10 evidence - based techniques to treat Insomnia. How to sleep better and cure insomnia.

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Күн бұрын

Forget sleep hygiene, that cannot and will not get to the root cause of insomnia. This video does!
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About:
Joseph Pannell is a former chronic insomniac of 20 years who overcame it with CBT-I. After training in the field he now works with the Sleep Charity, mans a national sleep helpline and runs an online sleep consultancy business. He has worked with some of the largest organisations in Britain including Network Rail, The Ministry of Justice and NHS Health Education England. He has helped thousands of people, just like you transform their sleep.
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INSOMNIA TALKS and the information provided by Joseph Pannell are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. The views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health and do not make any behavioural changes before doing so.

Пікірлер: 43

@marjierobinson564 Жыл бұрын

Into my second week after reading your book …..23 yrs insomniac ! I have a feeling this is going to beat it ! Thankyou ! ❤

@InsomniaTalks Жыл бұрын

Hi Marjie, thank you so much for your comment. That's only slightly longer than I had it and if I (and everyone I work with) can do it most certainly you will too! Really glad it has helped you, if you had the time to leave a review (just a copy and post of what you said already) or just click the stars on the book I would really appreciate that UK amazon.co.uk/ryp or USA amazon.com/ryp Any questions going forward that I can help with, ost them to any video on the channel and I'll get back to them! Joseph

@InsomniaTalks 2 жыл бұрын

To expand on point 5. 7 hours is fairly typical however sleep is like shoe size, there is no one size fits all. Some people will only need 6 hours of sleep and wake up bright as a button and some people will need more. I personally need 6.5, I know people who need 7.5 and I have met people with the short sleep gene who only need 5.5 hours so don't believe that we all need 8 hours of sleep!

@tiaarpson9262 3 жыл бұрын

This is the best most amazing talk about sleep I have ever heard in my entire life! Especially the bit about the wolf, that's exactly how I feel when I can't sleep....

@InsomniaTalks 3 жыл бұрын

Thank you! Yes sleep is actually very simple - if you have a drive to sleep and you are not hyper aroused you will sleep! that's what the whole book boils down to - there is nothing you can do to force it. When I was 5 I knew this, if somebody asked me how I MAKE myself sleep I would have laughed, so it took me 20 years and seeing one of the best sleep physiologists on the planet to re learn what I instinctively knew when I was in primary school!

@maanjawarani6093 3 жыл бұрын

The sad part is we have no concrete solutions with the doctors for insomnia and sleeping pills is what one try’s to resort to .Please put more and more videos to help and guide people suffering from insomnia. I’m battling with it for years myself.

@InsomniaTalks 3 жыл бұрын

Thanks Maan!, in terms of doctors prescribing sleeping tablets, yes it is the norm but it's not by design, the average training a UK medicine student has for insomnia is 1.5 hours and that includes sleep apnea, parasomnias etc so I think sleep hygiene/sleeping tablets it is really a problem with the training side of things. Yes I will do! alsso I talk about this a lot more in the book in a chapter called "Doctor Knows best?" and in a chpater called "Insomnia as a Primary condition" but you can read the first 3 chapters for free on Amazon and I think just these 3 chapters alone will give you a great understanding of your insomnia. Best of luck with the behaviour changes I discussed in the video, they are hard initially but they are incredibly effective!

@colinpatrick2729 3 жыл бұрын

@@InsomniaTalks yeah i'll second that was told to try humming myself to sleep by a doctor :( . Had severe insomnia years ago then sorta went away gradually. Especially on holiday after being knackered from a long day or working overtime and falling asleep at 10pm on a sat night lol. It does get better but its still tough mentally when your going through a new episode due to a series of stressful triggers at the one time

@joelarkin1767 Жыл бұрын

What you mean get up every day at the same time. my problem is that I wake up at 3 am and can't go back to sleep

@sallyr2343 3 жыл бұрын

Thank you, thank you, thank you! I've been to the doctors so many times and always get told the same things which are not working - it's so frustrating. This is the first video I've seen which actually makes sense. I still never feel sleepy tho, what can I do?

@InsomniaTalks 3 жыл бұрын

Hi Sally, thank you for your kind comment. Yes I had exactly the same experience going to the doctors and I felt the same. The training for insomnia doctors receive unfortunately is very low so sleep hygiene and sleeping pills are still the norm (not that you should feel any guilt about taking tablets if you do, your body is doing something you can't control and you don't know how to fix so if given tablets of course you take them, I did too! ) as for never feeling sleepy, yes this is so common and the most common question I am asked, but if you feel the behaviour changes I teach in the video and set yourself a sleep window - trust me you will get that sleepiness back! hyper arousal is also a key component why you never feel sleepy and as this lessens you will start to feel it again I promise!. i uploaded another video on this as I get this question so much. Thank you for your comment, doing so will really help this channel grow so will not only give me the opportunity to help you but also many other people so I really appreciate it!

@lisah8677 3 жыл бұрын

I found your channel via the facebook insomnia group and omg, I really feel understood by you and feel like this book will help me finally getting a full night sleep! Thank you so much!

@InsomniaTalks 3 жыл бұрын

Thank you for getting it! I'm sure it will help you and thank you for getting in touch. The books only been up two weeks but i'm so happy it is helping people already, thanks for your message I loved hearing it.

@lisah8677 2 жыл бұрын

@@InsomniaTalks I am back after 3 months of uninterrupted sleep, your book helped me to realise things and your videos were the last puzzle pieces I needed to overcome my insomnia! Thank you very much :)

@InsomniaTalks 2 жыл бұрын

@@lisah8677 That's amazing to hear! Good stuff, well done for putting in the work to change your habits around sleep, it can be really hard. Really pleased that I could help you! Cheers, Joe

@HereComesTheSmartAlec Жыл бұрын

@@lisah8677 what ended up working for you?

@InsomniaTalks 11 ай бұрын

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@Flello001 3 жыл бұрын

Awesome video man! One question - how would you advise rest for someone with a very active brain (hopefully excluding ADHD or I should see the docs!)

@InsomniaTalks 3 жыл бұрын

Hi Conner. Thank you!. Yes defiantly see the doctor if you have any health concern as this video is not here to provide medical advise. As for the active brain. Yes I understand that. I'm going to add that to point number 7 - understand what causes and perpetuates insomnia. I myself during my own insomnia thought, I can't sleep because I have an over active brain so if I can fix that, then my insomnia will go away. But do you know somebody, or know of somebody who also has an over active brain who does not have insomnia? If you follow the behavior changes to build a strong sleep drive and condition the brain to see the bed as a place of sleep then over active brain or not you will sleep! Thanks for your comment, it helps this video be found and appear as a rceccomendation so you have really helped me out. Cheers

@kl3625 3 жыл бұрын

I used to have insomnia really bad. I was fearful of the bed. Now I do have some bad habits like not getting up at the same time in the morning I think that will really help me. But I have another question I really enjoy listening to KZfaq videos in bed and I just thoroughly feel relaxed. Is that OK? Even if I wake up? As long as I’m not anxious?

@InsomniaTalks 3 жыл бұрын

Hi, Yes that' fine! everything I teach is to reduce the anxiety, stress, obsession around sleep. So if you are in bed and you feel happy and relaxed and you are not trying to force sleep and that works for you then go for it. If however in bed getting stressed and anxious and that leads to that hyper arousal then leave the bedroom after that. Yes getting up at the same time is key! it's hard initially but once it becomes habit you will sleep so much better that you don't want to lie in (but if you do from time to time that's ok too, you don't need to be perfect just good enough) Thanks for your comment

@Tametrius Жыл бұрын

Go to bed when your tired Wake up at same time everyday If in bed but start feeling uneasy - do something enjoyable immediately Spend less time in bed (quality over quantity) don’t strive for the amount of hours of sleep

@maturomero47 Жыл бұрын

Hi Josph, I have been suffering from insomnia since last year September 2021 and I also thought my insomnia was extraordinary. I feel little or no tiredness and always feel super fit! I hardly feel any relaxation either. I only sleep sporadically and from time to time I don't know if I'm sleeping! I now know that it has to do with the Hyperousal! I've been following Daniel Erichsen's channel for a week and I've learned and understood a lot there! During your interview, I noticed that I have the same symptoms as you. I understood the connection, but this lack of tiredness bothers me. what is the best way to proceed?

@InsomniaTalks Жыл бұрын

Hi Maturo, take a look at this video and then read the desription where you will find out how to set yourself a sleep window! Thanks for your comment.

@maturomero47 Жыл бұрын

@@InsomniaTalks thank you! Do you habe any troubles now with sleep? How you handle now your sleep during the normal day? Are going to the Same to bed and still wake up at the same time for the rest of your life?

@InsomniaTalks Жыл бұрын

@@maturomero47 Hi maturo, I sleep like a normal sleeper now. Not perfectly as there are so many variables that can affect sleep, but good enough. I say look good sleepers I sleep well about 80% of the time. The difference is I can now accept poor quality sleep now and again as I know it's normal. Yes more or less I get up at the same time every single day (not always - once you fix your sleep problem you can have a balance) but I don't go to bed the same time every single day as I only go to bed when I feel sleepy. Becuase I have a fixed wake time this tends to be the same time each night but I don't set my wake time by my watch. Thanks for the question.

@user-nd3ki2mh9i Жыл бұрын

Thank you for this video! I have a question i hope u see my comment, so sometimes i really feel sleepy and tired, i go to bed, then suddenly my mind is so awake and so aware of every second i spend in bed, even when im not anxious that still causes me problems with sleeping, do u have any tips on how to stop being hyperawareness?? Thankss again

@InsomniaTalks Жыл бұрын

Hi Strawberry, thanks for the comment and my apologies for the delay. So yes the brain here has been trained to associate the bed with worry, wakefulness and thinking. Please take a look at this video: kzfaq.info/get/bejne/qK2Jotadr7mRXZs.html Also you need to tackle your thought patterns in a much more constructive way so that you deal with pro actively and not in bed - Please do an internet search for Nick Wignall - The Thought Record - If you really want to tackle your thought patterns properly however I have tonnes of techniques in both my books - Links in the description to find them!

@user-nd3ki2mh9i Жыл бұрын

@@InsomniaTalks thankss for ur reply too, and my awareness is that whenever or wherever i wanna sleep not just my bed, the moment i close my eyes i feel so aware of sleep coming, simply i think it's because my brain isn't busy focusing on something else, and im not worried sometimes it's just because my brain doesn't think of anything else it's like im waiting for sleep to come abd it doesn't it's like a loop, should i make my brain busy with something else so i won't focus on sleep? ...i hope it makes sense

@InsomniaTalks Жыл бұрын

Hi, so this has become a habit that the brain has learn't so following the advice in the video can be very helpful. Also rather than trying to challenge or reframe your thoughts or trying to make yourself think of something else so you are not just lying in bed hyper focused on sleep you can replace this with simply repeating the word THE in your head. This is a very simple distraction technique and distraction has been proven to be very effective at helping to tackle unwanted thought patterns.

@gadshillfarm 2 жыл бұрын

With respect to getting up at the same time each morning, do you suggest setting an alarm? For us insomniacs, at least at the beginning, would/could setting an alarm become an additional stressor?

@InsomniaTalks 2 жыл бұрын

Hi, yes definetly I would suggest setting an alarm as it will be very hard to get into the routine without. Overtime however once you have regulated your sleep drive you will find that you routinely wake up just before the alarm. It may slightly however a fixed wake time is the most imortant thing to curing insomnia so a bit of short term pain/a slight increase in anxiety will be worth it for the long term benefits you will recieve, also the anxiety will only be temporary , once you start seeing improvements it will reduce

@gadshillfarm 2 жыл бұрын

@@InsomniaTalks thank you! Can I ask you another sleep related series of questions? Question 1: I've been reading about nose breathing vs mouth breathing at sleep. When I do (finally) sleep, my mouth is open and I'm probably a bit of a mouth breather. I've read this can lead to worse sleep and potentially sleep apnea. This becomes another stressor for me as I am in bed getting ready for sleep. Question 2: sleep trackers on smart watches. The sleep trackers also measure spo2 (pulse oximeters). My spo2 levels, according to my smart watch (which I'm been using since July) show a lot of variability in my spo2 levels and they (supposedly) drop pretty low. Before my insomnia started (I was sleeping well up until mid-August) I would wake up refreshed, sometimes my mouth would feel a bit dry (indication of breathing more through my mouth). Kind of wondering if I should just take off the watch at night as it can become another stressor for me right now.

@InsomniaTalks 2 жыл бұрын

@@gadshillfarm Sorry it took a very long time to respond, for some reason this didn't come up as a notification so I missed this comment. RE mouth/nose breathing. X isn't the problem - worrying about X is! what I mean by this is you can subsitute X to mean anything. If I have a meal too late before bed will this interfere with my sleep? it may ever so slightly, but worrying about it and obsessing about it and NEVER eating a meal late ever again will definetly have a massive impact on your sleep. Put it this way, is worrying about whether or not you breath through your mouth something that a good sleeper would even think about? The answer is of course no! So no don't wory about mouth or nose breathing, it doesn't matter. Yes take the sleep tracker off! they are not accurate and they just create more anxiety, worry and obsession around sleep, the best sleepers make no effort to sleep whatsoever and don't care about how much or little they sleep on a given night. Instead of trying to control/monitor sleep in the short term focus on building good habits and behaviors to help you sleep over the long run and the most important things you can do are go to bed when sleepy and get up at the same time! Cheers

@frankbiden1171 2 жыл бұрын

Hello, thanks for this wonderful channel. I have a question I have been suffering from insomnia for a year now I only sleep 1 to 2. Well, I worry about sleeping and not sleeping and how it will affect my life, but what adds to my anxiety and obsession is watching people claim they haven't even slept for a minute in 30 or 20 years and say nothing works for them, even sleeping pills don't do them any good. I've seen a lot of them. This made me think I would become like them. Is this true.

@InsomniaTalks 2 жыл бұрын

Hi, thanks for your message, this is known as paradoxical insomnia (formally called sleep state misperception) saying you haven't slept in 20 years at all is like saying you haven't drunk for 20 years, it's impossible. If you were to analyse these people in a sleep lab, they would be sleeping they just wouldn't remember / know they are sleeping. As for you only sleeping for 1 - 2 hours, you will also be sleeping for more but due to hyperarousal / poor quality sleep you will be massively underestimating you sleep duration (I have an entire chapter where I talk about this - multiple studies where they have patients in a sleep lab have shown that people with insomnia massively underestimate sleep duration) Here is an article about paradoxical insomnia www.medlink.com/articles/paradoxical-insomnia

@frankbiden1171 2 жыл бұрын

@@InsomniaTalks Thank you very much I appreciate your consideration

@James-yu5fp 2 жыл бұрын

@@InsomniaTalks Hello sir, does your book and these methods treat paradoxical insomnia, or is this insomnia a special kind that cannot be treated because I am afraid that I have this?

@InsomniaTalks 2 жыл бұрын

@@James-yu5fp Hi James, full blown paradoxical insomnia is rare (i.e thinking that you literally have not slept at all for 6 months) sleep underestimation however is incredibly common in fact far more often than not, I for example used to think that I only slept for 3 - 4 hours a night but during my course I had a 5.30 sleep window (which I slowly built up week by week) within 4 days I couldn't keep my eyes open so that proved to me that I must have been sleeping much more than the 3 - 4 hours than I thought I was getting (otherwise that wouldn't have happened) So... if you are in the first camp of 'I literally have not slept one wink for months' that sounds more like paradoxical insomnia, it doesn't treat that, and I would advise speaking to a sleep physiologist as they specialise in other sleep disorders. if your are in the second camp (which is more likely) whilst I can't make a diagnosis over the internet that would be your bog standard insomnia which the book will help you with!

@James-yu5fp 2 жыл бұрын

@@InsomniaTalks Thanks for your response. I understand from you that paradoxical insomnia is a rare disease, that is, you do not feel sleep at all. I mean, if I say that I slept an hour or 30 minutes, does that mean that I do not have this?

@user-kd3xt4kn7w 3 ай бұрын

Your program says you cant help severe anxiety, mine is pretty severe so i feel i cant be helped. How bad is severe? Such a spectrum ya know

@InsomniaTalks 3 ай бұрын

Hi, where does it say this as I will need to edit. People with insomnia are 18X more likely to suffer from anxiety so it will rule everyone out if it was not for people with anxiety - I believe I specify if you have sui****l thoughts (starred this out to prevent this message getting auto blocked) or anxiety is so severe you are unable to make behavioural changes then it is best to get support. If you could please let me know exactly what it says and where I'd appreciate as I may need to have my website editor change the wording / clarify - but no, if you are able to make behavioural changes then this programme will be suitable. Thanks