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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

06:28

Why Naps Quietly Keep Insomnia Alive

Former Insomniac by End Insomnia ·

2025/12/20

If you are rebuilding normal sleep, one daytime habit matters more than most people realize.It is not what you do in bed.It is what you do before you ever get there.Specifically, how you handle naps.Preserving your sleep window by avoiding long naps is one of the simplest ways to support insomnia recovery.Not because naps are bad.But because naps weaken the two factors that actually make sleep happen.Your sleep drive.And your circadian rhythm.When either one is reduced, falling asleep becomes

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06:01

Why Spending More Time in Bed Often Makes Insomnia Worse

Former Insomniac by End Insomnia ·

2025/12/13

If you want to break out of insomnia, we need to start with something simple.Not easy.But simple.You need to dial up the Sleep Starting Force.This is not about forcing sleep.This is about letting biology do its job.The sleep starting force has two parts.Your Sleep Drive.And your Circadian Rhythm.When these two are working with you, sleep has momentum.When they are weak or disrupted, anxiety has more power.So before anything else, we set the stage.That is what a Sleep Window is for.A Sleep Window

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07:51

How long until I recover from insomnia?

Former Insomniac by End Insomnia ·

2025/12/06

If you are starting a real insomnia recovery path, there is one thing you need to know upfront.You did not get stuck in insomnia overnight.So you are not going to get out of it overnight either.That is not pessimism.That is how the nervous system works.Insomnia usually builds in layers.First comes a stretch of poor sleep.Then comes worry about what that means.Then comes more effort to fix it.Then comes more pressure.Then comes more hyperarousal.Night after night, your brain learns a new

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06:56

Beyond CBT-i

Former Insomniac by End Insomnia ·

2025/11/29

If you’re like many people struggling with insomnia, you’ve probably heard of CBT-i.Maybe you even tried it.Or maybe you’ve been told it’s your best shot at fixing your sleep.CBT-i (Cognitive Behavioral Therapy for Insomnia) is often called the "gold standard" treatment.And while it does help some people, many fall through the cracks.Maybe you did too.Let’s talk about why that happens.And how the End Insomnia System takes a very different approach—one that works for people who feel like they’ve

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06:29

Why Common Sleep "Fixes" Fail (and What to Do About It)

Former Insomniac by End Insomnia ·

2025/11/22

If you’ve ever thought:“I did all the right things and I still couldn’t sleep…”You’re not alone.And you’re not doing anything wrong.The truth is, most of the things people try to fix their sleep aresleep effortsin disguise.And that’s why they don’t work.Even worse?They often backfire.⸻Let’s Look at a Few1. Spending more time in bedYou’re exhausted.So you get in bed early, hoping to squeeze in a little more rest.Or you stay in bed longer in the morning to “make up for it.”But that extra time in bed

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05:29

Why Sleep Efforts Backfire (and What to Do Instead)

Former Insomniac by End Insomnia ·

2025/11/15

If you’re like most people with chronic insomnia, you’ve probably tried a lot of things to fix it.PillsRelaxation exercisesStrict wind-down routinesEndless adjustments to your bedroom setupBut despite your best efforts, you still can’t sleep.That’s not your fault.And it doesn’t mean you’re broken.It just means you’ve been stuck in a trap most people fall into.Here’s what it is:Most insomnia fixes are actuallysleep efforts.And sleep efforts are one of the core reasons insomnia persists.⸻What Are

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07:11

Why Trying to “Make” Yourself Sleep Doesn’t Work —...

Former Insomniac by End Insomnia ·

2025/11/08

If you feel like you’ve triedeverythingto fix your sleep and nothing has worked, there’s a reason for that.It’s not because you’re failing.It’s not because your brain is broken.It’s because most insomnia solutions ignore a very simple but crucial truth:There are only two forces that control whether or not you sleep.We refer to them as theSleep-Starting Forceand theSleep-Stopping Force.Understanding these two forces is the key to reversing chronic insomnia.And once you know how they work, you’ll

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06:25

The Real Reason Insomnia Becomes Chronic (and How to...

Former Insomniac by End Insomnia ·

2025/11/01

If you’re struggling with chronic insomnia, it’s not because you haven’t tried hard enough.It’s not because you’re broken.And it’s not because you haven’t found the right sleep hygiene hack.It’s because insomnia becomesconditionedover time—and this conditioning keeps your nervous system on high alert every night.In this episode, I want to show you why that happens… and what to do about it.The Heart of Chronic Insomnia: Sleep Anxiety and HyperarousalAt its core, long-term insomnia is a psychological

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03:49

How Insomnia Starts (And Why It Gets Worse)

Former Insomniac by End Insomnia ·

2025/10/25

If you’ve ever wondered how your insomnia actuallystartedand why it’s been so hard to fix… this email is for you.Because insomnia develops in a fairly predictable way.And the science explainswhyso many people end up stuck in it long after the original stressor is gone.There are three ingredients that lead to chronic insomnia:Risk factors, atriggering event, and thensleep anxiety.Let’s walk through this.Step 1: Risk factors make you vulnerableThese are things in your life that increase your chances

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04:54

Still Think Your Insomnia Is ‘Different’? Listen to...

Former Insomniac by End Insomnia ·

2025/10/18

I and 100s of others have used the End Insomnia System to recover from insomnia for good and sleep great again for life.Have you ever had doubts that a new system that goes after the root cause of insomnia - hyperarousal - might not work for you?If so, you’re not alone.Many people struggling with insomnia feel skeptical at first.And it’s understandable.You’ve probably tried countless things that didn’t help or, worse, made things more frustrating.But let’s explore some common doubts you might have

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04:47

What Finally Helped Me Escape Insomnia

Former Insomniac by End Insomnia ·

2025/10/11

I know how terrifying insomnia can be.I’ve lived through it myself for 5 brutal years.I created the End Insomnia System because nothing else worked.And I tried everything.This system wasn’t born in a lab.It came from my own desperation.Let me take you back to how it all started.My descent into insomniaIt began after a particularly stressful period in my life.The stress eventually passed.But the insomnia didn’t.Even once the circumstances calmed down, my body remained on high alert.I dragged myself

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04:05

Why Nothing Has Worked for Your Insomnia

Former Insomniac by End Insomnia ·

2025/10/04

If you’re like many people with long-term insomnia, you’ve probably tried everything.Pills. Teas. Blackout curtains. Supplements. Sleep hygiene checklists.You’ve rearranged your bedroom, created the “perfect” nighttime routine, and cut caffeine completely.And yet here you are, still not sleeping.You’re exhausted, frustrated, and on the verge of giving up.You want to sleep more than anything, but nothing seems to work.Your nights are filled with effort.Your days are shadowed by dread and fatigue.And

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06:19

A Sleep Setback Doesn’t Mean You’re Back at Square One

Former Insomniac by End Insomnia ·

2025/09/27

If you’ve been seeing progress in your sleep, that’s something to celebrate.It means the End Insomnia System is working for you.But let me be upfront about something most people don’t want to hear:Setbacks are part of the process.Not just common.Necessary.They’re how your nervous system learns to stop fearing sleep again.Let’s walk through how setbacks happen, what to do when they hit, and why they’re actually key to long-term recovery.Setback Scenario 1: The Fear of Losing Good SleepThis one

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05:50

What the Journey Out of Insomnia Actually Looks Like

Former Insomniac by End Insomnia ·

2025/09/20

If you’ve been working through insomnia, it’s normal to feel unsure where you are on the journey or whether progress is even happening.The truth is, there is a rough path most people follow when working through the End Insomnia System.It’s not perfectly linear.You may jump between stages or feel like you’re in more than one at a time.But understanding the path ahead can give you clarity, motivation, and self-compassion:Phase 1: Lost and SufferingYou’ve tried everything - melatonin, weighted

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05:15

7 Mindset Shifts That Will Help You Sleep Better

Former Insomniac by End Insomnia ·

2025/09/13

Making progress with insomnia isn’t just about what you do.It’s also about how you think.Certain beliefs and mental loops can keep you stuck in the cycle of poor sleep, while small but intentional shifts in your mindset can dramatically change how you respond to bad nights, tired days, and the fear that fuels insomnia.Here are 7 mindset shifts that will support your insomnia recovery:1. You Are Not an InsomniacIt’s easy to let insomnia become part of your identity.Maybe friends check in about your

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05:33

This One Practice Rewires Your Nervous System...And...

Former Insomniac by End Insomnia ·

2025/09/06

If you’re stuck in a cycle of poor sleep and constant fatigue, you might think what you need is another strategy to help you fall asleep at night.But here’s the real secret:You don’t need to chase sleep. You need to calm your nervous system.Train your nervous system to shift out of overdriveWhen your nervous system is in a state of high alert, it’s nearly impossible to transition into sleep.That’s where nervous system regulation comes in.Mindfulness meditation is one of the most effective tools for

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03:47

The Most Overlooked Skill In Insomnia Recovery

Former Insomniac by End Insomnia ·

2025/08/30

Let’s talk about something that doesn’t get enough attention when it comes to insomnia:How you treat yourself when things are hard.Most people are kinder to others than they are to themselves.And if you’re like many people struggling with insomnia, you may find yourself thinking things like:“What’s wrong with me?”“Why can’t I just sleep like a normal person?”“I’m such a mess.”That internal tone?It matters. A lot.Harsh self-talk doesn’t help you sleepYou might think being tough on yourself will push

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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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