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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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Getting ready for bed is an important part of getting your normal sleep back. Wind down and relax about 45–60 minutes before your sleep window (the time you set aside for sleep). This helps your body and mind shift from a busy day to a more restful state, which can support better sleep over time. — Are you ready to finally live a life free of insom…
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One of the best ways to start falling asleep quickly and easily again is by boosting your body’s natural ability to help you fall asleep. This involves two key parts: your sleep drive and your circadian rhythm. Using a “sleep window” can help both systems work together to give you better sleep. A sleep window is the time you set aside each night to…
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You don’t develop insomnia after just one sleepless night. Insomnia builds up over time because of things like stress, anxiety, and bad sleeping habits. When you’re anxious about not sleeping, it’s harder to fall asleep, which keeps the cycle going. Since insomnia takes time to develop, it also takes time to fix. There’s no magic overnight solution…
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You’ve probably tried or thought about trying Cognitive Behavioral Therapy for Insomnia (CBT-i). CBT-i is often considered the “best” way to treat insomnia, the “Gold Standard,” and research shows it works for some people. But for others (most), it doesn’t solve the problem or provide a lasting solution. Let’s explore why CBT-i might not work for e…
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Let’s talk about why some things you’ve tried to help you sleep, like sleeping pills, bedtime routines, and calming exercises, haven’t worked. You might be surprised to learn that trying hard to fall asleep often makes it harder. We’ll look at why that happens and discuss how to better manage your insomnia. — If you still experience insomnia and ar…
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Only two things control sleep. Inside the End Insomnia System, we call them the sleep-starting force and the sleep-stopping force. The Force That Helps You Sleep The sleep-starting force makes you feel sleepy and ready for bed. It’s made up of two essential systems in your body: your sleep drive and your circadian rhythm. The Force That Stops Sleep…
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Insomnia is a vicious cycle. Worrying about sleep makes it hard to sleep, and not sleeping makes you worry even more. A Stanford study recently confirmed this. This worry can lead you to do things that make sleeping more challenging. After a while, your body might learn to be wide awake at bedtime, even if you’re not trying to be. This is called “c…
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When you struggle with insomnia for a long time, you often develop certain habits, thoughts, and actions that make things worse. These can be called the “Unhelpfuls,” and they include: Unhelpful perceptions Unhelpful reactions Unhelpful behaviors Let’s look at these and how they make insomnia harder to deal with. -- If you have insomnia and are rea…
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Insomnia doesn’t just happen out of nowhere. It usually develops through a combination of factors that set the stage for sleep troubles. These include risk factors, a triggering event, and the anxiety that follows when you can’t sleep. Understanding how these elements work together can help you understand why insomnia persists and how to overcome i…
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Almost every time I talk to a client before they join us in the End Insomnia Program and finally fix their insomnia, I hear: “This sounds too good to be true - nothing has worked for me so far - why would this?” Let’s look at people’s common concerns about trying the End Insomnia System to end their insomnia and why it might be a good fit for you, …
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Struggling with insomnia can be an isolating experience, leaving you feeling misunderstood by doctors, therapists, and internet sources. The frustration of seeking help only to feel unheard is common. I know this feeling all too well because I’ve lived through it. My battle with insomnia lasted for 5 brutal years, and the system I developed to over…
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As you apply the End Insomnia System over time, know that setbacks are an inevitable—and even necessary—part of fully reversing insomnia. It’s wonderful to start sleeping better more consistently after struggling with insomnia. As you come to trust in your sleep, you can feel an enormous sense of relief, and you find that sleep is less and less on …
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I want to give you more hope that you can change and bring good sleep back into your life and that the tools in the End Insomnia System will help you do it. Let’s talk about neuroplasticity. Neuroplasticity refers to your brain’s amazing ability to physically change for the better in response to learning new knowledge and perspectives and having ne…
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We often don’t treat ourselves the way that we treat others. In our inner dialogues, we can often be critical, cruel, or even abusive. Yet, judging or blaming ourselves when we are in emotional pain or in the midst of another bad night is not helpful. Although self-criticism is extremely common, it’s linked to negative mental health outcomes. -- If…
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Dealing with insomnia is tough. I know because I’ve been there for five brutal years. Imagine waking up feeling tired and spending the day feeling worn out and worried about not sleeping well again. When this happens, you might start to avoid things you used to enjoy and find meaningful. — If you’re still struggling with insomnia and are finally co…
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It’s common for people with insomnia to experience “inexplicable” physical symptoms at night, such as: Hypnic jerks (the twitches in your body that wake you up just as you fall asleep). Drifting in and out of light sleep without seeming to enter deeper sleep. A racing heart as you lie in bed and begin to feel anxious about whether or not you will s…
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The following is a story of a former insomniac using the End Insomnia System to overcome nighttime panic: You may have been suffering from insomnia for over a year or even longer. Even if you were a good sleeper all your life, you now struggle for hours to sleep most nights. You likely read a lot of scary online articles about sleep deprivation… an…
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If you own a business or you are advancing in your career, the following is a story of a former insomniac using the End Insomnia System you might relate to: Sometimes, you lay awake for hours trying to get to sleep. Other times, you may wake in the middle of the night with your heart pounding and your nervous system on edge. You often drift between…
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The following is a story of a former insomniac you might relate to: You may have suffered from insomnia for years before discovering the End Insomnia System. If you’re like many others, your insomnia started during an intense period of stress. And then your sleep never returned to normal. Sleeping pills may have helped some, but your sleep was stil…
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When dealing with insomnia, it’s essential to understand two key aspects of sleep stages. First, waking up multiple times during the night is normal, especially in the latter part when sleep is lighter. Second, even if you get only some sleep, you are likely receiving the most restorative sleep, which occurs in the first part of your sleep cycle an…
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Recently, a customer of the End Insomnia Program told me: “Before I joined your program, I thought the End Insomnia System was too hard, so I put it aside for a while. Then, I’ve tried a bunch of things that didn’t work and came back to join the program and finally implement the System.” Now, just several weeks in, they couldn’t be happier with tha…
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There are 8 distinct phases everyone suffering from insomnia goes through before recovery. 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 Se…
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Dealing with insomnia can be tough. Whenever you’re ready to end it for good, we can help. When you wake up feeling tired and spend the day exhausted, it’s easy to start avoiding important parts of your life. Here are some common changes and sacrifices people make when struggling with insomnia: Pulling Back from Loved Ones and Social Events: You mi…
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In the End Insomnia System, the period you set aside for sleep each night is called your “sleep window.” Establishing a consistent sleep window involves three main guidelines: Spend the right amount of time in bed. Get out of bed at approximately the same time every day. Avoid long naps. These practices are crucial for regulating sleep patterns and…
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To understand why current insomnia solutions fail, we must acknowledge that insomnia is rooted in anxiety and hyperarousal. To fix insomnia, we often try strategies like sleeping pills, relaxation exercises, and bedtime rituals. However, these don’t work because sleep is a passive biological process that cannot be forced through willpower or extern…
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I spent years suffering from insomnia. Here’s why: First, I spent a lot of time doing nothing about it. Second, once I started doing things to solve it, I tried everything without success (i.e., I was trying the wrong things). Third, and most importantly, I was trying to solve a problem I didn’t understand. What was really maintaining my insomnia? …
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As someone who has successfully treated insomnia after 5 brutal years of suffering, I know it was tempting for me to put the recovery on a timeline. I once even told myself: “I must fix insomnia within the next 3 months or else!” And yes, you guessed it, it didn’t happen within 3 months. And not because it isn’t possible, but because I deliberately…
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I recently watched Matthew Walker (presumably the “face” of “sleep” worldwide) on Andrew Huberman’s latest podcast episode. He was talking about how he treats his clients with CBT-i, which got me thinking: Did Matthew ever have hardcore chronic insomnia? I doubt it. — Whenever you’re ready to end insomnia without pills, CBT-i, or nighttime rituals,…
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To truly find peace at night, it is important to address not just one aspect of your nighttime routine but your overall anxiety about sleep and its daytime consequences. If you are overly worried about what might happen without sleep, your journey toward accepting wakefulness during the night will be much more challenging. Integrating strategies to…
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When you find yourself wide awake at night when you’d rather be sleeping, some things can make the problem worse. But there are also things you can do to make it better, both right now and to help you beat not being able to sleep in the long run. Today you will learn three helpful options for responding to unwanted wakefulness at night. None of the…
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Ever wondered what to "do" before bedtime? Inside the End Insomnia Program, we recommend some activities to help transition you into a sleep-ready state. -- Whenever you're ready to end insomnia guaranteed without pills, CBT-i, or nighttime rituals, book a call to discuss your situation and see if we can help (risk-free).…
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A critical initial step in overcoming insomnia involves increasing the Sleep Starting Force. It has two elements: your sleep drive and circadian rhythm. Today we discuss the "sleep window," a structured approach to managing your sleep time. While the idea of a sleep window might seem familiar, our approach contrasts significantly with other insomni…
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Why find support fixing your insomnia in the first place? Yes, you can go at it alone. But many find their journey through insomnia is easier, faster, and less lonely with someone in their corner to cheer them on. Having someone you can turn to for encouragement or help you think through what to do next is a huge relief if you’ve been trying to fig…
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Yes, having insomnia makes life a lot harder. It can easily become a central obsession, but it’s important to recognize that sleep issues are not responsible for every difficulty in your life. -- Ready to end insomnia for good without pills, supplements, or CBT-i? If so, book a call with me here to discuss your situation, and let us help you be a g…
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Changing your mindset about insomnia can be a game-changer. Imagine looking at those tough, sleepless nights as golden chances to better your sleep game in the long haul. It's like flipping the script from dread to opportunity. -- Ready to end insomnia for good without pills, supplements, or CBT-i? If so, book a call with me here to discuss your si…
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To end insomnia for good, there are key mindset shifts you need to embrace to leave your "insomniac life" behind. Listen to this episode to learn about 7 mindset shifts to help you get closer to being a "normal" sleeper again. -- Ready to end insomnia for good without pills, supplements, or CBT-i? If so, book a call with me here to discuss your s…
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Waking up tired and dragging yourself through the day, dreading another sleepless night, is tough. It's all too easy to start avoiding the things you love because you're just too wiped out. People often end up making big changes in their lives because of insomnia, like: Stepping back from hanging out with friends and family Skipping out on trips Cu…
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Today, I want to discuss how you can transform your nighttime experience from one of restlessness and anxiety to one of calm and acceptance. This isn't about quick fixes; it's about changing your relationship with sleep and how you handle the nights when sleep seems like a distant dream. --- Whenever you're ready to end insomnia (guaranteed) withou…
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You've probably envied someone who can sleep easily: They just hit the pillow, let their thoughts drift, and they're asleep. But if you're struggling with being unable to sleep, it's a different story. Nights can make you more anxious and worried, making it tough to relax and wait for sleep. You might start stressing about not being able to sleep, …
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Although there is no guarantee that a wind down will help you sleep on any individual night, maintaining a wind-down routine over time helps set the stage for more easeful entry into sleep. It's like easing off the gas pedal after a busy day so you can coast smoothly into sleep. Grab something you love doing just for fun in that hour before you hit…
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Have you ever tried really hard to fall asleep and just ended up tossing and turning? I get it; we've all been there. Trying to force sleep is like holding onto a handful of sand – the harder you squeeze, the less you have. It's a tricky thing, sleep. You can't just grab it by the collar and drag it into bed. So, why does sleep seem "hard"? Here's …
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Only two forces control your sleep. The sleep-starting force and the sleep-stopping force. Understanding these will be your first step towards peaceful nights. The Dynamics of Sleep Imagine sleep as a gentle river guided by two natural forces in your body. These aren't complex scientific concepts but rather simple, everyday workings of your body th…
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Insomnia, at its core, is rooted in anxiety. It's not a physical condition like heart disease or cancer but rather a psychological one. Recognizing insomnia's psychological basis opens the door to overcoming it through a psychological transformation. Sleep anxiety and hyperarousal contribute to ongoing insomnia. They lead to "Unhelpfuls" like: Unhe…
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People with insomnia work very hard to not be people with insomnia. By the time someone comes across the End Insomnia System, they generally feel they have tried everything. People with insomnia are exhausted—but they certainly aren’t lazy. The time, effort, and money they have spent are often astonishing. Today, I want to dive deeper into the scie…
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Today, I wanted to address common concerns people have when following the End Insomnia System, the system I and 100s of others have used to recover from insomnia. But first… The system isn’t for you if you are looking for a “quick fix” to insomnia or if you need sleep apnea treatment. Now let’s talk about some reasons you might think the system is …
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When we have insomnia, we often try many things to sleep better, spending time, energy, and money on different quick fixes and methods we hear should work. When these methods don't work, it can make us feel hopeless, thinking we might never get rid of insomnia. We might then try even harder to sleep, but this only makes us worry more about our inso…
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Today, we will discuss things people do before bedtime to “help” them sleep. You might have tried different activities to relax before bed to fall asleep easier. These activities could be taking a bath or shower at a certain time, drinking herbal tea, smelling lavender oil, or using relaxation techniques to calm down. But if you are worried about n…
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When I had insomnia, I used to go to bed early, sleep in late to try to catch up, and also take long naps during the day. I also used to go to bed at a different time each night and wake up whenever I “felt like it”. While these “strategies” offer limited short-term relief, they all interfered with my body’s biological sleep drive and natural circa…
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When we feel trapped, miserable, and desperately want to escape the prospect of having insomnia forever, we often try to take matters into our own hands to make ourselves sleep. When faced with such a frightening and awful experience, the most natural thing is to look for some way to get power over our situation and regain control as soon as possib…
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While overcoming insomnia always has ups and downs, I wanted to share the phases that people who use the End Insomnia System, including myself, went through to better sleep so you can see what the recovery journey looks like. We call this the Path to Sleep - there may be times when you go back and forth between phases or might identify with being i…
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