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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

05:16

How Long Does it Take to Recover from Insomnia?

Former Insomniac by End Insomnia ·

2024/04/27

As someone who has successfully treated insomnia after 5 brutal years of suffering, I know it was tempting for me to put the recovery on a timeline.I once even told myself:“I must fix insomnia within the next 3 months or else!”And yes, you guessed it, it didn’t happen within 3 months.And not because it isn’t possible, but because I deliberately put it on a timeline, as if I can control how long it takes.—Whenever you’re ready to end insomnia following the End Insomnia System and do it completely

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08:40

Why CBT-i (the “Gold Standard”) Doesn’t Work for...

Former Insomniac by End Insomnia ·

2024/04/20

I recently watched Matthew Walker (presumably the “face” of “sleep” worldwide) on Andrew Huberman’s latest podcast episode.He was talking about how he treats his clients with CBT-i, which got me thinking:Did Matthew ever have hardcore chronic insomnia?I doubt it.—Whenever you’re ready to end insomnia 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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04:55

How to Make Peace With the Discomfort at Night

Former Insomniac by End Insomnia ·

2024/04/13

To truly find peace at night, it is important to address not just one aspect of your nighttime routine but your overall anxiety about sleep and its daytime consequences.If you are overly worried about what might happen without sleep, your journey toward accepting wakefulness during the night will be much more challenging.Integrating strategies to accept being awake at night with other techniques that decrease sleep-related anxiety and increase your resilience will gradually train your nervous system

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03:47

What To Do When You’re Awake in Bed

Former Insomniac by End Insomnia ·

2024/04/10

When you find yourself wide awake at night when you’d rather be sleeping, some things can make the problem worse.But there are also things you can do to make it better, both right now and to help you beat not being able to sleep in the long run.Today you will learnthree helpful optionsfor responding to unwanted wakefulness at night.None of these options aim to force sleep to happen—that would be a sleep effort.You truly cannot control your sleep on a night-by-night basis.However, using these methods

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05:09

What to Do Before Going to Bed

Former Insomniac by End Insomnia ·

2024/03/30

Ever wondered what to "do" before bedtime?Inside theEnd Insomnia Program, we recommend some activities to help transition you into a sleep-ready state.--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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06:00

To Fall Asleep Quick and Easy, Do This

Former Insomniac by End Insomnia ·

2024/03/23

A critical initial step in overcoming insomnia involves increasing the Sleep Starting Force.It has two elements: your sleep drive and circadian rhythm.Today we discuss the "sleep window," a structured approach to managing your sleep time.While the idea of a sleep window might seem familiar, our approach contrasts significantly with other insomnia treatments.Unlike the temporary and often stressful sleep windows used in methods like CBT-i, our sleep window aims for long-term sustainability.The End

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03:28

Find Support Overcoming Your Insomnia

Former Insomniac by End Insomnia ·

2024/03/16

Why find support fixing your insomnia in the first place?Yes, you can go at it alone.But many find their journey through insomnia is easier, faster, and less lonely with someone in their corner to cheer them on.Having someone you can turn to for encouragement or help you think through what to do next is a huge relief if you’ve been trying to figure everything out on your own.In times of struggle and doubt, the support of others can help you tap into greater hope, determination, and resilience.The

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03:24

Don't Blame 'All' Your Problems on Insomnia

Former Insomniac by End Insomnia ·

2024/03/09

Yes, having insomnia makes life a lot harder.It can easily become a central obsession, but it’s important to recognize that sleep issues are not responsible for every difficulty in your life.--Ready to end insomnia for good without pills, supplements, or CBT-i?If so,book a call with me hereto discuss your situation, and let us help you be a great sleeper again, risk-free.

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03:42

Rough Nights Аre Аn Оpportunity

Former Insomniac by End Insomnia ·

2024/03/02

Changing your mindset about insomnia can be a game-changer.Imagine looking at those tough, sleepless nights as golden chances to better your sleep game in the long haul.It's like flipping the script from dread to opportunity.--Ready to end insomnia for good without pills, supplements, or CBT-i?If so,book a call with me hereto discuss your situation, and let us help you be a great sleeper again, risk-free.

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03:46

You Are NOT an Insomniac

Former Insomniac by End Insomnia ·

2024/02/24

To end insomnia for good, there are key mindset shifts you need to embrace to leave your "insomniac life" behind. Listen to this episode to learn about 7 mindset shifts to help you get closer to being a "normal" sleeper again.--Ready to end insomnia for good without pills, supplements, or CBT-i?If so, book a call with me here to discuss your situation, and let us help you be a great sleeper again, risk-free.

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05:32

Finding Resilience During the Day After a Bad Night

Former Insomniac by End Insomnia ·

2024/02/17

Waking up tired and dragging yourself through the day, dreading another sleepless night, is tough.It's all too easy to start avoiding the things you love because you're just too wiped out.People often end up making big changes in their lives because of insomnia, like:Stepping back from hanging out with friends and familySkipping out on tripsCutting back on work or throwing in the towel completelyEnding relationships or not even starting oneMoving to a new place, hoping for better sleepSkipping the

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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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