Gautam didn’t sleep much for many days before an important exam. Now the exam is over and sleep hasn’t come back. Jen was told that she failed CBTi and is looking for sleep resources. George started sleeping better because of exhaustion, or was it something else? Jeff similarly slept well but after a sleepless night, he feels that the next one will be pivotal and it is now extra important to get sleep.

Perhaps the most important Natto concept to come out of The School - Befriending wakefulness reviewed in this video. We talk about how insomnia happens when the brain gets confused and starts treating wakefulness as a threat. We talk about how when you teach that wakefulness is a friend, even at night, magic happens!

Alina has slept occasionally well but wonders how her sleep confidence still can be so easily shaken. DI has slept well because he had no obligations and had a “backup” sleep opportunity. Now he has to get up 6 am, what to do? Jeremie is working in shifts, what is the best strategy to still get good sleep? P-Gurl is worried about hypnic jerks. Joe is sleeping much better but wonders when he will feel refreshed.

Fei is frustrated because sleeping at home, as opposed to hotels, used to come easy. Now she doesn’t get a brake from sleeplessness and wonders what to do. Daniel has started a self directed CBTi program and did well for a long time but now the insomnia has come back seemingly for now reason. Thea is looking for someone who understands her situation as many around her don’t. Connie has started CBTi four days ago and is off to a bumpy start. Joe wonders why he sleeps well at his grandparents place but not at home.

In this episode we talk about a key natto concept - the secondary attachment. When you think that you need a certain amount of sleep to make sure your skin looks good, you create a level of pressure that makes sleep very unlikely.

When you deploy education, detective work, thought work and courage - you loosen the attachment and set the stage for refreshing slumber!

Almeras asks which books apart from Set it & Forget it I’ve written - we look at several good books including The effortless sleep method, The sleep book and The power of now. Luke has made great progress thanks to letting go and only has difficulties when sharing the bed with his partner - what to do? Ricardo wonders what to do when starting a shift work job. Alice is doing very well but is worried that sleeping in weekends can create a problem with circadian rhythms.

In addition to the above questions we talk about a bunch of live questions as well!

Gabriele is doing well but wonders what the best relapse strategy would be, CBTi or ACT? Mariana feels like is not getting any deep sleep and is worried about her job. Kenny went for 7 days with 0 sleep until getting meds. Emma is worried about FFi/SFi. Fei is having very light sleep with much dreaming and doesn’t wake up as groggy as she usually does. Dawa asks if medications help with generalized anxiety and insomnia. Connie asks about how to do CBT in a self directed way.

Coach Michael reviews intensive sleep retraining and how it can be helpful.

If you would like to learn more, send him an email at [email protected] or visit his website www.sleeponq.com.

In this episode, Malena from Talking insomnia #22 is back and five months later, she is far from where the hole was in.

Today, she wants to give hope to anyone who feels lonely and in a hopeless place. She shares what has helped her the most, education, taking the inner journey instead of leaving the bed when agitated, being disciplined with not sleeping in to catch up on sleep, and much more!

In this episode we look at an analogy of you seeing your friend walking towards the train tracks. He is about to cross and doesn't see a train coming his way. You shout and scream to warn him only to be ignored. This escalates your efforts at trying to keep him safe.

He finally turns around and explains what's happening - it's just a scene from a movie. There isn't any real threat.

Seeing that racing thoughts come from your mind trying to warn you, and you trying to not experience those thoughts, we talk about 3 ways to show the brain that you are listening.

3. Going in your imagination to the place your thoughts are trying to warn you about.