Cognitive Behavioral Therapy for Insomnia (CBT-I) | Mental Health Webinar

My depression and anxiety goes away when I'm able to sleep well

I've been struggling with insomnia for 8 months. The practice of meditation has helped a lot, but did not solve the problem alone. After seeing this video, my anxiety got reduced by at least 50%. I was free to go about my day doing things because I found a clear path to heal. Thank you to all the people who took the time to investigate the problem and come up with these solutions.

That feeling of being really tired in the morning but not being able to sleep is really anxiety inducing, you close your eyes and feel tired but brain won’t go to sleep

These CONSTANT interruptions are just seriously annoying, I'm already grumpy because I can't ever sleep. She's the expert, let her do her presentation. Good information btw.

I agree, the constant interruptions are not inly annoying but also super destructive to her presentation. Keep comments to the end.

I struggle with anxiety and insomnia. Meditation has been a great tool. Although my insomnia persists, meditation has helped me feel calm, more rested, and in a better mood despite lack of sleep. I suggest a meditation app or YouTube video with guided breathing. Thanks for this enlightening video. I'm hopeful. Peace and good luck to all watching this video.

It might just be metabolic, I was over exercising, under eating and not getting enough carbs which resulted in several nutritional deficiencies etc (thought I was being healthy at the time) unknowingly I was putting my body in a catabolic state which will cause the body to stay awake and alert, as it is meant to. Think about what you are doing and what messages you are sending to your central nervous system via the way you eat exercise and live...you might be putting your body in survival mode and its simply doing what its meant to be doing. It took me a long time to work out, I had put myself in a form of metabolic burn out. I did a sleep study, sleep hygiene, saw various sleep experts...they all missed this and the treatments offered were not relevant for what I was experiencing. I hope this helps some people out there, it can be very frustrating particularly when you don't know why it is happening.

What a presentation! Thank you very much for sharing this with us

Thanks a lot for Dr. Virginia Runko's lecture, I've benefited a lot from it😄

My problem with bed restriction, is that many nights, I will eventually "fall asleep", meaning fall into the first phase between wakefullness and sleep, the lightest sleep possible, a non-restorative sleep... only.. it lasts for several hours, with dream-like thoughts. But I don't fall asleep properly, and I'm also not awake enough to keep track of time or get out of bed like one should. Eventally I "wake" up again and realize and feel, that I have not yet fallen into deeper sleep, and come morning, I also feel the effects: like I've pulled an all-nighter without any sleep, especially physically, my body feels like shit.

My insomnia started 7 years ago. Ive had moderate troubles in sleeping throughout my life - usually situational, but in 2015 it became permanent and very severe. I suffer from all the scenarios for insomnia plus everything in between. I cant work. Ive become a hermit. I have no energy for anything. Over the last two years Ive developed paranoia. Ive been to drs and therapists for several years - nothing. I use to be an energetic, vibrant, productive person with many artistic talents. Now I just barely exist.

Thanks Neil for bringing in subject matter specialist - Dr. Runko. Its ws a complete info package and up to audience expectation.

Very informative video, thanks for sharing this. It helped me a lot to understand CBT-i. Wish I knew this stuff earlier.

Thank you so much Virginia. Such a fantastic evidence based presentation from a sleep expert. I feel hopeful and going to try CBT for my insomnia. Makes me happy to know of an drug free option with such high success.

I've struggled with insomnia since 2022 and now Ive started a new job working nights. I feel really tired right now but have to go to work at 11pm until 11am. I hope this sleep restriction works as it's still a struggle to sleep longer than an hour at the moment. Great video by the way, I'm sure I'm gonna watch this a number of times.

I'm a diligent practitioner of sleep hygiene as far as possible, and I've an extensive sleep diary for many years. I know all the triggers. I've even made peace with the bad nights and days, with little to no mental anxiety, and make the best out of my day regardless. All of that and still I only sleep 3-4 nights a week, most of the year now. I just wish it was a tad better, as it takes a huge toll on my body and my general restitution. I feel like an absolute wreck half of the week/month. I'm so used to it now, but I can't help but wish I could improve it. Also,many things that work well for others, do the opposite for me, like vigorous exercise or not eating many hours before bedtime. Those makes mine so much worse.

Wow. This doctor is brilliant!!

Really enjoyed this presentation - very clear. As a physician I learnt lots of tips to pass onto patients.Thank you.

My WIFE, a sleep show-off, READS in bed and she gets drowsy and falls asleep. I READ in bed and get drowsy and fall asleep. My insomnia has me waking after 2-3 hours every night! CBT-I is my last hope.

yo I've had insomnia for about 7 years. Finally got it under control with beets. my issue must have been a gastrointestinal issue. I found i went from sleeping 3 hours to 4-5 when i had upset stomachs and started taking antacids such as sodium bicarbinate (baking soda) or Tums (Calcium bicarbinate). I went from 3 hours to a solid 5 hours of sleep. I was still fucked up throughout the day so i kept experimenting with dosage. Eventually i had a protocal where i Drank Club soda from Hy-vee, which has sodium bicarbonate in it as well as other salts, and 250mg of calcium bicarbonate (1/3 tums tablet). I slept 5 hours guaranteed, some days 6-8. I stayed on this regimen for about 1 month. Then someone at the gym told me about taking eating beets and having massive energy throughout the day. I asked him where he bought them and he told me he ate canned beets that were sliced. I thought i would try it out for more energy and he was right. I would eat about 3 slices of beets in morning and my workouts exploded. I could lift like 20-40 more pounds when i lifted and i could run about an hour like i could before i had insomnia. I read up on beets and they're relaxers plus they have nitrates and create no2 in your body. One night i slept 8 hours. I wondered what happened and the only thing i did different was eat like 4 slices of canned beets before bed. I kept experimenting with baking soda, tums and beets. Now i just drink a glass of Hy-vee club soda (sodium bicarbonate) in the evening and eat 3-4 slices of beets in the morning and before i sleep. I guaranteed sleep 6 hours a night now which is enough for me and if i stay in bed I'll go back too sleep again to get an extra 2-4 hour of sleep. Just throwing this out there in case it helps someone else. Bicarbonates will get you out of a catabolic state through ph regulation and beets make your body relax even if it's tense up. if you're suffering from insomnia due to anxiety for the love of god stay off of medication they'll make things worse. There are natural alternatives that are more powerful and won't destroy you like meds will. in terms of relaxation these cheap natural supplements will fix you anxiety better than meds. they work best when stacked. Omega 3 fish oil (weakest) Magnesum pill (weakest) Evening Primrose (medium) NAC N-ACETYL CYSTEINE (strongest)