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Contenido proporcionado por Ivo H.K.. Todo el contenido del podcast, incluidos episodios, gráficos y descripciones de podcast, lo carga y proporciona directamente Ivo H.K. o su socio de plataforma de podcast. Si cree que alguien está utilizando su trabajo protegido por derechos de autor sin su permiso, puede seguir el proceso descrito aquí https://es.player.fm/legal.
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Former Insomniac by End Insomnia
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Manage series 3519709
Contenido proporcionado por Ivo H.K.. Todo el contenido del podcast, incluidos episodios, gráficos y descripciones de podcast, lo carga y proporciona directamente Ivo H.K. o su socio de plataforma de podcast. Si cree que alguien está utilizando su trabajo protegido por derechos de autor sin su permiso, puede seguir el proceso descrito aquí https://es.player.fm/legal.
Welcome to Former Insomniac with Ivo H.K., founder at End Insomnia. After suffering from insomnia for 5 brutal years and trying "everything" to fix it, I developed a new approach targeting the root cause of insomnia: sleep anxiety (or the fear of sleeplessness). In this podcast, I talk about the End Insomnia System and I share tips, learnings, and insights from overcoming insomnia and tell the stories of people who did so you can apply the principles to end insomnia for good, too.
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72 episodios
Marcar todo como (no) reproducido ...
Manage series 3519709
Contenido proporcionado por Ivo H.K.. Todo el contenido del podcast, incluidos episodios, gráficos y descripciones de podcast, lo carga y proporciona directamente Ivo H.K. o su socio de plataforma de podcast. Si cree que alguien está utilizando su trabajo protegido por derechos de autor sin su permiso, puede seguir el proceso descrito aquí https://es.player.fm/legal.
Welcome to Former Insomniac with Ivo H.K., founder at End Insomnia. After suffering from insomnia for 5 brutal years and trying "everything" to fix it, I developed a new approach targeting the root cause of insomnia: sleep anxiety (or the fear of sleeplessness). In this podcast, I talk about the End Insomnia System and I share tips, learnings, and insights from overcoming insomnia and tell the stories of people who did so you can apply the principles to end insomnia for good, too.
…
continue reading
72 episodios
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×If you’ve ever tried to get help for your sleep problems—whether from doctors, therapists, or online sources—you might have felt like no one truly understands what you’re going through. You’re not alone in that feeling. I know, because I’ve been there myself. The approach I now share didn’t come from just reading studies or theories—it came from my own struggle with insomnia. I spent years trying everything, feeling exhausted, and searching for something that actually worked. After nothing helped, I realized I had to find my own way out. Here’s my story of how I fell into insomnia—and how I finally got my life back. — Join the End Insomnia Program today if you are committed to ending your insomnia for good and get: Expert Guidance from End Insomnia Coaches Every Week (in a Group Call setting) The End Insomnia Video Course: 6.5 hours of premium, on-demand footage The End Insomnia Community: Join a group of like-minded folks on the same journey as you, so you’re never alone on your path to effortlessly restful sleep Six Guided Audio Meditations: Uses methods proven by Georgetown University scientists to reduce insomnia-driving stress hormones Four Implementation Tools: Helps you customize the End Insomnia System so it works as efficiently as possible (while keeping you on track): The Customized Nighttime Plan Workbook, The Customized Resilience Tool Kit, The Daily Implementation Tracker, The Once-a-Week Progress Check-In Worksheet Three Audio Tracks for Tough Moments: Guides you through rough mornings, anxious wind-downs, and sleepless nights with gentle reminders that can calm your body and mind…
As you improve your sleep, know that setbacks are completely normal. In fact, they are part of the process. Almost everyone who has overcome insomnia has had some ups and downs along the way. It feels amazing to start sleeping better after struggling for so long. You may feel relief, hope, and even excitement as you trust your sleep more and think about it less. But it’s rare for someone to fully move past insomnia without hitting a few bumps in the road. Setbacks don’t mean you’re back to square one—they are just part of the journey. — Join the End Insomnia Program today if you are committed to ending your insomnia for good and get: Expert Guidance from End Insomnia Coaches Every Week (in a Group Call setting) The End Insomnia Video Course: 6.5 hours of premium, on-demand footage The End Insomnia Community: Join a group of like-minded folks on the same journey as you, so you’re never alone on your path to effortlessly restful sleep Six Guided Audio Meditations: Uses methods proven by Georgetown University scientists to reduce insomnia-driving stress hormones Four Implementation Tools: Helps you customize the End Insomnia System so it works as efficiently as possible (while keeping you on track): The Customized Nighttime Plan Workbook, The Customized Resilience Tool Kit, The Daily Implementation Tracker, The Once-a-Week Progress Check-In Worksheet Three Audio Tracks for Tough Moments: Guides you through rough mornings, anxious wind-downs, and sleepless nights with gentle reminders that can calm your body and mind…
Back then, during my 5 brutal years of insomnia, I used to wonder: “What do the steps out of insomnia look like?” “How long does the recovery take?” Here’s the breakdown: Phase 1: Lost & Suffering Phase 2: Finding Hope Phase 3: Making Key Behavior Changes Phase 4: Experiencing Some Anxiety Reduction Phase 5: Feeling Non-Attachment Phase 6: Consistently Sleeping Better Phase 7: Building Further Confidence—and Working Through Setbacks Phase 8: Life Beyond Insomnia Join the End Insomnia Program today if you are committed to ending your insomnia for good and get: Expert Guidance from End Insomnia Coaches Every Wee k (in a Group Call setting) The End Insomnia Video Course: 6.5 hours of premium, on-demand footage The End Insomnia Community: Join a group of like-minded folks on the same journey as you, so you’re never alone on your path to effortlessly restful sleep Six Guided Audio Meditations: Uses methods proven by Georgetown University scientists to reduce insomnia-driving stress hormones Four Implementation Tools: Helps you customize the End Insomnia System so it works as efficiently as possible (while keeping you on track): The Customized Nighttime Plan Workbook, The Customized Resilience Tool Kit, The Daily Implementation Tracker, The Once-a-Week Progress Check-In Worksheet Three Audio Tracks for Tough Moments: Guides you through rough mornings, anxious wind-downs, and sleepless nights with gentle reminders that can calm your body and mind…
One thing that can make working through insomnia easier, faster, and maybe even a little more pleasant is finding the right kind of support. Why Get Support? You can try to handle insomnia on your own, but having someone by your side can make the process much smoother and less lonely. When you have someone to cheer you on or help you figure out your next steps, it can feel like a big weight is lifted. Support can give you hope and remind you to keep going, even on tough days. Knowing you’re not alone in your journey makes it easier to stay determined and resilient However, not all support is helpful. — Join the End Insomnia Program today if you are committed to ending your insomnia for good and get: Expert Guidance from End Insomnia Coaches Every Week (in a Group Call setting) The End Insomnia Video Course: 6.5 hours of premium, on-demand footage The End Insomnia Community: Join a group of like-minded folks on the same journey as you, so you’re never alone on your path to effortlessly restful sleep Six Guided Audio Meditations: Uses methods proven by Georgetown University scientists to reduce insomnia-driving stress hormones Four Implementation Tools: Helps you customize the End Insomnia System so it works as efficiently as possible (while keeping you on track): The Customized Nighttime Plan Workbook, The Customized Resilience Tool Kit, The Daily Implementation Tracker, The Once-a-Week Progress Check-In Worksheet Three Audio Tracks for Tough Moments: Guides you through rough mornings, anxious wind-downs, and sleepless nights with gentle reminders that can calm your body and mind…
Today, I want to share several mindsets that are important to hold while on your journey to overcome insomnia. 1. You Are NOT an “Insomniac” 2. Rough Nights Can Be an Opportunity 3. Bring Out Your Inner Rebel 4. Sleep Problems Are Not to Blame for Everything 5. Find Moments of Gratitude 6. Be Patient 7. Stick to the Plan, Even Through Ups and Downs — Join the End Insomnia Program today if you are committed to ending your insomnia for good and get: Expert Guidance from End Insomnia Coaches Every Wee k (in a Group Call setting) The End Insomnia Video Course: 6.5 hours of premium, on-demand footage The End Insomnia Community: Join a group of like-minded folks on the same journey as you, so you’re never alone on your path to effortlessly restful sleep Six Guided Audio Meditations: Uses methods proven by Georgetown University scientists to reduce insomnia-driving stress hormones Four Implementation Tools: Helps you customize the End Insomnia System so it works as efficiently as possible (while keeping you on track): The Customized Nighttime Plan Workbook, The Customized Resilience Tool Kit, The Daily Implementation Tracker, The Once-a-Week Progress Check-In Worksheet Three Audio Tracks for Tough Moments: Guides you through rough mornings, anxious wind-downs, and sleepless nights with gentle reminders that can calm your body and mind…
Sometimes, we treat ourselves worse than we would ever treat another person. Our inner voice can be highly critical or even cruel, especially when we’re going through emotional pain or enduring another long, sleepless night. But blaming or judging ourselves during tough times isn’t helpful. Self-criticism, although very common, is linked to a wide range of mental health issues. — Join the End Insomnia Program today if you are committed to ending your insomnia for good and get: Expert Guidance from End Insomnia Coaches Every Wee k (in a Group Call setting) The End Insomnia Video Course: 6.5 hours of premium, on-demand footage The End Insomnia Community: Join a group of like-minded folks on the same journey as you, so you’re never alone on your path to effortlessly restful sleep Six Guided Audio Meditations: Uses methods proven by Georgetown University scientists to reduce insomnia-driving stress hormones Four Implementation Tools: Helps you customize the End Insomnia System so it works as efficiently as possible (while keeping you on track): The Customized Nighttime Plan Workbook, The Customized Resilience Tool Kit, The Daily Implementation Tracker, The Once-a-Week Progress Check-In Worksheet Three Audio Tracks for Tough Moments: Guides you through rough mornings, anxious wind-downs, and sleepless nights with gentle reminders that can calm your body and mind…
When we struggle with insomnia, it’s easy to focus solely on goals like “sleeping better” or “waking up refreshed.” While having sleep-related goals is understandable, tying your sense of fulfillment entirely to whether or not you achieve them can backfire. Goals, after all, are checkpoints. They can be missed, delayed, or sometimes reached without bringing the lasting happiness you imagined. Once you accomplish a goal, you may quickly return to your baseline level of satisfaction, a phenomenon known as hedonic adaptation. This keeps you on a treadmill, always seeking the next thing to make you happy. Values, on the other hand, offer a different path. — Join the End Insomnia Program today if you are committed to ending your insomnia for good and get: Expert Guidance from End Insomnia Coaches Every Wee k (in a Group Call setting) The End Insomnia Video Course: 6.5 hours of premium, on-demand footage The End Insomnia Community: Join a group of like-minded folks on the same journey as you, so you’re never alone on your path to effortlessly restful sleep Six Guided Audio Meditations: Uses methods proven by Georgetown University scientists to reduce insomnia-driving stress hormones Four Implementation Tools: Helps you customize the End Insomnia System so it works as efficiently as possible (while keeping you on track): The Customized Nighttime Plan Workbook, The Customized Resilience Tool Kit, The Daily Implementation Tracker, The Once-a-Week Progress Check-In Worksheet Three Audio Tracks for Tough Moments: Guides you through rough mornings, anxious wind-downs, and sleepless nights with gentle reminders that can calm your body and mind…
Working through insomnia often means examining everyday choices. For many, this includes decisions about caffeine and alcohol—two everyday pleasures that may feel off-limits when you’re struggling with sleep. Conventional wisdom often suggests cutting these out entirely, which can make life feel even more restricted and less enjoyable. While total abstinence can sometimes help, it’s not always necessary. Moderation and mindful consumption might allow you to preserve some normalcy and joy in your daily routines while you work to overcome insomnia. — Join the End Insomnia Program today if you are committed to ending your insomnia for good and get: Expert Guidance from End Insomnia Coaches Every Wee k (in a Group Call setting) The End Insomnia Video Course: 6.5 hours of premium, on-demand footage The End Insomnia Community: Join a group of like-minded folks on the same journey as you, so you’re never alone on your path to effortlessly restful sleep Six Guided Audio Meditations: Uses methods proven by Georgetown University scientists to reduce insomnia-driving stress hormones Four Implementation Tools: Helps you customize the End Insomnia System so it works as efficiently as possible (while keeping you on track): The Customized Nighttime Plan Workbook, The Customized Resilience Tool Kit, The Daily Implementation Tracker, The Once-a-Week Progress Check-In Worksheet Three Audio Tracks for Tough Moments: Guides you through rough mornings, anxious wind-downs, and sleepless nights with gentle reminders that can calm your body and mind…
The daytime consequences of insomnia can feel overwhelming. When you wake up exhausted and feel drained throughout the day, dreading the nights ahead is easy. Over time, this struggle can begin to chip away at the things in your life that matter most to you. It’s common for people dealing with poor sleep to pull back from the activities, relationships, and goals that once brought them joy and purpose. — Join the End Insomnia Program today if you are committed to ending your insomnia for good and get: Expert Guidance from End Insomnia Coaches Every Wee k (in a Group Call setting) The End Insomnia Video Course: 6.5 hours of premium, on-demand footage The End Insomnia Community: Join a group of like-minded folks on the same journey as you, so you’re never alone on your path to effortlessly restful sleep Six Guided Audio Meditations: Uses methods proven by Georgetown University scientists to reduce insomnia-driving stress hormones Four Implementation Tools: Helps you customize the End Insomnia System so it works as efficiently as possible (while keeping you on track): The Customized Nighttime Plan Workbook, The Customized Resilience Tool Kit, The Daily Implementation Tracker, The Once-a-Week Progress Check-In Worksheet Three Audio Tracks for Tough Moments: Guides you through rough mornings, anxious wind-downs, and sleepless nights with gentle reminders that can calm your body and mind…
During insomnia, you might feel strange body sensations at night. For example, you might: • Feel a sudden jerk in your body just as you fall asleep (like a little twitch that wakes you up). • Drift in and out of a very light sleep and never seem to get into a deep, restful sleep. • Notice your heart beating fast when you lie in bed, worried you won’t fall asleep. • Wake up in the middle of the night feeling tense or alarmed. • Feel your muscles getting tighter and tighter as you lie in bed. Do any of these sound familiar? If so, you might have wondered if something is wrong with your body or brain. The good news is that you’re not broken. -- Join the End Insomnia Program today if you are committed to ending your insomnia for good and get: Expert Guidance from End Insomnia Coaches Every Wee k (in a Group Call setting) The End Insomnia Video Course: 6.5 hours of premium, on-demand footage The End Insomnia Community: Join a group of like-minded folks on the same journey as you, so you’re never alone on your path to effortlessly restful sleep Six Guided Audio Meditations: Uses methods proven by Georgetown University scientists to reduce insomnia-driving stress hormones Four Implementation Tools: Helps you customize the End Insomnia System so it works as efficiently as possible (while keeping you on track): The Customized Nighttime Plan Workbook, The Customized Resilience Tool Kit, The Daily Implementation Tracker, The Once-a-Week Progress Check-In Worksheet Three Audio Tracks for Tough Moments: Guides you through rough mornings, anxious wind-downs, and sleepless nights with gentle reminders that can calm your body and mind…
To sleep better, we need to calm our worries both at night and during the day. By using the steps in the End Insomnia System, you can learn to feel calmer and less worried about sleep. Over time, you will help your body and mind remember how to rest easily. This takes patience, practice, and understanding. Here are five steps you can take to start worrying less at night: Stop Looking at the Clock Let Go of Expectations Make Room for Uncomfortable Feelings Save Your Energy Manage Hyperarousal Let’s look at these one by one. — Join the End Insomnia Program today if you are committed to ending your insomnia for good and get: Expert Guidance from End Insomnia Coaches Every Wee k (in a Group Call setting) The End Insomnia Video Course: 6.5 hours of premium, on-demand footage The End Insomnia Community: Join a group of like-minded folks on the same journey as you, so you’re never alone on your path to effortlessly restful sleep Six Guided Audio Meditations: Uses methods proven by Georgetown University scientists to reduce insomnia-driving stress hormones Four Implementation Tools: Helps you customize the End Insomnia System so it works as efficiently as possible (while keeping you on track): The Customized Nighttime Plan Workbook, The Customized Resilience Tool Kit, The Daily Implementation Tracker, The Once-a-Week Progress Check-In Worksheet Three Audio Tracks for Tough Moments: Guides you through rough mornings, anxious wind-downs, and sleepless nights with gentle reminders that can calm your body and mind…
Sometimes, you might lie awake at night when you’d much rather be sleeping. It can feel frustrating, but there are things you can do to make the situation better. The goal isn’t to force yourself to sleep—that doesn’t work. Instead, let’s focus on finding peace at night, even when sleep doesn’t come immediately. Today, you’ll learn three simple options for handling those moments of unwanted wakefulness. — Join the End Insomnia Program today if you are committed to ending your insomnia for good and get: Expert Guidance from End Insomnia Coaches Every Wee k (in a Group Call setting) The End Insomnia Video Course: 6.5 hours of premium, on-demand footage The End Insomnia Community: Join a group of like-minded folks on the same journey as you, so you’re never alone on your path to effortlessly restful sleep Six Guided Audio Meditations: Uses methods proven by Georgetown University scientists to reduce insomnia-driving stress hormones Four Implementation Tools: Helps you customize the End Insomnia System so it works as efficiently as possible (while keeping you on track): The Customized Nighttime Plan Workbook, The Customized Resilience Tool Kit, The Daily Implementation Tracker, The Once-a-Week Progress Check-In Worksheet Three Audio Tracks for Tough Moments: Guides you through rough mornings, anxious wind-downs, and sleepless nights with gentle reminders that can calm your body and mind…
Anxious thoughts often make it hard to sleep. Many people feel more worried as bedtime approaches or wake up in the middle of the night with racing thoughts. Sometimes, one small thought can snowball into a big worry, making sleep seem impossible. But there are ways to handle these thoughts to help you feel calmer and sleep better. Let’s talk about two helpful approaches: challenging your thoughts and changing how you see them . — Join the End Insomnia Program today if you are committed to ending your insomnia for good and get: Expert Guidance from End Insomnia Coaches Every Wee k (in a Group Call setting) The End Insomnia Video Course: 6.5 hours of premium, on-demand footage The End Insomnia Community: Join a group of like-minded folks on the same journey as you, so you’re never alone on your path to effortlessly restful sleep Six Guided Audio Meditations: Uses methods proven by Georgetown University scientists to reduce insomnia-driving stress hormones Four Implementation Tools: Helps you customize the End Insomnia System so it works as efficiently as possible (while keeping you on track): The Customized Nighttime Plan Workbook, The Customized Resilience Tool Kit, The Daily Implementation Tracker, The Once-a-Week Progress Check-In Worksheet Three Audio Tracks for Tough Moments: Guides you through rough mornings, anxious wind-downs, and sleepless nights with gentle reminders that can calm your body and mind…
Painful emotions are one of the most challenging things to accept while we are struggling with insomnia. Here is an exercise to bring greater mindful acceptance to painful emotions such as anxiety, sadness, frustration, and fear. — Join the End Insomnia Program today if you are committed to ending your insomnia for good and get: Expert Guidance from End Insomnia Coaches Every Wee k (in a Group Call setting) The End Insomnia Video Course: 6.5 hours of premium, on-demand footage The End Insomnia Community: Join a group of like-minded folks on the same journey as you, so you’re never alone on your path to effortlessly restful sleep Six Guided Audio Meditations: Uses methods proven by Georgetown University scientists to reduce insomnia-driving stress hormones Four Implementation Tools: Helps you customize the End Insomnia System so it works as efficiently as possible (while keeping you on track): The Customized Nighttime Plan Workbook, The Customized Resilience Tool Kit, The Daily Implementation Tracker, The Once-a-Week Progress Check-In Worksheet Three Audio Tracks for Tough Moments: Guides you through rough mornings, anxious wind-downs, and sleepless nights with gentle reminders that can calm your body and mind…
Sometimes, when we feel bad after a rough night, we make it even worse without realizing it. One way to think about this is with the idea of clean pain and dirty pain . • Clean pain is the normal, unavoidable pain when something tough happens. For example, feeling tired after a bad night’s sleep, feeling sad when something disappointing happens, or worrying about the future. This kind of pain is just part of life. • Dirty pain , however, is the pain we add on top of clean pain by how we react to it. Dirty pain comes from how we respond to the initial pain. For example, if you’re tired, you might start thinking, “I’ll never sleep well again,” or feel frustrated and beat yourself up. These reactions can make you feel much worse. - Join the End Insomnia Program today if you are committed to ending your insomnia for good and get: Expert Guidance from End Insomnia Coaches Every Wee k (in a Group Call setting) The End Insomnia Video Course: 6.5 hours of premium, on-demand footage The End Insomnia Community: Join a group of like-minded folks on the same journey as you, so you’re never alone on your path to effortlessly restful sleep Six Guided Audio Meditations: Uses methods proven by Georgetown University scientists to reduce insomnia-driving stress hormones Four Implementation Tools: Helps you customize the End Insomnia System so it works as efficiently as possible (while keeping you on track): The Customized Nighttime Plan Workbook, The Customized Resilience Tool Kit, The Daily Implementation Tracker, The Once-a-Week Progress Check-In Worksheet Three Audio Tracks for Tough Moments: Guides you through rough mornings, anxious wind-downs, and sleepless nights with gentle reminders that can calm your body and mind…
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