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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

04:51

The Surprising Mindset Shift That Helps You Sleep Better

Former Insomniac by End Insomnia ·

2025/06/21

You might be doing all the “right” things to improve your sleep…But if your mind is stuck in the same place—anxious, tense, and desperate to sleep—you’re unknowingly making it harder to rest.Here’s a simple but powerful mindset shift:Sleeping well starts with caring less about sleeping well.It sounds strange at first.Why would caring less help?Because when we’re desperate to sleep, we activate stress and hyperarousal in our nervous system—the very thing that keeps us awake.So what does “caring less”

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03:11

These 5 Nighttime Habits Might be Keeping You Up

Former Insomniac by End Insomnia ·

2025/06/14

In the last episode, I shared three practical ways to help you stop spiraling when you’re awake at night.Today, let’s look at whatnotto do.Because often, we unintentionally fuel the very anxiety that keeps us up.Here are five common habits that might be sabotaging your nights—and what to do instead:1. Clock-WatchingChecking the time might feel innocent, but it ramps up anxiety fast:“It’s 4:00 a.m. already?!”“Only 3 hours left before my alarm.”Sound familiar?This type of monitoring sends your nervous

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03:55

Can’t Sleep? Try This Intead of Tossing and Turning

Former Insomniac by End Insomnia ·

2025/06/07

If you’ve ever been awake at 2 a.m., staring at the ceiling, wishing you could justturn your brain off, you’re not alone.Most people think their only goal at night should be falling asleep.But what if that goal is the very thing getting in the way?Instead of forcing sleep, try something new: finding peace—even when you’re awake.That might sound backward, but here’s the truth:Trying to force sleep doesn’t work.It triggers anxiety and keeps your nervous system in fight-or-flight mode.But when you

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05:27

You Are Not Your Thoughts (Especially the Anxious Ones)

Former Insomniac by End Insomnia ·

2025/05/31

Let’s talk about how to deal with anxious thoughts in a new way—one that doesn’t involve fighting them.Earlier, you learned how to challenge scary or extreme thoughts. That can help.But sometimes, even when we challenge a thought, the anxiety stays.And that’s okay.The goal isn’t to never feel anxiety.It’s to stop letting anxious thoughts run the show.That’s where mindful acceptance of thoughts comes in.A technique called defusion helps you step back from your thoughts so they don’t feel so heavy or

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04:38

The Thought That Keeps You Up—and How to Respond...

Former Insomniac by End Insomnia ·

2025/05/24

Let’s talk about thoughts—especially the ones that pop up when you’re trying to sleep.Anxious thoughts are one of the biggest reasons people can’t fall asleep or stay asleep.Maybe you’ve felt it too: bedtime comes, and suddenly your mind is filled with worries.Or you wake up in the middle of the night, and your thoughts race.One scary thought turns into another; before you know it, sleep feels impossible.You might even feel like you’re walking on eggshells inside your own head, trying not to think

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06:13

Why Trying to “Beat” Insomnia Makes it Worse

Former Insomniac by End Insomnia ·

2025/05/17

Sometimes, it’s not just the lack of sleep that makes you feel bad during the day.It’s the way you react to it.And that reaction can make things way harder than they need to be.There are two types of pain: clean pain and dirty pain.Clean painis the kind of pain that naturally happens in life.Things like sadness, stress, worry, or feeling tired after a bad night.These are all part of being human.Dirty painis the extra pain we add on top of that.It comes from how we react to the clean pain.--Looking

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06:05

A Gentle Shift to Quiet Your Mind at Night

Former Insomniac by End Insomnia ·

2025/05/10

Let’s talk about something that might surprise you: sleeping better often comes from caring less about sleep.That may sound strange, but it’s true.When we stop stressing and trying to control every part of our sleep, our body and brain relax.And that’s when sleep can finally show up.One of the big things that keeps you awake isn’t just the lack of sleep.It’s the worry and tension about not sleeping.This tension keeps your body wired. We call this the sleep-stopping force.Good news: you can calm this

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06:55

A Simple Way to Help Your Body Feel Sleepy Again

Former Insomniac by End Insomnia ·

2025/05/03

One of the best ways to help your body sleep better is to build up what we call your Sleep-Starting Force.That means helping your body feel sleepy at the right time.It has two parts: your sleep drive and your internal body clock (also called your circadian rhythm).You can boost both of these with a powerful tool called a Sleep Window.Your sleep window is the time you spend in bed each night.You don’t want it too short or too long.You want it to match how much sleep your body really needs.--Looking

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04:46

How Long Does Insomnia Recovery Take?

Former Insomniac by End Insomnia ·

2025/04/26

Insomnia doesn’t happen overnight.It starts with worry about sleep, behaviors that don’t help, and a nervous system that’s too alert.These things build slowly over time. So, fixing insomnia also doesn’t happen overnight.Getting better sleep takes patience and practice.The End Insomnia System isn’t a quick fix like taking a sleeping pill.Instead, it helps you gradually change the habits and thoughts you’ve developed during your time as an insomniac.You learn to calm your anxiety about sleep and

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08:53

The "Gold Standard" For Insomnia

Former Insomniac by End Insomnia ·

2025/04/19

CBT-i (Cognitive Behavioral Therapy for insomnia) is often called the "gold standard" for treating insomnia. However, while CBT-i does help some people, others find that it doesn’t fully resolve their sleep issues. I was one of them, and so are most of our clients. Sleep Education in CBT-iCBT-i starts by teaching people about sleep. This helps you understand why you might have trouble sleeping and corrects some false beliefs. Sleep education usually includes tips like:Keep your room cool, dark, and

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06:12

How to Stop Trying Too Hard to Sleep

Former Insomniac by End Insomnia ·

2025/04/12

You might remember times when you did something special, and it felt like it helped you sleep.Maybe you took a pill, did a bedtime ritual, or tried a particular trick, and slept better.When you struggle with insomnia, you might think these things will help again.But the truth is, you can't force yourself to sleep.Sleep happens naturally because of two main forces.One helps your body fall asleep (sleep drive), and the other can stop sleep from happening (anxiety or feeling too awake).These are the

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06:51

Is Blue Light Bad for Insomnia?

Former Insomniac by End Insomnia ·

2025/04/05

People who have trouble sleeping try many different things during the day and before bedtime to sleep "better" at night.These habits (Sleep Efforts) often seem helpful, but they might make it harder to sleep.Avoiding Screens and Blue LightYou may have heard that screens, like TVs, tablets, and phones, can keep you awake because they emit blue light.Blue light can trick your brain into thinking it's daytime, so it takes longer for your body to get ready for sleep.But some people with trouble sleeping

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04:48

To Sleep at Night, Stop Doing These 7 Things

Former Insomniac by End Insomnia ·

2025/03/29

Have you ever triedreallyhard to fall asleep, only to end up wide awake and feeling more frustrated than ever?This happens because trying to force yourself to sleep makes sleeping harder.These things you do to make yourself sleep are called “sleep efforts,” and while they seem helpful, they usually don’t work.Sleep efforts include all kinds of things people do to make sleep come faster, such as:Doing special bedtime routinesUsing calming breathing or imagination exercises when lying in bedTrying to

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03:55

How to Set the Right Conditions for Great Sleep...

Former Insomniac by End Insomnia ·

2025/03/22

Today, we’re going to discuss what you can do to naturally help your body prepare for sleep without feeling stressed about it.First, let’s talk about something called the “sleep-starting force.”This is your body’s natural way of getting sleepy.There are two critical parts to this:YourSleep Drive: This is like a battery inside your body that charges up all day while awake. The longer you’re awake, the stronger this battery gets, and eventually, your body needs to sleep to recharge.YourInternal

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05:05

Why Your Past Attempts to Sleep Didn't Work (And What...

Former Insomniac by End Insomnia ·

2025/03/15

If you've ever had trouble sleeping, you've probably tried many different things to help you sleep better.Maybe you've tried drinking special teas, taking sleeping pills, or even using lavender oil.You might have spent money on gadgets, tried to make your room perfectly dark and quiet, or followed a specific bedtime routine.But if you still can't sleep, there's a good reason why all those things haven't worked.Join the End Insomnia Program todayif you are committed to ending your insomnia for good

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05:01

Can’t Sleep? This is Why

Former Insomniac by End Insomnia ·

2025/03/08

If you have insomnia, you’re probably exhausted.You’ve probably tried many things already.You’ve worked hard to sleep better, but nothing has helped.You’re not lazy—you’ve put in a lot of effort and maybe even spent money on countless “fixes”.Still, sleep feels far away.I have good news: It’s not your fault.The other things haven’t worked because they didn’t fix the real problem.The real reason you can’t sleep well is different from what most people think.Let’s look at what’s really going on with

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05:42

The ONLY Two Things That Control Your Sleep

Former Insomniac by End Insomnia ·

2025/03/01

Just two forces control sleep.We call them the sleep-starting force and the sleep-stopping force.The Sleep-Starting ForceThe sleep-starting force is what makes sleep happen.It comes from two natural systems in your body: your sleep drive and your circadian rhythm.The Sleep-Stopping ForceIf your body is built to sleep naturally, why does insomnia happen?The answer is thesleep-stopping force.This blocks sleep from happening, even when your body is tired.The sleep-stopping force is caused by stress,

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05:15

5 Reasons You Think You Can’t Fix Your Sleep (And Why...

Former Insomniac by End Insomnia ·

2025/02/22

You might feel like nothing can help your sleep.Maybe you’ve tried doctors and therapists or searched the internet for answers.Maybe you feel like no one really understands what you’re going through.That feeling is normal.But it doesn’t mean there’s no way out.Let’s look at why people think they can’t fix their sleep—and why they actually can.—Join the End Insomnia Program todayif you are committed to ending your insomnia for good and get:Expert Guidance from End Insomnia Coaches Every Week (in a

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05:31

Breaking Free From Insomnia: My Journey and What I...

Former Insomniac by End Insomnia ·

2025/02/15

If you’ve ever tried to get help for your sleep problems—whether from doctors, therapists, or online sources—you might have felt like no one truly understands what you’re going through.You’re not alone in that feeling.I know, because I’ve been there myself.The approach I now share didn’t come from just reading studies or theories—it came from my own struggle with insomnia.I spent years trying everything, feeling exhausted, and searching for something thatactuallyworked.After nothing helped, I

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04:10

Setbacks During Insomnia Happen — and That’s Okay

Former Insomniac by End Insomnia ·

2025/02/08

As you improve your sleep, know that setbacks are completely normal.In fact, they are part of the process.Almost everyone who has overcome insomnia has had some ups and downs along the way.It feels amazing to start sleeping better after struggling for so long.You may feel relief, hope, and even excitement as you trust your sleep more and think about it less.But it’s rare for someone to fully move past insomnia without hitting a few bumps in the road.Setbacks don’t mean you’re back to square one—they

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