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.

Matt wonders if a 7 hour sleep window will work if you sleep 5-5.5 hours? D.I. can’t accept not sleeping the night before an important event which then keeps him sleepless. Naja is wondering if all she’s experiencing really could be anxiety? Matthew asks how one can think more positively after a night if no sleep.

Pantherpsrung wonders if insomnia can become a self-distraction method. Thea has little trouble falling asleep but wakes up very early. Snehitha has gotten stuck with CBTi and wonders where to you next.

Jacinto feels lucky because so far, the medications he is taking are effective. What could someone in his spot do to internalize sleep confidence? Jeff has tried doing everything he has learned on this channel but is worried that anxiety and grief may be making better sleep impossible at the moment? Fei has done well for several months but is hitting a rough stretch again.