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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

04:13

You Can Enjoy Life Again, Even Before Sleep Improves

Former Insomniac by End Insomnia ·

2025/08/23

Your resilience during insomnia grows when you stop trying to “fix” the pain you experience - and instead start living in a way that reflects what matters most to you.Let’s take this one step further:👉 How do you live by your values when you’re exhausted, foggy, and unmotivated?👉 How do you reclaim your day after a brutal night?⸻Behavioral activation: a small shift with big resultsIn the field of psychology, there’s a powerful concept called behavioral activation.Put simply:Doing the things that

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04:30

A Buddhist Philosophy for Working Through Insomnia

Former Insomniac by End Insomnia ·

2025/08/16

Let’s face it: life is hard.And the longer you struggle with insomnia, the more this truth becomes undeniable.In Acceptance and Commitment Therapy - and in Buddhist philosophy for over 2,500 years - there’s a core idea that has helped many people find steadiness through difficulty:Suffering is inevitable.But how do we respond to it? That’s where we have a choice.We live in a world full of unpredictability, loss, discomfort, and emotional turbulence.The things we love most are impermanent -

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05:17

When Insomnia Makes You Pull Back From Life

Former Insomniac by End Insomnia ·

2025/08/09

If you’ve ever woken up after a rough night and felt like canceling your day before it even started, you’re not alone.The daytime consequences of insomnia can feel exhausting, discouraging, and relentless.Maybe you spend the day running on fumes, all while dreading the next night.It’s completely understandable that you might start withdrawing from the things and people you care about - just trying to make life feel more manageable.But here’s the catch: that very withdrawal can slowly make things

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03:14

Can't Sleep? Get Out of Bed

Former Insomniac by End Insomnia ·

2025/08/02

You’ve tried mindfulness. You’ve tried pleasant distractions. But now it’s 3 am, and you feel like you’re crawling out of your skin.Get out of bed.This might feel counterintuitive. Isn’t the goal to stay in bed and rest?Yes—and no.If your bed starts to feel like a torture chamber, then staying in it just reinforces the fear and frustration that fuels insomnia.Let’s talk about what to do when it’s time to step away.Why Leave the Bed?Changing your physical environment can interrupt the fight-or-flight

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04:41

Stuck in Bed, Wide Awake? Try This (No Mindfulness...

Former Insomniac by End Insomnia ·

2025/07/26

You’re awake. Again. You’ve tried deep breathing. You’ve tried mindfulness. Maybe it helped a little—or maybe it didn’t.If you’re feeling restless, irritated, or just plaindonewith trying, here’s another option:Pleasant distraction. In bed.Not scrolling your phone mindlessly. Not doom reading sleep forums.But doing something you genuinelyenjoy, something calming enough to help youmake peacewith being awake.Let’s explore how this works—and why it’s a surprisingly powerful step on your path to better

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05:19

Awake At 2 AM Again? Here’s Something You Can Try

Former Insomniac by End Insomnia ·

2025/07/19

You’ve been lying in bed, wide awake. Again.You check the clock. You do the math. “If I fall asleepnow,I’ll get 4 hours.”But your mind is racing. You’re frustrated. Tense. Maybe even a little panicked.This might sound strange, but what if the goal tonight isn’t sleep?What if the goal ispeace, even while awake?Today, I want to offer a powerful option for when you’re stuck in bed—something that can help you experience more calm, even when sleep won’t come.Let’s talk aboutmindfulness in bed.Why

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03:49

You Are NOT Your Thoughts

Former Insomniac by End Insomnia ·

2025/07/12

Last time we discussedchallengingyour anxious thoughts.But sometimes, that alone isn’t enough.That’s where the second technique comes in:changing your relationship with your thoughts.This approach comes from Acceptance and Commitment Therapy (ACT) and is based on a concept calleddefusion.What Is Defusion?Defusion means separating yourself from your thoughts.Instead of beingfusedwith them (as in: caught up, consumed, convinced by them), you create space.You go frombeingyour thoughts tonoticingyour

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05:22

Change Your Thoughts, Change Your Sleep

Former Insomniac by End Insomnia ·

2025/07/05

Anxiety-fueled thoughts are one of the main drivers of insomnia.As night approaches, anxious thoughts tend to ramp up.Then they often return with a vengeance in the middle of the night.For many, it can feel like walking on eggshells inside your mind, fearful that one catastrophic thought will kick off a chain reaction that ruins the entire night.It’s a frustrating and lonely place to be.But there’s good news:How you relate to your thoughts can radically change how much anxiety and distress they

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03:53

The Two Types of Pain That Keep You Up at Night

Former Insomniac by End Insomnia ·

2025/06/28

If you’ve struggled with insomnia, you know this isn’t just about feeling tired.It’s about thesufferingthat comes with not sleeping.The fear.The frustration.The feeling that you’re broken.The dread of the next night.The anxiety about tomorrow.It can feel like a never-ending spiral. But there’s a way out.It starts with understandingthe difference between clean pain and dirty pain.Clean vs. Dirty PainThis idea comes from Acceptance and Commitment Therapy (ACT), and it’s a game-changer.Clean painis the

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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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