How to treat chronic insomnia naturally without medication
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- เผยแพร่เมื่อ 6 ก.ย. 2024
- How to treat chronic insomnia naturally without medication
In my practice I worked with so many clients who struggled with chronic insomnia for years. But the truth is that chronic sleep problems and chronic insomnia doesn’t have to rule your life.
So let’s really talk about how to treat chronic insomnia naturally without medication so you can find a practical treatment for long term insomnia as well.
As a sleep coach for adults, I’ve talked about insomnia for many years now, but it’s still quite sad to see that so many people don’t find the appropriate chronic insomnia treatment that actually works for them long term.
In the past, I published a number of videos on how to treat insomnia naturally but I wanted to revisit this topic again to add a few things that I perhaps didn’t mention before.
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Those of you that haven’t come across any of my content before, let me introduce myself:
I’m Beatrix A Schmidt. I’m a sleep coach, professional speaker and the author of The Sleep Deep Method ® which was published in 2014. But my work helping professionals like you with insomnia, sleep problems and even sleep deprivation started when I struggled with insomnia too in my mid 20s.
So if you are looking to find out how to treat insomnia, how to sleep well again, how to cure insomnia in a practical way or simply want to fix your insomnia (‘fix’), then this channel is for you. You can find a practical sleep guide through my videos, to provide you with sleep help, practical sleep therapy, sleep videos that are straight to the point and even sleep videos for insomnia.
You’ll learn how to fall asleep easier, sleep through the night without disturbances and wake up refreshed and recharged for many years to come through developing what I call Sleep Skills for Life. You see a good night sleep is not rocket science, but it is more about learning how to sleep well and treat insomnia in the appropriate way.
Disclaimer:
This video by Beatrix A Schmidt and The Sleep Deep Method® is for information only and should not be used to diagnose or treat any medical related insomnia disorders or problems or other medical conditions. We used all reasonable care when compiling the information but as always this video is not intended to replace a one and one relationship with a qualified healthcare professional and is not intended as medical advice. Please consult a doctor or other healthcare professional for diagnosis and treatment for medical conditions.
#TheSleepDeepMethod #BeatrixASchmidt #sleepcoach
Thank you for watching! Chronic insomnia and long-term sleep problems affect so many people these days. If you have a particular question about this, comment below with your question.
I have chronic insomnia. How treat chronic insomnia.
@@asiaakter4216 Thank you for sharing. you can find various resources here or via my website.
I have been suffering from no sleep at all since the last 5 days which started with infection in my urinary region. This has also resulted in me having GERD where i am not able to breathe even. Please help me on this.
@@shriram2455 Thank you for the comment. I'm sorry to hear that you've been struggling.
Most of the time, once the physical issues go away, the sleep settles over time. But it won't be 'overnight'. The body needs to go through the recovery process in order to be able to relax and return to good sleep.
So my suggestion is to get the main symptoms treated and relax about the lack of sleep. When we're unwell and in 'danger' mode, the body may keep us awake for that particular reason. But part of recovery is that the body starts to settle and sleep returns to normal.
Seek medical treatment for the main health challenges and don't put pressure on the perfection of sleep for now.
Good luck with that, it gets worse and worse until you just don't care and sleep whenever
I get insomnia when my thyroid is off. I was diagnosed with hypothyroidism, which the doctor couldn't figure out until I requested a full thyroid panel. When I'm eating properly, and limiting even healthy veggies, like cruciferous, and fruits due to the sugar, I feel better. I also limit my bread intake, and processed foods. I can't exercise intensely either because it sets my thyroid off too. So I stick to light to moderate workouts, and occasionally intense workouts. I'm off my meds because they worked only the beginning. Fixing insomnia (or health issues) takes a lot of work. But it's worth it because otherwise I'm sleepy through the day, and at night wide away. It's awful.
I am always looking for information for better sleep quality. This video was helpful. It's a marathon not a sprint for sure.
Thank you for your comment Ana, in your case, it's really good to hear that when you manage the underlying problem, the sleep quality improves. And you're very right about the fact that it takes work! I think a lot of articles and videos talk about 'quick fixes' which misleads people.
When we can look at it as a marathon, it will help us all to have the patience and the commitment to get to the results and even relax about the process. One step at a time, one change at a time, one improvement at a time.
Struggling with sleep problems and insomnia is not a nice experience, but we don't have to struggle, we can just improve it one step at a time.
I've had chronic insomnia for 14 years, first 5 years during High School and College I didn't take medication and hardly ever slept, this led to me becoming hyper sensitive to sounds. The last 9 years I've been taking alot of Pharmaceudical meds to sleep. They work, but I have to sleep for 11 to 12 hours just to feel somewhat normal and refreshed, also my energy is still very low. I wish I could stop taking meds and just sleep like a regular person.
Thank you for the comment. Becoming hypersensitive or a 'light sleeper' is something I hear very often these days. And because sleep medication has been available unfortunately people like you end up in these situations over a number of years. Whilst, of course, there is nothing wrong with sleep medication for short-term use, but it cuts out the learning process of teaching our body and mind to create sleep naturally and increases our confidence in knowing how to make it happen in a practical way.
Coming off sleep medication is completely possible but it takes commitment, putting practical effort in, a whole load of patience. And most importantly working with a trained professional which is what I strongly recommend.
It's almost like learning a new language, you can't expect you to speak a new language without developing that skill. Overcoming insomnia especially when it's linked to long-term medicine use takes time but it's completely possible.
Whilst I know this isn't perhaps the answer you expected, but I do hope that it gives you the encouragement to seek the appropriate help to work on this so you can be just like a 'regular' person!
@@Biggbootzz are u sleeping better
@@layohnme not at all
@@beatrixaschmidtyou
@Biggbootzz how goes the sleep battle
My name is Jamie, I have been suffering form insomnia for over 20 years since I had my first anxtiey attack. I have been own medication for over 18 years now. I really want to get my sleep patterns back two the year 2002.
t might also just be metabolic, I was over exercising obsessed with cardio, under eating and not getting enough carbs which resulted in several nutritional deficiencies after 6 years etc (thought I was being healthy, felt great in the initial years) unknowingly I was putting my body in a catabolic state which will cause the body to stay awake and alert, as it is meant to. Think about what you are doing and what messages you are sending to your central nervous system via the way you eat, exercise and live...you might be putting your body in survival mode and the body is simply doing what its meant to be doing. I cut back and changed the way I exercise opting for more anabolic promoting activities with ample recovery time, ate more frequent balanced meals, avoided stimulants and recently quit alcohol. It has taken a long time for my body to balance out and recover, I now don't even need to bother with or think about sleep hygiene, I get tired and sleep. I hope this helps someone in a similar predicament, the worst part is not knowing what is happening, how to recover. and no one seems to be able to help. You can't relax, meditate or think your way out of a catabolic state....Give your body what it needs and your central nervous system and mind will calm and deep sleep will return.
Hi there, thank you for sharing what worked for you personally. Everyone is in a different place, and so many things work together to help our body and mind transition to sleep and sleep well. It's great to hear that you are able to sleep well, great job at figuring out what didn't work for you.
Thank you for explaining chronic insomnia. I have had it for 5 years.
I'm glad it was helpful
Thank you for posting a wonderful educational video. Im 52 work out daily, eat mostly vegetarian, plant based, don't drink or smoke.
I have been dealing with chronic insomnia for over 2 years. Either can't fall asleep, or wake up after 2 hours and can't get back to sleep. Some nights no sleep.
I have become exhausted daily. My Dr wants to either put me on z drugs, did not work, or sedating antidepressant, strangely do not work.
I don't know how to fix this.i was on klonopin for 2 years, did a 6 month taper and I have been off for 4 months.
My insomnia started a year after taking this medication, but my Dr says its not why, but i disagree.
I would love to learn more about how I can work with you
May God Bless
Michael
Hi Michael
Thank you for the comment and for sharing your sleep problems. I'm glad my videos have been helpful.
This is not an uncommon situation and I come across people like you in my practice every day. On the outside, you're healthy and from your doctor's perspective, the only thing he seems to be able to offer is sleep medication.
Has he ever suggested CBTi (cognitive behavioural therapy for insomnia) approach? Of course, this can depend on where you are based or the healthcare system in the particular country.
I find that when medications don't seem to be effective, we have to look at the retraining behavioural approach, which is what I specialise in. Building up those skill sets around sleep will be able to help your body and your mind to relearn how to practically create good quality sleep. And it's a very practical process. But please note, it takes time, on average 6-12 weeks for things to change depending on the amount of time and effort you're able to put in.
Please note, that the only exception is if you have any other underlying medical conditions but I'm guessing your Dr checked you out properly.
The first step in exploring how to work with me is to arrange a Complimentary Sleep Coaching Session here: www.beatrixaschmidt.com/complimentary-session
I offer two main types of services: one-to-one (limited availability) and group sleep coaching programme called Sleep Skills for Life.
I'm looking forward to speaking with you soon!
I have had chronic insomnia for over forty years. One Dr told me that not sleeping wouldn’t hurt me!! I have tried sleeping tablets etc… I now have a shocking bedtime routine. I can’t fall asleep and spend hours on my iPad just trying to pass the night .
Ma! I have sleep problem for many years, for person like me in a developing country (Nigeria) where only medication is the option, which practically does not work, long term what should I do? I will love to hear from you.
What about being on an antidepressant that has agitation effect and I haven’t been able to sleep. Dr has had me on zolpidem for years. The anxiety peaks because of this vicious cycle.
Hi bjamngirl, thank you for the comment.
Anxiety, depression and other mental health problems of course influence sleep in negative ways. Whilst I don't think medication is a bad thing for these, often what's missing is the practical skills and tools to proactively manage the situation. I've worked with clients over the years who had these types of issues, and once you learn a few effective tools and develop some Sleep Skills, both tend to improve significantly.
I'd start with establishing which part of sleep you struggle with and focusing on practical actions to improve that particular part of your sleep first. One step at a time, one day at a time. This isn't going go go away overnight, but it's completely possible to improve the situation.
🌸 I use rain app free on TH-cam to help me sleep
The worst was 1 week no sleep and I couldn’t focus, it was horrible
I ensure I do everything possible to help me prepare for sleep early on
Only half cup of coffee on mornings, 2 hrs after walking
Exercise daily and whole foods, rehydrate properly and I stop all activities 9:30pm and wind down, I make sure room is dark and white noise is on
Prior to all of this I write to do list next day, all work is done, to ensure I am not worried about anything
If I don’t do anything, I don’t sleep for days at a time
I set my alarm to wake early. I wake and sleep at same time to get my body and mind used to it
My method isn’t perfect, there are times I can’t sleep but I remain in bed and try to relax
I have had issues since my childhood but learned to control and manage it the best I can
I think I went almost 3 weeks without consistent sleep and now I feel like my body won’t fall asleep naturally. I am currently in temazepam for sleep and it gives me a couple of hours of sleep but I want to learn how to fall asleep naturally again. HELP!
Thank you for sharing your sleep situation. What's good (even if perhaps you don't see that right now) is that you are sleeping some. So just remember that you can sleep.
As you heard me mention, I work with clients so feel free to explore the sleep coaching services I offer. Unfortunately, there is no such thing as '5 steps' that will work for everyone, so I'm not able to advise you further as superficial advice doesn't really help especially if you've struggled for a longer period of time.
Hello doc.
I thing i have chronic inomnia.
I just can't fall asleep without some sleep aids and if i do get some sleep, its for a short while. I wake up in the middle of the night and can't go back to sleep. This has been happening for over two years now. I have to quit my job because of this. I just could not function at work. I am currently struggling with this problem. I need help and i just can't get the right help. I have gone to many doctors and all they have given me is sleeping aids. Where can i get some help?
It is so confusing how people fail to value sleep as an important part of life. We are wholesome content creators, WE deserve a lot of subscriptions and love. Well done.
Thank you so much for the support! One subscriber at a time we get to reach more and more people. I'm completely with you, but I guess we only truly start to value something when we don't have it... especially when it comes to physical health.
Is your approach different than CBT-I? I have Lyme disease and suffer terribly with insomnia. Medications don’t help and I’ve done cbt-I several times with no luck.
Hi Heather
Thank you for the comment and the question.
My approach is more extensive than CBT-I mainly because I approach this work with a more practical perspective, really looking at what the person needs.
As you know CBT-I is often only 6 sessions and a very general approach which doesn't really seem to work effectively for everyone. You're not the only person who hasn't seen long-term results from it, sadly.
Feel free to get in touch and book yourself in for Complimentary Session and let's see if my approach is suitable for you. Just because you have pre-existing conditions, it doesn't mean that overcoming insomnia is not possible.
What is the best natural way to cure chronic insomnia coz I've been suffering 2year from now. Sort of advice plz, thanks 😊
Hi Calvin, thank you for the comment. When you struggled with chronic insomnia for that long, often quick fix type things don't tend to work. My suggestion is either look up the programme I offer (Sleep Skills for Life) or find someone local to work with. I'm guessing you've tried enough things that haven't worked... so it's time to start with the real reason the problem is still there and retraining your body and your mind to sleep well again consistently. Let me know if you have any particular questions.
How are u now ?
i've been working on shifts for ten years already. last month i had tons of problems on top of stress from work: personal and health problems. this month i was able to work on my personal and health problems but i can no longer go back to falling asleep anymore. my doctor stopped prescribing me with anti-anxiety drug because he didn't want me to depend on it. last night was the second night i took the melatonin prescribed to me and i couldn't proceed from sleepiness to falling asleep (i was able to sleep the first time i took it). there were times i felt im about to knock out but i tend to be aware of it and then get awake again. and since i can't fall asleep, thoughts start to come in no matter how i try to clear my mind. im starting to get hopeless.
Hi Julie, thank you for sharing so openly about your sleep problems. I'm sorry to hear that so many things are going on all at once for you. I'd suggest you start by approaching this in a more practical way and start learning tools and techniques on how to let go on your problems mentally so you stop thinking about them at night. All of these things link to each other, and often it's difficult to address everything all at once. Starting with a 'one step at a time' approach will still work for you. During my work with clients, practically training the body and the mind to let go and calm down is a daily practice.
@@beatrixaschmidt thank you! ❤️ recently i am able to sleep and for three days without medication, somehow i am able to sleep. yes, i realized i have to let go of all these thoughts. i have to be over my brain and control it. i reset myself back to the time when i was fine, how my days and nights went by and then carried over from there. i spent each day pretending like i don't have insomnia. there were days when i fail and reminded me that i do have insomnia but then again i kept on trying. i rehabilitated my brain by reforming a habit at night to establish time to relax and lie low from a stressful day. i hope this progresses well and be able to recover completely! 🙏
@@julieanndiamante20 How are you doing? I just thought I check in with you and see how well things have progressed since your comment a month ago. I'll keep cheering for you and I hope things are better.
My 16 year old son also has sleep problems. It started when he was 10-11 year but it used to go away. This time it started in Jan 23 and seems to be getting worse. Tried everything, even Melatonin tabs but nothing is working. His studies are impacted due to this. Pls advise
Hi there
Often the more pressure kids have at school the more the problems continue or elevate. I don't work with under aged children but I'm sure you can find (or already found) a practitioner who can help and support your son.
When it comes to a version 'performance' pressure' which is what it perhaps sounds like, there are plenty of things that he can learn to help him sleep well even if pressure goes up. I didn't find that external things help because it's more about dealing with emotional and mental pressure rather than the physical things.
I hope this helps if you haven't yet found other resources helpful
I've had insomnia 4 yrs now I tryed melatonin it done nothing for me just made me feel lightheaded
i would like to take the anxiety away from the thought of insomnia if it was a fact that if you dont sleep no harm would be done if that were the case we would all drop off more easily
Hi there
Unfortunately most of the online resources that talk about what happens when you don't sleep well only really make people more nervous or anxious about sleep. But of course, it is completely possible to decrease anxiousness and nervousness when it comes to sleep and overcome sleep problems or insomnia.
I’m suffering from insomnia for one week . I really don’t know what makes me awake . I travel from my place to another one on the night of trip I couldn’t sleep so for many nights after that I was scared to not sleep and I think that’s what caused my insomnia ( fearing of not sleeping)
It sounds like that your insomnia is already complex with emotions and other things rising up even before you go to bed.
This is therefore not about what wakes you up to begin with. If you go to bed already nervous and fearing what may happen, you're already much further from physical, emotional and mental relaxation.
Which means that as you transition between sleep staged in the middle of the night, your mind becomes more active again. (This is the simplest way to describe it), therefore you have to start with dealing with the emotions and the fear before you even go to bed.
My suggestion is to seek help from a local professional who can really help you with a practical plan. Whoever you work with also needs to be familiar with sleep related nervousness and fear, so that they can help you with it properly.
Obviously, I also work with clients, so you can explore how you can work with me as well.
I hope this helps so that you can get the support you need.
Does anyone get like chronic eye pain behind the eyes. And it feels like ur eyes are stuck open. And can’t help it It hurts and idk what to do about it ….. due to insomnia
Thank you for the comment, lack of quality sleep can lead to a lot of different types of issues. Eye soreness and dryness are not uncommon at all. If you haven't seen a medical doctor or even an optician, I suggest you start there. They can assess your eyes first and see what might be the reason this also happens.
How about every night for 50 years?
Hi Susan
Unfortunately, your example is not that uncommon. The less practical help and support you tend to have, the longer insomnia or sleep problems tend to be there.
But committing to do the work it takes to overcome this is the first step. Think about it from a skill-building perspective rather than perhaps not doing much about it in a practical way. Whilst sleep is not a 'skill' that are many skills around sleep that I call Sleep Skills. These are all to retrain the body and the mind to be able to create and make good quality sleep happen.
would Relaxing music helps?
Thank you for the question. With complex and long-term insomnia, simply listening to music is too superficial. I'm not against anything but if it doesn't completely sort the problem out so you can sleep well every night consistently, it's too superficial. Of course, you know how much it helps you, and you can take it from there. If you still struggle to sleep well, then the answer becomes obvious.
What I found in my practice is the longer the lack of physical, emotional and mental relaxation goes on, the less likely these very superficial and non 'retraining' actions have an influence.
When I work with clients, I get them to a place when they don't 'need' anything in order to sleep well, they sleep well because they know how to physically, emotionally and mentally relax even before they go to their bedroom.
I hope this clarifies it for you.
I've been suffering severe insomia for more than 10 years and i am already a dependent on sleeping pills but as days goes by i can alredy feel the side effect of the pill.i have severe dry eyes and mouth.thus this cbt treatment help?
Hi there
Long-term insomnia and medication is certainly can get less good. Especially if there are no other practical support to help you improve things. CBT is one of those treatments that can be very effective, but as I always say, it will depend on the complexity of the problem. I use various methods and principles in my practice and tailor the treatment plan or the way we create improvement. This is especially the case for someone like you who has been relying in sleeping pills to get some sleep.
Can you please help me to cure insomnia. I have been suffering for last 25 years and don't want to take medicine and my health is falling apart I have no energy. Please help me. God bless you.
Hi Archana. Thank you for the comment. I'm very sorry to hear that you've been struggling for such a long time. If you're interested in any of my sleep coaching services, you're very welcome to visit my website. I look forward to speaking with you if you decide to get in touch.
Have been having insomnia for 4year now how can you be of help
Hi Agboola, thank you for the comment. I'm sorry to hear that you've been struggling for 4 years but I've worked with clients who had insomnia for much longer than that, and still overcame their problems. You're very welcome to check out my services via my website: www.beatrixaschmidt.com . Depending on your budget and preferences, I work with a limited number of 1:1 clients and have a group sleep coaching programme called Sleep Skills for Life.
Good morning. I am having a problem going to sleep for 6 nights now. Can you help me please.
Hi there
Thank you for the comment. Of course, you're very welcome to have a look at my sleep coaching services via my website. My work is mostly focused on long term insomnia and sleep problems but you'll be able to find resources to help you get started.
Dr. You so good thank s for the topic Ihave tyroid pls help me
I'm glad you found my video helpful.
If you have thyroid problems, it's really best to see someone locally who can help you with that first. Sleep problems can show up as a secondary problem to other medication conditions.
Mam you have discussed the reason of insomnia but u have not given any tips or solution for natural remedy to cure the disirder.
Hi there
Unfortunately there is no one cure or natural remedy for insomnia. As a sleep coach I help clients put in place a number of things (depending on the extent of sleep issues or insomnia) to help them sleep well again. You're very welcome to explore the other resources on my TH-cam channel or other resources via my website.
Where is the link to a consultation ?
Hi there
You can find it via my website www.beatrixaschmidt.com, I'm not sure if you already found it by now. I look forward to discussing your sleep problems if you decide to book an appointment for a sleep assessment.
i have a chronic insomnia too,i want also to sleep like a normal person..without medication i can not sleep,i think i am dependant in medication,is it okay if i am dependant in medicine? its very addictive my body always want sleeping medicine,
Hi Belle
My apologies for the delay with my reply.
Sleep medication is often the only thing that your medical doctor or GP can provide you with. So it's okay that it's what you've been taking. I personally know that you don't have to rely on medication in order to sleep well, but it just depends on what you'd like to do. Of course you always want the sleep medicine because you probably haven't learnt practical and effective sleep skills yet that can help you sleep without having to resort to sleep medication.
I cannot fall asleep at all and I end up staying up till at least three when I am just a wee bit tired then I go to sleep in my bed but I don’t fall asleep till about 5:30 AM. This has been a problem for about four years. My doctor put me on A medication that was addictive so after three years I went off that and now I cannot sleep at all and it’s been over a year. I am lucky if I get two hours sleep at night but then I lay in bed till another seven hours trying to get 20 minutes here an hour there and believe me at 75 years old this is no fun. I’ve tried walking and exercising moderately and I just cannot go to sleep. Suggestions like CBD oil are way too expensive for me to put out that much every month on very little income and at this point I get exhausted just thinking about it but not enough to let me fall asleep at a normal time like between 11 and 1 AM
Hi Suzy, please accept my apologies for the delay in getting back to you.
I completely understand how difficult this is, and things feel even worse when we don't sleep well. I have a number of other videos on this channel that can get you started but think about practical tools, techniques and what I call Sleep Skills rather than quick fixes or external things. What this sounds like is that your body has stopped understanding what it's supposed to do at night which is often a behavioural type problem (unless there is a medical reason or disorder why this happens for you). Not being able to fall asleep initially and being able to fall asleep again once you wake up is what I regularly help clients overcome.
I don't have a quick and easy answer for this, instead, think of skill building over a period of time. You're more than welcome to look at some of the more Masterclass I recorded: www.beatrixaschmidt.com/online-courses-and-masterclasses or other TH-cam videos on this channel.
I need my sleep back please.
Hi there
You're very welcome to take some of my suggestions and start working on your sleep in a proactive and practical way. In my sleep coaching practice, that is how I help clients to overcome their sleep problems, but it naturally requires work and doing the right thing that is applicable to your sleep problems.
Sorry madam...but u have no idea what u talk about.Try me ..I can't sleep at all ...for 14 years!!!!!!!!! Before starting medication I didn't sleep for 2 mounths!!!! Cure me,I'm probably the only one whos brain is not working... There is no doctor who helped me ..
Hi Adrijana, I'm very sorry to hear that you haven't found help and support for so long. With all due respect, I do know what I'm talking about. But it might not be something you're open to which is of course not a problem at all.
You're very welcome to reach out and book yourself in for a complimentary session that I offer and we can discuss what I might be able to suggest to help and support you. Otherwise, it sounds like the medication seems to be working for you to get some sleep.
I wish you all the very best
Hello Adrijana did you find a cure? Or any type of solution. My mom suffers from chronic insomnia and we are desperate about a cure.
@@faidahsalami6746 no ... just pills dear
@@adrijanacenipoka4506 if you don’t mind me asking what type of pills, all the pills prescribed to my mum do not work, like at all. And I can see that she starting to become sad
@@faidahsalami6746 well i use half of Calixta...and half of Lamictal
7mins in and nothing substantial that helps. Gone
Hi Tracey, this was an introductory video on this topic. I understand that you perhaps expected a short answer that will solve all your sleep problems but chronic insomnia is more complex than that. In the coming weeks, I'll be posting additional videos on how to break down this 3-6 month process that I take my clients through. Of course, you can always book yourself in for a Complimentary Session as I mentioned under your other comment or seek a practitioner locally to you.
I agree! When topic says “How to” I’m expecting “how”, not an introduction to the topic. None of this video was helpful. Clickbait
The truth is medicine is just temporary
Nobody can help even doctor
There are different ways to overcome insomnia that do work. You just have to apply the relevant tools and techniques to the root of the problem for them to be efficient in helping you overcome your sleep problems.
Hi ma