CBT For Insomnia: How To Sleep Better and Cure Insomnia

Рет қаралды 64,670

Күн бұрын

Learn how to sleep better and cure insomnia with cognitive behavioral therapy for insomnia (CBT-I), the most effective way to treat insomnia. This video presents an overview of the CBT for Insomnia program developed by Dr. Gregg Jacobs at Harvard Medical School. For more detailed information about his online CBT-I program, please visit www.cbtforinsomnia.com. You'll find my free Self-Help for Insomnia Course at www.selfhelptoons.com/insomnia
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➡️ Free CBTI Self-Help Course: www.selfhelptoons.com/insomnia
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Woman on Couch, Tired Man Standing, Tired Woman Holding a Clock, Sleepy Man in Front of Computer, Man Sleeping at Desk, and Woman Lying in Bed (edited head from original image and added it to the bed) by Vector Toons (vectortoons.com/) CC BY-SA 4.0 (creativecommons.org/licenses/..., from Wikimedia Commons
0:00 Introduction
0:20 CBT for Insomnia
3:40 Guided Relaxation Response
4:10 Negative Sleep Thoughts
5:03 Positive Sleep Thoughts
8:44 How Much Sleep Do We Need?
8:50 Core Sleep: 5.5 Hours
10:25 Sleep Promoting Thought

Пікірлер: 90

@thelofitime Жыл бұрын

People who sleep well at night do not even know how lucky they are.

@Ghosdeadly Жыл бұрын

Amen

@jessicabev Жыл бұрын

It’s like they have super power I wish I had

@ATAXIA424 Жыл бұрын

@@jessicabev god yes....

@HarpethRealty 8 ай бұрын

Yasssssss

@waynecoy8160 4 ай бұрын

Hell yeah.

@Jordan-li7fx 11 ай бұрын

For some people it's not about the thoughts - their body just doesn't turn off.

@karenpearman1899 9 ай бұрын

YES!!!! That is me!! It's not the thoughts, but the energy that keeps running.

@jelynlim03 3 ай бұрын

@@karenpearman1899find routines to let out your energy, like working out and activity that you enjoyed

@Eddie.1995 Ай бұрын

Yes me too, I just have controlled my thoughts, but still my body doesn't turn off

@bullybar4078 Жыл бұрын

Your examples of negative sleep thoughts are very relatable. I think most people with chronic insomnia would hear those examples and shake their heads in frustration and disgust in all the ways we self sabotage ourselves on a nightly basis.

@marshallderriek1858 2 ай бұрын

Stop thinking about things .. I never thought about that idea .. now I have something else to think about

@tessapascual3732 5 ай бұрын

I’ve been needing to hear this! Chronic insomniac here because of the negative sleep behaviors. No more! Goodbye insomnia, hello sleep 💤

@diatribe5 2 ай бұрын

I’m also glad I watched this video.

@JuanAdam12 9 ай бұрын

I really appreciate the realistic, relatable statements made throughout this video.

@shayelijah777 Жыл бұрын

I find that if I have a really busy day and have a good exercise that I sleep better at night ... I am working towards this in my everyday life... I wish this for us all... So be it, so it is...

@harinisankaran897 Жыл бұрын

So true

@timgray5763 7 ай бұрын

I Had chronic Insomnia for 8 yrs getting 5 to 15 min. of sleep for 8 months because what the doctors gave me for it was everything they had in every combination , after the 8 months I quit doctors, and started smoking 35% thc indica ,and that got me sleeping for about 4 to 6hrs. I told the docs this and they frowned at me !!! So some time back I quit all industrialized hygiene products and a week later the chronic Insomnia just went away !!!!!!!! It don’t stop there ,I Had celiac disease, fibromyalgia and peripheral neuropathy also, this is Crippling Nerve Pain, and now I don’t have any Nerve pain like I never had any of these so called diseases in the first place……. Those three diseases are an allergic reaction from the Chemical Glyphosate for me anyway everyone’s a little different …… your welcome in Advance ! Tim.

@BeeRich33 26 күн бұрын

My Sleep Promoting Thoughts happen around lunch.

@lg6134 Жыл бұрын

This is the best sleep video I’ve ever seen. Thank you!

@CovertOpsXX Жыл бұрын

Very helpful, especially examples of reframing, thanks

@liasteinson 9 ай бұрын

I don't worry or have racing thoughts, like someone else said, I'm just awake...

@epiclol9181 3 ай бұрын

u might have a medical condition talk to a docter :)

@liasteinson 3 ай бұрын

I dont have a medical condition

@edwardhyde6001 Жыл бұрын

Brilliant video!

@LidiaStyle 2 жыл бұрын

This video has been very helpful - Thanks!!

@SelfHelpToons 2 жыл бұрын

Glad it was helpful!

@aumnamashivaya4 7 ай бұрын

Thanks bro ❤

@mazklassa9338 2 жыл бұрын

Your videos are really well explained. And just as a side note, your voice is really soothing.

@SelfHelpToons 2 жыл бұрын

Thanks, that nice to hear!

@mazklassa9338 2 жыл бұрын

@@SelfHelpToons that's ok. A lot of people in the comments section are saying the same thing. I know it sounds corny but it's like you were destined for the field of psychotherapeutic work. And just another thing, there's a video audio book here on YT called Six Pillars of Self-esteem - I'm not suggesting you're even emulating him AT ALL but it is uncanny how your vocal style and pacing is so similar to his vice versa. And don't change, it's so good as it is as you are sir!✊🙏

@inspirationalbibleverses6480 2 жыл бұрын

Thank you for this video 😊

@robsmith7119 2 жыл бұрын

I could listen to this guy’s voice all day

@hafidasanaa1414 11 ай бұрын

The best thing in the video other than the great information is that there is no annoying background music 👍 i wich all videos are like that.

@SelfHelpToons 11 ай бұрын

Someone tried to convince me it was really important to put music on my short form content and I thought about it for a while but I just couldn't bring myself to do it. I hate background music too

@j.kelsey9926 2 жыл бұрын

Great stuff.

@SelfHelpToons 2 жыл бұрын

Thanks!

@jorgejorge8878 Жыл бұрын

Man, I'm sending so much love and good wishes your way right now. Thanks for this wonderful video. For anyone who is having poor sleep, know that you are not alone. I know sometimes it seems like you're about to lose your mind, but I can assure you that it does get better if we get to have more positive feelings about life and about ourselves. ❤️

@silaslongshot941 6 ай бұрын

How's this for brain noise? I have tinnitus (ringing of the ears equivalent to about 50+db of real noise), have some stupid song stuck in my head and at least 2 different thoughts going all at the same time. It's like walking thru WalMart TV shop with all the TV's on different channels and you can't turn 'em off. When I do sleep, never more than 3 hours, always waking up about 3AM and that's usually the last real sleep for the night. Going to bed earlier only makes more time to lay there.

@SelfHelpToons 2 жыл бұрын

For more on Dr Jacobs' online CBT-I program, please visit www.cbtforinsomnia.com. You'll find my free Self-Help for Insomnia Course at www.selfhelptoons.com/insomnia. And if you'd like to you'd like to support my channel ⬇⬇ ❤ Join my channel with the JOIN button next to SUBSCRIBE 🙏 Become A Patron www.patreon.com/SelfHelpToons ☕ Buy Me A Coffee www.buymeacoffee.com/selfhelptoons Related Videos: ▶ Habits to Sleep Better & Treat Insomnia kzfaq.info/get/bejne/p52RoLuWybrFo4U.html ▶ Guided Meditation for Sleep kzfaq.info/get/bejne/btB1fMx9vbPIcok.html ▶ Cognitive Restructuring: kzfaq.info/get/bejne/a56CrNd6ytjPnZc.html ▶ Worry/Thinking Period: kzfaq.info/get/bejne/l5N4ZJd_ztW9Zn0.html ▶ Letting Go Of Thoughts: kzfaq.info/get/bejne/e9OPgMWdt8zdnKM.html ▶ Cognitive Fusion and Defusion: kzfaq.info/get/bejne/edaUibCknZeccXk.html

@dr.shyamu7 2 жыл бұрын

Hi very nice video , pls post video for how to face benzodiazipen withdrawal

@goldilockz6517 5 ай бұрын

I’m interested in that as well

@EnglishByORCJA 4 ай бұрын

Hello, I have found this video very helpful. I'm planning to get a 8 to 9 hours sleep regularly but I'm failing again and again to achieve this lifestyle, Does quality matter ?Or does quantity matter? I;m also learning english as it's not my first language.

@newshades7009 22 күн бұрын

I lost my job and my home but i could get to sleep because i had different thoughts than insomnia

@user-xf4vr4qj9o 9 ай бұрын

Amen to NO background music

@karenpearman1899 9 ай бұрын

Really like the videos. Very informative, especially about the core sleep of 5.5 hours (REM + Deep Sleep.) However, I have a FitBit and my sleep app says I get about 6-7 hours of sleep a night, but over 50% is light sleep. My total REM + Deep sleep (core sleep) is less than 3 hours, and I'm exhausted every day. So what can someone do to improve deep sleep and REM sleep?

@McGregor837 8 ай бұрын

4 hours deep sleep

@mickflynn1 Жыл бұрын

Why do i panic when just as i start to fall asleep? Is there something I can do?

@user-kd3xt4kn7w 26 күн бұрын

Your subconscious is excited it can do it. Like "SEE! I CAN sleep." It's so fucking dumb and I have the same.

@andreasdm8193 2 жыл бұрын

this video is very helpful.but the moment i stop caring if i sleep or not i slept easy as fuck

@banjobkp8025 2 ай бұрын

I am wondering how OCD can impact cognitive therapy, where we replace current rituals which may be keeping us awake, with cognitive rituals that become Obsessive?

@SelfHelpToons 2 ай бұрын

Replacing rituals with cognitive strategies could inadvertently lead to cognitive rituals, so it is important to be mindful of the difference between disputing unhelpful thoughts vs engaging in obsessive cognitive rituals to neutralize anxiety or prevent bad things from happening. But cognitive therapy is often part of CBT for OCD, so it can be an effective tool in managing both insomnia and OCD, and not something that necessarily feeds into OCD.

@saajidsuleiman Жыл бұрын

Man insomnia sucks. sometimes i cant even sleep for one minute. Like right now and ive got exam in the morning

@krystian1883 Жыл бұрын

I like you

@DAS2165 3 ай бұрын

What if you have a great life ( no depression or financial problems) wake up every two hours fighting (various and many) CPAP masks while taking one medication after another ???? :(

@TheMonneydollar Жыл бұрын

I‘m always waking up between 4.00 and 4.30 when i need to go to work or when i set the alarm clock. But if theres no alarm clock for the next day and no work i always get better sleep. Does somebody know what this problem is caused by? 😢

@SelfHelpToons Жыл бұрын

This is very common. There's a bit of anxiety or pressure to sleep because you know you have to be up at a certain time, so this makes it harder to sleep.

@TheMonneydollar Жыл бұрын

@@SelfHelpToons Maybe do you know what i can do about it? I'm Thankful for every advice

@SelfHelpToons Жыл бұрын

When we have an alarm set we can sort of prepare ourselves to have to wake up, which makes it harder to stay asleep. Instead of having thoughts like "I know I won't get back to sleep because this always happens to me when I have an alarm" (or whatever goes through your mind) you need to find a way to tell yourself it doesn't matter and to not care that the alarm is going to go off in a couple or few hours. This can even happen if we always wake up at 7:00 a.m. without an alarm even when we don't have to be up then, but if we set an alarm for 7:00, we wake up at 4:30 and can't get back to sleep because we know we have to be up in a couple of hours. It's not about sleep so much as about our thoughts about our sleep.

@barkoko100 Жыл бұрын

I don't even get 5.5 hours of sleep. Even if I fall asleep, I wake up exactly after 3 hours and then start stressing and can't fall asleep again. My situation is probably much worse...

@ATAXIA424 Жыл бұрын

same, I always wake up after 3-4 hours of sleep.. uffff. Has anything helped you?

@barkoko100 Жыл бұрын

@@ATAXIA424 Meditation helps me a bit, the realization that our thoughts are not really who we are, just letting the thoughts move because it doesn't mean I have to get into them. There is no thought that I can think of and give a solution to in the middle of the night, it doesn't really help, there is no point in getting into it. The more I fight and think about sleep the worse my situation is, sometimes it helps me to accept my messed up situation and live with it, paradoxically the more I accept my messed up situation the better I sleep. I still find myself having sleepless nights, but a little less lately. If I still have nights that I don't sleep, I try as much as I can not to get too upset about it, I try to be effective during this time and read a book or meditate.

@lv4313 10 ай бұрын

Is not worst at all I sleep 1 hours if possible if not I don't sleep at all. I will do the opposite of what my thoughts tell me and not dwell if I can't sleep or not I found out that we create this phobia called phobia of wakefulness just thinking so much that night will come and we won't be able to sleep. So i just do things you would usually do before you developed insomnia or don't give two cents if you sleep or not.

@karenpearman1899 9 ай бұрын

I am in the same boat. Hard to go to sleep, then wake up and can't go back to sleep. Have tried every natural remedy out there. The only thing that has helped is CBT for a different issue I had besides poor sleep. I learned how to balance my thoughts. I used to panic and have terrible anxiety over not getting enough sleep, which made things worse. After CBT therapy, I don't sleep any better, but I don't panic or get anxious as much about it, which helps me to deal with things the next day. I'm exhausted most days but am able to keep some balance to things. Good luck!

@hollowinside1962 5 ай бұрын

Insomnia made me jobless

@isaacbai9291 Жыл бұрын

I cannot sleep without sleeping pills. If i go sleep not taking sleeping pill, I would not be able to sleep. not even 30 minutes

@leana.b9481 10 ай бұрын

Same here

@lv4313 10 ай бұрын

I sleep 1 hour if possible if not I don't sleep at all. Even with sleeping meds. I will do the opposite of what my thoughts tell me and not dwell if I can't sleep or not I found out that we create this phobia called phobia of wakefulness just thinking so much that night will come, and we won't be able to sleep. So let's just do things we would usually do before you developed insomnia or/and don't give two cents if you sleep or not

@mrfernandog123 9 ай бұрын

@@lv4313 I try this method but every time feel fatigue or have some symptom of not sleeping I get reminded of not being able to sleep throughout the day

@theresiasinta7730 4 ай бұрын

@@lv4313 but what if I die bcs of chronic insomnia? What if I cannot function in next day? What if I passed out on street...

@lv4313 4 ай бұрын

@@theresiasinta7730 and that's exactly what's keeping You from sleeping. The fear of what is gonna happen if You don't sleep or this and that and that now i said fuck it and whatever happens happens i Will JUST try Will try to función and not fear not sleeping. And it's been 5 months and now i sleep 6-9 hours. I usted to only sleep one hour a day For months if we call that sleep. How many hours do You sleep?

@StuWright 5 ай бұрын

i find this video wishy washy, oh yes no sleep wont affect me, what about the massive migraine? oh naïve one?

@andreasdm8193 2 жыл бұрын

oh you guys cant sleep?I cant wake up xDD

@jfresh2054 Жыл бұрын

The fact that you are telling yourself that you are using cbti to treat insomnia already kissed that opportunity goodbye. Every time your try, buy, or do something for the intent of helping insomnia, whether subconsciously or consciously, you will make your insomnia worse and will not help. That is why it can't treat insomnia because you can't use any technique to help it.

@DivineDianne Жыл бұрын

Not true at all. Studies show that CBT does help with insomnia.

@Holsgolightly Жыл бұрын

That’s not true, it’s the opposite. It’s the fear of insomnia that causes it, you have to face your fear or it gets worse

@-pat-9429 Жыл бұрын

You can control all the aspects around insomnia despite not being able to force sleep. Meaning if you pressure your sleep system, you will eventually sleep. CBTi works but it's brutal.

@tz4954 Жыл бұрын

Grounding/earthing (search in YT) is good at prevent and help fight almost all health problem especially insomnia, it's easy to DIY a grounding mat, sheet or pillow to use at home, NO need to buy.👣🌏

@wesoz1950 Жыл бұрын

Did grounding cure your insomnia? I'm willing to try anything at this point. Have tried CBT for a few weeks but no real improvement to date. 😢

@EnglishByORCJA 4 ай бұрын

@SelfHelpToons 4 ай бұрын

Both sleep quality and quantity are important. Our bodies need to reach deep sleep, which is stage 3 sleep and REM sleep. And we also need sufficient quantity of this type of sleep. The quantity of sleep we need varies from person to person and is dependent on a number of factors.