make things less mysterious... there’s a playlist on jerks in the description as well, that may also be helpful!
Hi.. This me for 3 months now, any advice?
Hi Karen, I’d say check our playlist on hypnic jerks, that can truly help
Spoke to my exact fears. Love your work man.
Alan - so glad it did... and thank you!!
Point number 4 is what i experience. Usually the next day i would have a dull headache and slight dizzyness as well.
Hi! Sorry this has been happening, but glad you found the video here. I hope this and other content here will help!
I teach mindfulness using lyrics and music ( I am Bullyproof Music - this would be moi - has a 'Bless my Mess' song, a 'Monkey' mind song, and also a 'Gift in this Present' track and lesson). Even though I'm ADHD challenged, my natural 'mind' state is very calm - probably because of what you described about education. I have LOVED learning all about how just to say Whatever because *giant drumm roll* 'whatever feels better' (lol another one of mine). Still, yesterday I went to the park and danced under gorgeous trees to country music, came home to read an adorably quirky book in my tent with a view -surrounded by more trees (my favorite thing), was in the blissiest best mood EVER... but then noticed a few hours later, when we were watch a sweet movie we love that night afterwards, I was revved up somehow by all my happiness. The chemicals came on suddenly and is was soooo weird! And yes, I fell asleep easily since I have my fun little tricks and don't worry, but there it was - waking up too early with a tight chest. Hello. too much blissiness from life is against the law? lol, if I didn't have a sense of humor, I'd be toast. Guess I'm going to need to watch every one of your videos. Thank you so much for making them. You are beyond awesome sauce. And PS, I KNEW to avoid that word 'hope." I was wondering why I was avoiding it. You've explained it brilliantly. Glad I trusted my instincts. Guess that's something :-)
Hi again!
So glad it made sense, thanks for sharing and yes! I believe your instincts were very helpful and, we have that inner compass that leads us where we want to be 🙂
I find this extremely interesting since I do have most of these symptoms. I do take antidepressants and anxiety meds. Also I every time I fall asleep I will almost always remember my dreams even if I slept 1-2 or 3-4 hours I always remember my dreams is that normal? Especially since I only sleep maybe 3-4 hours bc of sleep anxiety 😟 Thank you for sending me to this video! You have helped me a lot :)
So so happy it did and you know, I very often recommend this video + 312, that one is about vivid dreams. Short answer - it’s very normal to remember dreams when we are in this hyper alert stat, but yes check 312 I think you’ll find much of value there!
Omg,,, I already have that feeling's at all 😢,,, thank you sir for explaining what was happening,, I'm already lot of worries''i feel I'm going crazy,, but very thinks to you sir I think I need to watch all your videos///hope ❤
So glad you found your way here 😊 and yes, just learn more and I think you’ll see things get easier and easier
Hi! I’m looking for the core curriculum playlist. When I tap the link in the description, it goes nowhere. Thanks!
This is fascinating and oh so helpful. ❤
Hi! I must have updated that link at some point… sorry it didn’t work, try this:
th-cam.com/play/PL6RQ1GS7B1cik8Xr8iVdxmKB9FYieevYj.html
Thks for the podcast as I can relate to the 5 characteristics that u mentioned. I have been having chronic insomnia for more than 15 yrs, where there are moments I have zero sleep for 3to 4 days n can last for 7 days. Now, I know my underlying cause is due to hyperarousal n there are so many ppl who are suffering n I am not alone. Am grateful to Yr videos and am educating myself. I believed I will soon get over my struggle.
Appreciate vry much for the sharings, so informative & really allievate my fears. Haha so I am not a robot after all, like all my friends says, even without sleep I can still function.
Appreciate if you cld advise fr Yr sharing, is there anyone who has experience not even 5 mins of sleep in a day and how long cld they last before they pop pills again. My issue is more of dehydration &
my body will be so heaty.
Thks again
Anytime Gertrude, so glad you could relate. And so glad you’re seeing how what we teach here can help.
I’d say it’s very common to have this experience, and you know, often the more we try to see how long we can go without taking something, the more struggle because of the trying to sleep.
The only anxiety I have is worrying that a night of poor sleep will make my day at work dangerous. I’m a pilot. I need to be alert and I need my job. Sleep restriction doesn’t fix the anxiety. In fact, it gives me more anxiety because if I wake up during the night I might be up for several hours resulting in even less sleep. That’s why I used to go to bed so early (730p) just in case I wake up early. The hope is that maybe I’ll be up for one hour or less and then go off to bed. What’s worse is that I’ve been recently diagnosed with osa. That mask is uncomfortable and anyone who says sleeping with a mask on your face doesn’t bother them is lying. I’m drinking caffeine right now to remedy the sleepiness and fatigue during the day but microsleeps are definitely a problem. CBT says that my negative thoughts are irrational. “If I don’t get enough sleep I’ll be tired tomorrow and I might crash a plane or not respond appropriately to an emergency” Is that thought a lie? I don’t think so. So I need a solution. It’s not good.
Hi there and welcome to the channel! Some very important questions here. Anything you do to try to fix anxiety actually makes you have more of it! That is the key thing with insomnia as well, the more you try to sleep the last you get. And there are some real problems with CBT, particularly implied controllability. It is imply that if you do certain things you will sleep more. But the problem is that the more you try to control sleep the more problems you have!
I think if you spend some time here browsing the playlists on success stories and other ones as well you’ll learn a lot that is helpful. Also consider sending this message or any message you would like to www.thesleepcoachschool.com/have-questions
This way we can Answer at length in an open class episode!
Hi Daniel i definately think i have the minimal sleep issue feels like a fair amount of time has passed while in this wierd state where its like ive been unconscious for hours but ive been in a kind of not quite aware but not quite asleep state all night every night I also get the awareness thing of falling asleep. I understand how sleep works the 2 process, adenosine sleep pressure, alerting signal etc and find myself googling stuff on vlpo and ras etc to try and figure it out. Not really sure where the hyperarousal comes from though. Anxiety from amydala arousal centres, HPA dysfunction?. Just trying to get to the source to combat it
Hi Colin,
You know this hyper sleep is very common.Hyper sleep is when your sleep is infused with hyperarousal. It’s like driving a car with the brake pushed down. Sleep drive and hyperarousal are both present and you can have vivid, bizarre dreams, you can’t tell if you were awake or you slept, you spent the whole night in superficial sleep state or that you time travelled (time skips ahead but you’re not sure you slept).
The first thing to know is that hyper sleep is super common and a part of the journey. Nothing strange or unusual! It’s again simply some hyperarousal making sleep superficial.
Secondly, you sleep more than it seems when you have hyper sleep! Just knowing this can often be reassuring.
Most importantly, when you know the above and don’t respond, just let it be so to speak, these experiences fade along with the hyperarousal.
It’s very natural to try to understand at a neurotransmitter level, but it’s at the higher level you find peace. Because thoughts determine the levels of neurotransmitters! This is the way I see it.
And most importantly, when we want peace, our means must be peaceful. When we want to combat something, we know one thing - there will be a fight! And when we go in the opposite direction, when we abandon combat, there will be peace ☮️
I just started a bad episode of insomnia due to constant hyperarousal when falling asleep and having like a fight or flight jerk sensation... i will try to accept it tonight and see what will happen. I got like 3h per night for last couple nights because of it and i start to feel very tired during day and very scared.
Hang in there, sorry to hear but - you’re already seeing a way that is so helpful. Also, check our playlist on hypnic jerks, link in description of any new video. Let us know how things go
hi there again! :)
another little update: I'm nearly back to a normal sleep pattern and I feel like I've got all my energy back, but there is still something bugging me: has one of your patients ever complained about having dysphasia or discomfort swallowing due to lack of sleep? because I feel a constant discomfort that developed during my insomnia. I figured it would go away as soon as my sleep stabilized again but it is still sticking around even a month latter. sometimes when I pay attention to it it's really annoying and I don't understand what it could come from
Hi there AA! Really glad to hear this 😁 well done!
My thoughts are firstly, anyone worried about your health - check with your doctor!
This said, I wanna share this - I haven’t heard anyone say this specifically. But, when you’ve been hyperaroused or still have some lingering hyperarousal, things that you normally wouldn’t even think about starts bugging you. And when you then pay more attention, it can become seem even more like something really is going on.
There’s something called globus sensation that’s a bit similar to what you describe.
So in summary I think things like this could be either sleep unrelated or related to increased attention.
Hope this helps and again, so happy you’re sleeping better!!
@@thesleepcoachschool8192 I quickly read up on globus sensation and yes it pretty much covers all I'm feeling thank you! It probably still is stress related (they say it takes a long time to disappear), so I guess it's no cause for concern :)
Happy you found it helpful! It’s so hard not paying attention to something that your brain/body wants you to! It’s like “don’t think about the pink elephant”. But, awareness precedes change. Just understanding is so important.
Be well and stay in touch AA!
In how many days u you got your normal sleep back?
I don't know if this is hyper arousal.
But my mind is in a state where it is super active. It feels like I should get out of bed and do some work instead of sleeping.
Secondly, I have been having so many issues with sleeping that now my mind hates the process of sleep itself. Feels like I need to go through some sort of struggle once I hit the bed. I feel this contributes more to awareness once I start drifting to sleep.
It is like my mind hates to go to dream world and stay in reality or something like that I am not so sure.
It has been like this since a while. Hitting the bed at 12PM but able to sleep only after 4/5 AM after struggle and then sleeping only 4-5 hours a day.
Can this be hyper arousal too ?
Hi Akshay,
You know when someone wonders - it pretty much always is hyperarousal. When the mind is super active - that definitely sounds like hyperarousal.
And the relationship change with sleep you describe - it’s not uncommon, I think the key there, as always when you feel frustrated is self kindness. Don’t bang yourself up. And if you do - don’t bang yourself up for banging yourself up!
It sounds as if going to bed later or getting up earlier may be helpful to you? Most humans sleep about 6 hours so - giving oneself a 10 hour opportunity for sleep may be too much!
For most, having like a 7 hour opportunity for sleep when on the journey towards sleeping better is helpful..
What you definitely want to try to change is that struggle, and simply giving yourself less time for sleep could help...
Hang in there!!
Hi sleep coach, how you're doing? I wanted to tell you something, I've been having trouble sleeping since I took Ciprofloxacin 500mg, I only took 5 doses, I have all the symptoms that are in the video and I also sweat a lot when I'm sleeping or trying to sleep, I'm shivering from the cold even though it's hot , lately I've been feeling a weird feeling in my spine, I was absolutely obsessed, worried, and depressed about it, when I talked to some people who were floxed I found some similar symptoms, I relaxed when I saw that this supposedly could pass with time, and that it could take a few months, but then I saw Ricard Siangari's case and I saw that the symptoms were practically the same including the cause, at that time I panicked and until now I'm very worried, I'm really scared doctor the time it passes and I don't see any improvement, I've already taken passion flower pills and nothing, I've been like this for a month, I'm only 16 I don't want to end up like this
Hi Sherek. All well thanks for asking! Check the interview with Alina, you can search “Talking insomnia Alina” and you’ll see how her story started exactly like yours, with antibiotics. And then you can see how the struggle faded away as well
i feel like youre talking about me. i have all this..
Hi Fiona, I say it’s good that you recognize all this! Because then you can easily see that you’re going through the same that so many others with trouble sleeping. But most importantly, that would help us really everyone that has trouble sleeping, the education and insights here, I will help you too!
How do I get rid of that 'hope' to finally sleep well one night? I've been watching these great videos and telling myself it's my fear of sleeplessness that's keeping me up and 'trying' to sleep. It logically makes so much sense, I just don't know how to get my body to believe it and let go. Any tips for the types of activities to do? I try to read in the bed so my body still feels relaxed. Some people advise getting up (sit up/stand up) out of bed and do something but I feel like that would make sleep harder to come by if I'm fully awake and then also create a habit so my body gets used to a routine of me being active in the middle of the night. Any helpful tips?
Understanding that the hope to find something that will control sleep is tricky, it’s really helpful. And so often when we have this understanding and allow the hope to be there, not trying to get rid of it, it leaves by itself
My question is, what should I do (if anything) when I'm in bed during my "timeless sleep window" and my heart starts racing but I don't necessarily feel anxious? I know this is part of a conditioned response of hyperarousal. I do get out of bed sometimes, but like you've said that can make things worse. What can I do to help calm down my heart?
Hi! You know, thoughts produce our emotions, and as part of our emotions we can have sensations like racing heart beats! So yes, the key is to listen to thoughts so the brain doesn’t feel we aren’t listening and pushes it’s warnings. Thoughts want to be heard, emotions want to be noticed, sensations want for be felt.
So, by taking not of things like racing heart beats but not doing anything to stop them, on the contrary, being present, this helps!
@@thesleepcoachschool8192 I sincerely appreciate taking the time for this reply, thank you! It is definitely a mind-shift to consider doing nothing-- as I have been trained to do, do, do different things (relaxed breathing, reframing thoughts, etc). Not doing anything, other than taking note... that's different. Absolutely willing to try it out. Thanks again.
Anytime!! And you know, reading this is really encouraging, because there’s so much “low hanging fruit!” You can easily chip away at all those things, become more free and leave the struggle. Let us know how things go!
@@thesleepcoachschool8192 very good. I just received my copy of Natto and have started that as well. I've been through several traditional cbti courses and resonate so much with what this channel is teaching. Thank you, thank you.
Alesha! So glad to read this and thanks so much for the support 😁 Yes you know there are some real problems with CBTi, it can make you think you’re the problem - but you’re not!! All right hope you like the book and be in touch now!!
I just ordered your books.
Do you have examples of mindfulness how we can practice this in bed if we are awake and wanting to welcome wakefulness. I get confused with mindfulness examples
Hi Daxton,
Thanks for the support! Hope you’ll find much value there.
I had a very nice conversation with a colleague and friend on this topic here:
m.th-cam.com/video/ho1xpStIvz0/w-d-xo.html
This is generally on mindfulness.
When it comes to welcoming being awake, I think it’s not always easy, but it’s also not complicated. Whatever we do to try to make sleep happen (which can include trying mindfulness to achieve sleep!) this is the opposite. On the flip side, anything that isn’t an attempt to sleep IS welcoming being awake, whether it’s watching some Hulu or just resting or doing the dishes.
It’s simply that whenever our intent is not sleep then there’s trouble. When our intent is nothing but to be ok with something that’s uncomfortable or that we don’t have control over… then things get easier and easier…
I get all of the things you mention - I also get extreme fatigue during the day, but as the day progresses I notice that my energy levels kinda increase and I feel better. Last year I was told that my cortisol levels were low during the day but higher than normal at night - is this intertwined with hyper arousal or a separate issue?
Hi Nicki,
We have a playlist on unrefreshing sleep which I think can really help. Now as for cortisol, this can be tricky and make us look at the wrong level, we can think something is wrong with our adrenals! In reality, if we think we are in danger, the it is entirely normal for us to be scared and have higher cortisol levels - this just proves the adrenals are doing their job.
So I’d say they’re definitely intertwined in a sense that our thoughts and emotions determine our cortisol levels. Not the other way around.
@@thesleepcoachschool8192 Thank you, this makes perfect sense since after being unwell with a gut parasite and pnuemonia 2 years ago, I never really got back to full health = hello anxiety and insomnia. I did have it checked out and i produce enough cortisol but i over metabolise it, but i guess that is exactly what fear and stress will do. Thank you
So glad it did Nicki and - anytime 🙂
How to find the self coaching course?
Hi! You’ll find a link here:
www.thesleepcoachschool.com/
Scroll down and you’ll find the Insomnia immunity program which is the new name.
Does hyper arousal ever go away ? I have had this for over nine months everyday after the “big one”. I get we are supposed to just forget about it but it’s so difficult. It’s so frustrating feeling like I did this to myself.
Hang in there LBrooke, it does go away when we no longer are maintaining it by trying to force it away… it’s so tricky but you’re here learning and that’s wonderful. I’ve found what so often keeps us feeling stuck is self criticism…and what I see truly making such a big difference is self kindness…
I'm right there with you. Same thing happened to me, and I feel like I can't get over it. Hang in there. You'll get better with time.
I know we probably shouldn’t be labeling. But I have been experiencing overwhelming choppy sleep. Up like every hour or two. I have dreams involving me and everyday situations in which I actually remember thinking in the dreams. Is this lucid dreaming ? I would like to know if others have had this difficulty. It’s quite exhausting. Feels like my mind and body are separate. Body wants sleep and can usually send me off to sleep but mind has different bizarre plans.
Just super alert that I’m dreaming if that makes sense.
Hi LBrooke,
It can actually often help to have a name for common experiences, and we call this hyper sleep. If you check the recent videos we have talked about this not long ago. Hope it will help 😊
How can we get out of hyperousal stage? Once I feel that I cannot stop the stage and end up being awake all night...
Any advice, please?
Hi,
You know, this entire channel is here to help us see that there’s nothing to be afraid of. I think education is super helpful. Because often automatically, when we understand, there’s less fear.
Now with this said, let’s go into some detail:
Our brains communicate with us using various signals. Worry thoughts are signals intended to make us safe from a potential threat. Anxiety is a signal that there’s something we should look out for that may potentially hurt us. Pain signals to us that we are getting hurt and we should do something to avoid harm. All our emotions and physical sensations are signals.
Now there’s never anything wrong with the signal itself. For example if someone is afraid of spiders, the fear is totally appropriate, because the brain thinks that there’s a real threat.
Now what happens often however is that we start looking at the signals as the problem, not seeing that it’s the confusion that is what we should look at!
For example, we may start to think that anxiety (a signal) is something that we shouldn’t have so much of. Then what happens is that we try to get away from this signal, which to the brain means… we aren’t hearing the signal!
What does the brain do when we aren’t hearing? It sends more of the signal!
Now the question becomes this - the signals often are very unpleasant (which is of course the point!) so how to have less signal?
It’s to show the brain that we hear the signal.
We do this by being willing to experience the discomfort without judgement, without trying to make it stop, just acknowledging it without action.
When the brain sees that we are hearing the signal, it stops signaling!
So how can we listen in practical reality? Here are three ways!
1 Thought download
Write your thoughts and feelings down for 10 minutes daily at a specific time. With no intention but to show the brain we are listening. This can really give the brain an outlet and you can find that it starts postponing warning you until this time.
2 Going there in the mind
Imagine the scenario the brain is trying to warn you about. This is a bit scary, but really shows that you’re listening! For example if the brain says “what if I you get fired?” then you can imagine this in detail. The call from your boss, leaving the work place etc.
When we are willing to experience something if even just in our minds, then the brain sees that we listen.
3 The Aha method
I think this is very practical and effective. When you have a stressful thought you go “Aha! My brain is trying to warn be about losing my job. I see what’s happening here” or “Aha! My bear is racing, that’s normal and expected when there’s some fear!”
Literally any thoughts or emotions or physical sensations of hyperarousal can be met with an “Aha!”. It’s a very practical way of listening.
@@thesleepcoachschool8192 Thank you so much for the advice. That is very helpful and thank you so much for your kindness.
I've been having sleepless days for weeks now. My sleep had got better for two weeks after reading your book, and then now it's been very bad. I cannot sleep all through the nights if I don't take pills. I'm taking demanding courses with lots of due dates, and one of my important person is passing now and my mind state has been very weak and it's difficult to handle with anything. My courses will end in three weeks and to do the assignments, I need to sleep, so I'm taking pills. My doctor told me I can take this pills four times a week at most. I really don't want to take the pills since I get bad side effect from them. Although I need to finish my assignments, and need to sleep, so I'm taking it to sleep for now. I'll quit taking pills after the courses finish.
I'm wondering if you have any advice for this three weeks that I'm taking pills in difficult time? I know that taking pills will effect badly for my sleep confidence, but I feel like I need it to finish assignments until the courses finishes.
I couldn't sleep at all last night, so sorry for my bad writing.
Sincerely.
I have all of this. I thought I was going crazy esp. In the part of I know I'm not asleep because of the jerks and suddenly I have this dream that It felt real. And when I realized I was sleeping.
Hi Karen, sorry you’ve had all these experiences- but glad you’re seeing that they’re a common way we experience being scared… that alone can help so much
@@thesleepcoachschool8192 i'm a bit relieve thank you. But i cannot stop thinking about that experiences the whole day., over and over again.
Glad you are Karen, and you know, none of us has the power to control thoughts… but when we no longer try to stop thinking about something… thoughts become fleeting… hang in there
Hi Karen, just wondering if how are you now?
Can you do a video on sleep paralysis
Oh yes, will add to list
For the past couple of months, I’ve been sleeping very well but starting from last week, I would be shaken awake every time I try to sleep until at around 11:30 where I just sleep. What can I do to prevent this? I’m only 13
Hi Redstone MC, I say - definitely talk to your parents! For most people, trouble sleeping comes from a place of starring to worry about something that is actually normal - but you’re very young so, so talk to your parents!
The Sleep Coach School I did, they said that there is nothing wrong but they’re not professional doctors so idk whether I should believe in what they say or is there something that is actually wrong.
Redstone MC Ok got it. Check the playlist here that is on Hypnic jerks - I think you’ll find it helpful!
@@smallhibiman2358 Bro how are you now plz tell me
Nitin Sharma these jerks only occur if I train really hard in swimming during the day
I don’t sleep at all .
Me to i was going to the hospital cause i thought i was crazy
You know Tracy, it’s actually pretty common.. when the anxiety spiral sets in, the fear gets so so strong that you literally think you’re going to die and all these bizarre things are happening... then you’re given sedating medications, which can make it seem like without those, something really would have happened! And then you get scared you’ll end up in the hospital again which further increases the pressure to sleep! I’m just sharing because it’s so good to know you’re not alone.. thanks for commenting!!
@@thesleepcoachschool8192 think you
Anytime!!
I wish all you guys had an inpatient facility that I could go to for a month.
You’ll get there Monica!
How you getting on Monica?
daniel, can lack of sleep combined with stress and anxiety cause a slight decrease in size of the pupil??
Hi jerry, not to my knowledge. My thoughts when I hear this is 1. Anyone who has a health concern - talk to your doctor! 2. With hyperarousal, we often notice things we wouldn’t otherwise..
Lol I’ve been having vision problems too. I thinks it’s the anxiety
With that disclaimer- nothing here is medical advice. This said, hyperarousal can explain all kinds of things!
@@thesleepcoachschool8192 sure,i would see a doctor soon! But,what i have noticed is that after having sound sleep in the night and waking up in the morning,my pupils get slightly bigger in size and as the day progresses,they shrink slightly..just before going to bed,i notice that the size of the pupils was a bit smaller than what i found in the morning..but still they are not small enough to be termed as "pinpoint"..again next morning,if i wake up fresh,i find the pupils getting a little bigger in size..only slightly.. any guesses on what can be behind this? i am concerned about SFI as i have insomnia which makes sleep difficult..the insomnia got worse since the past 2 weeks..for past 1 and a half year,i have insomnia and rely on clonazepam to fall asleep..these days i have been using my cellphn a lot and my mind just can't relax as i go to bed..i also get twitches and vibrations..i am taking longer and longer time to fall asleep..almost 2 hours after going to bed
.earlier it would take atmost 1 hour..and i am getting atmost 5 and a half to 6 hours of sleep daily..whereas earlier,it was easy to have sound sleep for 7-8 hours on a daily basis with the same dosage of the medicine..since the past 2 weeks,my insomnia got worse and for the first few days,i was having vivid dreams and my sleep was so light as if i had not slept at all .but after 1 week , i started getting sound and deep quality sleep for 6 hours..but the pblm is that i am taking 2 hours to fall asleep..and slowly feel tired,and less sharpness in my thoughts..but don't have any balance pblms,double vision,hallucinations,sweating,etc. till now.However,as nightime approaches,i start to panic...because my sleep has become an issue! I am very scared and can't get tye thought of SFI from my mind..CAN U PLEASE GIVE ME SOME ADVICE?
@@jerrymouse3420 Dear Jerry - it's good you're seeing your doctor. I can add to this comment that - insomnia is driven by attention. Attention is the oxygen it needs to survive. The more we self monitor and check how much we sleep and how sleep is going etc - the more trouble sleeping. And the more hyperarousal!
With hyperarousal, all kinds of things can happen. People notice tinnitus, twitches, tensions, jerks, vision changes very commonly. This is nothing unusual. Sometimes the stress does cause a reaction like for example palpitations and sometimes its just that we notice more things than when not hyperaroused.
Education is really the key to become less hyperaroused. When someone sees that what they go through is nothing unusual - that reallly decreases hyperarousal.
Again, it's important for anyone with health concerns to see their doctor - this said, the insomnia part of your comment is nothing unusual. A common description of insoamnia and hyperarousal.
Do check the playlist in the description on FFI/SFI. I think that could really help.
These conditions are not insomnias at all. If someone has the capacity to produce complex thought patterns - that's very reassuring.
Hope this helps and stay in touch Jerry!
Anyone recover from waking up 4-6 times a night ?
I don’t have jerks but I have crazy awareness that keeps me from going to sleep. just a little advice. please stay away from the Sfi/ffi stuff. only two people since the 90’s have had it so 😭
Hey there, thanks for the wise tip. And you know, we have a playlist on Hypnic awareness and jerks, check it. It can help I hope
I wasn't googling anything when you said to not google anything.....*closes 10 internet tabs*.....*cough cough ahem* ;)
😂 spot on!
Maybe someone has adrenal insufficiency.
Maybe, I know there’s debate about this diagnosis. But I’d say regardless of where we stand, many things can create sleep disruption but only fear of not sleeping creates insomnia
When someone doesn't deep sleep every night for almost 9 months despite medication. Therapies and other methods then how can that be fixed.
Hi Alex, I think education is the foundation, truly understanding insomnia