Norma, so glad you did and - thanks for the encouragement 🙂

Ann! Thanks soo much for this kind comment 😊 And you know, the emperor’s new clothes just came to me… it’s quite obvious in a way, someone just has to be that kid 😝 Hopefully soon everyone will see this and the world will sleep a bit easier!

Oh my this was sooo nice to read just now 😊! So glad and you know, this is the hope, that we can teach others, especially our kids, and then see education spread. Thanks so much for sharing 🙏

And you’re not the only one! So happy it resonated 😊

So glad it did!!

Hi Alex, you know, seeing this can easily lead to self criticism and pressure and anxiety…but we can also see that we have gained some true clarity…and from awareness, change happens 🙂

Thank you for your heartfelt comment! We want to assure you that your comments are seen and deeply appreciated. We're grateful that the message resonated with you and that it's contributing to a meaningful conversation. Your support means a lot, and we're glad it made sense to you. 💙

So so glad you’re hearing this from many who had your experience 😊 and indeed, I think it’s so tricky with the “gold standard” creating so much struggle for so many! Hopefully we can change this

Katherine, so glad it reasonated, seeing why things didn’t turn out the way we wanted is the first step towards where we want to be

Hi! I watched the video and I’ll say that the part on sleep pressure vs arousal, that’s good! That’s part of the gas & brake model I use. The circadian vs homeostatic drives (two process model), the adenosine/melatonin, the environmental factors.. that’s to me is all just confusing. Those points don’t hold up to scrutiny (like why do people sleep well in Finland?) and why do people with all kinds of “bad” habits sleep well? And as for your comment, send it to the link on the sleep Coach school website and I’ll reply in open class!

The gentle way is what really helps, like you say, not pushing ourselves. Finding value in the peace there can be at night, and much else you said here - it can really help. Thanks much for sharing 🙏

Hey Don! You know, this is a very common concern. We always hear about how white light or blue light will affect our melatonin levels and then disrupt sleep etc. Reality is - there isn't any data or studies showing that light causes insomnia! In fact, there's tons of evidence to the contrary. Firstly, if you ask people who sleep well what they just before they turn off the lights and go to bed, they're on Netflix! Why don't they get insomnia? Because, they're not even thinking about white and blue light! Check out this really interesting paper. They show that in societies with no electricit, pre-industrial societies, people sleep exactly the amount we do here - about 6 hours. Also, they go to sleep much after it becomes dark and rise much before it becomes light outside! In fact, sleep pattern has more to do in these societies with temperature. This paper and much more has convinced me that we're confused about melatonin. I think the main zaitgeber historically was temperature. I think melatonin has no to microscopic impact on how we sleep. www.researchgate.net/publication/282876061_Natural_Sleep_and_Its_Seasonal_Variations_in_Three_Pre-Industrial_Societies So in conclusion, yes this is an illusion/myth! Hope this helped Don and I'm onto your episode, if nothing else comes up, tonight!

The Sleep Coach School thanks for that Daniel,I’ve just scanned over the paper it’s very interesting I will read it in depth tomorrow.You‘ve put my mind at ease knowing that I can check my phone watch Netflix etc without worrying it will disturb my sleep especially my sleep onset. Looking forward to the episode if you have time, which I’ll get in the morning over here in the UK!

Donald Stokes. Newcastle upon Tyne UK. Glad you found the paper and, that you’re at ease with enjoying the time before bed!! Talk soon!

Hi Kelvin, you know, on one hand it’s our fear to lose sleep that keeps us thinking sleep is fragile and that can keep us in some struggle. On the other hand, if we push ourselves to stop something that has given us some peace in order to sleep - that’s also an effort! I think doing what we feel like, with sleep not being a factor, that helps much.

@@thesleepcoachschool8192 Thank you, Daniel

Anytime!

Right?! Totally, I’ve heard so many times how this caused a ton of stress for no good reason. Timelessness is the answer to sleeplessness imho!

Sorry you did… but glad you’re here now 🙂

Hi! It’s often really helpful to review 👍 Bedtime is basically the way I see really helpful to keep fuzzy, to have not rules, to look for no clues, to not monitor, to not look for any ideal conditions. So the first thing we can learn here is a practical thing about cues. When somebody says that you can go to bed when you feel sleepy, that sounds pretty reasonable. But what can happen is that you start looking for signs that you are sleepy and a cue for going to bed. And then an effort has been created. Because the idea behind this behavior is that if you find the cue and follow the cue, then you’ll sleep more or better. And whenever we do things to achieve sleep, we have some trouble sleeping. Here’s the thing - sleepiness naturally happens when the body is in need of sleep and we are not hyper aroused. Now looking for sleep cues, actively checking ourselves to see if we are sleepy or not, that makes us hyper aroused and this in itself makes sleep cues absent! So I think it’s helpful to not know the time, and not look for cues to determine if you can be in bed or not. Rather you can just do what you feel like. If you want to be in bed, great! If you want to be elsewhere, great! When you no longer are looking for or following cues, then things fall into place by themselves! Now second thing we can learn about is the Houdini effect! - One of the most common puzzling experiences is that you can go from feeling sleepy to suddenly not feeling sleep at all! You can literally be having a hard time keeping your eyes open and the moment you go to bed you’re wide awake. When this happens, it seems like sleepiness has vanished, like sleepiness disappeared. But in reality, that is not what happened. It is simply that hyper arousal has increased and it’s masking the sleepiness. In the evening, when you are actually wanting to be awake, sleepiness is experienced because you’re not resisting being awake. But the moment you want to sleep, in that moment you also don’t want to be awake, and that alerts the brain and makes you wide awake! The sleepiness didn’t disappear, it was simply masked by hyperarousal. Now it is important to know that this is completely normal. Imagine that you were really sleepy and then suddenly realized that your oven was on, then you do want to become very alert immediately for safety reasons! Why this happens for no particular obvious reason when you have trouble sleeping is the subtle change of your state of mind when you go to bed. When you want to sleep, that means that you don’t want to be awake, which means that being awake is a threat. And just like the oven being on immediately wakes you up, so does thinking “what if wakefulness comes!”, and that is why you immediately feel awake! So what should you do if you’re having this Houdini effect? Just being aware is really all needed! Because when you understand it, then there’s no mystery. And when there’s no mystery, you worry less and less and eventually it doesn’t happen any more! Now let’s look at the idea of the timeless sleep window! - The timeless sleep window is really there simply as a nudge towards less attachment. It is a way to sort of make yourself try less and let go of attempts at controlling sleep. There is often confusion about the main purpose. In traditional CBT there’s a lot of emphasis on making yourself stay awake for a long time so you feel sleepy. It is true that sleep drive is important, but anything you do to make yourself sleep becomes an effort! This includes making yourself stay up late! Remember, insomnia is not a problem of not being sleepy, it is a problem of trying too much to sleep. So the way to think of the sleep window is that it is simply a nudge in the direction of trying less. When you give yourself less time for sleep, and you no longer know the time at night, these again are important psychological steps towards trying less, being willing to have less control. What exact time you get up or what exact time you go to bed doesn’t really matter! What does matter is not focusing too much on the time. It’s also important to set it and forget it. Decide upon sometime and then don’t question it. This will free your mind to think about more pleasant things! In fact what also helps a lot is not knowing the time at night. Deciding what time to get up in the morning and then making a decision to stop checking the time at a certain time in the evening. Not knowing the time is a very powerful way of letting go of control! Finally, I think it’s important to be generous and to go a gentle path of no pressure. Is very tempting to say that you will have a very narrow sleep window so that you feel really sleepy and then you reach your goal faster. But that’s a way of pressure! Think about when people try to lose weight. The reason most people don’t do well is because they choose an extreme diet that they can’t stick to for more than a few weeks. It’s the same with sleep windows. Many people choose a really tight window and then they become frustrated and pressured because it’s not something they can do forever. If someone decides not to do a diet but rather change their lifestyle to something they can do forever, then there’s no pressure! Then they lose weight easily. If you choose a sleep window that’s for example 8 or 9 hours, that’s pretty close to what most people do anyway so you can do that indefinitely. That’s the way! - Finally, a common question about whether to delay bedtime to have more sleep drive. This is often tempting, but what’s so tricky is that when we try to have more gas, we increase the brake! A good question to ask oneself is - do you think you spend too much time asleep and too little time awake? If the answer is no, then this means there’s plenty of wakefulness which creates plenty of sleep drive! Not need to try to up this, it just creates struggle. Making being awake something we look forward to, something acceptable, this does help!

Hi Wasim, Sorry to hear this but, I’m glad things were easier before the time change. To me, this can be so helpful, because we get to experience the magic of letting things be. A schedule can’t make us sleep well if we are scared. But, a schedule can make us think “now I don’t have to do anything”, and this is where the magic comes from. The lack of effort, when we aren’t trying, then sleep happens by itself. When there’s a time change, some fear can return, and then we think we have to do something again. But then when we see all this, we can see that the time change in itself isn’t what matters, but how we thing about it. And then things get easier and easier 🙂

Dear Chen, have you checked your thyroid? Thyroid givea great anxiety. I was like you, sleeping with benzo. Selenium greatly reduces anxiety and panick attacks. If you are nutritional deficient, any therapy in the world won't help. I had severe anxiety all day long, not only related to sleep. But I would freak out when night came. I hated sleep so bad. I'm sure you may have leaky gut, adrenal fatigue, proly fatty liver. You may want to check those and also give up coffee, chocolate, sugar, dairy and gluten. There is anti-anxiety diet. Also, check Daniel Amen for anxiety issues. He's a top psychiatrist.

@@Arrasel check everything i am healthy super healthy....

@@pelilin2519 anxiety doesn't come out of heaven. If you have it, there's something wrong. It has an organic cause. Anyway, you can take selenium, see if it helps. It costs you nothing.

Arrasel anxiety is from the amygdala part of the brain.... it is responsible for fight or flight. But about sleep it is perceived threat... it make sleep an issue where it is not supposed to be an issue

Chen, I know all of these stuff. Yes, the amygdala is hyper active. But why is it? What calms it down? The GABA neurotransmitters. Where are they made? In the gut. What's also produced in the gut? Serotonine. Now, if you have leaky gut, you're kinda screwed for that part of the story. Did you know bipolar disease is triggered by a bacteria in the intestinal tract? And a study showed that supplementing with Lactobaccilus improved depression in depressive patients? Isn't anxiety a psychiatric illness just like depression and bipolar disease? Your brain is not in your head. It's in your gut. Your microbiome affects your health. If you crave sugar and bread, I already know what microbes you are feeding daily.

I'm truly sorry to hear about the challenges you've been facing. It sounds incredibly tough. We're here for you and glad that you found our content. Remember, you're not alone in this journey, and seeking support is a positive step. Just a quick heads-up: we're hosting live Q&A sessions most weeks and we'd love for you to join us! It's a great chance to ask questions, share insights, and connect with others in the community.

You guys are great!when will be the next live session so I could present to you the couch issue haha?@@thesleepcoachschool8192

You guys are great!When will be the next live session so I could present to you the couch issue haha?@@thesleepcoachschool8192

Hi! Knowing that in context of watching an exciting movie we would have palpitations but it think it strange, knowing that it’s all about context - that helps!

Hey..SO from your comments it seems that you have insomnia & somniphobia too. Can you share what you did to overcome.

@@rahulpardeshi6646 No. I don’t have somniphobia ! This is really what I’ve learned, Somniphobia does not really keep me from sleeping. But instead the worries that I have somniphobia that is really keep me from sleeping. After pondering it for some time, I was able to get better. Now? I am so doing well and I sleep just like before.

@@superoli5308 Hi, how did you overcome the shakes?

@@LouellaMagtajas Hey sup! Wow. It’s been a year since I commented. Life update: I’ve been so much better now through the education of course sir Daniel provided. I overcame my shaking just simply IGNORING it. I know, it’s easy said than done, but come to think of this, the more attention you give to it the more it becomes apparent. Always remember that our brain was designed to look at what’s wrong hence deploying SELF KINDNESS through ACCEPTANCE plays a vital role. I totally understand if you’re going to think that it doesn’t make sense to you for now, but by consuming all the contents you need to understand (education) you’ll soon realize it eventually. Always remember YOU’RE NOT ALONE!! I GOT THROUGH IT AND SO YOU WILL. When I was in this struggle I thought I wasn’t gonna make it but now? I can’t even remember I commented on this video if you didn’t replied to my comment. Just hang on and it’s not gonna be an easy road but you’re going to be fine because our body will eventually calm after some education.

100%, I think your observation in itself takes the myth down

Hi! I think there really aren’t any “shoulds” because sleep and peace of mind require nothing! This said, being willing to experience discomfort often helps

@@thesleepcoachschool8192 Thank you Sir, makes sense if you avoid something it doesn't solve the problem. I get it.

Rudy! We have an entire playlist actually on these sleep wake transition events! Check it out: Hypnic jerks, hypnic awareness and other common issues. kzfaq.info/sun/PL6RQ1GS7B1ci1B__oGwLvLaJ9Da1lmIKs