How to Fall Asleep Faster: CBT-Insomnia Treatment 

I had stuggled with PTSD, anxiety and insomnia for the last 7 years, which culminated with almost a month of sleeping for 4 hours a night this november. But after struggling with sleep for years I finally learned what my body and my mind needs to sleep well. Started with simple CBT meditation, breathing excersice (fire breath is amazing for anxiety and insomnia) and walking in the morning in sunlight, then progressed to biking all day in the sun, intermittent fasting(OMAD) and cutting out some foods that I ate all my life, like milk. No more chronic inflammation, depression, no more lying in bed for hours with half of my brain shutting off and the other wide awake. If anyone is struggling with sleep know this - I lost hope I'll ever be functional again, but kept on trying just out of spite, and somehow I'm better than ever. Some damage was done, but physically I'm in the best shape of my life and growing every day. So don't loose hope, life can be weird like that.

I was told to do this 15 years ago at a sleep clinic. It also helps to get up and write down all the things you're worried about doing/accomplishing in the next few days if that's what you're thinking about. Somehow, putting these thoughts down on paper seems to download the thoughts.

I found this same answer when I was studying psychology in school. Tried it and it really helps. Tossing and turning only makes you more miserable too. Another tip is to ignore the folks who say that you absolutely MUST have 8 hours of sleep. Not everyone does. You probably need more than 5, but the quality of the sleep seems to be more important to me. But lying there worrying about not getting 8 hours will not help anyone.

I've been working on this technique recently and I definitely see improvement in my sleep. For all my fellow insomniacs out there who want to try this, remember that things will get worse before they get better. Like she says in the video, you need to stick with it! It's going to feel completely counter-intuitive at first, but that's the point! Retraining our brains requires us to do things that make little sense to us, because doing what "makes sense" is what got us into this mess in the first place 😂

This is really good advice, take it from an insomniac of several years. Recently, following this tip has stopped the spiral cycle. I still occasionally suffer from insomnia, and probably always will, but doing this stops the problem from getting out of control and going on a steep downward spiral. Getting out of bed when I can’t sleep has to be one of the hardest things I’ve had to learn to do to help my insomnia. Every instinct in my head goes against it. But just do it, it’ll help you get your problem under control in weeks, instead of years like me! Lol.

I have had disabling insomnia my entire life. I'm 63 years old and have tried everything. Good and bad. From Ambien (bad) to yoga (good) none of them cured my insomnia. I practiced such good sleep hygiene it became so rigid it was a hinderance to other parts of my life. And worse, it didn't help! Finally after 6 sleep studies a renowned sleep expert out of UCLA explained that... this is just the way I am wired. That back when we used to live in caves people such as myself were valued because we could stay up all night and keep watch. He reframed my insomnia from a disability to a special skill. So, instead of giving me more meds to have me conform to society, he suggested that I try and work from home, so I could work on my own schedule... and my productivity soared and my shame is gone. I also sought out a sleep hypnotist to help me get over my fear... "If I don't fall asleep I will fail at work and let everyone down and then the world will end..." Now, I am still tired a lot I still don't fall asleep until 2am. But I now get that this is just me and not something to be corrected. I realize that a lot of folks aren't afforded the luxury of working from home, but maybe there's a way for you to go into work later? Or maybe yoga, sleep hypnosis and sleep hygiene will work for you. I sure hope it does. I feel your pain fellow insomniacs. (hugs)

I used to have very “bad” insomnia where I’d randomly wake up every night. I’d get up, make some tea, and usually write or think because that’s what my brain wanted to do. This was the most creative time for me, and the only alone time I got. Now, I have a little one who has constant sleep regressions, and the insomnia really does pose a problem when I’ve rarely slept in the past week... or month... or year. I found with this circumstance it is really key to comfort myself, redirect my thoughts to how good it feels with my head lying on my pillow and my back actually lying in a bed instead of a rocking chair, to feel the coolness of my fan and the warmth of my blanket... this insomnia seems to call for more comforting thoughts and observations of how good it feels to go to sleep rather than getting up and waking the baby once more. Good luck to all you parents of little ones out there!!!

I've had chronic insomnia for the last few months and really needed this. It never occurred to me to try this since I thought making myself lay in bed would make my brain get the idea eventually! It's a relief to know that the opposite is true, and there's hope yet.

I started suffered insomnia since my teenage, was actually diagnosed with cptsd. Spent my whole life fighting cptsd. Also suffered severe depression and mental disorder. Not until my son recommended me to psilocybin mushrooms treatment. Psilocybin treatment saved my life honestly. 8 years totally clean. Never thought I would be saying this about mushrooms.

I literally woke up with my insomnia and was getting a drink and THIS idea was in my feed. THANK YOU 🙏🏻

I think another advise could be to begin some form of exercise. Exercise does help us sleep well. Interestingly, setting a 10 to 15 minute restorative yoga routine before bed instantly calms the mind as well as the nervous system. It also helps a lot with the quality of sleep.

I wake up through the night lately with my heart RACING. I'm thankful to find this video

Sleep apnea is also a major cause of insomnia. My doctors resisted this explanation, even after I had a heart attack that couldn't really be explained by any other cause. They didn't want me to go for a test and kept telling me I had anxiety. Sure enough, I had severe sleep apnea. I'm lucky I survived.

How timely. I did this just last night and it worked well. Got up for an hour or so, went back to bed and fell asleep right away.

Had to pause, not even halfway through, and my mind is BLOWN AWAY!! I can already tell this video will be a life saver

This is why CBT is so useful in therapy and in life - changing the way we perceive things (including our own sleeping patterns) has such a profound effect short and long term. Such a simple concept, yet a little difficult to master... I really enjoy how you break this down and make the video relatable to everyone!

Over a million subs now on this channel , richly deserved 👏

and now i know why and how my house and surroundings is getting on my nerves and affecting my whole life. thanks

This worked for me, thank you! When the explanation of the brain getting into a wrong pattern was said, I knew that was what happened to me, I had one night of not being able to fall asleep and stay asleep and it continued. I've been using other CBT methods recommended by a councellor as well. It took 3 nights, but I stuck with it and the 3rd night I fell asleep on my own at a good time and slept through the night!

Wow thanks Emma! I will try this! For years I've been laying in bed for hours can't sleep but never got out of bed.

Thank you for this.. I’ve been in bed for 6 hours trying to sleep. Getting up now🖤

Yes, it helps to get up …thank you so much, Emma. ❤️🙏😴

I've created a playlist on RU-vid with bedtime stories that are relaxing. It sounds silly, but really helps

Thanks for this. My wife has insomnia and I show this to her.

My therapist just mentioned CBT for sleep the other day. Thanks for this video!

Thank you! I will try this for sure!

This is what im going thru right now, im realy tired, im afraid to go to bed. This helps, thank you

Thank-you for sharing. I decided to do exactly what you said. I was in bed watching this video, got up after hearing what you said about re-training the 🧠, now I’m in the livingroom.

If I were to get up after only 15 minutes, I would repeatedly be getting up all night, preventing myself from falling asleep because it's not natural for me to take 15 min or less to fall asleep. I NEVER take that short a time to fall asleep, even under the best of circumstances. Getting up will make me feel more awake again, not more tired. It's the same effect can feel on my nightshifts: If I sit down or lay down, I can feel how tired I am. If I get up again, I get more awake and alert, and that counteracts the falling asleep process.

Thank you! Best common sense thing I have ever heard.....

I’m definitely going to try this. I’m so over feeling tired! Thank you for the info! ❤❤

Great advice. Thanks!

GREAT TIP! I’m guilty of trying to force myself to sleep early

Thank you. This is just the sleep tip I needed. Never thought of re-training my brain when it comes to sleep. Will be trying it tonight!

It works like a charm

I so enjoy your invaluable input, guidance and advice which I share with my clients. Thank you!! Greetings From South Africa

I find ASMR or white noise videos help me hit that real sleepy feeling. Then I get in the bed and continue listening to keep my mind from working on stuff that keeps me awake.

Okay, I think what works is really accepting a few things. You need to accept your fear that you may or may not sleep tonight. And that it's alright. It's alright to wonder all throughout the evening that you might not sleep and have other fears about health and what not. Accept that fear. It's just a thought and accept it to be what it is. Don't judge that thought or dislike it (it takes time) but just acceptance helps a lot. Secondly, there's a gigantic myth that you need to sleep 7-9 hours. That you absolutely HAVE to. People in the functional world are working with 4 or 5 or 6 hours of sleep, doctors don't get to sleep for days, so no. Don't stress about your health. I also think that just understanding that you're resting on the bed for a good while is good too. Sleep is not the only way to rest. Rest is a great way to rest too. Cheers and don't worry. It happens to a lot of us. Just breathe and accept it, keep living.

Thank you very much for sharing!

Thanks I'll try this.

Totally trying this starting tonight!

Spectacular advice!

That was a great video. Thanks..I'm going to get my wife to watch it . She's had insomnia for years.

This is the best advice❤

There’s some great sleep meditation videos on RU-vid that put me to sleep 😴

Thank u so much that absolute helped me i have been cryin for the past few days that I can’t sleep

Your way of talking is superb, & information is valuable really !!

Yours is the best video I came across on insomnia. I recently came to know about restricted sleep and I was looking for the method. You summarized it so well! Thanks!

I tried a lot of things, but this technic helps me. Thank you!❤

Great advise as always

Wow 🤩 I got to try this!!! Thanks 🙏🏼

Thank you ! I'm 29 and I've been dealing with insomnia for years now ...you're right I do spend alot of time in my bed NOT sleeping ...I'll stop doing that !

I'll give it a go. Thanks.

I really love your videos! each one has different and new info... I would really like if you make a video on why venting is bad and how to stop it is something I struggle with! Thanks a lot for this channel

Thanks you're amazing! ❤

Thanks for making this video I’m trying it tonight! 😃

Another great video, Emma!

Just found this video and I've had enough of insomnia, it's the last straw with it, hopefully this info helps

So helpful. Thank you

Thank you so much this helps a lot

I've suffered from horrific insomnia and have talked to my GP, my psychologist, my pulmonologist, and have looked for ANY advice that's helpful and haven't really found ANYTHING helpful until I heard this. Thanks for saving my life.

Thanks a million, hun❣

I can see this working when you're staying asleep past your normal time for sleeping, but when it comes to needing to roll back the time I normally fall asleep - going from getting tired at 4 am to 12 am for instance, getting in bed earlier and consistently is the only thing that works for rolling back my sleep schedule, and that includes laying in bed for hours. It sucks but if I keep it up, it works.

I am so thankful for your videos! You are making such a positive impact!

Very helpful. Thanks 😊

Good one Emma , thanks !!!

My insomnia was cured with: multivitamins, ASMR and audible stories, increasing fat intake and eliminating sugar, and lowered stress. Two most helpful supplement were high dose magnesium glycinate and high dose melatonin.

This is what I do. Definitely helps.

This made me cry, probably because my brain is fried by now from sleep deprivation. But thank you for uploading this and trying to help us.

I've got to say, getting up is really the best advice and I fought it for so long because it seems counterintuitive. I had some anxiety-induced insomnia that lasted for quite some time, and I only noticed a major difference when I started getting up going to another room to watch TV. You don't realize how strong that negative association becomes with your bed. Mine was so bad I'd start getting stomach aches and anxiety as soon as I'd lie down. Even if you only sleep a few hours that night or the next, you're making mental progress by breaking that association and getting up. I started sleeping on the couch downstairs for a week, and noticed as soon as I'd get on the couch I'd get sleepy and fall asleep. So my brain was beginning to associate the couch with rest. After about a week, I was able to return to my room. I really prolonged my insomnia by staying in bed worrying.

Hi Emma, With all the billions of videos online It's exhausting to even even try to find something worthwhile. I want to say to you respect and congratulations for a couple of reasons. I am 68 and I had a great life , wonderful wife, plus a wonderful career for many many years: and then tragedy struck, A series of continuous unfortunate events that life presents. My wife passed, my savings and money were all stolen, kids were taken away from me, I came back to New York from Australia, having led a very healthy healthy and rewarding lifestyle. Ended up broke and homeless in the city I grew up in. Then things got bad. I got hit by a drunk driver which ended my career as a working musician. You cannot play the drums when you have had your leg re- attached and you have to learn to walk again which took 7 years. So I had 18 years of downward spiral. Of course that led to nervous breakdowns and extraordinarily extreme depression. A friend invited me to another state to try to heal and it has worked. Being quite a bit older than you, when I was with my wife we used to only go to what used to be called "alternative doctors." Appllied Kinesiology, Cranioacral therapy, Acupuncture performed by real masters, etc.The millennials and Gen Z are embracing these doctors and they are not alternative anymore. Many modalities shown online now were around when Ide actually go back hundreds of years. The reason I told you this is because I still suffer from some things particularly severe insomnia. Not joking I would not wish this on my worst enemy if I had one. And you can die from lack of sleep for real. My circadian rhythms have been thrown off and twisted around for years. But I am trying to relearn a routine which is extremely difficult. I've known about quarters also since I was 25 years old when they used to give me Valium. And it works the problem is it's the singular most addictive job on the planet. I'm about to start doing what you're doing teaching people how to detox from benzodiazepines. It doesn't take me more than a couple of seconds to tell somebody who really cares and knows their information from a Charlotte or somebody who doesn't know what they're talking about or talking about or the worst which is somebody selling yet another bottle of snake oil to Make money off other people suffering. Your talk was inspirational your information is very accurate. I've been studying cortisol for over 35 years. A lot of videos about quarters all always point out the positive things that it does but compared to the negative quarters of a horrible hormone. If you know what a real panic attack feels like it means you think you're dying at that moment not maybe but you actually believe you're dying even though there may be nothing wrong with you except ram page and cortisol a neuro epinephrine flooding the brain Everything you just said isSpot on an accurate. Thank you for that. Also you didn't tell me to hit the button, Or subscribe, And you did not try to show me a product. I haven't looked to draw the videos but I intend to. Also since I'm going to be doing a different version of what you're doing you seem very relaxed sitting on your couch nothing fancy and that's what I'm going to do. You're a good template because I'm going to try to teach people how to calm their minds so that they can learn how to withdraw from benzos. Thank you for accurate information, It's obvious that you do know what you speak of, And you do it in a relaxed calming manner. I can only say what I just said in about one out of a 1000 videos. May I add that 1 of the things that calms down quarters Ellen court is all his meditation. At this point if you have your own place to live and it and a television and a yoga mat you can sit down and find a RU-vid channel and just meditate with Buddhist monks or somebody who knows what they're talking about. There are many reasons for meditation but mine is to calm my brain and my neural activity. Just to slow it down on and ease up from the tension of daily life. I really enjoyed your talk and it wasn't too long either I'm going to use that as a template too. So again thank you for excellent information which I'm going to try to incorporate incorporate in my Path to learn how to conquer insomnia. Nice to meet you and I will stay in touching that you know how I am doing. Liked your videos very much and looking forward to watching the rest. Please don't change the state like this it's so helpful when someone is calm I'm centered and and can talk about information with some authority bit's on the flority but without coming off like a know at all. Excellent Presentation glad to be here and meet you. Cheers for now, Michael

Hello! Thank you!

Great piece of information!

Thanks!

This is such solid advice~ I have always worried that getting out of bed will become a habit, but staying in bed ruminating is worse. Thank you for this!

I've heard this but do NOT BELIEVE IT! I have suffered for years with insomnia but have NOT been worried about anything and never have a bunch of crap running through my mind.

Awesome ty will do this next time I can't sleep

Great video to watch while I am up because I couldn't fall asleep

thank you so much

I will try this. Sounds awful, but makes sense. Thank you.

t might also just be metabolic, I was over exercising obsessed with cardio, under eating and not getting enough carbs which resulted in several nutritional deficiencies after 6 years etc (thought I was being healthy, felt great in the initial years) unknowingly I was putting my body in a catabolic state which will cause the body to stay awake and alert, as it is meant to. Think about what you are doing and what messages you are sending to your central nervous system via the way you eat, exercise and live...you might be putting your body in survival mode and the body is simply doing what its meant to be doing. I cut back and changed the way I exercise opting for more anabolic promoting activities with ample recovery time, ate more frequent balanced meals, avoided stimulants and recently quit alcohol. It has taken a long time for my body to balance out and recover, I now don't even need to bother with or think about sleep hygiene, I get tired and sleep. I hope this helps someone in a similar predicament, the worst part is not knowing what is happening, how to recover. and no one seems to be able to help. You can't relax, meditate or think your way out of a catabolic state....Give your body what it needs and your central nervous system and mind will calm and deep sleep will return.

I need to try this.

As soon as I get into bed my mind starts thinking of about all kinds of stuff & I can't shut it off. Will have to try this

Oops! I trained my brain to read books and hang out when I'm laying down. That explains my insomnia. I'll definitely have to change! Thank you so much for this video! Life changing! :D

Thankyou so much....😊

I really like your content thank you!

Sounds like an awesome thing to try! Thanks ❤️

Must try this!

Im watching this at 4 am while sitting on my bean bag chair after being awake for 3 hours. Ive done the dishes, cleaned my makeup brush, made a protein shake. Will probably be up the rest of the day now. Might as well do some work 🤷🏽‍♀️

I love your videos ❤️

Wow wow wow!!!!!!!! I’ve been on klonopin for sleep and jet lag for 20 years. Insane how I did train my brain 🧠 that my bed, hotel room was for overthinking. I used to fall asleep on park benches, safely that is, and beaches. I’m still on ambien, only 2.5 mgs. This therapist is sent to all of us from God. I sometimes feel so hopeless about my insomnia.

thanks a lot

I've had chronic insomnia for over half my life, and think it may have been "triggered" when I was a college student and was almost murdered at my part-time job as a "graveyard-shift" clerk at a convenience store. That said, I will try your suggestion in this video. Thank You!

I struggled with insomnia for 1 year in 2021 and I decided to take care of it and did 2 months of CBT-I therapy and I tell you what.. It was hard work and I was exhausted for a wee while but I now sleep perfectly fine. I still do experience sleep anxiety sometimes, it didn't go away, but I know how to manage it and not fight it. I can not recommend this type of therapy hard enough for anyone struggling with insomnia. It was worth the time and money

All that is true and helpful advice. So is this: Meditation in your daily life. Besides creating a calmer you in general, it teaches two specific things that help when trying to fall asleep. If you're amped up or upset, the deep breathing techniques you practice in meditation can help you calm down again. You can quickly turn on the parasympathetic nervous system, and slow your heart rate down. And half the point of meditation is focusing on something you want to focus on, instead of letting the default mode network dictate your thoughts. And that helps you in bed, too. Focus on the lights behind your eyelids, as they grow and dissipate with your breath. Or go classic-style and focus on counting sheep. Caveat: Counting is so ingrained in us that it's very easy to count while our mind wanders. To make sure you are actually focusing on the counting, don't just say the numbers in your mind, PICTURE the numbers (or sheep, or whatever). Counting down without trying to picture the numbers usually gets me nowhere because my mind wanders. I go from 100 to 0 easily. Once I began trying to PICTURE the numbers, I barely ever get to 90 before I'm asleep. Also, slamming melatonin isn't really a great idea. That stuff is best left for the times you have to overcome jetlag. I've run experiments on myself multiple times regarding melatonin, and for me it's absolutely a placebo effect. Your mileage may vary of course.

Your words making sense

Nice! Thank u

Well, crossing my fingers here. Will give this a try tonight. Last night I saw 3 am, for all of the reasons you mentioned.😕

Good to know!

You are Amazing 💘