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PODCAST

Former Insomniac by End Insomnia

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.

health & fitness self-improvement

All Episodes

04:30

To Beat Insomnia Embrace Discomfort at Night

Former Insomniac by End Insomnia ·

2024/02/10

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) without pills, CBT-i, or nighttime rituals,book a callto discuss your situation and see if we can help (risk-free).

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04:28

What to Do at Night When You Can't Sleep

Former Insomniac by End Insomnia ·

2024/02/03

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, which makes things worse.So, we will talk about three ways to deal with being awake at night.These ideas are all about helping you switch from feeling anxious

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04:30

The Effortless Way to Prepare for Sleep (How to Wind...

Former Insomniac by End Insomnia ·

2024/01/27

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 the sheets.It could be reading, jamming to some tunes, or just zoning out to your favorite show.Don’t do this wind down with the strict intention of it

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05:53

Transform Your Sleep: The Power of a Proper Sleep...

Former Insomniac by End Insomnia ·

2024/01/20

Have you ever triedreallyhard 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 the kicker:The more you chase it, the further it runs away.Remember the Sleep-Starting Force?Your body's natural rhythm and a built-in need for sleep.But

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05:41

Unlock the Secrets of Sleep: the Two Forces that...

Former Insomniac by End Insomnia ·

2024/01/13

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 SleepImagine 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 that manage your sleep.1. The Sleep-Starting Force: Your Body's Natural Sleep ConductorThe sleep-starting force is your body's innate mechanism to bring on

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04:50

The Truth Behind Your Sleepless Nights

Former Insomniac by End Insomnia ·

2024/01/06

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:Unhelpful perceptionsUnhelpful reactionsUnhelpful behaviorsThese factors amplify your sleep issues.Are you finally looking to leave insomnia behind in 2024?If

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08:42

From Tired to Inspired: The Science Behind Beating...

Former Insomniac by End Insomnia ·

2023/12/30

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 science of sleep and the various sleep stages so you understand how sleep works.—Want to end insomnia faster and easier?I am giving away my 30-Day Reduce Sleep

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07:18

Listen to This if You Think Your Body or Brain is...

Former Insomniac by End Insomnia ·

2023/12/23

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 not for you—when, in fact, it really might be.—Want to end insomnia faster and easier?I am giving away my 30-Day Reduce Sleep Anxiety masterclass for free

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07:24

The Truth About Nighttime Rituals: How to Really Beat...

Former Insomniac by End Insomnia ·

2023/12/16

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 insomnia.Some advice on the internet about how to sleep better (yes, I am looking at you, sleep hygiene) can make things worse for people with ongoing

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08:52

Shedding Light on Sleep: How Your Daytime Routines...

Former Insomniac by End Insomnia ·

2023/12/09

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 not being able to sleep well, these activities won't solve the core of the problem, which is sleep anxiety or the fear of sleeplessness.Instead, they might

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07:26

The Paradox of Sleep Efforts: Finding Real Rest

Former Insomniac by End Insomnia ·

2023/12/02

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 circadian rhythm.They ended up sabotaging my potential to sleep easily at night.Another way I was trying to take control of my sleep was through medications,

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08:31

You Can’t Force Yourself to Sleep, Yet Here Are Ways...

Former Insomniac by End Insomnia ·

2023/11/25

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 possible.And so we make many efforts to try to get ourselves to sleep and not have to endure the hell of insomnia for one more night.—Want to end insomnia faster

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09:33

The 8 Phases Before a Peaceful Sleep From Insomnia

Former Insomniac by End Insomnia ·

2023/11/18

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 in multiple phases at the same time:Phase 1: Lost & SufferingPhase 2: Finding HopePhase 3: Making Key Behavior ChangesPhase 4: Experiencing Some

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08:54

The ONLY Two Factors That Control Your Sleep (Nothing...

Former Insomniac by End Insomnia ·

2023/11/11

Understanding how sleep works can provide a lot of hope and relief because you’ll see that you don’t need to do so much to make sleep happen.You just mainly need to work to reduce the factors that stop sleep from happening.So, how does sleep work?It’s actually pretty simple.There are only two factors that create sleepiness and allow you to fall asleep and stay asleep.Both are biological systems in your body.They are the sleep drive and the circadian rhythm.Together, they make up what we call the

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09:42

No, Your Insomnia is NOT Unique (I Know You Think It Is)

Former Insomniac by End Insomnia ·

2023/11/04

A good definition of insomnia is “high anxiety and reactivity regarding not sleeping, which in turn inhibits or interrupts normal sleep.”Although insomnia-related distress can be felt in the body, insomnia doesn’t start in the body, it starts in the mind.Insomnia is not a condition the way heart disease or cancer is a condition.This doesn’t mean you’re to blame or that the suffering isn’t real or difficult to bear, and it also does not mean that you’re broken.It just means there is a way out

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08:18

How Insomnia Occurs and Why It’s Maintained

Former Insomniac by End Insomnia ·

2023/10/28

How does insomnia occur?First, you have certain risk factors.Next, there is an event that triggers an initial episode of insomnia.After a stressor passes or a person adjusts to the change, short-term sleep issues usually go away on their own.However, for some, insomnia becomes long-lasting.Why?It ultimately comes down to anxiety and the associated nervous system activation.Hyperarousal is a state of nervous system activation that occurs when you are stressed or are under threat.Conditioned

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06:55

You Are NOT Broken and Insomnia Will Not Kill You

Former Insomniac by End Insomnia ·

2023/10/21

You might hear that you are harming yourself and sabotaging your full human potential unless you sleep eight hours.My worry of not getting 8 hours of sleep would lead to more sleep-related anxiety and sleep difficulty.The problem is that we are bombarded with the same information everywhere:"You must get 8 hours of sleep or else..."37 Million Individuals Were Studied, and No Increased Odds of Mortality Were Found---Want to end insomnia faster and easier?I am giving away my 30-Day Reduce Sleep

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09:49

8 Major Ways We Are Sabotaging Sleep During Insomnia

Former Insomniac by End Insomnia ·

2023/10/14

To get control over the process of getting to sleep and staying asleep, we try all sorts of strategies like supplements, bedtime teas, relaxation rituals, sleep hygiene, pills, and more.We call these Sleep Efforts, and our aim to control our sleep on a night-to-night basis with Sleep Efforts ends up backfiring and making our situation even more frustrating.Want to end insomnia faster and easier?I am giving away my 30-Day Reduce Sleep Anxiety masterclass for free (people paid $199 for it).To get it,

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08:01

6 Proven Steps I Followed to End My Insomnia After 5...

Former Insomniac by End Insomnia ·

2023/10/11

The six steps I followed after I suffered for 5 brutal years thinking I was "broken" and something was wrong with me and my body.--To get a free 30-day email masterclass on how to reduce sleep anxiety (people paid $199 for it), and to also receive this podcast as a free newsletter every Saturday, go to endinsomnia.com

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