34 episodes

Welcome to the Insomnia Coach® Podcast! My name is Martin Reed. I believe that nobody needs to live with chronic insomnia and that evidence-based cognitive and behavioral techniques can help you enjoy better sleep for the rest of your life. In this podcast, I share insomnia success stories and expert interviews that I hope will motivate and inspire you to implement changes that can improve your sleep and transform your life.

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

    • Health & Fitness
    • 4.6 • 38 Ratings

Welcome to the Insomnia Coach® Podcast! My name is Martin Reed. I believe that nobody needs to live with chronic insomnia and that evidence-based cognitive and behavioral techniques can help you enjoy better sleep for the rest of your life. In this podcast, I share insomnia success stories and expert interviews that I hope will motivate and inspire you to implement changes that can improve your sleep and transform your life.

    How Amy went from an intense fear of insomnia and feeling her situation was hopeless to averaging over seven hours of sleep each night (#34)

    How Amy went from an intense fear of insomnia and feeling her situation was hopeless to averaging over seven hours of sleep each night (#34)

    Listen to the podcast episode (audio only)







    Night after night of wakefulness led Amy to a dark place where she saw no way out. She felt helpless and doomed to a life of insomnia.



    Ironically, Amy became friends with someone else who was struggling with insomnia. This friend ended up enrolling as a client of mine and started to experience improvements in their sleep. Amy learned more about the behavioral changes he was making, and — even though she assumed these wouldn't work for her — she figured she was already suffering so much, nothing she could do could make her situation worse.



    So, Amy started to spend less time in bed, she abandoned her sleep rituals, and she shifted away from trying to control sleep and all the thoughts and worries her mind would generate. After weeks of ups and downs, Amy started to get more sleep, more consistently. Now, she averages around seven or more hours of sleep each night and considers her transformation nothing short of a miracle.



    Amy's story shows that no matter how desperate things feel, no matter how severe your insomnia may be, there is always hope. If you are willing and able to make some changes to your current sleep habits and your current relationship with the difficult thoughts and emotions that like to accompany insomnia, you can get to a place where you will realize that you CAN sleep!



    Click here for a full transcript of this episode.Click here to hide the transcript.

    Martin Reed:

    Welcome to the Insomnia Coach Podcast. My name is Martin Reed. I believe that nobody needs to live with chronic insomnia and that evidence-based cognitive and behavioral techniques can help you enjoy better sleep for the rest of your life.



    Martin Reed:

    The content of this podcast is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. The statements and opinions expressed by guests are their own and are not necessarily endorsed by Insomnia Coach LLC. All content is provided "as is" and without warranties, either express or implied.



    Martin Reed:

    Hi, Amy. Thank you so much for taking the time out of your day to come onto the podcast.



    Amy M:

    You're welcome.



    Martin Reed:

    It's great to have you on, and I'm really looking forward to our conversation. So without any further ado, maybe we could just start right at the beginning and talk about when your sleep issues first began. When did they first begin, and what do you think caused those initial issues with sleep?



    Amy M:

    So they began first in September of 2020, and I think the first thing that really happened is that we had raccoons in the attic, and that was causing some interrupted sleep. But it began, in earnest, when I was talking to a friend of mine and he mentioned that he was having sleep issues. And because I had had insomnia once before in 2013, I was very superstitious about talking about sleep. And when he told me what was happening, I suddenly got scared like, "Oh my God." And I just suddenly knew I wasn't going to sleep that night, just because of him telling me that his... It triggered something, and that's when it really started.



    Martin Reed:

    I hear you mentioned the word superstition around insomnia. Can you tell us a little bit more about that?



    Amy M:

    Yeah, well since I had the insomnia in 2013, and I had resolved it finally, but it was really difficult to resolve. Since then I'd always felt,

    • 58 min
    How Jennifer moved past 18 years of insomnia by exploring her sleep-related beliefs and recognizing her own insomnia in the stories of others (#33)

    How Jennifer moved past 18 years of insomnia by exploring her sleep-related beliefs and recognizing her own insomnia in the stories of others (#33)

    Jennifer's issues with sleep began 18 years ago when she started to wean her firstborn from breastfeeding. When Jennifer fell pregnant again, things got better — until it was time to wean her second child. As the mother of five children, Jennifer went through this cycle for a long time — and when she decided that she was done having children, she started to get really nervous about sleep.



    Jennifer tried lots of different things in an attempt to get rid of her insomnia — she tried different foods, she experimented with supplements, she tried medication, she tried alcohol. Fortunately, Jennifer recognized that her body wasn't missing any vital vitamin, mineral, or chemical — and that a hormone imbalance wasn't to blame for her ongoing issues with sleep.



    After listening to a few episodes of the Insomnia Coach podcast, Jennifer felt that it was her belief system that was the real reason why she was enduring an endless struggle with sleep. At this point, she felt ready to implement some changes that would lead to new habits and a new relationship with her thoughts and beliefs that would help create better conditions for sleep.



    When Jennifer started to feel a strong sense of sleepiness again (rather than ongoing fatigue and brain fog) and learned from experience that sleeping pills weren't doing anything for her, she felt confident she was on the right track.



    Ultimately, Jennifer regained confidence in her natural ability to sleep after learning that she wasn't alone and that other people were experiencing insomnia in a similar way to her, and by making changes to her behaviors and the relationship she had with her thoughts. It was these changes that helped create better conditions for sleep and helped Jennifer put chronic insomnia behind her.



    Click here for a full transcript of this episode.Click here to hide the transcript.

    Martin Reed:

    Welcome to the Insomnia Coach Podcast. My name is Martin Reed. I believe that nobody needs to live with chronic insomnia and that evidence-based cognitive and behavioral techniques can help you enjoy better sleep for the rest of your life.



    Martin Reed:

    The content of this podcast is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. The statements and opinions expressed by guests are their own and are not necessarily endorsed by Insomnia Coach LLC. All content is provided "as is" and without warranties, either express or implied.



    Martin Reed:

    Hi, Jennifer. Thank you so much for taking some time out of your day to come onto the podcast.



    Jennifer B.:

    Yeah, you're welcome. Happy to be here.



    Martin Reed:

    It's great to have you on. I'm really excited for our conversation, which I'm just going to start right at the beginning, like I always do. If you could just tell us when your problems with sleep began, and what you think might have caused those initial issues with sleep?



    Jennifer B.:

    So I had problems when I was weaning my firstborn from breastfeeding. He is 18 now, and so I struggled with it for quite a while. I had gone to the doctor, and they had suggested some Benadryl. I tied it to the weaning, and it really didn't get better until I got pregnant six months later with my second child. I have five children, so I cycled through this for 11 or 12 years. When we were finished having children, I really struggled with it, and was convinced that I had some sort of hormone imbalance or hormone problem that was leading to it...

    • 50 min
    How Jovana put insomnia behind her by recognizing that her insomnia wasn’t unique and that sleep is a natural process that cannot be controlled (#32)

    How Jovana put insomnia behind her by recognizing that her insomnia wasn’t unique and that sleep is a natural process that cannot be controlled (#32)

    Listen to the podcast episode (audio only)







    In 2019, Jovana experienced a night of no sleep whatsoever but she was confident that she would get some sleep the following night. However, the next night was just the same — Jovana didn't get one minute of sleep.



    At this point, she started to panic, and her anxiety was further compounded by the fact she was a new mom. Jovana started to dread going to bed. She felt frustrated. She felt lonely. Fortunately, she found the Insomnia Coach YouTube channel and the Insomnia Coach podcast and started to realize that she was not alone and that her insomnia was not unusual or unique.



    Ultimately, Jovana stopped the endless sleep-related research and ongoing detective work. She stopped experimenting with medication and supplements. She started to remove herself from the process of sleep and began to accept that sleep cannot be controlled. At the same time, she committed to actions that helped her move toward the kind of life she wanted to live, even after difficult nights and even in the presence of difficult thoughts, feelings, and emotions.



    As a result, Jovana regained confidence in her natural ability to sleep and is once again living the kind of life she wants to live.



    Click here for a full transcript of this episode.Click here to hide the transcript.

    Martin Reed:

    Welcome to the Insomnia Coach Podcast. My name is Martin Reed. I believe that nobody needs to live with chronic insomnia and that evidence-based cognitive and behavioral techniques can help you enjoy better sleep for the rest of your life.



    Martin Reed:

    The content of this podcast is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. The statements and opinions expressed by guests are their own and are not necessarily endorsed by Insomnia Coach LLC. All content is provided "as is" and without warranties, either express or implied.



    Martin Reed:

    Hello Jovana, thank you so much for taking the time out of your day to come on to the podcast.



    Jovana Mühle:

    My pleasure. Thank you, Martin.



    Martin Reed:

    So I'm going to start right at the beginning, just like I do with all my podcast guests. So can you just tell us when your sleep problems first began? And what do you think caused your initial issues with sleep?



    Jovana Mühle:

    So it first began, I think I know exactly the date, which is, it's so weird, right? You remember some things very precisely, I think it was the 13th of December. And I think it was a weekend you can recall, and check if you'd want to check. I think it was 2019 13th of December. And it happened for me two nights in a row that I couldn't sleep, so I really remember it's the first time it began because before that, I would have bad nights of sleep but I wouldn't panic.



    Jovana Mühle:

    And I wouldn't react the way I did when it happened then in December, so basically, I had the feeling I couldn't sleep. So I was laying down in my bed, I even tried to go to the couch, tried to sleep there, I just think nothing was happening. I didn't sleep a minute, which never happened to me before. Because even if I had a bad night, and I couldn't fall asleep, at some point and say, four or 5:00 AM, I would fall asleep, eventually. This didn't happen then, and I didn't know why,

    • 1 hr 7 min
    How Cindy tackled the insomnia that appeared after her baby was born by accepting nighttime wakefulness and eliminating safety behaviors (#31)

    How Cindy tackled the insomnia that appeared after her baby was born by accepting nighttime wakefulness and eliminating safety behaviors (#31)

    Listen to the podcast episode (audio only)







    Cindy developed postpartum depression shortly after her daughter was born and was prescribed medication to help her sleep. The medication seemed to work at first but Cindy soon found that it wasn't helping and this led to more anxiety and more sleep difficulties.



    Cindy thought that her brain was broken and started to implement lots of different safety behaviors in a bid to get her sleep back on track. After trying to eliminate all the possible causes of her insomnia, Cindy was continuing to find sleep difficult.



    Fortunately, Cindy realized that it was all the effort she was putting into sleep and all the behaviors she was implementing in a bid to protect her sleep and create perfect conditions for sleep that were keeping her insomnia alive.



    Cindy started to accept the possibility of nighttime wakefulness and the reality of nighttime wakefulness when it occurred. She took steps to make nighttime wakefulness more pleasant and took comfort in the fact that nights of less sleep build sleep drive and increase the likelihood of sleep on subsequent nights.



    Ultimately, Cindy stopped putting pressure on herself to sleep. She stopped striving for sleep, she stopped putting effort into sleep, she stopped trying to fight or avoid sleep-related anxiety, and she started to recognize that all the anxious thoughts produced by her brain were just that — thoughts. Nothing more and nothing less.



    Today, Cindy doesn't take any sleep medication and she is sleeping well. Perhaps one of the biggest insights she shared is that she no longer uses sleep itself as a measure of her success. In Cindy's words, it's our relationship with sleep that is the true measure of success.



    Click here for a full transcript of this episode.Click here to hide the transcript.

    Martin Reed:

    Welcome to the Insomnia Coach Podcast. My name is Martin Reed. I believe that nobody needs to live with chronic insomnia and that evidence-based cognitive and behavioral techniques can help you enjoy better sleep for the rest of your life.



    Martin Reed:

    The content of this podcast is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. The statements and opinions expressed by guests are their own and are not necessarily endorsed by Insomnia Coach LLC. All content is provided "as is" and without warranties, either express or implied.



    Martin Reed:

    Hi, Cindy. Thank you so much for taking the time out of your day to come onto the podcast.



    Cindy Xia:

    You're welcome. Thanks for having me here.



    Martin Reed:

    It is great to have you on. I'm really excited for everything that we're going to be talking about. Let's start at the beginning. Can you just tell us a little bit about when your sleep problems first began, and what you feel caused those initial issues with sleep?



    Cindy Xia:

    So it started when I had Feena in October last year. And I had a great pregnancy, a great birth. I felt really good. Feena was actually a pretty good baby. And for the first few days I was actually still doing okay. I was really sleep deprived from looking after her, but I had no problems just passing out whenever I had the chance. And then around a couple of days in, I just remembered feeling really off, really jittery and just feeling like I couldn't switch off. And now I think back, it was sort of probably the beginning of my postpartum ...

    • 59 min
    How Jake got his sleep back on track by changing his nighttime behaviors and his daytime behaviors (#30)

    How Jake got his sleep back on track by changing his nighttime behaviors and his daytime behaviors (#30)

    Listen to the podcast episode (audio only)







    When COVID led to Jake having to work from home he found himself working way beyond the usual nine to five. Jake found himself answering calls and texts at all hours of the day and even started to take his computer to bed.



    Work soon encroached into his weekends and before long, Jake found that he no longer had any kind of sleep schedule. When he took a vacation he found it really hard to get any sleep at all and this led to a lot of sleep-related research, a lot of anxiety, and a lot of worry.



    Fortunately, Jake's sleep recovered — but only for a few weeks. Then, his insomnia returned and was even worse than before. Jake thought that his sleep was broken and that something was wrong with him.



    The good news is, there's no real mystery when it comes to insomnia — from person to person, insomnia is remarkably similar. It's often our relationship with our thoughts and the behaviors we might implement in a bid to improve our sleep that provide insomnia with the oxygen it needs to survive.



    As Jake learned more about sleep and insomnia he implemented evidence-based techniques to help build sleep drive, strengthen his body clock, and weaken arousal. He started to spend less time in bed, he got out of bed during the night if being in bed didn't feel good, and — perhaps most importantly of all — he tried to live the kind of life he wanted to live during the day, independently of how he slept.



    Now, Jake's life doesn't revolve around sleep and he no longer tries to control sleep or put effort into sleep. As a result, he is sleeping a lot better and has regained confidence in his natural ability to sleep.



    Click here for a full transcript of this episode.Click here to hide the transcript.

    Martin Reed:

    Welcome to the Insomnia Coach Podcast. My name is Martin Reed. I believe that nobody needs to live with chronic insomnia and that evidence-based cognitive and behavioral techniques can help you enjoy better sleep for the rest of your life.



    Martin Reed:

    The content of this podcast is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. The statements and opinions expressed by guests are their own and are not necessarily endorsed by Insomnia Coach LLC. All content is provided "as is" and without warranties, either express or implied.



    Martin Reed:

    Hi, Jake, thank you for taking the time out of your day to come on to the podcast.



    Jake Zandi:

    Oh, thanks for having me, Martin. I'm very happy to be here today.



    Martin Reed:

    It's great to have you on. Let's start right at the beginning. When did your sleep problems first begin and what do you think caused your initial issues with sleep?



    Jake Zandi:

    Well, so we've all been going through this pandemic for the past, I think it's over a year now since it's hit the States. Yeah, I was doing pretty good with work and everything like that, working at an actual physical location. Once the pandemic hit, I think it was like in March of last year, I was told to go home. I actually just started the job probably two weeks prior to that. So, I had never really worked from home before and that's something I've never really had to do. So, I didn't really know, at first, I didn't really have the discipline, you know what I mean? Of working just nine to five like my old job was.



    Jake Zandi:

    So, I got caught in,

    • 1 hr 7 min
    How Celia improved her sleep by abandoning all attempts to control her sleep and accepting and acknowledging anxious thoughts rather than trying to fight or avoid them (#29)

    How Celia improved her sleep by abandoning all attempts to control her sleep and accepting and acknowledging anxious thoughts rather than trying to fight or avoid them (#29)

    Listen to the podcast episode (audio only)







    From a very young age, Celia would often try to control her sleep and often used medication to get her through her frequent bouts of insomnia. After the birth of her son and the emergence of the COVID pandemic, Celia became even more fixated on sleep. All of her old sleep crutches seemed to stop working and she didn't know what to do.



    Celia began to spend her days researching sleep and looking for options. She had heard about evidence-based cognitive and behavioral techniques that can help tackle the thoughts and behaviors that perpetuate sleep disruption, but she found the techniques difficult to implement and whenever she experienced some difficult nights she felt she was back to square one.



    Fortunately, Celia did not give up. She decided it was time to stop allowing insomnia to be part of her identity and began to implement new habits that would create better conditions for sleep. Instead of trying to eliminate anxiety and spending her days obsessing about sleep, she learned to acknowledge and accept anxious thoughts and lived the life she wanted to live, independently of sleep.



    Celia recognized that it was her desire to control sleep and her sleep-related thoughts that was a big part of the problem. When she was able to accept that she couldn't directly control sleep or her thoughts and committed to implementing behaviors that would create better conditions for sleep and help her live life according to her values, she was able to starve her insomnia of the oxygen it craved and enjoy the life (and sleep) that she wanted.



    Click here for a full transcript of this episode.Click here to hide the transcript.

    Martin Reed:

    Welcome to the Insomnia Coach Podcast. My name is Martin Reed. I believe that nobody needs to live with chronic insomnia and that evidence-based cognitive and behavioral techniques can help you enjoy better sleep for the rest of your life.



    Martin Reed:

    The content of this podcast is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. The statements and opinions expressed by guests are their own and are not necessarily endorsed by Insomnia Coach LLC. All content is provided "as is" and without warranties, either express or implied.



    Martin Reed:

    Hi, Celia, thank you so much for taking the time out of your day to come onto the podcast.



    Celia Garforth:

    No problem. Nice to see you. Thanks for having me.



    Martin Reed:

    It's great to see you too. I'm just so excited to have you on, because I remember when we first started working together, you actually shared that one of your goals was to be a success story and to come on as a guest at some point in the future, and here you are now.



    Celia Garforth:

    Yeah. It definitely was. As I said to you in our emails to start with, I discovered you and your work through the podcast and it was listening to the stories of other people that you'd worked with that actually made me... Because I'd heard about CBT-I and I'd always been resistant to trying it because it seemed quite horrible. So listening to the podcast was really, really motivating for me to reach out and actually get things started and do it for myself. So that was a bit of a north star for me as I was going through it, just knowing that at some point in the future that I could come on and talk to everybody else about my experience and hopefully help some people in the wa...

    • 1 hr 8 min

Customer Reviews

4.6 out of 5
38 Ratings

38 Ratings

mrsvermeer ,

It really works!

Martin Reed changed my life! I was miserable and insomnia was ruining my life. I was sure I needed sleeping pills but my doctor recommended therapy first. I love podcasts so found Martin through searching Apple podcasts. CBT-I WORKS! Its hard but because of the testimonies I heard I didn’t give up. So amazing! Thank you Martin!

Harpoleptic ,

A True CBTI Expert

Martin‘s approach to CBTI for chronic insomnia is spot on. You can hear it when he interacts with his guests on this podcast. I have met Martin in person and we have shared thoughts and ideas about CBTI techniques many times. Anyone struggling with chronic insomnia would be wise to tune in to his podcast! He is a true asset to the sleep field and I look forward to many more episodes listening to him guide someone through CBTI!

Santin79 ,

Big fan

I may be, correction I am, biased because Martin is a good friend and fellow CBTi believer/advocate. That said, I truly believe this podcast by focusing on success stories will educate, bring hope and make a real difference in the insomnia universe

If you have trouble sleeping, if you’ve tried everything and still can’t sleep, if you feel there’s not much else left - this is the podcast to tune in to. Chances are pretty high that you’ve tried everything but what truly works: the cognitive and behavioral techniques that have made the guests on this podcast sleep well again.

/Daniel E.

Top Podcasts In Health & Fitness

You Might Also Like