So we’ve got two main types.
First: Simple secondary, and chronic secondary insomnia. The other one is chronic primary. Secondary here refers to an insomnia with
an apparent cause which can be traced & treated. The term primary means acausal, an advanced
type of chronic insomnia; near impossible to cure. The subtypes are numerous, the most common
are “onset” and “maintenance”. Maintenance issues imply frequent short or
prolonged awakenings and fragmented sleep. Onset insomnia’s when a person struggles to
fall asleep at the desired bedtime. It is characteristic of any amount of time
spent in bed which led to irritation due to an inability to initiate sleep. For most,
it’s around 20 minutes onwards. By the end of this video, you’ll gather solid
tactics to get rid of insomnia whatever the type may be. If not, at least improve it. Fix your definition.
Secondary insomnia IS A SYMPTOM, NOT A CONDITION. A manifestation of other underlying causes.
Treat the roots, and you heal the corrupted surface layer. let’s look at some of them. Parapdoxical insomnia refers to people who
sleep great, but still think they’re not getting enough, or to those who rationalize having
slept quite well while the opposite, is fact. It’s sort of an inability to perceive your
sleep, an unconscious miscalculation thereof. This doesn’t mean you don’t have insomnia.
It’s usually a sign that you do, but some people only have sleep state misperception.
It’s good to know the difference. Studies on placebo sleep demonstrated that
people who sleep well but identify as bad sleepers will go though increased daytime
fatigue. On the other hand those who sleep poorly, identify themselves as good sleepers
regardless, during the day experience no lack of energy whatsoever. To feel great, you don�t have to sleep well.
You just have to believe you do, from there you won’t underperform during the day despite
your insomnia. Likewise, believe that you’re a bad sleeper
and whatever you conceive you can achieve. Stop identifying as an insomniac. Quit walking
around telling people how you stayed up all night in struggle. Even if that is the case,
fake it. Half of it is tricking your brain into belief, the other half is to regularly
remind yourself of the time when you were once able to fall asleep quite naturally.
It might be years ever since, but the memories are there, look for them. When insomniacs get an occasional good night
of sleep, they’d think it doesn’t count, only consider the bad nights. Well focus on what’s
going to get you ahead from now on. Cultivate a non-counterproductive sleep identity. I’d like to go back & comment on the previous
concept by saying that I do not recommend you quit sleeping altogether and just believe
you do. That would be considered deliberate sleep deprivation. Insomnia is not sleep deprivation.
If you don’t have it, or struggle with other sleep-related problems like apnea, tricking
your mind is going to do more harm than good in the long run. Remember that this video
is primarily directed to people with insomnia. Sleep specialist Michael Thorpy, his post
on New York Times blog titled �Can You Die of Insomnia?� denoted that sleep deprivation
is dissimilar from insomnia. Adds on that chronic insomnia will not lead
to death, and the serious medical conditions that come with sleep deprivation which I’ve
discussed in my previous video are not in the slightest correlated with, nor caused
by insomnia. It is a separate condition on its own. Understanding the difference is key
to beat all your dilusional insomnia-related fears which is crucial in order to recover. Sleep doctors will tell you that the real
definition of insomnia is not “not sleeping”, but caring a lot, and I mean a lot, about
getting enough sleep. And it worsens to Chronic parallel to the degree of this obsession.
Doctors have no diagosis. It is the patient who decides whether or not he has insomnia,
because the specialist understands how a big part of it is all in the head. Realize it isn’t harmful in any way to lie
down and have trouble sleeping. Take the anxiety component out of the equation. quit obsessing
over establishing the perfect sleep-schedule, especially if you’ve been trying for months.
See what happens when you let go of it all. Try not to try.
Neuroscientist Gilbert Hofer-Tinguely, along with other studies depicted how lying in bed,
resting without sleeping is not a waste of time. It has the same refreshing effect as
sleep on some cognitive abilities; more permission for you to stop worrying. It can be related to racing thoughts and worries
about what happened, about the day ahead. Try meditation, massage; or implement something
called past-time in your schedule. Many people from the hustle your face off nation have
no time off. While some people can, working 24/7 may not be suitable for you. The stress
accumulates and may lead to sleep issues. Along these lines, any mental or mood disorder
like OCD, bipolar, bpd, clinical depression, can also be one of the contributing factors.
The mental illness per se is stressful to manage, add on to that the antidepressants
needed which certainly have an effect on your sleep. Not saying you should stop consuming
them, but don’t take your illness as an excuse. Still try out the tips I share in this video. SHould you not suffer from any such disorders
simply leaving an unhealthy relationship, or confronting someone in a crucial conversation
can rid you of your sleep-related anxiety. If you have trouble dozzing off due to some
apparent back pain or injury, you really need not a sleep doctor. The trigger is way too
obvious. Treat your physical pain first and foremost. Didn’t work? Then, look to other
causes. I’m not going repeat myself on this one, quit
smoking and drinking. These stimulants are sleep-disrupters by nature.
Alcohol prompts peeing, and frequent awakenings, the latter being characteristic to sleep maintenance
insomnia. Also worsens apneas, choking and snoring.
Works as a sedative yes, helps you lose consciousness and fall asleep quickly, but doesn’t necessarily
contribute to more sleep or better performance the next day. Tom roth demonstrated in a study(2013) how
caffeine, chocolate & “certain types” of tea, consumed six hours before sleep reduce sleep-duration
by one hour. This might not be that big of a deal, but for an insomniac, you may need
consider every advice on the book and fingers crossed something works. In regards to drinks, switch to chamomile
tea or passionflower tea with some added honey. These herbs are sleep promoting. Concerning food, according to the National
sleep foundation, it is preferable to eat nothing two to three hours before sleep time. Most food, especially a meal full of protein
can lead to insomnia when eaten near bedtime due to the induced indigestion, and worsened
gastroesophageal reflux disease. You may want to choose your dinner very carefully: Chin Moi Chow had shown in his research how
a carbohydrate-based high-glyscemic index meal can result in a shortening of sleep-onset
compared to a carbohydrate-based low-glycemic-index meal, provided it’s consumed around four hours
before bedtime. In simple terms your dinner should be based
on unprocessed carbohydrates like whole grains, fruits & vegies and beans. Take into account
your allergies before going on this type of diet. Now, if you got really hungary afterwards,
limit yourself to dried fruits, cereal, or bananas.
These snacks are okay to consume near bedtime, carbohydrate-charged which promote sleepiness. You could also eat foods rich in tryptophan
or magnisium which increase melatonin release like chickpease, almonds, walnuts, tart cherries
and kale. Avoid proteins and activities which trigger
dopamine, a neurotransmitter that forsters wakefulness. Speaking of light exposure, we’ve got the
one before bedtime and during sleep. Charles Czeisler studied(2014) individuals
who use e-readers near sleep time and conveyed how they often have trouble dozing off and
less REM sleep than people who read printed books and use no light emitting gadgets. If using your laptop is a must at night, try
apps like f.lux, dimmer on smartphones or get a set of “Uvex Blue-blocker glasses”.
All these are quite handy whenever you can’t escape artificial light in the evening. They
limit the radiated amount which fosters melatonin release. Preferably, stop using any light-emitting
device around two hours prior to sleep. I usually have to work a bit late so I use f.lux,
and an hour before I turn off my computer. And I don’t have a smartphone. Yes I’m the
only weirdo on the planet who doesn’t fortunately. Last phone I bought was around 2009. When
you have no portable digital-stimulant in hand, the induced-boredom can help you fall
asleep. Quick side note: Choose the height and type
of your pillow based on your comfort. Same goes for bed. Remember that you have
to be comfortable in order to sleep. Some sleep doctors advise sleeping with many
pillows to raise comfort level. And pick your sheets and blankets based on
how much sweaty or cold you get later in the night. NOW LIGHT EXPOSURE DURING SLEEP:
The faintest light is going to screw up your melatonin levels, so literally eradicate the
last bit of light coming in, and from your bedroom.
At least do your best to reduce it, get yourself an eye-mask.
I’ve recently duct-taped these large, black garbage bags on my windows. Doesn’t look great,
sounds stupid but perfect for blocking light. Highly recommended for people who work nightshifts
and sleep in the morning. Throw away your digital alarm clock, you don’t
need to know what time it is at three in the morning. Use your phone, on silent mode, as
an alarm. Place it away from your body. Some people have this uncanny ability where
they could wake up on time without an alarm. You may want to look into that as well. If your neighbor really has to rehearse his
guitar at 2AM, buy him a set of headphones, or shoot him in the head. Just kidding don’t
do that. Like I can’t emphasize this enough: zero disturbances
are a must to fall asleep especially in your case with insomnia. Change rooms, sleep in
the backyard, in the kitchen, in your dog’s house, on the roof, just kill the headaches. Now this doesn’t mean divorce your spouse
for snoring. Simply encourage them to get professional help. You could buy earplugs
for now. As a a side note, snoring and sleep apnea are serious conditions that induce poor
sleep and heart problems in the long run. Treat them as soon as possible. Sleeping in, or exposure to greenplaces accounts
for better sleep quality and improves insomnia-related depression according to a 2015 preventive
medicine study. In “Medical Medium”(book) by Anthony William,
meditating in nature is listed as a cure for mystery illnesses. Its effect on health is
much like fruits and vegatables. These sleep hygiene tips are dedicated to
prime the body for sleep and raise the comfort level of your bedroom. They’re vital to implement
as an insomniac. I myself have no insomnia but I do confirm first-hand they’ve improved
my sleep quite drasticatly. Discard the old myth that more sleep is better
than less sleep. Both are devastating. Whether or not you have insomnia, sleep restriction
therapy is designed to help you find out how much sleep your body needs precisely. Say it’s six hours. Undersleeping or oversleeping
past this threshold could be the origin of all your sleep problems & daytime fatigue. SRT; re-aligning your internal clock. Here’s
how it works: First, figure out when you get tired exactly.
If your bedtime is around 11PM, and you’ve noticed you can only fall asleep around 1AM
despite going to bed at 11pm, switch your bedtime to 1AM. Then set your alarm at 6:30 AM. Don’t snooze. Go by this schedule for a couple days. If
you didn’t experience sleepiness throughout the day, that means at this point of your
life you only need five and a half hours of sleep which is pretty rare. If you did however, decrease bedtime by 15
minutes. That would be 12:45 instead of 1AM. Give it a try. Still dog-tired? Continue turning
down your bedtime knob 15 minutes at a time untill all signs of fatigue subside completely. The crucial thing is to keep your wake time
the same. Only modify bedtime. And remember that deliberate exhaustion of
the body is what makes SRT an effective therapy. So try to avoid napping regardless of feeling
like crap. SRT trains the body to sleep not when it wants,
but whenever you want. Frankly, I tried this and had to quit on the
fourth day, for I couldn’t bear the tiredness it had prevented me from working on the channel.
Anyhow, even after as little as four days I attest to its effectiveness. The exhaustion
component of the technique eliminated the small troubles I had with sleep onset. Now
I fall asleep almost immidiately at my desired bedtime.
Should you be insomniac, I’d suggest you stick to this for a whole month and see what happens. Primary chronic, no apparent cause whatsoever.
Patients with this type are considered doomed and helpless. There is speculation it could be traced back
to genes (DNA), or an inability of the brain to produce necessary sleep hormones. Focus on what you can control; mindset change,
full acceptance, sleep hygiene. And in spite of it being a serious condition,
it seems to help keep the patient wide awake, has more time in turn to do other things in
comparison to people who can, and need to sleep. “The obstacle is the way” as Ryan Holiday
puts it. Primary insomnia is incurable.
But who knows really. If sleep science has come only this far doesn’t mean you should
lose hope. Keep investigating on your own. Try alternative medicine and further educate
yourself about sleep. To know whether you have it or not check out
the official DSM four Disagnostic criteria which I’ll leave in the description below. Beware now that you’ve got a new set of tactics
in your arsenal, you might turn that obsession towards establishing perfect sleep hygiene
or doing the best SRT challenge. Don’t. Realize that everyone experiences insomnia
every now & then. It’s normal. Why it stuck with you in particular is because you made
a big deal out of it. Whether you think you have simple secondary,
chronic secondary, or primary insomnia, try all the tips I’ve shared with you today.
Sleep hygiene per se, can work for some. Others need a better mindset, SRT, cutting down on
nicotine, caffeine, and so on. Do try them all out. But ensure to start with sleep hygiene.
Moreover I found that joining a martial arts class with an intensive training routine over-exhausts
the body to a point where falling asleep is inevitable. Likewise, you’re free to experiment
and come up with your own tactics. Thanks for watching,
For now I try to post a video once every two weeks so if you like the journey’s self-help
& educational content make sure to subscribe and stay updated, until next time.