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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

05:38

How Does Insomnia Recovery Look Like?

Former Insomniac by End Insomnia ·

2025/02/04

Back then, during my 5 brutal years of insomnia, I used to wonder:“What do the steps out of insomnia look like?”“How long does the recovery take?”Here’s the breakdown:Phase 1: Lost & SufferingPhase 2: Finding HopePhase 3: Making Key Behavior ChangesPhase 4: Experiencing Some Anxiety ReductionPhase 5: Feeling Non-AttachmentPhase 6: Consistently Sleeping BetterPhase 7: Building Further Confidence—and Working Through SetbacksPhase 8: Life Beyond InsomniaJoin the End Insomnia Program todayif you are

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04:08

Find Support to Help Overcome Insomnia

Former Insomniac by End Insomnia ·

2025/01/25

One thing that can make working through insomnia easier, faster, and maybe even a little more pleasant is finding the right kind of support.Why Get Support?You can try to handle insomnia on your own, but having someone by your side can make the process much smoother and less lonely.When you have someone to cheer you on or help you figure out your next steps, it can feel like a big weight is lifted.Support can give you hope and remind you to keep going, even on tough days.Knowing you’re not alone in

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05:50

Rough Nights Are An Opportunity

Former Insomniac by End Insomnia ·

2025/01/18

Today, I want to share several mindsets that are important to hold while on your journey to overcome insomnia.1. You Are NOT an “Insomniac”2. Rough Nights Can Be an Opportunity3. Bring Out Your Inner Rebel4. Sleep Problems Are Not to Blame for Everything5. Find Moments of Gratitude6. Be Patient7. Stick to the Plan, Even Through Ups and Downs—Apply to work with usif you are committed to ending your insomnia for good with the End Insomnia Program in less than 12 weeks while doing it 100%

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04:19

How to Stop Self-criticism During Insomnia

Former Insomniac by End Insomnia ·

2025/01/11

Sometimes, we treat ourselves worse than we would ever treat another person.Our inner voice can be highly critical or even cruel, especially when we’re going through emotional pain or enduring another long, sleepless night.But blaming or judging ourselves during tough times isn’t helpful.Self-criticism, although very common, is linked to a wide range of mental health issues.—Apply to work with usif you are committed to ending your insomnia for good with the End Insomnia Program within 12 weeks while

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05:28

Finding Meaning During Insomnia

Former Insomniac by End Insomnia ·

2025/01/04

When we struggle with insomnia, it’s easy to focus solely on goals like “sleeping better” or “waking up refreshed.”While having sleep-related goals is understandable, tying your sense of fulfillment entirely to whether or not you achieve them can backfire.Goals, after all, are checkpoints.They can be missed, delayed, or sometimes reached without bringing the lasting happiness you imagined.Once you accomplish a goal, you may quickly return to your baseline level of satisfaction, a phenomenon known as

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05:01

Should I Stop Coffee, Alcohol During Insomnia?

Former Insomniac by End Insomnia ·

2024/12/28

Working through insomnia often means examining everyday choices.For many, this includes decisions about caffeine and alcohol—two everyday pleasures that may feel off-limits when you’re struggling with sleep.Conventional wisdom often suggests cutting these out entirely, which can make life feel even more restricted and less enjoyable.While total abstinence can sometimes help, it’s not always necessary.Moderation and mindful consumption might allow you to preserve some normalcy and joy in your daily

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05:24

Reclaiming Your Daily Life During Insomnia

Former Insomniac by End Insomnia ·

2024/12/21

The daytime consequences of insomnia can feel overwhelming.When you wake up exhausted and feel drained throughout the day, dreading the nights ahead is easy.Over time, this struggle can begin to chip away at the things in your life that matter most to you.It’s common for people dealing with poor sleep to pull back from the activities, relationships, and goals that once brought them joy and purpose.—Book a demo with me todayif you are committed to ending your insomnia for good with the End Insomnia

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06:03

How to Manage Hyperarousal Symptoms at Night

Former Insomniac by End Insomnia ·

2024/12/14

During insomnia, you might feel strange body sensations at night.For example, you might:• Feel a sudden jerk in your body just as you fall asleep (like a little twitch that wakes you up).• Drift in and out of a very light sleep and never seem to get into a deep, restful sleep.• Notice your heart beating fast when you lie in bed, worried you won’t fall asleep.• Wake up in the middle of the night feeling tense or alarmed.• Feel your muscles getting tighter and tighter as you lie in bed.Do any of these

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06:29

How to Stop Worrying About Sleep

Former Insomniac by End Insomnia ·

2024/12/07

To sleep better, we need to calm our worries both at night and during the day.By using the steps in the End Insomnia System, you can learn to feel calmer and less worried about sleep.Over time, you will help your body and mind remember how to rest easily.This takes patience, practice, and understanding.Here are five steps you can take to start worrying less at night:Stop Looking at the ClockLet Go of ExpectationsMake Room for Uncomfortable FeelingsSave Your EnergyManage HyperarousalLet’s look at

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05:00

What To Do If You Toss and Turn All Night

Former Insomniac by End Insomnia ·

2024/11/30

Sometimes, you might lie awake at night when you’d much rather be sleeping.It can feel frustrating, but there are things you can do to make the situation better.The goal isn’t to force yourself to sleep—that doesn’t work.Instead, let’s focus on finding peace at night, even when sleep doesn’t come immediately.Today, you’ll learn three simple options for handling those moments of unwanted wakefulness.—Are you ready tofinallylive a life free of insomnia by Saturday, Feb 22th, 2025?Because that’s how

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04:49

How to Manage Anxious Thoughts Around Sleep

Former Insomniac by End Insomnia ·

2024/11/23

Anxious thoughts often make it hard to sleep.Many people feel more worried as bedtime approaches or wake up in the middle of the night with racing thoughts.Sometimes, one small thought can snowball into a big worry, making sleep seem impossible.But there are ways to handle these thoughts to help you feel calmer and sleep better.Let’s talk about two helpful approaches:challenging your thoughtsandchanging how you see them.—Are you ready tofinallylive a life free of insomnia by Saturday, Feb 15th,

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03:48

Working With Painful Emotions During Insomnia...

Former Insomniac by End Insomnia ·

2024/11/16

Painful emotions are one of the most challenging things to accept while we are struggling with insomnia.Here is an exercise to bring greater mindful acceptance to painful emotions such as anxiety, sadness, frustration, and fear.—Are you ready tofinallylive a life free of insomnia by Saturday, Feb 8th, 2025?Because that’s how long it usually takes (eight to twelve weeks) to recover with our tailor-made End Insomnia Program.Book a demo with me todayif you are committed to ending insomnia for good

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04:52

Want to Beat Insomnia? Drop the Rope

Former Insomniac by End Insomnia ·

2024/11/09

Sometimes, when we feel bad after a rough night, we make it even worse without realizing it.One way to think about this is with the idea ofclean painanddirty pain.•Clean painis the normal, unavoidable pain when something tough happens. For example, feeling tired after a bad night’s sleep, feeling sad when something disappointing happens, or worrying about the future. This kind of pain is just part of life.•Dirty pain, however, is the pain we add on top of clean pain by how we react to it. Dirty pain

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06:34

Caring Less How You Sleep at Night

Former Insomniac by End Insomnia ·

2024/11/02

One of the secrets to sleeping well again is learning to care less about how you sleep at night.While this might sound odd, it works because a calm, less stressed mind helps your body feel more relaxed, making it easier to fall asleep.When you worry less about sleep, your nervous system relaxes, allowing you to be in a better state for sleep.Learning to be okay with some nights of poor sleep can help you stick to healthy sleep habits and improve your sleep over time.—Are you ready tofinallylive a

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04:19

How to Wind Down Before Bed

Former Insomniac by End Insomnia ·

2024/10/26

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 tofinallylive a life free of insomnia by Saturday, January 18th, 2025?Because that’s how long it usually takes (eight to twelve weeks) to recover with our tailor-made End Insomnia Program.Book a

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05:50

How to Fall Asleep Quick and Easy

Former Insomniac by End Insomnia ·

2024/10/19

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 go to bed and get up in the morning.It helps create structure and builds your body’s natural sleep rhythm.This method isn’t about forcing sleep but instead

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06:07

Will Insomnia Do Something Bad to Me? How Long Until...

Former Insomniac by End Insomnia ·

2024/10/12

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 to ending insomnia for good.Getting back to normal sleep takes patience and practice.You’ll need to learn to handle the uncomfortable feelings that come with

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07:05

The “Gold Standard” for Insomnia

Former Insomniac by End Insomnia ·

2024/10/05

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 everyone and how the End Insomnia System offers a different approach.--If you still experience insomnia and are ready to end it for good (guaranteed) in 8 to

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04:51

To Sleep Normally Again, Stop Doing These Things

Former Insomniac by End Insomnia ·

2024/09/28

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 are ready to end it for good, guaranteed, in 8 to 12 weeks following the End Insomnia System (while also doing it 100% naturally),book a demotoday to see if we

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05:09

The Only Two Forces That Control Your Sleep (Nothing...

Former Insomniac by End Insomnia ·

2024/09/21

Only two things control sleep.Inside the End Insomnia System, we call them thesleep-starting forceand thesleep-stopping force.The Force That Helps You SleepThe 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 SleepIf the sleep-starting force is supposed to make sleep easy, why do some people have trouble sleeping?The answer lies in what we call the “sleep-stopping

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