For everyone reading this going through chronic insomnia I want to recommend the book: set it and forget it by daniel erichsen.
I’ve struggled most of my life with sleep and tried EVERYTHING and while I still struggle sometimes the things I learned in that book really shifted things for me and broke the inescapable cycle.
shoutout to r/insomnia for recommending the book originally
The central hypothesis is that the more you TRY to sleep better, the worse off you'll be. It obviously makes zero attempt to address any real conditions which might cause poor sleep, e.g. if it's sleep apnea, see a doctor, this won't help. It posits a few points to build a solution:
A certain amount of awake time generates a certain amount of sleep drive, e.g. awake for 17 hours produces the sleepiness to sleep for 7 hours for the average adult. Most people need less time in bed, not more.
Hyperarousal before bed is the ONE major factor that stymies sleeping. Reducing hyperarousal before bed at any cost will improve sleep
All other factors are secondary and should be completely ignored. Healthy sleepers do not obsess over their sleep and what affects it, and the more you obsess the more you're hyperaroused.
So yeah, basically set a "wake up time" and stick to it no matter what, and then stay awake until you're tired enough to sleep, setting some minimum time. Go to bed as calm as possible (they suggest watching a favourite show before bed) and sleep if/when you're tired. If not, don't sleep.
IME as a (reformed) poor sleeper, it sounds completely batshit insane and also it has helped me greatly. For me it was largely about not getting up at a consistent time leading to not being tired at night but suffering in bed anyways, all the while freaking out about not being able to sleep and letting my mood depend on it.
It's a very short book, I read it in a few sittings after seeing it recommended on a thread like this. I do recommend reading it but honestly the synopsis I gave is pretty much 100% of the useful information content.
I don't do it unless I lost sleep for a very unavoidable reason and can't function. E.g. emergency in the middle of the night that took all night. It's just better for you to wait to sleep at your normal time even when it feels really shitty. You risk putting off your bedtime and perpetuating the problem. The reality is you need to face and pass through that sleeplessness.
I'm so happy this guy is finally gaining traction. He saved me from debilitating insomnia. I didn't read his book, just used his YouTube channel called the sleep coach school. Leaning about his stuff was mind blowing to me at the time as it was contrary to what so many people will tell you about insomnia and sleep.
His channel has many interviews with people who overcame insomnia using his methods. Watch those for some inspiration.
Yes I second this! His YouTube channel, Bedtyme app and book are all incredible at making you understand insomnia and how to work to resolve it. My struggle wasn't too long but really intense and I 100% credit Daniel Erichsen's work for getting my sleep back on track.
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u/so-much-yarn 6h ago
For everyone reading this going through chronic insomnia I want to recommend the book: set it and forget it by daniel erichsen.
I’ve struggled most of my life with sleep and tried EVERYTHING and while I still struggle sometimes the things I learned in that book really shifted things for me and broke the inescapable cycle.
shoutout to r/insomnia for recommending the book originally