Insomnia Coach® Podcast

Martin Reed, MEd, CHES®, CCSH
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Insomnia Coach® Podcast

Welcome to the Insomnia Coach Podcast. My name is Martin Reed. I believe that by changing how we respond to insomnia and all the difficult thoughts and feelings that come with it, we can move away from struggling with insomnia and toward living the life we want to live. In this podcast, I share insomnia success stories featuring people who ended their struggle with insomnia. New episodes are released monthly.

  1. 1月31日

    How Danny overcame the insomnia struggle by abandoning sleep rituals, embracing acceptance, and moving toward the life he wanted to live (#66)

    In 2019 Danny was going through a stressful period in his life while also being on a big health and fitness kick. When his sleep started to become a problem, Danny became very concerned and his doctor offered medication. When Danny started to make some lifestyle changes to reduce stress, reduce the intensity of his training, and ensure he was eating sufficiently, his sleep started to improve. Danny felt relief, believing that he'd found the cure — that sleep needed a certain amount of exercise or a certain type of diet to happen. As time went on, Danny found himself increasingly focused on protecting his sleep through diet and exercise. This, in turn, created a lot of sleep-related anxiety — and when really difficult nights returned in 2022, Danny realized that diet and exercise weren't the guardians of his sleep after all. Looking for answers, Danny spent his days troubleshooting and trying to figure out a way forward. Danny discovered that the key to getting his sleep back on track was to reduce the power and influence sleep had over his life. For sleep to be effortless, he needed to move away from putting effort into making a certain amount or type of sleep happen. In this episode, Danny describes the approach he took. It involved committing to actions that mattered to him each day (no matter how small), independently of sleep. It involved identifying and eliminating sleep-related rules and rituals. It involved ensuring his actions served him rather than insomnia. It involved acknowledging all the difficult thoughts and feelings that came with insomnia and being kinder to himself when things were difficult rather than trying to fight or avoid them and being harder on himself. This process wasn't easy. It took commitment, resilience, and effort. It requires ongoing practice. Today, Danny's sleep is back on track. And, when the occasional difficult night shows up, it no longer has any power or influence over him or the life he wants to live.

    1 小時 12 分鐘

  2. 06/12/2024

    How Esther starved insomnia of its power and influence in the presence of generalized anxiety disorder (#65)

    When Esther tried moving away from a medication she was taking for generalized anxiety disorder, she found herself struggling with sleep. She would often wake with a jolt and experience panic and anxiety. Even when new medications helped with other issues, sleep continued to be a challenge and created a lot of ongoing anxiety. Esther did a lot to try to get her sleep back on track. She tried going to bed earlier. She tried CBD oil. She tried supplements. She tried to tire herself out through exercise. None of those things got her closer to where she wanted to be. Esther was determined to get to the root of the problem, which seemed to be all the difficult thoughts and feelings associated with insomnia. On her way to work one day, Esther came across the Insomnia Coach podcast and listening to the stories of people who had overcome their struggle with insomnia motivated her to start working with me. In this episode, Esther reflects on the changes she made that proved to be most helpful for her. They included going to bed later at night, doing something more pleasant whenever she found herself struggling during the night, continuing to do things that mattered to her even after difficult nights, and acknowledging her thoughts and feelings and refocusing on the present moment (rather than focusing on trying to fight or avoid difficult thoughts and feelings). Esther also shares some of the key educational insights that helped her reduce the amount of pressure she was putting on herself to make sleep happen. Her superpowers of self-awareness and self-reflection also revealed that the difficult thoughts and feelings she had been trying so hard to fight or avoid often came with the same physical sensations associated with more pleasant thoughts, feelings, and experiences. As she committed to a new approach, Esther realized she had new options available to her when it came to responding to insomnia. Options that wouldn't create more struggle, consume more energy, put more focus on sleep, and keep her trapped in the vicious cycle of more trying and more difficulty. Esther became less fearful about the possibility of insomnia showing up. She became more comfortable in its presence. Insomnia lost the power and influence it once had over her.

    56 分鐘

  3. 31/10/2024

    How Irina went from feeling enraged at the idea of accepting insomnia to embracing it and ending her struggle with sleep (#64)

    Irina's struggle with insomnia began when she experienced a night of no sleep. This created fear and confusion and Irina worried that something serious was going on — that something might be broken in her brain. The more she tried to make sleep happen, the more pressure she put on herself to make sleep happen, the more elusive it became. Irina tried medication but that left her feeling unrefreshed and didn't deal with the hyperarousal and increasing levels of anxiety she was experiencing. Turning to cognitive behavioral therapy for insomnia (CBT-I), Irina found sleep restriction helpful in the short-term because it helped her rediscover the reassuring sensation of sleepiness rather than fatigue and exhaustion. Unfortunately, the CBT-I technique of stimulus control which involves leaving the bed when awake at night backfired because she was someone who loved spending time in bed — so getting up felt like a punishment and something that raised the stakes at night. She ended up putting more pressure on herself to make sleep happen and that, in turn, made things more difficult. The turning point came when Irina committed to an approach that didn't involve actions geared toward trying to make sleep happen. Although she was originally outraged at the idea of accepting the presence of insomnia and all the difficult thoughts and feelings that come with it, the fact that so many people who had recovered from insomnia were telling her it was the only thing that worked for them led her to commit to this new approach. Acceptance was not easy but ongoing practice helped Irina build skill in experiencing insomnia with less struggle. She became less attached to the idea that she needed to make a certain amount or type of sleep happen. She became more comfortable experiencing difficult thoughts and feelings. The focus of her attention expanded and, as that happened, the power and influence of sleep and insomnia shrunk. Irina let go. She allowed the full range of human thoughts and feelings to come and go as they chose. She gave sleep the opportunity to take care of itself while she took care of doing things that helped her live the life she wanted to live. And, that's exactly what happened.

    1 小時 26 分鐘

  4. 30/09/2024

    How Dulce gained freedom from insomnia by giving up her attempts to control sleep and reducing her resistance to the difficult thoughts and feelings that came with it (#63)

    Neseret's experience with insomnia began when she tried tapering off an antidepressant she had been taking for 13 years. Every time she tried to get off the medication she found herself unable to sleep. Although a move from shift work to regular daytime hours and being more active during the day helped to improve Neseret's energy levels, she still couldn't make the final leap to being medication free because she was petrified of going without sleep. Finding Insomnia Coach and the stories shared on the podcast gave Neseret a newfound confidence that she could taper off the medication. She had hope. Neseret began a supervised medical taper while practicing new skills and habits that helped her move away from struggling with sleep and all the difficult thoughts and feelings that often come with insomnia. She stopped putting pressure on herself to generate a certain amount of sleep. Whenever she found herself struggling during the night, she would engage in another activity so she had an alternative to struggle. She stopped trying to control sleep. Neseret's journey was not easy. There were ups and downs. There were setbacks. And yet, today, she is off the medication and sleep is no longer a problem or an obstacle to her ability to live the life she wants to live.

    1 小時 4 分鐘

  5. 30/08/2024

    How Neseret ended her dependence on medication and transformed her life through education, committed action, and self-compassion (#62)

    Neseret's experience with insomnia began when she tried tapering off an antidepressant she had been taking for 13 years. Every time she tried to get off the medication she found herself unable to sleep. Although a move from shift work to regular daytime hours and being more active during the day helped to improve Neseret's energy levels, she still couldn't make the final leap to being medication free because she was petrified of going without sleep. Finding Insomnia Coach and the stories shared on the podcast gave Neseret a newfound confidence that she could taper off the medication. She had hope. Neseret began a supervised medical taper while practicing new skills and habits that helped her move away from struggling with sleep and all the difficult thoughts and feelings that often come with insomnia. She stopped putting pressure on herself to generate a certain amount of sleep. Whenever she found herself struggling during the night, she would engage in another activity so she had an alternative to struggle. She stopped trying to control sleep. Neseret's journey was not easy. There were ups and downs. There were setbacks. And yet, today, she is off the medication and sleep is no longer a problem or an obstacle to her ability to live the life she wants to live.

    1 小時 4 分鐘

  6. 29/07/2024

    How Bryan recovered from insomnia by putting less effort into sleep and more effort into living his life (#61)

    When Bryan got sick he experienced an entire night of no sleep for the first time in his life. He didn't sleep the next night, either. When his sleep didn't get back on track, Bryan started to believe that he had lost the ability to sleep and that belief generated a lot of anxiety. As sleep consumed more and more of his energy and attention, Bryan started to withdraw from life. His relationships suffered as sleep became the center of his universe. Bryan found that the more he tried to make sleep happen, the more difficult sleep became, the more anxiety he experienced, the more likely he was to engage in actions that didn't reflect who he was or who he wanted to be, and the more difficult everything became. And yet, as a driven problem-solver, he continued to try. Things began to change for Bryan when he accidentally fell asleep. When he fell asleep even though he didn't do anything to make sleep happen. There was no trying. No effort. No rules. No rituals. No medication. No supplements. Bryan realized that he hadn't lost the ability to sleep after all — and that he didn't need to do anything to make sleep happen. This insight didn't get rid of Bryan's struggles overnight but it prompted him to change his approach. He started acting in ways that served him and the life he wanted to live, rather than sleep. When difficult nights showed up, he would remind himself of the better nights (and how they required no effort or intervention). Then, he would refocus his attention on what he could control by doing things that mattered to him — actions that kept him moving toward the life he wanted to live, independently of sleep. With this approach, sleep started to lose the power and influence it once had over his life. In Bryan's own words, as he started getting his life back to normal, his sleep started getting back to normal, too.

    1 小時

  7. 29/06/2024

    How Emily transformed her sleep by accepting insomnia and committing to meaningful daily actions (#60)

    Emily's insomnia struggle began around four months after the birth of her baby. Even though her daughter was sleeping well, Emily was finding it really difficult to fall asleep. She started to get nervous and anxious as her level of exhaustion intensified. When the medication prescribed by her doctor didn't work, Emily started to get really concerned. She started researching solutions but found that the more she tried to fix her sleep, the more difficult it became and the more stressful things got. Emily's anxiety intensified to the point where the arrival of bedtime would lead to a racing heart and a sense of panic. It felt like her body was preparing for a marathon while she wanted to get a good night of sleep so she could be the mother she wanted to be for her daughter. Emily's transformation began when she changed her approach to sleep and her response to insomnia. She reduced the amount of time she allotted for sleep to more closely match the amount of sleep she was getting on an average night. She started to do something more pleasant whenever she found herself struggling with being awake at night. She stopped calculating the amount of sleep she was getting each night and she began to look at sleep with less judgement and more neutrality. Instead of trying to fight or avoid her racing heart and the anxiety, she surrendered to them — she acknowledged their presence and allowed them to exist. And, she committed to doing things that mattered, even after difficult nights and even when she felt exhausted. Emily surrendered to whatever might happen each night — and this freed her from the pressure she was putting on herself to generate a certain amount or type of sleep and allowed her to move away from the struggle that came from trying to control her thoughts and feelings. Today, Emily goes to bed sometime around 11 at night and wakes naturally around seven in the morning. Sleep is no longer a concern or a focus. Her focus now is on living the life she wants to live.

    1 小時 9 分鐘

  8. 31/05/2024

    How Kirstin rediscovered her natural ability to sleep after feeling completely dependent on sleeping pills (#59)

    Kirstin began using medication every now and then to help her sleep on Sunday nights. When she faced a big personal challenge that made sleep more difficult, she started to use it more often. The plan was to take a small dose to get her through that difficult period and then stop the medication because she didn't want to be reliant on something to help her fall asleep. Unfortunately Kirstin found that when she tried to stop taking the medication, sleep didn't happen. She went without sleep for three or four days straight before reaching for the medication in a desperate attempt to make sleep happen. Kirstin developed the belief that she couldn't sleep without medication and this created a lot of panic, distress, and confusion. Kirstin became obsessed with sleep. All she could think about was insomnia. Her days were filled with researching sleep remedies and experimenting with sleep-related rules and rituals. Nothing worked. Kirstin tried to stop herself from thinking about insomnia. That didn't work either. As nighttime approached she would get extremely nervous, scared, and upset. People tried to be supportive but nobody understood what she was going through. Things changed when Kirstin came across the Insomnia Coach podcast and realized that she wasn't alone. As she listened to the stories of others, insomnia started to feel less mysterious. At this point, Kirstin started to reclaim her life from insomnia. She made and followed through on daytime plans, regardless of how she slept. She prepared for difficult nights in advance so she had alternatives to struggling and battling all night long. She abandoned all her sleep efforts, rules, and rituals. She allowed all the difficult thoughts and feelings she was experiencing to exist — she acknowledged them and allowed them to come and go as they pleased. She practiced being kinder to herself. Kirstin's journey was not easy. She experienced ups and downs. When things felt difficult she made the conscious effort to focus on actions that would keep her moving toward the life she wanted to live and the relationship with sleep she wanted to have. Kirstin is also applying many of the skills she gained from her experience with insomnia to other parts of her life. And, she is sleeping without medication.

    1 小時 10 分鐘
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關於

Welcome to the Insomnia Coach Podcast. My name is Martin Reed. I believe that by changing how we respond to insomnia and all the difficult thoughts and feelings that come with it, we can move away from struggling with insomnia and toward living the life we want to live. In this podcast, I share insomnia success stories featuring people who ended their struggle with insomnia. New episodes are released monthly.

資料

  • 創作者
    Martin Reed, MEd, CHES®, CCSH
  • 活躍年份
    2019年 - 2025年
  • 單集
    50
  • 分級
    兒童適宜
  • 節目網站
    Insomnia Coach® Podcast

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