How Anne-Claire moved away from the insomnia struggle by being willing to experience insomnia (#51)
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- čas přidán 4. 08. 2024
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As a business owner, Anne-Claire began overextending herself and her sleep started to suffer. She reduced her workload and experimented with supplements and medication but her sleep seemed to get even worse.
After deciding that she didn’t want to continue using medication, Anne-Claire began to explore whether changing her approach to sleep and her response to insomnia might be helpful.
Like most people, Anne-Claire had tried to fight or avoid the difficult thoughts and feelings that come with insomnia - and this got her tangled up in more of a struggle with them. In a change of approach, Anne-Claire began making space for them to exist. She would greet and welcome her thoughts (even the difficult ones). She practiced being more of an observer of them, rather than an opponent of them.
As she did that she realized that many of the thoughts her mind generated didn’t match her own experience. This helped her realize that there was no need to battle with her mind - that her mind will generate all kinds of thoughts and feelings, some of which might be true, some of which might not be true. Some of which might be helpful and some of which might not be helpful.
As she started to implement and practice new habits, Anne-Claire also realized that the more effort she put into sleep, the more difficult it became. She found that by maintaining a consistent out of bed time in the morning, regardless of how she slept, she was better able to do things that mattered and she was more likely to experience better sleep on subsequent nights.
She also discovered that comparing her sleep to anyone else’s or trying to achieve a certain amount or type of sleep was not helpful and was likely to pull her back into a struggle.
Today, Anne-Claire no longer struggles with sleep. Thanks to her willingness to experience insomnia, sleep has - once again - become effortless.
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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 insomniacoach.com/sleep-train...
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All content found on the Insomnia Coach CZcams 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.
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All content found on the Insomnia Coach CZcams 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.
This has been your most helpful video for me. I have had chronic insomnia for 10 months now, and it has certainly been up and down as Anne-Claire talks about. I first found this video in September when it came out when the school year started up again and I was forced to adhere to a strict schedule. I was struggling a lot and forced to actually wake up at the same time and not sleep in to "catch up on sleep." It helped a lot to hear from someone who is so similar to me and has had to make all the same adjustments. I would have a lot of breakthrough moments and then have like you said, one or two bad nights and get thrown off course / revert to some bad habits. But every time I find myself struggling for a few days, I come back to this video, reset, remember this is a long journey that is also 100% doable, and most importantly remember there is absolutely no need to struggle. I am writing this after an anxious few days (and nights) and resetting once again. But I know I can get to where Anne-Claire is. Please thank her for this video! x
This video is spot on ! Listen to Anne-Clair described her insomnia experiences are exactly same as my insomnia was, although have improved my insomnia but still not completely recovered. By continuing to listen to other people’s experiences and success stories helped tremendously especially through Martin’s podcast ( that wad my first realization started). Truly grateful for Martin and all your guests sharing your experiences and insights !
Thank you for sharing your experience, helpful for my experience with insomnia
Hi , this was a great podcast. Thank you! Anne-Claire mentioned some meditation videos that she uses to help with reframing thoughts. I was wondering if it was possible to share links to any of these videos? I feel this is something that could be very helpful for myself as well.
I reached out to Anne-Claire and here is what she had to say:
"There are 2 parts to my answer.
1. “Reframing” is a less fancy term I used on the podcast for “cognitive defusion”. Anyone interested in what that is and how to do it can Google “cognitive defusion (not diffusion) techniques”. I derived lots of very helpful simple ways to reframe intrusive thoughts.
2. At the same time, I subscribed to an app called “Calm”. There is meditation, sleep stories, etc.; I love this app! My morning meditation routine is to listen to the “Daily Trip” by Jeff Warren; these are 8-13 mins long. However, so that I could make the most of Jeff’s daily guided meditations, I first went through his meditation course which is on the app. Very enjoyable!
Overall, combining the cognitive defusion and meditation techniques has been key to managing my mind clutter/arousal."
Hi Martin,
This clip including all the others are great and inspiring to watch however I do have a question that I’ve been wanting to ask for some time which is the following:
When it comes to the podcast chats you have with the individuals that tell their experiences, stories and journey to recovery from insomnia how comes no one speaks about CBTI (bed time restrictions, stimulus control, how week 1 was all the way to week 8) what did they find easy and hard and when did they notice a difference ?
The above information would be highly informative for us to know as well.
And I would also like to ask another question which is the following:
I’m aware that hyperarousal plays a major role in affecting a person from becoming sleepy or sleeping. And I know that a lot has been spoken on the hyperarousal topic too.
But what I would like to know is the “conditioning of the brain 🧠” I feel like a lot hasn’t been spoken on that part.
What are the steps in treating the conditioning of the brain and how long does that take in itself.
For example someone could have built up good sleep drive and their hyperarousal state could be low and be able to fall asleep. However due the conditioning of the brain adopting a new way of conducting itself it could still wake you up in the middle of the night and continue to distrupt your sleep.
Since the brain adopted a new way of conditioning itself when insomnia started. My question is How long would it take to undo this conditioning of the brain?
what would be the steps taken to undo the conditioning of the brain?
A segment on this topic would be good as I believe this plays a major role in a persons recovery.
I’d like to hear your take on it.
Thanks
Hi martin does sleep restriction over power arousal if sleepy enough. Very rare i feel sleepy just absolutely exhausted
Hello, do you have any content on postpartum insomnia? I went 5 days without sleeping, now I’m taking Ambien AND Trazodone nightly. I’m dealing with insomnia plus a baby who wakes randomly for feedings overnight. It takes me two hours to drift off even with the medication and then the baby wakes me up.
Lol, I realize that my comment on another video of yours was maybe a little bit harsh and i realize that being able to sleep for 2 hours a night for 6 months straight and sleep deprivation until hallucinating is not common.
I can't find a single CZcams video of a person who had it so bad unless we're talking about some prisoners in some countries being tortured with it.
Or when its about people on drugs which i wasn't. A medical doctor didnt find a cause nor cure. I have resolved it myself over the course of just one week with my own designed paradoxical treatment.
How did you treat it? I am currently struggling with no sleep for many days and going on for months
Do you ever work with people that have insomnia from stopping medication?
Yes. I have worked with people at all different stages of medication use. In my experience, I've found that medication tends to have less of an influence over sleep compared to our actions - all the things we might do to make sleep happen, get rid of nighttime wakefulness, or control our minds (for example, by trying to fight or avoid the difficult thoughts and feelings that are often associated with insomnia). That's why my focus, when coaching clients, is on exploring their current actions and whether or not they're proving effective. If they aren't, we can explore alternative actions instead!
'Promo SM'
you look like some teenage boy actor from a show
you look young and healthy