ASMR Sleep Hypnosis: Gold Standard for Insomnia | 8D Whisper
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- เผยแพร่เมื่อ 8 ก.ค. 2024
- This 8D ASMR whispered sleep treatment offers an in-person/virtual therapy experience. I am a doctor of clinical psychology, this is not a roleplay. The treatment covers 3 elements of Cognitive Behavioural Therapy for insomnia which can be listened to as a hypnosis to help you to fall asleep, or as an informational video. It should be combined with the behavioural elements listed below for maximum benefit. As it is an ASMR hypnosis it includes multiples triggers for relaxation and sleep. To experience the 8D audio effect, please listen with earphones. Listening without earphones may result in a audio that is a little echoey.
Stimulus control therapy
This limits the amount of time you spend awake in bed and also helps to develop a more consistent sleep schedule:
1. Use an alarm to keep a fixed wake time every day, regardless of how much sleep you get during the night
2. Turn our clock away from you to avoid “clock watching”
3. Do not nap during the day
4. Avoid any behaviour in the bed or bedroom other than sleep or sexual activity
5. Lie down to go to sleep only when you are sleepy
6. Leave the bedroom when awake for approximately 15 minutes or when you begin to feel frustrated about not sleeping
7. Return to bed only when sleepy.
Sleep restriction therapy
This limits amount of time spent in bed to an amount that matches your ability to fill this with mostly sleep:
a. Determine average total sleep time (TST) from 1-2 weeks of daily sleep diaries
b. Establish a fixed wake time
c. Set a “sleep window” equal to the total sleep time plus 30 minutes and place this window by working backwards from the wake time to arrive at the prescribed bed time
d. Keep weekly sleep diaries and adjust the sleep window based on weekly sleep efficiency (TST -sleep window) derived from the prior weeks sleep diaries (if sleep efficiency is less 85%, increase sleep window by 15 minutes, if efficiency is 85%, keep the sleep window unchanged; if sleep efficiency is less than 85% decrease sleep window by 15 minutes
e. Continue weekly adjustments until daytime functioning reaches an adequate or desired level and/or until sleep efficiency more than 85% cannot be maintained.
Following these instructions increases the drive for sleep and tends to result in quicker onset to sleep with fewer and briefer awakenings and “deeper” sleep.
Cautions: Sleep restriction therapy can increase fatigue and sleepiness in the first few weeks. Sleep restriction is contraindicated in those with untreated hypersomnolence and those with histories of bipolar disorder or seizures both of which can be exacerbated by sleep deprivation/sleep loss.
Sleep hygiene
This is a set of behaviours aim to help you maintain good sleep habits. For example, create an environment and routine conducive to sleep, maintain a regular bed and wake time, and avoid tobacco, alcohol, large meals, and vigorous exercise for several hours prior to bed.
Timestamps/Chapters:
00:00:00 Introduction and information
00:03:40 ASMR hypnosis (CBT-I)
00:25:00 Extended soundscape for relaxation and sleep
Research information:
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
journals.sagepub.com/doi/abs/...
www.psychologytoday.com/gb/bl...
👩🎓I am a trained hypnotherapist and doctor of clinical psychologist you can find my credentials here:
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Please bring back the regular audio! Even with headphones it still sounds tinny. Love the vid tho!
Yea, I can't listen cause of how tinny it sounds
Wow, this was amazing! Last night, I was at rock bottom in a depressive episode. I had that heavy feeling in my heart like I’m about to cry, except it lasts for days. My mind was racing about how much I hate myself, how defective I am, etc. and I felt like I wanted to not exist for a while. Somehow this video got me to sleep like a baby, as if it were any normal night. Got my depressed brain in a complete trance. I don’t remember a thing of what happened in the video, so I’m going to watch it again. Thank you for all you do! It is our privilege to have content from a veteran doctor such as yourself, and your efforts to go beyond your call of duty to help others are a prime example of the good in humanity.
As a secondary school teacher, I see how vulnerable young people are and how easily they are (in my opinion) poorly influenced by reality TV and instant fame. I wish more young women would aspire to be more like you. You're a wonderful influence and role model for beautiful, intelligent and successful women.
I love your asmr whisper. You've helped me so much.
Merry Christmas to you and your family x
Agree totally
This was nor the type of CBT video I was looking for, but not complaining.
there it is, the CBT joke
AMAZING video as always
This was great. Worked amazingly
THIS is the whispering I needed. Nothing better than the sound behind you.
Oh I just want to say Thank you a very Merry Christmas & a very Happy New Year for 2022🙏🏻💖
I started CBT this year. I’ve just finished the assessment period (around 8 sessions) and I’m nervous to begin the actual 12 part session that gets into CBT! This video has been insightful to learning about what is to come. Perhaps if you could do some more CBT sessions on anxiety, this could be useful to a lot more people than just me? Thank you for all your hard work with your videos. I find them so useful X
I really miss your old videos. They helped me more psychologically than any of my therapists ever have. Also the previous audio was way better at hearing the nuances of your voice. Miss that too. Thank you for your videos nonetheless
This audio is 8D, I've only done a handful of these because some people like the way the audio moves around, makes it more immersive (if you are wearing earphones). I always put it in the title if it's 8D so you can steer clear of these video if there're not for you x
@@TheASMRPsychologist I always wear earphones but the audio still sounds like it's far away. I appreciate you considering everyone's preferences though. Thank you!
Yeah thank you. Merry Christmas and happy new year 🎉
Just in time! 😁👍
Bless you for this, you beautiful woman you. Holiday season insomnia just hits different…. Sending you all the love and good vibes! ❤️
I love this video so much. I love the audio - I find it more calming when there's a sort of background hum. How did you achieve this effect (if you don't mind my asking)? Also your voice is one of the most soothing imo. x
Hello, thank you for this interesting video. It shows a well structured approach to our sleep problems.
Wow it's you. I'm extremely enjoyed your videos and I think you are wonderful it's been working for me I was wondering if you could do a sleep some type of I lost my husband and I'm just wondering if you can do something a video on loss of spouses
What's the reason for breathing through the nose only? These breathing exercise videos tend to be very helpful for me. I pretty much fell asleep right away after you told us to close our eyes. Thank you!
Sooo underrated
Merry Christmas
I thought CBT was short for something else
Whhhhewww!!!! 👏👏😴😴😴💕
As another relaxation channel, I can say that this channel is amazing, deep relaxation is guaranteed💖
Thank you for watching, it's good to have you here💕
If you fancy my mug, you can buy it here:
teespring.com/stores/the-asmr-psychologist
I have a test tomorrow
Maybe this will help :D
I hope it will! Good luck!!
Thank you so much for this!
You can watch a soft spoken version of this video here:
th-cam.com/video/duqmdsE8Qfg/w-d-xo.html
And a fast paced version here:
th-cam.com/video/LxWUMlXYJhw/w-d-xo.html
Her timed movement is perfection! She defines elegance beautifuly, also her side view is amazing, have you ever done just a side view asmr?
😴😴💤
Her: "Remember not to close your eyes"
Me: - sleeps in reverse psychology -
Thank god it isnt the other kind of cbt...
Hi, how about for PTSD?
Relaxing CBT??
Oh, not *that* CBT, gotcha.
CBT 😬
🐺❤
Hi
Good video but weird audio sounds like it was recorded in an empty crusty soup can
👍👏🏴
This sounds intriguing but I’ll have to wait until there’s a soft spoken version. I’m heard Of hearing and all whispers are unintelligible
Are you a serious medical professional?
Yes she is
Yep Dr. Emma Gray
@@tjootjo but seriously, this is not how a doctor behaves.
@@jonnylons1 it's what she wants to do and how she wants to help people. And make money 🤷🏻♀️
I hold a Master's in Biology but ended up teaching creative movement since that's what I really love doing.
@@jonnylons1 wdym?
If you ever start a cult, let me know. I'm ALL IN. 🕳