How Jim stopped chasing after sleep and put over 10 years of insomnia behind him (#42) скачать в хорошем качестве

How Jim stopped chasing after sleep and put over 10 years of insomnia behind him (#42)

Ready to get your life back from insomnia? Learn more about the sleep coaching programs I offer at https://insomniacoach.com Jim struggled with insomnia for over 10 years. At first, he thought it was a symptom of heavy drinking, a poor diet, working late, and experiencing a lot of stress. However, the insomnia stuck around even after Jim addressed these issues. This led to many years of ongoing sleep disruption, fear, frustration, and anxiety. In this episode, Jim shares the changes he made that helped him put his insomnia behind him. Instead of chasing after sleep, he began to spend less time in bed and always got out of bed at the same time every day. He started to get out of bed at night instead of staring at the ceiling for hours. Instead of spending time before bed doing things in an attempt to make sleep happen, he simply set aside some time to unwind and do things that were relaxing and enjoyable. Ultimately, Jim stopped trying to fight or avoid nighttime wakefulness. He stopped trying to fight or avoid the difficult thoughts and feelings that often come with nighttime wakefulness. Today, Jim knows that he can still enjoy really good nights of sleep — even after the most stressful days — because he is no longer engaged in a competition with sleep. Chapters: 00:00 Introduction 02:28 Starting the Conversation With Jim 02:46 Root Causes: Alcohol, Caffeine, Diet 03:54 When Sleep Became Dysfunctional 04:11 What Sleep Looked Like During Insomnia 05:42 Daytime Impacts of Poor Sleep 06:50 Failed Attempts to Fix Sleep 08:30 The Sleep Study and Paradoxical Insomnia 09:54 Uncovering the Real Problem 12:00 Retraining the Brain for Sleep 14:00 Understanding Perpetuating Factors 15:47 Discovering What Truly Helped 16:59 The Role of the Sleep Buffer 17:53 Consistency With Wake-Up Time 18:32 Redefining the Bed and Its Purpose 19:13 Getting Out of Bed When Awake 20:17 Shifting Relationship With Difficult Nights 21:53 Gaining Confidence in Sleep 23:03 The Misleading Term “Sleep Restriction” 24:08 Matching Sleep Time to Sleep Need 25:47 Benefits of a Consistent Wake Time 26:44 Enjoyable Wind Down Time 28:32 Avoiding Sleep Effort and Pressure 30:19 Making Wakefulness at Night Less Stressful 32:13 Breaking the Clock-Watching Habit 33:53 Tapering Off Sleep Supplements 36:01 Staying Consistent Through Sleep Disruption 38:17 Expanding the Sleep Window Gradually 39:31 None of These Techniques Create Sleep 41:04 Stress No Longer Disrupts Sleep 43:03 It's Not Stress—It's the Struggle 44:53 Making Space for Difficult Thoughts 45:57 Life One Year Later 47:32 Energy and Focus Have Returned 48:59 Final Advice for Others With Insomnia 51:38 Closing and Farewell ▶ Subscribe to the Insomnia Coach channel (and be sure to click the notification bell afterward​ so you don't miss any videos):    / @insomniacoach   You can subscribe to the Insomnia Coach® Podcast through the following platforms: Apple Podcasts: https://podcasts.apple.com/us/podcast... Google Podcasts: https://www.google.com/podcasts?feed=... Spotify: https://open.spotify.com/show/2eVnnso... Stitcher: https://www.stitcher.com/s?fid=432360 TuneIn: https://tunein.com/podcasts/Health--W... PodBean: https://www.podbean.com/podcast-detai... iHeartRadio: https://www.iheart.com/podcast/269-in... 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-train... You can also find me here: Website: https://insomniacoach.com Twitter:   / insomniacoach   Facebook:   / insomniacoach   Instagram:   / 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