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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

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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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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