Talking insomnia #76: Competitive heavy weight lifter Aryan's journey back to peaceful sleep.
ฝัง
- เผยแพร่เมื่อ 30 ก.ย. 2024
- In the fitness community, there's a common idea that achieving a certain amount of sleep is crucial for obtaining the results you want. In this episode, Aryan shares how this notion created trouble sleeping and how seeing that it was the struggle rather than the number of hours slept that mattered. Most importantly, when Aryan abandoned the struggle, he saw that nothing kept him from sleeping well and doing well with his fitness goals.
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Would you like a roadmap from Insomnia to immunity? Download using below link.
www.thesleepco...
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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.
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...
This is Natto by Daniel Erichsen
www.amazon.com...
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Not sure where to start? 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: ...
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
This one really hits home with me. Such a huge chunk of my sleep anxiety is related to gym performance in the morning! Literally every fitness account/guru/coach/trainer/expert hammers home just how important sleep is for muscle gains. And funnily enough, I've been working out consistently since my insomnia hit and have been getting progressively stronger despite my sleep. The body is much more resilient than we realize!
ohh man the same for me!!!! Its probably going to get my sleep better the fact of this video with my sleep anxiety!
Same here!
Saniya, soo helpful to hear this from you, another account of how what is said casually by surely well meaning experts is very problematic. I think we have a chance to change this thanks to people like you and Aryan sharing 😊!!
@@tomasgomez2126 you got this💪
Hey how are u now??? I have the same anxiety .I'm afraid to start gym again because i think what if I don't sleep before work out and if I don't gain weights
Hi coach Daniel,
I just wanted to say thank you so much (and others like you) for all your work and your videos. I’ve been working through insomnia that was caused by a health scare and the stress of moving into student housing for almost two months now, and videos like these have really made everything click. From learning how to react to bad nights, to accepting thoughts instead of actively trying to avoid them, to understanding how many efforts I was putting in (and then counter efforts lol), and finally remembering that when I went to bed, I never used to go to bed with the intent to sleep, and so...I slept (which was such a “oh! Right, I always instinctively knew that”).
I was thinking I would only say something after I’m “cured”, but then I realized that I was basically setting up the expectation that somehow I will just wake up one day and I’ll be better, which is of course, as I’ve learnt now, pressure. I’m not going to act like I’m out of the woods, since I still think about sleep more than the average person, but I really wanted to express how much help you’ve given me (and plenty of other people!), even though I’ve just been a silent watcher so far lol.
I know one day I’ll no longer think about sleep so much, but of course, when that happens, I won’t know since...I won’t be thinking or caring about it :p. And I know I can get there because of success stories like these.
So yeah, (very) long story short, thank you so, so much. The first month of this was one of the hardest times of my (thus far relatively short) life, but I know I’ll come out of this having learnt a lot.
Connie, wow this is so wonderful to read! I was so glad to hear how helpful these videos have been and you know, it’s really thanks to your willingness to learn and finding some courage, well done 😊👍!
I can tell you’ve learned a lot, not many people know about counter efforts 😉 which is great! I think it can help in so many areas of life.
Thanks a bunch for jumping in and sharing. If you ever want to be a guest, let me know!
Be well now and stay in touch!!
It was great talking to you and helping others 👍👍
Thanks so much for joining Aryan 😊!!
Just purchased your book This Is NATO. Looking forward to it!
Lynetta, thanks so much for the support!! Hope you’ll like it 😊
Hey,sDaniel !
M here Again how are you your videos n Quoatation on bedtym in insta was superb it's really really help me alots to came back i really fall asleep much Easier than ever!!!!!
But Daniel m still little Worrying About it n Also if I think that wot happen it's being again I really tried so hard for fall in Asleep n i wake up at night Daniel one more thing to ask about I fall in asleep but can't back to sleep again threatened by my mind how I past it for fall in back again if I wakeup pls do reply Daniel
Hi Sana!
I’m so very happy to hear that this has been so helpful 😊
Ok let’s see I think this can help:
What should you do when you wake up in the middle of the night or early in the morning?
1. How many times have you woken up, checked the time, and felt a wave of relief? And how many times have you seen what time it is and then started calculating - how much you’ve slept, how much time you have left to sleep and, how much you would sleep in total if you just fell asleep now?!
Checking the time almost always leads to calculating and more pressure to sleep!
So resist the urge! This is a very powerful act of letting go of control.
2. Acknowledge that you are awake. This may sound silly but it’s important. If you try to fight reality and make yourself sleep and you’re not accepting that you are awake, then you’ll have more frustration and more wakefulness. And by the way acknowledging is different from resignation. It’s kind of like saying it’s 72° outside it’s just like stating a fact.
3. This is probably the most important - befriend wakefulness! When you have had trouble sleeping, the brain has started seeing wakefulness at night as a threat. And this is why insomnia happens! When you teach it that being awake actually isn’t a threat, it can’t harm you, you start sleeping much better!
So how does befriending wakefulness work?
When you wake up at night try to see how you feel. If you are comfortable in bed and you can easily think of something pleasant then just stay in bed. You’ll probably sleep soon enough.
If you are not easily distracted by your own thoughts, if you feel annoyed, then it’s important to do something that you enjoy. You can read a book or watch some Netflix in bed or outside of the bad. Whatever makes you feel least pressured and that you have the most pleasure. I know it’s hard when you want to be asleep, but it’s really important.
Something that often comes up is, wouldn’t that make me more awake?
It could. And that’s kind of the point!
Insomnia happens because you’re trying to escape wakefulness. So when you do things that teach your brain that you are OK with being awake, everything changes.
When your mind sees that being awake even at night is not a threat or an enemy, it becomes less excited when you’re awake at night and it allows you to sleep again.
I am wondering if people worried about committing a Type 2 error re: cause of their insomnia tend to start worrying about committing Type 2 errors in other aspects of their life.
Hi JJ,
You know I think this definitely happens. Maybe not necessarily because of the insomnia per se, but when we are in that mind state of worry, the brain is on the look out for type two errors in all aspects of life!
Update : Like....what the hell is even happening ? I'm literally seeing adverts , hearing music and songs and even seeing stuff that are absolutely made up if anything the moment I try to sleep ...this has been happening for two days now , I was so happy that i broke off the cycle of insomnia and was averaging 6 - 7 hours of sleep with REM sleep without any medication or supplements...and now since yesterday this shit has started , like I was literally up for 24 hours and now I don't even feel tired anymore ... I keep seeing weird hallucinations whenever I close my eyes like images , videos and other weird stuff almost as if I'm dreaming in a conscious state ...oh god I was able to finally overcome my fear for SFI and FFI and now this shit happens again ...plus I'm also loosing my sleep drive ...god damn it .super scared rn and am crying ...will probably be awake tonight as well.
TA, sorry to hear about this but you know, I’m so glad that things were getting easier before this.
You know, I think the speed bump playlist in the description of any new video can help, and also I wanted to share some words on hallucinations:
Hallucinations are a common thing clients worry about. Just so you know that being worried about experiencing them is common and normal of course.
Now why is it scary? I would say anything that doesn’t happen often in our lives, that has an element of loss of control, when we don’t know what it will be like… that can be scary. So yes totally normal that the thought of having hallucinations is scary.
So how do we feel less scared? It’s often simply from learning more, from making something less unknown. So let’s spend some time learning!
What is a hallucination?
It’s really when we experience something that isn’t real. It is when we see or hear or feel something to later realize that it was a product of our imagination. Now, when does we have all have hallucinations? Think about it for a second…
That’s right when we dream!
I think of dreams as hallucinations. We can be entirely convinced that we are in a situation… only to wake up completely and go… “it was just a dream!”.
And you know, this is how hallucinations often happen in the context of insomnia. You know nothing here is medical advice, always talk to your doctor when worried about your health (!), but hallucinations are common when we have fragmented sleep and hyperarousal simply because there’s much overlap between sleep and wake and dreams.
You are about to fall asleep but the brain is hyperaroused and there are a lot of thoughts…but you’re also sleepy… and you fall asleep for a second but you’re half asleep and you see a shape and think it’s your husband… but then you wake up and it was just a shadow from the lamp!
Or you’re sleeping and actually dreaming, but wake up, and you’re in half sleep, and the dream content becomes a thought and your hear your phone ring… but wake up completely and it didn’t ring!
These experiences are not uncommon and you know, it can help to think about it as turbulence. Let me share an analogy I often use when there’s a concern about hallucinations or other sleep-wake transition events.
Hang in there and be in touch!!
@@thesleepcoachschool8192 Much obliged for clearing my given doubts , doctor . You along with my elder brother and his family are probably the only individuals helping me in these dark times .
The most important question i have in my mind is that whether or not i have some sort of devastating disease or something along those lines ...the thing is that I was always a victim to anxiety and panic ever since my immigration procedure was hampered last year due to COVID and ever since then all the death and destruction caused has only made me feel more and more scared and panicky if anything , the slightest of problems are registered by my mind as severe life threatening conditions ( literally a blister on my tongue was assumed by my anxiety stricken brain as a sign of a mouth cancer and I was having sleeping problems then as well !! Luckily my mum rescued me from that one .
And that wasn't even the first time if anything ...) I realise that i always have had sleeping problems ever since I was a kid as I stated in my previous videos , heck even before the initial scare by googling prion diseases...I was literally having problem to fall asleep ( mostly due to rashes on my leg , pent up feelings and morbid thoughts about the future ...mostly relating to the health of my parents, my own future and financial woes ) also literally I was able to sleep for 8 or 10 hours and even take naps before all of this happened !!! Yes I had trouble falling asleep most days but as I said most of the time it was due to my own thoughts and secondary factors akin mosquitoes , the humid summer nights , skin rashes or indigestion from binging on too much snacks before bed .
Literally all of the symptoms started the next day after I googled prion diseases !!! And even then I was somewhat able to rest and drive of the thoughts albeit at an extremely meagre scale from my mind and was even sleeping for 6 or 7 hours without any medications with REM sleep..most of the time I get panic attacks whenever I hear about rare diseases..especially neurological ones and this has been happening ever since covid started as i was locked inside my home i had more time to think and mentally languish about my own stature in life in comparison with my classmates or worry about my parents..i even used to get frequent nightmares and bouts of depression where I used to cry and pray a lot ( given my father's staunch scientific mindset he and the rest of my paternal side of the family are rather indignant might I say because of this ) and it wasn't even on for no reason...but was always triggered by some tertiary factors like being belittled by my cousins , ridiculed by my father or something similar along the lines .
As of the moment I slept for like 3 hours last night with REM sleep but then I woke up ...and alas ...my brain immediately registered it as a sign that I have some prion disease since fragmented sleep is a symptom...despite the fact that I was actually feeling refreshed to a degree...and the moment It came on my mind i started to shake , have a rapid heart rate and severe fear which I thought are symptoms as well and then I started to cry as I couldn't go back to sleep despite being tired ....
As for tonight I literally am waking up every time I try to drift off to sleep . My eyes hurt and I was literally groggy to the point that I was falling asleep without even noticing which again my brain registered as a sign that maybe I'm getting hypersomnulence or some other creepy thing associated with prion diseases so I literally forced myself up to see that whether my body has the ability to keep me awake and not drift off into a micro sleep like state . So far I'm sure that's not the case since I'm capable of writing you this comment...another thing is that dementia scares me a lot ...the thought of losing all my skills and memories are extremely fearful for me as I do not wish to be a liability for my old parents but give them a better life ..my father had an accident a few days ago and los more than a bottle full of blood...I felt so helpless and weak at that moment that I cannot even Express it in words....luckily my family was there and they called in others to take care of my dad . I have developed a sort of fear for sleeping ...back even a few weeks ago I used to take naps and relaxed on my bed....now the dark room scares me and I always have morbid thoughts to the point that I dont wish to go to bed and spend more time with my family ..
But even they have got a life and I'm starting to think that I'm becoming a sort of nuisance if anything....then there is the fact that I'm somewhat jealous at my cousins as they are all successful and healthy whilst that's not the case here....heck I declined high paid jobs because I wished to live a nomadic life...but alas my fears have eaten that away and now i get scared by even the littlest of things and Just wish to get back the jobs and live a normal life... could you please make a video on a topic similar to this ? On how to fight fear and move on and achieve your dreams . Again I do apologise for ranting here , and I do hope that I haven't caused any inconvenience . Thank you doc 🙏 wishing you a good day / night .
@@theadministrator2641 Hi again! I’m very glad that you’re here and have found value here.
Sorry to hear about all the immigration issues and limitations with Covid… I hope that like many on this channel, this can maybe teach you about the absence of control and how things become more peaceful when we see that there aren’t many things we can control. It can be very liberating..
And yes I’ll add this to my to do list! In the meantime, I think the success stories playlist is really all about real stories of leaving fear and living the life you want to live.
Hey daniel, Thanks for great insight. So the fear of sleeping or being awake cause sleep issues and basically this is automatic fight response to fear or threat from our mind right? Please correct me if I am wrong since I am following so many videos that I am jumbled up. So now basically what I m doing I want to tell you that. I told my self that ok this is automatic fight response from brain as it took wakefulness as threat so thats ok and normal.
Hyper aroused emotions, discomfort comes with this acceptance which is forcing me to somehow control sleep. But sleep cant be controlled or manipulated. I do write down my thoughts but that gives me feel that I am sick which I know I am not. When I go to bed with feeling of just relaxing, all thoughts emotions are waiting for me there. Looks like they are forcing me a lot and saying that "why you are not taking any action as you barely sleep". Your tips while I sleep and mindset I should have while sleep can help me. I would also like to know how will sleep comes automatic after correct mindset.
Hi Sarah,
Anytime! Glad it made some sense.
The fear is quite abstract mostly, it’s the fear of not sleeping because this is scary in itself. That sense of something being wrong is scary.
And yes when you know there’s nothing strange or unusual, when you educate your brain this, then things get easier.
Also, a word on correct mindset.
It can naturally seem like some conditions need to be met for you to sleep. For example to not think about sleep at bedtime to not be anxious in the evening. But in reality, this isn’t true!
We can think about sleep and be anxious… and still sleep surprisingly well. Particularly when we allow ourselves to have stressful thoughts and uncomfortable emotions without, because the friction that can really cause some struggle is trying to control our thoughts or emotions.
For example when you wonder how you can stop thinking about sleep, there’s going to be attempts at trying to control thoughts. And it’s just like when someone says “don’t think about a pink elephant!” And all you think about is a pink elephant. Which leads to much frustration and even more attempts at not thinking about the pink elephant.
So the key here is to allow whatever thoughts happen, to know that sleep can happen no matter what you where thinking or feeling. This is a gentle way from struggle to peaceful sleep.
@@thesleepcoachschool8192 ok daniel so you mean the reason we are not sleeping is because somewhere we are trying to get rid of emotions of fear and struggle? So that means body is ok and ready to sleep with all the sleep drive it has but trying to escape fear is the cause. If I lie down with thoughts like "I think I will sleep or not with all discomfort, scary, fatigued thoughts along with one more thought that I was unable to sleep for months so what now" so that will make my brain unlearn the fear right?
Yes exactly, this is what I call the gas & brake model. There’s nothing wrong with us, the body is always capable of sleep just like breathing, but when we have strong emotions then they are like a brake in the sleep system. And these strong emotions come from trying to control sleep and being critical of ourselves when we “fail”.
And yes, when we just allow thoughts to happen without judgement, without trying to stop them, then they become fleeting and don’t bother us.
Helpful -👍
😊