"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?

Juro wonders if doing relaxation exercises to decrease hyperarousal counts as a sleep effort? Fei sleeps little after having done well for weeks. What to do?

Michael is sharing some encouraging insights. Colleen wonders about whether The effortless sleep method has too many rules. Malena asks how to fade out of CBTi. Earth Quick has sleep anxiety. Mr Peace is wondering if daily relaxation exercises is a good idea.

Our exploration of the self coaching model has led us to an important part: thought work. We know that thoughts govern what we feel, do and the results we get, but how to change them?

In this episode we look at education, dismissal, evidence gathering, going meta and - using a thought ladder.

In this episode we learn how sleep is regulated and that sleep physiology is not complicated! We talk about how it is very similar to eating - fasting builds an appetite (gas) and negative emotion can block that appetite (brake).

When you understand this model, you can explain any difficulties sleeping you have. And when sleep is not mystery, you get much more of it!

Alex has started spending less time in bed and is sleeping better. He has a few questions: Is it normal that nights are different from each other and if so, why are nights different? Also, is it ok to have a beer at night? Zoltan asks a love question: why is his friend telling him to have some hot milk at night?