ASMR Sleep Hypnosis for Insomnia: Gold Standard (Soft Spoken)
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- เผยแพร่เมื่อ 4 ก.ค. 2024
- This ASMR sleep hypnosis for insomnia uses CBT-I which is currently considered the gold standard treatment for insomnia (see research link below). The sleep hypnosis covers 3 elements of Cognitive Behavioural Therapy for insomnia (CBT-I) 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. The sleep hypnosis concludes with a deep sleep induction and an extended soundscape to stabilise sleep cycles and aid insomnia. As it is an ASMR sleep hypnosis it includes multiples triggers for relaxation and sleep.
This is a soft spoken video, you can watch a whispered version here:
• ASMR Sleep Hypnosis: G...
Timestamps/Chapters:
00:00:00 Introduction and information
00:04:45 ASMR sleep hypnosis for insomnia
00:26:00 Extended soundscape for sleep and insomnia
Behavioural Elements:
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.
Research information:
www.ncbi.nlm.nih.gov/pmc/arti...
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As a psych student and asmr enthusiast, I love your content so much. Fascinating and relaxing. Thank you for all the effort that goes into them.
I love what you’re doing with this channel. First rate and impressive!!!! You are really making a difference in our lives.
I have been here since the start. Amazing to see how many views these are getting some at 1M. Amazing videos..
The surge of serotonin I felt when you pulled out that mini match bottle.
LOVE YOUR HAIR!!! Makes the asmr even more enjoyable to watch (until I inevitably fall asleep 😴)
yes indeed!!!!
You can watch a fast paced version of this video here:
th-cam.com/video/LxWUMlXYJhw/w-d-xo.html
And a whispered version here:
th-cam.com/video/3ugaFYruYV4/w-d-xo.html
Exactly what I was looking for. Thank you!
When you pulled out the mini matchstick bottle I lost it 😹❤️❤️ love your work so much 👏🙏 you are an original ❤️💤
I love it...just sucks that when i have insomnia Nothing in TH-cam seems to work u.u
Thank you
Love your ASMR
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Awesome
Can I just get clarification on the sleep restriction protocol please, when to increase or decrease sleep schedule? Thank you!
I can only really offer general information here on TH-cam, but this might help a bit:
stanfordhealthcare.org/medical-treatments/c/cognitive-behavioral-therapy-insomnia/procedures/sleep-restriction.html
@@TheASMRPsychologist thank you :) Have been doing the waking up in a same time protocol, jeez it is hard. Feel really sleep deprived without the weekend sleep catching up. Hopefully, it will go away soon...
😇
Hello 👋
I wana see tonight .if this really works .