Скачать или смотреть Breaking the Insomnia Cycle: A Quick and Practical Overview of Insomnia and CBT-i

Struggling with insomnia? You're not alone, and there’s a science-backed solution that can help: CBT-I (Cognitive Behavioral Therapy for Insomnia). In this video, I’ll break down why insomnia happens, and how to manage it effectively using CBT-I techniques.
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Whether you’re dealing with occasional sleepless nights or chronic insomnia, this guide will teach you the key principles to take control of your sleep.

Insomnia isn’t just about not sleeping—it’s a cycle of negative sleep thoughts, emotions, and behaviors that make restful nights feel impossible. In this video, I’ll introduce you to the gas and brake analogy, a simple way to understand the two forces that control your sleep: sleep drive (the gas) and hyperarousal (the brake). By learning how to increase your gas and reduce your brake, you’ll be on your way to better, more restorative sleep.

I’ll also explain the chronic insomnia cycle—how short-term sleeplessness can spiral into long-term insomnia—and why understanding this process is key to breaking the cycle. We’ll cover practical, actionable strategies from CBT for insomnia, including:

Cognitive restructuring to challenge and replace negative beliefs about sleep.
Sleep restriction therapy to strengthen your sleep drive and improve sleep efficiency.
Stimulus control techniques to retrain your brain to associate your bed with sleep, not frustration or wakefulness.
These methods are rooted in CBT-I, a gold-standard treatment for insomnia that works by addressing the core causes of poor sleep rather than just masking the symptoms. You’ll learn how to apply these principles to your own life, whether you’re facing sleep anxiety, battling hyperarousal, or just looking for natural sleep solutions to improve your nights.

We’ll also discuss practical better sleep tips, including how to optimize your sleep environment, manage your circadian rhythm, and avoid common pitfalls like clock-watching or relying on unhelpful habits. With these tools, you’ll be able to break free from the insomnia feedback loop and regain confidence in your ability to sleep.

If you’ve been searching for an effective, easy-to-understand guide to managing insomnia, this video is for you. By focusing on the CBT-I techniques that really work, you can stop negative sleep thoughts, reset your sleep cycle, and enjoy the restful nights you deserve. Whether you’re new to the concept of CBT for insomnia or looking to deepen your understanding, you’ll find actionable strategies that make a real difference.

Watch now to learn how to fix your sleep fast, master the gas and brake analogy, and discover how CBT-I can transform your nights. Don’t forget to like, subscribe, and share this video with anyone who might be struggling with their sleep—it could change their life.