All content found on the Insomnia Coach TH-cam channel is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.
OMG, Martin. I'll definitely now will reward myself for a bad night of sleep. Genius and no anxiety so far. My mind is easily tricked when it senses a bag of fresh donuts in the morning
Embarrassing this has to be written even though it's better than any advice or treatment the medical community has to offer. Do you read this doctors..... you are a waste of space.
These are necessary perspectives. I got no sleep two nights ago. I was tired the next day, but I was also essentially fine. Life went on, and so did I. I went to work and met all of my obligations. And I slept well the following night.
I never realized the my reaction to insomnia is a huge part of the problem. Calling in sick for work, canceling plans, lying on the couch depressed. I have noticed a big change when I no longer cancelled on life because of a bad night of sleep.
Last night was a bit tough, but I remember your videos and that is how I react and it makes a huge difference. I wasn't worried the whole day like I use to be. Your techniques are very effective!
Love that you don't put any filler in your videos, no superfluous BS, or annoying background tune, like many other vids I've seen. Great job, great video. Hope you get more subscribers.
You are God send, i suffered for almost 10 years from insomia, Every day i am very very tired. I am beginning to see small changes, thank you very much
The first month and a half of lockdown I was sleeping pretty well, I'd say averaging 6 hours or so regularly. The last 6 weeks have been difficult as my dad started to have issues with his sleep, he is predisposed to sleep issues and I think I got my general sleep issues from him. The last two nights have been awful. Yesterday I felt fine all day after having only 3-4 hours the night before, yet when it was approaching the winding down time, I noticed I got in a real panic and had another bad night last night. This couldn't have come at a better time. I see this as the stars aligning. Thanks Martin, you're the best out there.
Glad you found the video helpful! There's not too much we can do about temporary sleep disruption, but we do have control over how we respond - and that often determines how long sleep difficulties stick around for!
Thank you martin, you absolutely know what you're doing and what you're talking about, we insomniacs needs a people like you so thank you for existing, a heaven sent❤
I can't thank you enough Martin! ever since watching your videos i grasped a lot of skills that can rid off my insomnia God bless you brother!! Keep doing what you doing you're changing so many peoples life
Hi Martin! My sleep has improved for almost 6 weeks now. Thank you for your videos and free coaches through e-mails. I would have 5-7 hours of sleep every night. I realized that every night, the anxious thought of not being able to sleep will still bother me, but I choose to still close my eyes and just let the thought float into the background. Sometimes it would be so annoying but I would still close my eyes and tell myself that I am just tired of panicking like what I did two months ago. Sometimes I fear that I would go back to square one again. But I know that recovery is not linear and your words always echo in my mind: 'sleep drive always wins no matter how anxious you are about sleep'. It is hard work but it's worth it.
It sounds as though you're doing great! As you are experiencing yourself, lowering arousal is a process - there's no magic off-switch for sleep-related worry. However, every night of better sleep helps to reduce arousal over time. Oh, and as you pointed out, it's completely normal to experience ups and downs on the journey! You've got this!
@@InsomniaCoach thank you so much. I am confident that everyone experiencing sleep disruption and anxiety during this pandemic will be able to cope and experience restful sleep again most nights (if not every night) just like what I am experiencing. Looking back, my previous comments in your youtube videos (and personal emails) are filled with anxiety and panic that I am almost ashamed of rereading them. The fight-or-flight response is really something, coupled with hormonal imbalance (esp. PMS in my case) and isolation worsening my mental health condition during this pandemic. My goal is to be resilient and to cope well despite the fluctuating moods that I am experiencing due to new normal the society is undergoing right now.
Just what I needed to hear today! I tried listening to someone else on TH-cam, just to see what else is out there, but I had to come back to Martin . You don’t talk too fast and your voice has a very calming and reassuring quality to it. A great gift! Thanks!!
What happened on the third night, or the nights after that, Monika? My guess is that from when you commented, at least some sleep has happened - because it's impossible to go without sleep indefinitely. You CAN sleep and you WILL sleep, Monika!
Martin helped me so much with my sleep. You must be very persistent, stick to your sleep window and keep active the best you can throughout the day which is so difficult when you suffer from insomnia but its the only way out. I carried on with what Martin had taught me for a good month after I finished the course as I was still getting a few poor nights a week. Now I sleep so well a good 7 hours of quality sleep most nights. A poor night now is just like a normal sleepers poor night. I just feel a little tired instead of death warmed up. Thank you so much Martin.
doc , i want to know what symptoms can do to me ? What are the symptoms actually are ? I only fear symptoms that they'll do something bad to me while on my job and I'm a pro athlete I play whole day and i only fear that I've suffered from GAD since then i fear only one symptom that is dizziness . I fear that sleepless nights will cause it more and I'll collapse
Hi martin came thru accross your page and hopefully this will help me. Not.beem.sleeping.well and trhing pills.but hoping.in the future will seleep normally. Will lookup yoir videos and 2 weeks free might help, tried yoga and meditation as well
Welcome to the channel! Yoga and meditation can definitely promote relaxation! Although a specific relaxation technique probably cannot generate sleep by itself, it might help create better conditions for sleep. Many people find it helpful to add techniques such as "sleep restriction" to help build sleep drive, too. Here's an overview of this technique: insomniacoach.com/sleep-restriction-therapy/
hi Martin. Thank you for your content. very much appreciatted. Since I started cbti it has been a bumpy road. But most nights now I manage to fall asleep pretty quick and I sleep something every night. At this point I struggle more with waking up at night and being unable to ger back to sleep. My sleep window is from midnight to 7.30. Is this perhaps to long?
This is great to hear, Ricardo! It's completely normal to experience ups and downs along the way - but if you keep moving forward, it's impossible to fail! How much time do you typically spend awake during the night? If your sleep window is midnight to 7:30 AM, I would typically expect to see someone averaging around seven hours of sleep each night.
@@InsomniaCoach hi Martin Thank you for the reply. I sleep around 4 hours. then wake up. some times i manage to go back to sleep for around 1 more hour. Some times I dont fall asleep again. Shoud I shorten my sleep window? there is a funny phenom. I dont know if you come across this a lot which is the fact that when I wake up for the first time in the night I feel fine. even though I wish I could sleep more. The rest of the hours I spend in bed after that, trying to sleep, actually just end up making me feel more tired I feel. idk. perhaps my sleep window is to big
Hi, why I closed my eyes for long time and try not to worry but my brain cannot fall into sleep? Do you think something wrong with my brain, something damage in my brain that won't let me sleep?
If I have a bunch of nights where I wake up after 4 hours and then I reward myself, is there a possibility this could reinforce the bad sleep habits? Isn't that typically how habits are formed?
Great question, Jason! Doing fun stuff during the day improves the quality of your day and lowers arousal. With this in mind, we can see that doing fun things won't perpetuate sleep disruption! Remember, too, that we cannot control sleep duration - so doing fun stuff during the day won't mean you are reinforcing a sleep duration of four hours!
This would be a big topic to cover in just one video, Seth! What is it about the idea of falling asleep that generates such extreme worry? That would probably be a good place to start!
That's when it can be even more helpful to react positively - to avoid the temptation to modify your days or your behaviors in response! After a night of no sleep, sleep drive will be very high - and that makes sleep more likely on subsequent nights as long as we don't do anything to reduce that sleep drive (for example, by doing things like napping, staying in bed longer, or being sedentary during the day).
All content found on the Insomnia Coach TH-cam channel is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.
OMG, Martin. I'll definitely now will reward myself for a bad night of sleep. Genius and no anxiety so far. My mind is easily tricked when it senses a bag of fresh donuts in the morning
Donuts! Now that is a reward I can get behind!!
Embarrassing this has to be written even though it's better than any advice or treatment the medical community has to offer. Do you read this doctors..... you are a waste of space.
These are necessary perspectives. I got no sleep two nights ago. I was tired the next day, but I was also essentially fine. Life went on, and so did I. I went to work and met all of my obligations. And I slept well the following night.
I never realized the my reaction to insomnia is a huge part of the problem. Calling in sick for work, canceling plans, lying on the couch depressed. I have noticed a big change when I no longer cancelled on life because of a bad night of sleep.
Such a powerful insight you've shared here - thank you, Adrianna!
Last night was a bit tough, but I remember your videos and that is how I react and it makes a huge difference. I wasn't worried the whole day like I use to be. Your techniques are very effective!
This is great to hear! You've got this, Stephen!
Love that you don't put any filler in your videos, no superfluous BS, or annoying background tune, like many other vids I've seen. Great job, great video. Hope you get more subscribers.
I try to keep them as short and snappy as possible - glad to know you appreciate them!
I appreciate them also. Very easy to understand and follow. 😄
You deserve more likes and subs than you currently have. You’ll blow up over time. Smooth delivery and very reassuring. Bless you, sir.
I really appreciate your kind words, Al! Thank you!
New to this channel. You Sir are a Hero!
You are God send, i suffered for almost 10 years from insomia, Every day i am very very tired. I am beginning to see small changes, thank you very much
I appreciate your kind words, Robert - the changes you are noticing are down to your own efforts to explore a new approach!
The first month and a half of lockdown I was sleeping pretty well, I'd say averaging 6 hours or so regularly. The last 6 weeks have been difficult as my dad started to have issues with his sleep, he is predisposed to sleep issues and I think I got my general sleep issues from him. The last two nights have been awful. Yesterday I felt fine all day after having only 3-4 hours the night before, yet when it was approaching the winding down time, I noticed I got in a real panic and had another bad night last night. This couldn't have come at a better time.
I see this as the stars aligning.
Thanks Martin, you're the best out there.
Glad you found the video helpful! There's not too much we can do about temporary sleep disruption, but we do have control over how we respond - and that often determines how long sleep difficulties stick around for!
Thank you martin, you absolutely know what you're doing and what you're talking about, we insomniacs needs a people like you so thank you for existing, a heaven sent❤
That is so kind of you - I really appreciate your kind words!
I can't thank you enough Martin! ever since watching your videos i grasped a lot of skills that can rid off my insomnia God bless you brother!! Keep doing what you doing you're changing so many peoples life
Thank you for your kind words, Surafel - and good on you for implementing the techniques you learned on this channel!
Hi Martin! My sleep has improved for almost 6 weeks now. Thank you for your videos and free coaches through e-mails. I would have 5-7 hours of sleep every night. I realized that every night, the anxious thought of not being able to sleep will still bother me, but I choose to still close my eyes and just let the thought float into the background. Sometimes it would be so annoying but I would still close my eyes and tell myself that I am just tired of panicking like what I did two months ago. Sometimes I fear that I would go back to square one again. But I know that recovery is not linear and your words always echo in my mind: 'sleep drive always wins no matter how anxious you are about sleep'. It is hard work but it's worth it.
It sounds as though you're doing great! As you are experiencing yourself, lowering arousal is a process - there's no magic off-switch for sleep-related worry. However, every night of better sleep helps to reduce arousal over time. Oh, and as you pointed out, it's completely normal to experience ups and downs on the journey! You've got this!
@@InsomniaCoach thank you so much. I am confident that everyone experiencing sleep disruption and anxiety during this pandemic will be able to cope and experience restful sleep again most nights (if not every night) just like what I am experiencing. Looking back, my previous comments in your youtube videos (and personal emails) are filled with anxiety and panic that I am almost ashamed of rereading them. The fight-or-flight response is really something, coupled with hormonal imbalance (esp. PMS in my case) and isolation worsening my mental health condition during this pandemic. My goal is to be resilient and to cope well despite the fluctuating moods that I am experiencing due to new normal the society is undergoing right now.
I am not alone :D Yea keeeep the eyes closed :)) I know how it feels like :))
Just what I needed to hear today! I tried listening to someone else on TH-cam, just to see what else is out there, but I had to come back to Martin . You don’t talk too fast and your voice has a very calming and reassuring quality to it. A great gift! Thanks!!
I appreciate the feedback - thank you!
What special activity has everyone here chosen to do after a difficult night of sleep?
Everyone is different - I think the key is to do things you personally find enjoyable or rewarding and that give you pleasure!
I've given up on ever sleeping again. I was awake the entire night last night and the night before. ☹️
What happened on the third night, or the nights after that, Monika? My guess is that from when you commented, at least some sleep has happened - because it's impossible to go without sleep indefinitely. You CAN sleep and you WILL sleep, Monika!
Same here. Traveling staying in nice hotel guaranteed nothing
Thank you for these videos. I’m so glad I found this channel.
You're welcome, Eric! Glad to see you involved in the community here!
Thanks 🙏🏻 ❤
best insomnia coach ever
yes, Martin is great!!! empathetic and very professional!
he know what he's talk about.
Martin helped me so much with my sleep. You must be very persistent, stick to your sleep window and keep active the best you can throughout the day which is so difficult when you suffer from insomnia but its the only way out. I carried on with what Martin had taught me for a good month after I finished the course as I was still getting a few poor nights a week. Now I sleep so well a good 7 hours of quality sleep most nights. A poor night now is just like a normal sleepers poor night. I just feel a little tired instead of death warmed up. Thank you so much Martin.
Thanks for the kind words!
Be blessed Martin!
You are so kind!
Very helpful thank you
Thanks for letting me know, Denise - and you're welcome!
doc , i want to know what symptoms can do to me ? What are the symptoms actually are ? I only fear symptoms that they'll do something bad to me while on my job and I'm a pro athlete I play whole day and i only fear that I've suffered from GAD since then i fear only one symptom that is dizziness . I fear that sleepless nights will cause it more and I'll collapse
Hi martin came thru accross your page and hopefully this will help me. Not.beem.sleeping.well and trhing pills.but hoping.in the future will seleep normally. Will lookup yoir videos and 2 weeks free might help, tried yoga and meditation as well
Welcome to the channel! Yoga and meditation can definitely promote relaxation! Although a specific relaxation technique probably cannot generate sleep by itself, it might help create better conditions for sleep. Many people find it helpful to add techniques such as "sleep restriction" to help build sleep drive, too. Here's an overview of this technique: insomniacoach.com/sleep-restriction-therapy/
hi Martin. Thank you for your content. very much appreciatted.
Since I started cbti it has been a bumpy road. But most nights now I manage to fall asleep pretty quick and I sleep something every night. At this point I struggle more with waking up at night and being unable to ger back to sleep. My sleep window is from midnight to 7.30. Is this perhaps to long?
This is great to hear, Ricardo! It's completely normal to experience ups and downs along the way - but if you keep moving forward, it's impossible to fail!
How much time do you typically spend awake during the night? If your sleep window is midnight to 7:30 AM, I would typically expect to see someone averaging around seven hours of sleep each night.
@@InsomniaCoach hi Martin Thank you for the reply. I sleep around 4 hours. then wake up. some times i manage to go back to sleep for around 1 more hour. Some times I dont fall asleep again. Shoud I shorten my sleep window? there is a funny phenom. I dont know if you come across this a lot which is the fact that when I wake up for the first time in the night I feel fine. even though I wish I could sleep more. The rest of the hours I spend in bed after that, trying to sleep, actually just end up making me feel more tired I feel. idk. perhaps my sleep window is to big
@@RicardoAmaralito It sounds as though it might be! Maybe a six hour sleep window since you don't seem to typically get more than five hours of sleep?
Hi, why I closed my eyes for long time and try not to worry but my brain cannot fall into sleep? Do you think something wrong with my brain, something damage in my brain that won't let me sleep?
I wonder if all the effort that goes into trying not to worry might be making it harder for sleep to happen?
If I have a bunch of nights where I wake up after 4 hours and then I reward myself, is there a possibility this could reinforce the bad sleep habits? Isn't that typically how habits are formed?
Great question, Jason! Doing fun stuff during the day improves the quality of your day and lowers arousal. With this in mind, we can see that doing fun things won't perpetuate sleep disruption! Remember, too, that we cannot control sleep duration - so doing fun stuff during the day won't mean you are reinforcing a sleep duration of four hours!
Will you do a video on hypnophobia?
This would be a big topic to cover in just one video, Seth! What is it about the idea of falling asleep that generates such extreme worry? That would probably be a good place to start!
I need to sleep because I’m about to lose my job, how to you let go of that?
Which of those things can you control?
What if your difficult night means that you didn't sleep at all?
That's when it can be even more helpful to react positively - to avoid the temptation to modify your days or your behaviors in response! After a night of no sleep, sleep drive will be very high - and that makes sleep more likely on subsequent nights as long as we don't do anything to reduce that sleep drive (for example, by doing things like napping, staying in bed longer, or being sedentary during the day).