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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

06:25

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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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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