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In this interview, Insomnia Coach Martin Reed, MEd, CHES®, CCSH, discusses the common causes and solutions for insomnia. Insomnia often starts with a single night of disrupted sleep and is exacerbated by our responses to it. There are three components that perpetuate insomnia: predisposing factors (such as stress or genetics), triggering events (like stress or excitement), and the way we respond to these disruptions.
Trying to control sleep, such as going to bed too early or staying in bed too long, can backfire. Instead, he suggests only going to bed when genuinely sleepy and maintaining a consistent wake-up time. He also advises against fighting wakefulness with intense effort, advocating for a more accepting approach. Observing thoughts and feelings without trying to suppress them can help reduce the struggle and make falling asleep easier.
Reed highlights that insomnia is common and manageable by understanding its mechanics and practicing less effortful responses to wakefulness. His free email series provides further education and strategies for improving sleep without the common pitfalls that many insomnia sufferers experience.
CORRECTION: In the video I say that he is a psychotherapist, licensing is different in the UK, Martin is a certified health coach, Certified Health Education Specialist (CHES®), and holds a Certification in Clinical Sleep Health (CCSH).
Check out the timestamps below:
00:00 Intro
01:00 Recognize Difficult Nights Of Sleep From Time To Time
06:00 Trying To Control Sleep
08:00 Some Of The Other Things People Do That Contribute To This Kind Of Sleep Effort That Backfires
10:00 Conditioning
17:00 Examples Of What It Sounds Like When People Are Unwilling To Experience Insomnia
20:00 Advise On A Practical Level That People Start Thinking Or Trying
40:00 The Goal Isn't To Make Sleep Happen
Click the link below to access the transcript.
https://therapyinanutshell.com/sleep-expert-martin-reed/
Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell
Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTube
Support my mission on Patreon: https://www.patreon.com/therapyinanutshell
Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube
Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books
Check out my podcast, Therapy in a Nutshell: https://tinpodcast.podbean.com/
Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe
If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services.
Copyright Therapy in a Nutshell, LLC
In this interview, Insomnia Coach Martin Reed, MEd, CHES®, CCSH, discusses the common causes and solutions for insomnia. Insomnia often starts with a single night of disrupted sleep and is exacerbated by our responses to it. There are three components that perpetuate insomnia: predisposing factors (such as stress or genetics), triggering events (like stress or excitement), and the way we respond to these disruptions.
Trying to control sleep, such as going to bed too early or staying in bed too long, can backfire. Instead, he suggests only going to bed when genuinely sleepy and maintaining a consistent wake-up time. He also advises against fighting wakefulness with intense effort, advocating for a more accepting approach. Observing thoughts and feelings without trying to suppress them can help reduce the struggle and make falling asleep easier.
Reed highlights that insomnia is common and manageable by understanding its mechanics and practicing less effortful responses to wakefulness. His free email series provides further education and strategies for improving sleep without the common pitfalls that many insomnia sufferers experience.
CORRECTION: In the video I say that he is a psychotherapist, licensing is different in the UK, Martin is a certified health coach, Certified Health Education Specialist (CHES®), and holds a Certification in Clinical Sleep Health (CCSH).
Check out the timestamps below:
00:00 Intro
01:00 Recognize Difficult Nights Of Sleep From Time To Time
06:00 Trying To Control Sleep
08:00 Some Of The Other Things People Do That Contribute To This Kind Of Sleep Effort That Backfires
10:00 Conditioning
17:00 Examples Of What It Sounds Like When People Are Unwilling To Experience Insomnia
20:00 Advise On A Practical Level That People Start Thinking Or Trying
40:00 The Goal Isn't To Make Sleep Happen
Click the link below to access the transcript.
https://therapyinanutshell.com/sleep-expert-martin-reed/
Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell
Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com/?utm_medium=YTDescription&utm_source=YouTube
Support my mission on Patreon: https://www.patreon.com/therapyinanutshell
Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube
Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books
Check out my podcast, Therapy in a Nutshell: https://tinpodcast.podbean.com/
Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe
If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services.
Copyright Therapy in a Nutshell, LLC