Hi I am a Filipino.. I suffer so much of insomnia for 15 yrs...I'm thankful Soo much for your teaching

I just discovered your channel today and man... I wish I'd done so sooner! Turning my alarm clock around so I couldn't see the time was the first thing I tried on my own, and even just doing that made a difference. Even if I don't sleep well, without knowing the time I lie there and actually *rest* vs. stressing myself out doing math in my head, trying to figure out how much sleep I could "theoretically" still get.

1) I’m glad your mother let you know that your previous video had no sound 2)I’m so grateful to you and so grateful for your approach and the BedTyme app. I literally had tears of relief in my eyes watching this video. You have no idea how much you’ve already helped me-after only one night!

"The goal is to let go of control and let sleep happen by itself, which it does when you're not trying to control it." Nice.

Excellent!🎉

I love this approach, Daniel! It's so much more merciful than traditional cbt-i, which I think of as the "Marine drill sergeant" approach to insomnia treatment. Not very gentle or merciful and rather harsh on those of us who already suffer from anxiety. I've always avoided cbt-i because it seemed too rigid and inflexible. But your version is one I can do. I'm already doing the timeless sleep window and it feels great. You may be becoming the new thought leader in insomnia treatment. Cbt-i desperately needs an update and revision of the kind you are providing. Hope you keep it up!

Hi Daniel, Your channel has really helped me, thank you!

This is truth!! So helpful! Thank you! ❤

Thks coach Daniel this is the best video I have watched

I intuitively did this because looking at the clock would make me more anxious so I stopped. I am glad I found your channel because I have been dealing with this since 2017 but have done well to get to a good place . I am currently having a speed bump but I have had major life changes. Having a baby triggered me but I know once I get a routine going I will be ok. My doc suggested reading why we sleep but I heard bad reviews on this channel so I don’t think I want to go there. I glad I found you because I felt very alone and weird that I have this issue.

Hello Daniel. Thanks for a great episode. For a year I have been trying to use sleep restriction to get control of my sleep. That I tried to get control was probably what made it so hard. I was so scared and disappointed every time sleepless nights came back. When I was in your program Bed tyme, I learned more about accepting insomnia and I have without thinking gone over to ignore the time, do not go to bed too early and try to enjoy being up late. For me, it is important not to sleep too long because then it affects the chances of falling asleep. However, it is not so awful anymore to be awake. I have now had a stable sleep for six months. A few times a month I have a hard time falling asleep but it is not at all as chaotic as before. The key is probably just to ignore time ... not try to control. A big thank you for all the help!

Thank you for this. Very helpful. Removing the pressurw

I am so glad to have found you. I have struggled with insomnia for years. Tried very expensive CBT I and become completely manic about getting out of bed after 15 minutes. I found ACT helpful but started to make the relaxation exercises a struggle so they didn’t work. You make complete sense to me. Have bought your books.I’ve just relaxed for the last 3 nights and I feel much better. ‘Why We Sleep’ terrified me when I listened to the author on Masterclass. Thank you for your work. I need to be careful not to obsess about your classes!

Hi coach, I think THIS is the BEST video you have EVER made. I currently am in a truce phase. I got a couple days of sleep after 3 weeks of strict sleep restrictive effort. I thought that 3 week period of hell was the cause that I could finally enjoy a few days where sleep took place. However, since the last two days the anxiety of ''having to go through that again'' really really took a hold of me and eventually yesterday was the night I didn't get any sleep at all, and today very little sleep. I didn't know what to do, and whether my life would continue like this where sleep becomes a non paying full time job (lol). Watching this video gave me some relief and direction as to what I should be doing. Thanks !

Thank you such a great channel, hope this works ! love from an insomniac in south korea

Going timelessness is very helpful note to an overstimulated insomniac put away your iPhone stay away from social media at all cost only light hearted stuff, 1 fun activity during the day for serotonin .

Hi Daniel! Thank You. This makes so much sense to me, meaning your entire philosophy. I have been practicing this ‘window’, feels like, honestly, forever. (it and the hard rule, in bed before sunrise) throughout most of my life, I have informed my friends, partners, family…. “don’t tell me what time it is. I don’t want to know how much sleep I didn’t get.” This has been a struggle and a joke. However, not a joke to me. Don’t tell me! cheers 😂

I am so glad I found your channel, it really gave me some hope during this struggle. Lastly I had a complete week of good sleep, which was not possible in the months before. So I seem to really start being okay with my anxiety more from time to time. However, there is one thing I am doing, which I don't know is something you should be doing in this situation. Whenever I am awake at night, I would just lie there and relax, follow my emotions and thoughts, but without being too attached to them (as much as possible). Even if I don't fall asleep for a few hours, I am just okay with relaxing, maybe I don't even notice that I fall into light sleep. Nevertheless, I noticed that I would feel way better the next day as I did not struggle that much at night. However most people suggest to do something during this time, like reading a book, watching netflix or whatever. Would you also say that this is the better approach to take or am I just doing fine?

I love that you say a short nap in the day is ok, because my family always hounds me for doing that and blames my naps for my insomnia at night. But i cant survive on the lousy night sleep, and drift off so easily in the middle of the day! (after coffee too, dare i say!?)

I love this! My therapist has been insisting I try all the strict stuff, and for getting to sleep, the strict stuff has worked - having a routine and picking a time I like, but it's kept me tense on the other end waking up too early with tightness in my chest. I realize mine could be labeled PTSD induced insomnia because my situation was caused by an incident - am hoping you have a vid somewhere on that kind of challenge. It's funny about knowing what time it is; I pretty much know exactly what time it is most of the time to an eerie degree - to the minute. Most all my life, 7am was my exact natural wake up time, no alarm. I'd wake up so chirpy and happy, I annoyed other, more bleery eyed sometimes, lol, ... that is, until this past year. After my hubby's big drama in the night (his nerves, not mine), seems my fight or flight ADHD chemicals just took over and it's been miserable. I am so resonating with your videos - you make so much SENSE. I've always been able to manage my weight by not stressing over it, I'm sure this is exactly the same. I am SO going to try this. My therpist will probably groan because he's old fashioned, but what can I say? I love your logic.

Since watching your videos, I slept around 3am last night. Several night before that I slept around 1am. This is coming from a guy who couldn't sleep until 4 or 5am regularly... Oh but then again I'm not attached to the outcome either way ;) Thanks for your videos! They've been helpful

My inner toddler is throwing a tantrum with the sleep window.

Hi Daniel Great episode, I hope you have been well. Im generally happy to report I’m mostly back to normal. I sleep 7-8 hours per night & most nights fall asleep with no effort. I think the remaining issue for me now is I’m still upset by my threshold. For example. I woke up this morning a little earlier than usual, around 5:30. But tonight at 11, i have plans to watch things with friends. So its likely I wont even be in bed until 1, leaving me with only four and a half hours before hitting my threshold. I sleep fine now because there’s been no general “interference” to my sleep. I trust I’ll generally fall asleep around 11 or 12 and wake up around 7 or 8. But I notice increased anxiety when things do not go according to plan. And tonight is really not going according to plan - i was up far earlier than I would have liked, and I can’t exactly go timeless tonight when I’m awaiting a certain event. I was just wondering if i could get a bit of insight or positive encouragement? :) i really feel so much better in general, but what I really desire now is true freedom, the freedom of “even if i dont sleep, thats ok”. I still fear night following a sleepless night knowing my anxiety is going to be even higher. I guess the summary is, ive been sleeping so, so, so much better. 7-8 hours every night, generally timeless, wake up feeling rested, refreshed etc. But im not FREE. When things seem to not go according to plan, or when I feel my “control” slipping, I fear the spiral.

Great video, Any news on if Micheal may potentially make a return to the channel? I remember first hearing about this timeless night idea and it reminds me of what a great coach Micheal is. It was always good when you and him would do open class together as you both had similar but slightly different insights which was really useful.

hi daniel, thanks for your videos :) they're such a relief after all of the other sleep advice online. i'm wondering, what can i tell myself if i wake up and i can see it's starting to get light outside, meaning it's maybe 5am, and panic a little bit because i feel like i haven't slept enough (or, simply because it's a time cue that i can't really ignore)? sometimes this is enough to get that anxiety going, even if it wasn't really there before. i'm liking the timeless sleep window idea, but that brightening makes the night feel...not timeless.

Wow. I am on my seventh day of SRT, and this video has voiced many of my thoughts and questions. I'm on 7 hours, but the feeling in the morning is like severe, not mild, sleep deprivation. I get up and just want to crawl in a corner and cry because the headache is like knives, way more than it was before starting the therapy, because I feel absolutely horrible and I don't have the energy or the motivation to do anything or face another human being. I used to give myself 9, sometimes 9.5 or 10 hours in bed to catch up on sleep, which was very shallow and fragmented, and SRT has helped me realize that this in itself was worsening and fragmenting my sleep. But part of me really feels like I would trust the process better if I gave myself 8 hours. I know it will take time to actually sleep that amount again, but I will not be feeling like I'm doing my body and my brain an assault because I'm giving myself a healthy sleep window (my ideal sleep amount is about 8.5 hours before insomnia). Your "diet vs lifestyle change" really turned on a lightbulb. It's exactly how I feel. Now, with SRT, if I wake up in the middle of the night, I worry more about sleep because I know there's not much time left before morning comes. Having to keep track of the number of times I wake up also makes me more anxious- how am I supposed to be "counting" each wake up time when I should be sleeping? Overall, my anxiety is higher. It's been only a week, and maybe I should be patient, but something feels wrong, and continuing to subject my body and my brain to this feel almost criminal. I am constantly asking myself whether I should listen to my body or push through this because good results willcome later. I am generally not one to give up fast, but I don't have full trust in the process. I don't want to go back to point zero. I am falling asleep faster, because I'm much sleepier when bedtime comes, and I toss and turn less, which is an improvement, but mornings feel horrible- much more horrible than they ever were. Where I am, there are no specialists (my doctor is a pulmunologist who also does sleep medicine, but mostly for sleep apnea) and I am only on SRT. He also prescribed a sleeping pill for the first week or two, but I can't get myself to take it. I don't want a benzene-derivative in my brain. This can't be the only solution, and I know that pills don't induce natural sleep- sedation is not sleep. I love the idea of not "chasing sleep". I know I probably have other issues- my headache doesn't feel normal, and I am at least a little depressed, so I also feel like not addressing them and just trying to teach my body to sleep despite underlying issues is not so healthy. However, all of what you say makes a lot of sense, but I wonder about its results. Has it actually worked with people with insomnia?

Hi Daniel, it's me again. I've been sleeping a lot last week with almost 8 to 9hrs of sleep for the last 2 days. I had a relapse last night which I think was one of my most horrible nights as I anticipate the sound of the alarm clock which my grandfather sets at 3 AM. Thinking that if I'd not fall asleep earlier then I might hear the sound of the alarm and alerts my mind that it's already 3AM. Last night was a hell because i kept on checking the doors if it's locked even if i knew it was which I think is that I developed a compulsive behavior which ironically occurs during nighttime because yeah I have this sleep anxiety and I can't relaxed myself. The very problem of mine is that whenever I overcame anxious thoughts and behavior, my mind always kept on searching for new reasons to be anxious like thoughts and behaviors. Last night was one of my odd nights because I used to sleep right before 1 AMish even if I have anxious thoughts that correlates with my sleep. It seems like I never felt sleepy at all and my anxiety really spikes and it's hard for me to relax. I ate a fermented shrimp last night and I want to ask you if it is one of the culprit why I might not felt sleepy at all and being very anxious. I just looked up to internet that shrimps or fermented foods contains a lot of histamines which causes wakefulness. I dunno if i should buy into that knowledge but it's literally made me anxious a lot.😭

Hi Daniel, Thank you for the videos you post for the insomnia people. I understood the trap of sleep efforts and how the timeless sleep window works to eleminate that. However, i kind of feel my mind is actively chasing sleep even though i stopped the habits that feeds it. It feels Its like a program running everynight. Any advice that can help.

Hello asleep Coach :). I’ve been diagnosed with Psychophysiological Insomnia. I can’t find much online about my condition. I had a night of lousy sleep that was brought on by loud thoughts and then it has continued ever since. I was diagnosed by a sleep specialist with psychophysiological Insomnia and I’m lost as to what this means or if it’s even curable. It’s been 3 months since it all started and I’m starting to lose hope. Can you PLEASE do a video on my condition so I can learn more and possibly gain some hope that I will be ok. Thank you kindly.

Still struggling here, it’s so difficult not to “chase” sleep when one knows to have slept very little, I’ll try this timelessness window, it did seem in the past that not knowing the time helped

How do you practice the timeless sleep window when the activities you would like to do all have a built in clock like the ipad etflix?

Hello Daniel. Ive been struggling with sleep for over five yrs now it started off with me estimating five hrs of sleep per night, now its just two hrs only. Im also experiencing night sweats along with this and its now starting to affect me mentally and physically. My mind is all over the place at times and sometimes I become anxious, any advice and do you think the night sweats is associated my insomnia?

Hello, I have a question. I'm currently facing a rough cycle of insomnia. For now its been around two days of me not sleeping at all. Should I push through another night of sleeping with no sleeping medication or should I just take my meds? I really wanted to sleep on my own but the anxiety is getting to me.

In your coaching book, you mention that the timeless window reduces desire. Could you explain this one please? :)

Hey Daniel, your videos are amazing. I wish I could take part in your program but I can’t afford it cause I am a student. Do you think it’s possible to recover with your videos as well? Best, Marie ☺️

Wow, this seems like a 180 from your second video. I just found your channel today, and decided to start at the beginning. I listened to your first and second videos, and then saw this one. This video seems to go completely against what you recommended in your second video. Have you changed your approach over time? Should I just ignore the second video?

In an earlier episode, you recommended not napping. Has your philosophy changed in the past year or so? I'm sort of confused about a few things that seem to differ from earlier videos. It's fine if things have evolved, I just need clarification. Another thing is in an earlier episode you recommend restrictions on sleep window to get about an hour less than you think you will need. Here, you recommend using a window that matches your perceived need. Could you please clarify?

I’ve been trying sleep restriction but I get so anxious and sleepy in the day time I’m actually thinking about going to bed so much just to give the anxiety a break the hours can’t pass quickly enough.

Ccan I set timeless window from 12-8

What do I do when I can't stay awake when I come home after work... I am 65 years old and after not sleeping much for a few days I come home from work tired exhausted and so sleepy I absolutely cannot stay awake, I try with all my might but I end up in my recliner falling asleep over and over again and then when night comes I can't sleep and this causes extreme anxiety! What should I do?

Can I set the times less window 12-8

Hi Daniel, thank you very much for this video. I have been using CBTi (rigidly!) for about 4 weeks, with some success, but still plenty of room for improvement. After listening to your video, I would like to pick 5am as a rising time - I think 7 hours is about right for me. My current sleep window is 10pm - 4:30am BUT I almost always wake well before my alarm (around 4am). So I am wondering whether 4am is my 'natural' wake-up time (seems VERY early?!) or whether I need to just be patient and relax about it?

Hi. I am suffering greatly from insomnia and really want to try your methods however i dont fully trust they will work especially since you seem to disregard all the physical and mental health issues associated with insomnia. I barely sleep every night and i have many symptoms Because of it. Whether it be memory, body feeling weird, being off balance, extreme eye issues, i dont know if all my symptoms are insomnia related or not but i really have tried everything and you seem to be my last hope i might have health related insomnia so im really not sure if your methods will help.

I am from Bangladesh. Can you suggest me book that will cure my insomnia. Lot of vedio don't know what to apply

Am I hearing that I can be in my bed to read/ watch tv etc? And I don't have to get out of my bed after 20 mins (if I haven't fallen asleep)? These practices feel stressful to me... but it seems every other sleep coach says to do this!!

Hey Daniel, I have this question if someone have on and off insonomia for for years that means it's not sfi.this time I can only sleep 2 hours and I am very tired but still can't sleep maybe anxiety but not sure.

😘👊🏼

How do u marry "I don't care about sleep" versus implementing CBTI techniques like sleep restriction and stimulus control that obviously requires a lot of commitment and practice ? They seem like two paradoxical concepts

Hey Daniel I’m u sure what to do with my sleep window I’m only 18 and live at home this is because my bedroom is downstairs and I would like to get up at 7:30 everyday for college but everyone upstairs wakes me up at around 6am when they get up, also I have football training twice a week which finishes at 10 which I rarely sleep well when training too close to bed as I feel really hot and sweaty in bed and also want to have a social life in the weekends which makes it even harder to stick to going to waking up at 7:30 everyday with this sleep window Please could you respond with what you think I should do Thank you Charlie

Video without subtitles and translation. What a pity!