Everyone with on-going insomnia has been told, “if you can’t sleep in 20 minutes, get out of bed”. Most are also told to then, “do something boring”. I don’t like any of this.
There is a much better way to know when it’s time to leave the bed, and much better things to do than boring activities (face it, you won’t do it if it’s boring!). Have a listen to episode 14 of my Sleep On It! podcast to discover the best way to do this most fundamental (and highly effective) part of CBTI!
People try all sorts of things to sleep. They try to clear their mind, breathe a certain way, read the most boring thing they can find, etc. None of this works because nothing PUTS you to sleep. Sleep happens, you don’t make it happen.
But there is one thing that must happen for you to fall asleep, and it one one of the most natural, human things you do! And you do it all the time.
Have a listen to lucky episode 13 of Sleep On It! to find out!
Fact: the human mind loses much of it’s ability to think rationally and logically when it has been awake for a long time. You may have noticed this as you lie in bed, awake and frustrated, trying to calm your mind to get to sleep. Why does this happen? And more importantly, can anything be done to help? Yes, and it’s simple! Have a listen to find out.
You know what’s between your active daytime self and you asleep? Being relaxed. Ahh yes. Being relaxed is the first step to being asleep – a prerequisite, but not a guarantee. And there are two sides to relaxation: physical (calm body) and mental (calm mind). It today’s podcast, I talk about some tried-and-true physical relaxation techniques that I teach my clients. They are simple and usually very helpful! Have a listen!
Light at night is not natural, at least not a lot of it and not anything but incandescent (fire) light. Most of us reduce light in our homes at night (or least know we should), but the kind of light are using can have as big an impact on your sleep as the amount of light. What sort of impact? And how does this negative impact happen? Tune in to find out, and of course discover ways to get natural restorative sleep!
In episode 9 of the Sleep On It podcast, I describe the rhythmic nature of sleep which, when lined up with the obvious natural sleepiness that builds the longer you are awake, helps you fall asleep at a consistent time each night. But lining up these two sleep drives isn’t done at bedtime. Have a listen to hear how you can make this alignment, and how two guys deep in a Kentucky cave last century showed that the sleep/wake rhythm is not as exact as you might think!
In episode 8 of the Sleep On It! podcast, I go over the absolute most important thing for someone who has asked me for guidance with their sleep to keep in mind. It is something that must be fully understood and acknowledged. And the best part is that we all know what it is and it’s really simple, but at the same time very challenging.
In episode 7 of Sleep On It!, I (eventually) get to 5 things to do/consider/understand prior to embarking on CBTI. For example, have you talked with your doctor about your sleep? Are there any simple/obvious things to take care of first? Are you even ready to make behavioral changes to improve your sleep? If so, let’s gooooo!
Showed my amateur status as a blues harp player with not my strongest effort this time. But will step it up with more practice and open mics!
In episode 6 of Sleep On It! I go over the questions I like to ask of someone who asks for my help with his or her sleep. This can help characterize the type of sleep trouble the person is having and provide insight into which of the CBTI-based strategies might be most effective. It can also help determine if the sleep problem is insomnia or sleep sleep deprivation, which are very different, and help the person develop a list of questions for their doctor.
In episode 5 of the Sleep On It! podcast, I talk about a way to make the most effective part (stimulus control) of the most effective way of overcoming insomnia (CBT-I) better. And it’s not doing a bunch of push-ups or joining the Army! It’s a really cool type of intensive sleep training, and it can work fast. How fast? That’s up to you.
Improved the sound quality with some microphone setting adjustments – thanks everyone for being patient while I figure out the technical stuff! And for those who have asked, it’s a B-flat Lee Oskar harmonica.