Insomnia insight
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- เผยแพร่เมื่อ 4 ก.ค. 2024
- In this episode, we see that education and logical understanding are foundational to leaving insomnia. However, we also see that there is a place where logic ends. When in this place, treating our brain as we would like to be treated can truly help. And what this means is to give the brain a North Star.
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Would you like a roadmap from Insomnia to immunity? Download using below link.
www.thesleepcoachschool.com/h...
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Would you like to work with a sleep coach? Awesome! Here are some great options:
- The Insomnia Immunity Group Coaching Program.
- BedTyme, a sleep coaching app for iOS and Android offering 1:1 text based coaching.
- Zoom based 1:1 coaching with Coach Michelle or Coach Daniel.
The Insomnia Immunity program is perfect if you like learning through video and want to join a group on your journey towards sleeping well.
BedTyme is ideal if you like to learn via text and have a sleep coach in your pocket.
The 1:1 Zoom based program is for you if you like to connect one on one with someone who has been where you are now.
For more about these programs here: www.thesleepcoachschool.com
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Do you like learning by reading? If so, here are two books that offer breakthroughs!
Set it & Forget it by Daniel Erichsen
www.amazon.com/Set-Forget-rea...
This is Natto by Daniel Erichsen
www.amazon.com/This-Natto-rea...
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Would you like to become a Sleep Hero by supporting the Natto movement on Patreon? If so, that’s incredibly nice of you 😊. And here’s the link to do just that:
/ thesleepcoachschool
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Not sure where to start on your path to sleeping well? Check out these playlists!
This is natto - the perfect place to start learning!
• This is Natto - Start ...
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, hypnic awareness and other common issues.
• Hypnic jerks and more.
Fatal insomnia - for those concerned about ffi and sfi.
• Familial and sporadic ...
Speed bumps - when you think you had a setback or “relapse.”
• Talking insomnia #55: ...
Unrefreshing sleep - when you always feel tired or exhausted.
• Unrefreshing sleep
Momsomnia - if you’re a mom or becoming a mom.
• Momsomnia
Health and sleep- if you’ve worried about health consequences of not sleeping.
• Playlist
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
Daniel has been instrumental in leading me out of the insomnia black hole. It's been an incremental process, from recognising that fighting it was making it stronger and making my days worse, to the timeless sleep window and lots of aha moments in between, - to this video which is my current favourite. I tell myself that once the lights are out my job is to get really comfortable and that the job of sleep is delegated to my brain. I may read a crib sheet of notes I've written from all of Daniel's videos I've watched, or not. Delegation is currently working. I'm falling asleep fairly quickly, though still waking through the night but I'm not worried about that as a friend mentioned that she wakes every 90 minutes and doesn't consider herself as having insomnia. So there! Neither do I! Thank you yet again Daniel.
Just leave sleep alone cuz there's nothing you can do. Give your self 7hrs each night to rest if sleep comes great, if not relax . That's what I do every night those feelings will go away gradually
I believe this so much, thanks for sharing 🙂
this is the way
I find that the timeless night concept was huge for this!! Once I stopped clock watching, the pressure was off. I was like “whatever, if I sleep i sleep and If I don’t I don’t.” On nights when it takes more time, I just really try to enjoy how good my bed feels, I think how grateful I am for my blessings, I think of pleasant memories or imagine myself somewhere nice like a hot spring. When anxiety comes up, I allow myself to feel it and I get curious about where in my body I can feel it and it seems to dissipate that way. Man, it is so much nicer doing all of this than fighting it. I learned to just value relaxing in bed as it’s own positive and healthy thing. And if sleep comes, then that’s icing on the cake
@@stefanieebelke1300 this is the way. allow the anxiety and insomnia to be there. being curious and welcoming with anxiety is proven to be effective as it sends a signal to your brain and nervous system that there is no threat and it can rest & digest.
@@stefanieebelke1300 thank you for sharing this. I'm going to do it too
Thank you Daniel, I love this idea, it is like a bridge between logic and trust.
So glad you liked it Veronika!
Veronika, yesss... "the bridge between logic and trust." So good 🧡
I love the North Star idea so much!
You know what, I haven’t added a video to the This is Natto playlist in a while, but I added this one 😊
I was suffering really badly with insomnia a couple months ago and I’m so glad I was able to find your videos when I did. I have such a different and positive outlook on sleep and insomnia. I sleep so well now after changing my perspective with the help of your videos! Thank you so much :)
Lily! So so glad to read these lines 😊 thanks for sharing!!
How tho i always seem to suffer no matter what
Thanks Dr Daniel you are the best
😊
I love the North Star idea! I’ve made post it’s of them so I feel like I’ve DONE something however I’ll hopefully just see them throughout the day and let go a little from my relentless storytelling. 😅 I really am DOING all I can already.Thanks so much Daniel 🙏🏼
So so glad you found it and it makes sense 😊 and yes, all we can do I think is education, it’s really about doing less!
What one could do is to accept what it is.
Dr you know I think all this sleep problems it's because people are alone in awake mood ,and when they are awake they have stressful life a life that is not happy , if you be happy you will sleep well , I have experience it when I'm alone at home , no friend , no guest , no one be there for you so its normall to not sleep well😔thank god that a person like you is here that can help many people I dont know how should I thank you that you're videios has help many people
So so glad you’ve found the videos helpful 🙂 and yes, when we see that it’s not surprising that we don’t sleep, no mystery, that helps much!
Can someone please share an example of a North Star?
I've had severe stress causing hypnic jerks, leading to sleepless nights. Even when I do sleep, I wake up at 2 or 3 am, then struggle to fall back asleep.
Here is the solution. Don't worry this will work.
Step 1
Massage:
1.Put some oil on your hand and rub it on the bottom of your toes.
2.Press the bottom of each toe from big toe to pinky toe, starting gently and increasing pressure.
3.Pinch the base of each toe gently.
4.Massage the entire bottom of your feet, including the ankle and heel, with oil
For each foot, follow these steps and use paper to soak up extra oil. Don't forget to wear socks. It's crucial. Use aromatic oil to prevent any bad smells from the socks. Make sure you have different socks for bedtime: ankle-length for warm weather and full-length for cold weather.
Step 2
Breathing exercise followed by meditation:
Breathing Exercise:
A. Posture:
When you're ready , either sit or lie down on your bed.
If you're sitting, ensure your back is properly supported for comfort.
B. Technique Working Principle :
Fold your thumb inward, tucking it inside your four fingers.
Then, focus on your breath and notice the airflow.
You'll observe that when you fold the left thumb, the airflow is more prominent in the left nostril, and vice versa.
I struggle with sleep because of anxiety disorder. Although I’ve learned a lot from my therapist regarding acceptance, I’m still struggling. I’d not fear wakefulness if it was without feeling anxious..
I think what you said here is spot on: wakefulness without a fear of it is just wakefulness, wakefulness with a fear of it is insomnia. Now something we can learn from here is the word still. When we use it, we are pointing to something that hasn’t changed despite something we’ve changed… which can reveal effort. Acceptance turned into an attempt to feel less anxious.. and seeing things like this can lead us to where we want to be 🙂
The threat (danger) to my brain about sleeplessness is the feeling of discomfort and tiredness the following day. It is trying to not feel them. Is it that normal that all human beings want to feel good ?
Hi Leo,
Yes, we are hardwired to want to feel good, which to me actually = to feel safe. This is what keeps us alive when it comes to real danger, but when we try to feel safe by escaping an imagined threat like fatigue or anxiety… it can create these inner struggles because the attempt of escape amplifies the idea that there IS a real threat
Really love this Daniel. Sometimes it really does feel like putting down a Rubix Cube we've become addicted to... and that it is the putting of it down that will be the solving of it :-/
Nice analogy 😊 and so happy it made sense!!
Hi all, just reaching out for a bit of community help. Ive suffered on/off with insomnia for several years and am going through an episode now.
I rarely get 0 sleep but that was my night. Has anyone out there had several 0 hour days in a row? How do you handle the nausea and headaches etc?
Its a lonely feeling.
Hi KB, this is sure hard to handle. But with education many of the worries drop so, watch the videos, success stories and if you are new to the channel, this is the right playlist for you:
th-cam.com/video/OP37ZOXnTos/w-d-xo.html
I made improvements as soon as I implemented sleep restriction, but it took me finding Daniel’s book and videos to get the final piece in place. That of acceptance. This has been huge for me. Make your wakefulness as enjoyable as possible, stick to a sleep window, and don’t restrict your daytime activities. You CAN get better and you WILL with education. Mine began 2/19 and I just had my first week of 8+ hour nights in a row!! (With many weeks of great nights and not great nights before this-but I never let it stop me living my life and that has been key).
Daniel, hi, your channel is life changing, thanks. I was for two weeks on a digestive pill for acid reflux, which is also an antidepressant. I did not know that it was, and sometimes I skipped my dose and I finished treatment and noticed that I started to wake up at two or three. It´s been almost a month that I stopped treatment and I continue to have an intense insomnia flare up. I have struggled with insomnia for a long time, and I started panicking that the pill I took messed with my sleep. Whatever the effect of the pill was (if any) its hard to differentiate from my regular sleep anxiety. What do you suggest?
Hi Camila,
So glad you’re here and finding so much value 😊
We say the chemicals in a pill are not interesting or what matter. They can create some sleep disruption but so can 1000 other things that happen every day without us having sleep struggles!
Often it’s when we no longer think it important to differentiate or analyze that things get easier 😊
Hi Camila - did your sleep come back eventually?
Hey Daniel!following your channel about 2 months and i have had some improvement in my sleep but i also have speedbumps. Yesterday night i was so hyperaroused i couldnt fall asleep so at 3 am i took a frontin because i felt this time anxious will not going away. Is it really bad to take a pill once in a while? I kinda reached that stage in my recovery when im anxious about not to be anxious. Is it a normal phase? Will i get through it on my own or should i get a coach? Thank you ❤
Hi Brigitta,
So glad you found the channel and that you’ve seen some change thanks to your willingness to learn 🙂. We have a playlist for speed bumps that is in the description of any new video, maybe this can be helpful.
The pill itself, taking it, no problem at all, we can see this as a little act of self care. It’s our self criticism that can create some struggle!
Everything you shared here is very normal in the journey, and I think you’ll do very well with or without coaching, when we are willing to learn and do some heart work, we arrive where we went to be 😊
^i had this same thought, thank you so much Coach Daniel😩🙏🏽💞
Hi, Daniel
I'm 2 weeks off seroquel (I was on it for 2 weeks because of insomnia due to a big exam), and it was the hardest thing I've ever done, the rebound anxiety faded but I still have random sleep patterns, some nights I sleep through the whole night (although I wake up many times, I can go back to sleep), other nights of no sleep at all, or 1-2 hours. Could that be from withdrawal still, or am I hyperaroused? I don't have many conscious anxiety thoughts after the exam.
Hi Juliana,
This requires lots of courage, it’s wonderful you found it. Hope the exam went well. You know, I think our thoughts are really powerful, they can create insomnia - withdrawal can only keep us awake, that’s not insomnia.
@@thesleepcoachschool8192 Thank you very much for your answer. So you mean that even though withdrawal keeps me more awake, the difficulty with sleep is due to my thoughts?
Well, with this exam I went to an endless circle of anxious thoughts (that i was not gonna make it) that caused my insomnia, but after that I started taking some time to just watch my thoughts (no judging) and I became very good at it, now I can notice very fast when I have an anxious thought and I am able to confront it, thats how my anxiety went down and I am left with only one anxious thought.
I am really not afraid at all of having a sleepless night, because it doesn't affect my mood and my very good memory and attention, but during these nights it is really hard not to think "what if o go like this forever and never get better, like my dad?".
My dad has chronic insomnia, he's benzo dependent, and i wonder if genetics might influence my insomnia.
P.s. your videos really help people, you are amazing!!
Hi, thanks for the support! And yes, the way we see it, only how we think about being awake can create insomnia… withdrawal can keep us awake for a bit, but not create insomnia
I really need help. I would love to recover and share my story. Its been hell for 2 years and i don't know how much longer i can go. I think my story would be a mind blower. I will buy your book.
Hang in there Aron, I’ll be so happy to have you as a guest and share your story. Hope the book will help much
UGH yes trying to micromanage my emotions to not be afraid of slipping into bad sleep is a part of control. I'm not sure how to solve it and I think solving it is part of trying to control. There's no control needed. I literally can't do it. Just need to accept the scary thought and remind myself it's just fear and a thought. Same way I'm afraid about ghosts 😆 it's basically the same.
Yes this is the way 🙂
I recently realized I will die from no sleep and that made me very sad. I can't stay asleep, I almost fall asleep 85% of the times at night, but it's hard to last more than 1 hour! I can't take it anymore, I need to retrain my brain that it's ok to do nothing and sleep I think, but I don't know how!
Marco, I’m feeling your frustration in this moment. It’s a mystery in a way how we can become okay with something we are so scared of… but just showing up here and learning and sharing, this is very brave. And courage will help you arrive where you want to be
@@thesleepcoachschool8192 There is no hope!
@@MarcoDiversi Yes there is!
For 19 years I'm struggling with insomnia, in addition to Complex PTSD.
Results of one month CBT-i:
Quality of sleep has improved drastically, and sleep interruptions rarely occur.
I'm still not there yet (quantity wise), but the more I become educated on the subject the more I become confident and optimistic.
Now I'm letting go more of control and trying the timeless sleep window.
I understand if this sounds fictitious to you, but if you acquire a little more knowledge on the subject, within short period of time you will experience progress.
I'm traveling the world for 2.5 years during corona time, regardless my condition. Now I have realized that I have been applying the north star method all this time.
Be well friend, you'll be alright at the end. If not, it's not the end!
Naturally this message applies to everyone else who are stuck in the same situation.
@@khestraveller396 yeah let's hope to get fixed, CBT-i for many years twice a week was useless to me! education about insomnia I spend my life doing this, how many hours of sleep are you able to get?
@@MarcoDiversi Just stop caring.. Stop trying to fix it, when you wake up tell yourself it's ok I'm just gonna relax here, if I don't fall asleep it's ok..
Hi Daniel, I recently had someone mention to me that they have had insomnia since birth. I was wondering if you have ever heard of this?
Hi Katelin! I think I’ve heard pretty much everything at this point. But yes, to me this cannot be what we call insomnia because we don’t have the capacity to be afraid of being awake at birth
@@thesleepcoachschool8192 Yes so true. Thanks. :)
Hey Daniel? Can we mess around and binge TH-cam in bed? Or am I getting myself too aroused by doing that?
When we do what we feel like - things get easier 🙂
My ex husband laughs in his sleep. I know that sounds crazy but it's more of a giggle, he's a very happy person.