A great comment by Don leads to a discussion on how taking supplements can lead to less hyperarousal. And why this can become a problem.

In this episode we talk about the three problems with textbook CBTi:

1. Setting an extremely short sleep window

2. The rule of getting out of bed if not sleeping in 20 minutes

3. The rule of using the bed only for sleep

We also go over the better approaches:

1. Set a sleep window that you can commit to for weeks or more

2. Get out of bed only if you're frustrated

3. Use the bed for anything that gives you pleasure!

In this episode we talk about to magical moments. One is when you have an insight, an understanding that transforms how do you think about sleep. This will happen to you as long as you’re willing to learn and keep an open mind.The other magical moment is the experience of sleeping without having done anything to produce sleep. This happens when you don’t do anything that can explain away the magic.

Kevin slept well for 6 months but after a bout of tinnitus sleep deteriorated. He's meditated and done breathing exercises for hours only to get 2-3 hours of sleep. What to do? Kevin is suffering greatly from insomnia and is planning to get out of bed 3 am every morning. Is this a good plan? Luke is enjoying watching TV in bed instead of on a couch and wonders if a slight tension is normal? Mary misses a time before the isolation of COVID. She knows that she will sleep better once quarantine is over and does not want to take sleeping pills.

Navinder has seen amazing results four days into starting a CBTi program. But so far he’s just been going to sleep whenever he’s felt like it and getting up whenever he wakes up. How important is it to have a set rise time?

Laura has been on the verge of asking her doctor for sleeping pills. I make a case for trying to avoid anything that either makes you frustrated because it “doesn’t work” or something that you think makes you sleep and erodes your sleep confidence.

Ben drops some great live questions including why “good sleepers” can sleep in when you should avoid this when working in your sleep.

Juro and Alina have realized that doing the opposite of what the threat monitoring part of the brain wants to do can be really helpful. Pondering these insights The Fearless Method is born. This is a way of rapidly teaching the brain that insomnia is a perceived threat and taking a leap towards sleeping well.

In this episode we explore why The Fearless Method can work, how to use it, for whom it is for and what teaching points apply to everyone.

"I don't feel like each second is ticking away like a countdown to my doom" - Pexi is completely removed from his 13 years of insomnia and shares an important insight. Anne wonders what she should do if she has irregular sleep wake rythm disorder (ISWRD). Alex has noted that even when he goes to bed later he still wakes up at the same time. Why is that? Zoltan had a falling out with a friend and this is disrupting his sleep. What to do? Wayne feels like his imagination won't flow the moment he goes to bed to sleep. Is there a way to open up his imagination, let it flow and start sleeping? Animated are is doing sooo much better and is looking forward to being awake at night, because that's the time to watch some Netflix!

Cora's life has been disrupted in a major way from insomnia since April. She has vivid dreams after hours of hours of laying with her eyes closed in bed. What to do?

Luke is ready for a sleep detox. He knows that he would do better tuning out from the sleep universe for a while. But how do you stop yourself from watching sleep related videos that gives you comfort?

Mr. Peace drops some great live questions including one about blue light. Do coaches Daniel & Michael have conflicting opinions on this topic?

In this episode we explore how panic attacks are very similar to insomnia and anxiety but with a much faster cycle. And just like the key to not having insomnia and anxiety, not having panic attacks require you to do something very hard - not trying to escape them.

Michael shares remarkable insights on how trying to remain positive and enjoy life despite troubles sleeping leads to better sleep. Luke is doing better with CBTi but is rattled when there's a sleep hiccup, what to do? Anonymous wonders what to do when visiting a partner with a different sleep schedule? Patrick is confused, he sleeps very little but is still able to function really well during the day. What's going on? Rebecca asks about how to create a positive series of sleep thoughts. Zb Zi has gotten stuck even after practicing CBTi for several months. What to do?