How Wayne improved his sleep by thinking of it as a friend that doesn’t need to be controlled (#36)

YouTube Video VVVMNUxzTFVlVkEyal9Wc2w1NjI1c2hRLlNIN0wxMU5RX1ow

Ready to get your life back from insomnia? Learn more about the sleep coaching programs I offer at https://insomniacoach.com<br /><br />Wayne’s experience with insomnia began when he was preparing for his board exams. Because he needed to get up earlier than usual, he started going to bed earlier than usual. Unfortunately, this made it harder for Wayne to fall asleep — and, as a result, nights started to become stressful and he began to experience a lot of sleep-related anxiety.<br /><br />In an effort to address this sleep disruption, Wayne started implementing a number of sleep hygiene rituals. He experimented with sleep supplements and started to record, analyze, and evaluate every aspect of his sleep. Unfortunately, these actions — although completely understandable — served only to perpetuate his insomnia.<br /><br />Ultimately, Wayne got his sleep back on track by recognizing that sleep is a natural process that doesn’t require or respond well to effort. He started to go to bed later at night. He started to make some space for difficult thoughts, feelings, and emotions rather than trying to fight them, and he reminded himself that sleep always happens in the end.<br /><br />This process took time but today, Wayne thinks of sleep as a friend — not as an enemy or something to be feared. He no longer puts pressure on himself to sleep and he no longer puts any effort into sleep. As a result, he sleeps well and is living the kind of life he wants to live.<br /><br />Chapters:<br /><br />00:00 Introduction and Disclaimer<br />03:10 Early Struggles and Sleep Anxiety<br />05:05 Panic Before Exams and Supplements<br />07:12 Impact on Daily Life<br />08:26 Trying Sleep Hygiene and Rituals<br />11:15 The 3P Model of Insomnia<br />13:04 Why Effort Backfires with Sleep<br />17:05 Letting Go of Tracking and Control<br />20:32 Learning to Function on Less Sleep<br />22:28 Frustrations with CBT-I Techniques<br />25:04 Rebuilding Confidence in Sleep<br />29:05 Changing the Goal of Bedtime<br />31:14 The Sleep Effort Paradox<br />32:41 Helpful Behavioral Techniques<br />35:04 Letting Go of Rituals<br />37:00 Scheduled Worry Time and Self-Kindness<br />40:05 Thoughts Are Just Thoughts<br />41:13 The Weight of Insomnia<br />42:24 Helping Others Through Shared Experience<br />46:25 Skills That Last a Lifetime<br />47:44 The Night Before the Boards<br />52:15 Accepting Imperfect Sleep<br />55:13 Final Advice to Struggling Listeners<br />57:45 Sleep Is a Long-Lost Friend<br />58:24 Farewell and Thanks<br /><br />▶ Subscribe to the Insomnia Coach channel (and be sure to click the notification bell afterward so you don't miss any videos): https://www.youtube.com/channel/UCL5LsLUeVA2j_Vsl5625shQ?sub_confirmation=1<br /><br />You can subscribe to the Insomnia Coach® Podcast through the following platforms:<br /><br />Apple Podcasts: https://podcasts.apple.com/us/podcast/insomnia-coach-podcast/id1469454957<br /><br />Spotify: https://open.spotify.com/show/2eVnnsowPQAnS4cZX73dEf<br /><br />Stitcher: https://www.stitcher.com/s?fid=432360<br /><br />TuneIn: https://tunein.com/podcasts/Health--Wellness-Podcasts/Insomnia-Coach(R)-Podcast-p1232227/<br /><br />PodBean: https://www.podbean.com/podcast-detail/gz957-98ea6/Insomnia-Coach%C2%AE-Podcast <br /><br />iHeartRadio: https://www.iheart.com/podcast/269-insomnia-coach-podcast-46606122/<br /><br />My name is Martin Reed and I am the founder of Insomnia Coach®. I offer sleep coaching services that give people with insomnia all the skills and support they need to enjoy better sleep for the rest of their lives. I also offer a free two-week sleep training course for people with insomnia at https://insomniacoach.com/sleep-training/?ref=youtube022522<br /><br />You can also find me here:<br /><br />Website: https://insomniacoach.com<br />Twitter: https://twitter.com/insomniacoach<br />Facebook: https://facebook.com/insomniacoach<br />Instagram: https://www.instagram.com/myinsomniacoach/<br /><br />All content found on the Insomnia Coach YouTube 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. The statements and opinions expressed by guests are their own and are not necessarily endorsed by Insomnia Coach LLC. All content is provided “as is” and without warranties, either express or implied.<br /><br />#insomnia<br />#sleep

Insomnia Coach 3.5K views February 25, 2022 7:28 pm

Ready to get your life back from insomnia? Learn more about the sleep coaching programs I offer at https://insomniacoach.com

Wayne’s experience with insomnia began when he was preparing for his board exams. Because he needed to get up earlier than usual, he started going to bed earlier than usual. Unfortunately, this made it harder for Wayne to fall asleep — and, as a result, nights started to become stressful and he began to experience a lot of sleep-related anxiety.

In an effort to address this sleep disruption, Wayne started implementing a number of sleep hygiene rituals. He experimented with sleep supplements and started to record, analyze, and evaluate every aspect of his sleep. Unfortunately, these actions — although completely understandable — served only to perpetuate his insomnia.

Ultimately, Wayne got his sleep back on track by recognizing that sleep is a natural process that doesn’t require or respond well to effort. He started to go to bed later at night. He started to make some space for difficult thoughts, feelings, and emotions rather than trying to fight them, and he reminded himself that sleep always happens in the end.

This process took time but today, Wayne thinks of sleep as a friend — not as an enemy or something to be feared. He no longer puts pressure on himself to sleep and he no longer puts any effort into sleep. As a result, he sleeps well and is living the kind of life he wants to live.

Chapters:

00:00 Introduction and Disclaimer
03:10 Early Struggles and Sleep Anxiety
05:05 Panic Before Exams and Supplements
07:12 Impact on Daily Life
08:26 Trying Sleep Hygiene and Rituals
11:15 The 3P Model of Insomnia
13:04 Why Effort Backfires with Sleep
17:05 Letting Go of Tracking and Control
20:32 Learning to Function on Less Sleep
22:28 Frustrations with CBT-I Techniques
25:04 Rebuilding Confidence in Sleep
29:05 Changing the Goal of Bedtime
31:14 The Sleep Effort Paradox
32:41 Helpful Behavioral Techniques
35:04 Letting Go of Rituals
37:00 Scheduled Worry Time and Self-Kindness
40:05 Thoughts Are Just Thoughts
41:13 The Weight of Insomnia
42:24 Helping Others Through Shared Experience
46:25 Skills That Last a Lifetime
47:44 The Night Before the Boards
52:15 Accepting Imperfect Sleep
55:13 Final Advice to Struggling Listeners
57:45 Sleep Is a Long-Lost Friend
58:24 Farewell and Thanks

▶ Subscribe to the Insomnia Coach channel (and be sure to click the notification bell afterward so you don’t miss any videos): https://www.youtube.com/channel/UCL5LsLUeVA2j_Vsl5625shQ?sub_confirmation=1

You can subscribe to the Insomnia Coach® Podcast through the following platforms:

Apple Podcasts: https://podcasts.apple.com/us/podcast/insomnia-coach-podcast/id1469454957

Spotify: https://open.spotify.com/show/2eVnnsowPQAnS4cZX73dEf

Stitcher: https://www.stitcher.com/s?fid=432360

TuneIn: https://tunein.com/podcasts/Health–Wellness-Podcasts/Insomnia-Coach(R)-Podcast-p1232227/

PodBean: https://www.podbean.com/podcast-detail/gz957-98ea6/Insomnia-Coach%C2%AE-Podcast

iHeartRadio: https://www.iheart.com/podcast/269-insomnia-coach-podcast-46606122/

My name is Martin Reed and I am the founder of Insomnia Coach®. I offer sleep coaching services that give people with insomnia all the skills and support they need to enjoy better sleep for the rest of their lives. I also offer a free two-week sleep training course for people with insomnia at https://insomniacoach.com/sleep-training/?ref=youtube022522

You can also find me here:

Website: https://insomniacoach.com
Twitter: https://twitter.com/insomniacoach
Facebook: https://facebook.com/insomniacoach
Instagram: https://www.instagram.com/myinsomniacoach/

All content found on the Insomnia Coach YouTube 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. The statements and opinions expressed by guests are their own and are not necessarily endorsed by Insomnia Coach LLC. All content is provided “as is” and without warranties, either express or implied.

#insomnia
#sleep