Steve Orma

In this video I talk about how overcoming insomnia is a multifaceted process that requires doing several things in a timed and integrated way.

HERE’S WHAT I COVER:

1. Why just trying one skill (e.g., “sleep restriction”, “stimulus control”, etc.) to overcome insomnia doesn’t work.

2. The four key skills that must be implemented to overcome insomnia: 1) keeping good sleep data, 2) creating & adjusting a sleep schedule, 3) practicing 30/30 rule, and 4) managing your mind and emotions.

3. These four skills must be introduced with a specific timing and personalized to each person for it to be effective.

In this video I talk about the myths and facts about "sleep restriction" and how to use it effectively to overcome insomnia.

HERE’S WHAT I COVER:

1. Why "sleep restriction" is a misnomer and why we never restrict how much someone is sleeping when they have insomnia.

2. How "sleep restriction" is commonly applied incorrectly.

3. Why "sleep restriction" should be called "sleep scheduling" or "sleep strengthening".

4. Why limiting your time in bed is crucial to overcoming insomnia, and how to do it effectively.

In this video I answer a question from a viewer: "Can I use CBD while going through the treatment for insomnia (CBT-i)?"

HERE’S WHAT I COVER:

1. Why I don't think CBD or any substance is helpful for overcoming insomnia.

2. CBD (or any drug or substance) creates PSYCHOLOGICAL DEPENDENCE.

3. It's crucial to learn that you have the ability to sleep on your own and restore (or establish) the confidence in YOUR ability to sleep without a substance.

In this video I explain how long it takes to overcome insomnia following the process I went over in the last several videos.

HERE’S WHAT I COVER:

1. There's no specific timeframe for overcoming insomnia, because it depends on several factors and varies between each person.

2. The general range of time it takes most people to overcome insomnia (and establish a consistent, healthy pattern of sleep).

3. Several factors determine how long it takes to get past insomnia: nature of the insomnia, age, medications/supplements/drugs, other medical or mental health issues, life stressors, commitment to the process, expertise of the person/program guiding you, and your individual biology.

In this video I go over what is covered in Weeks 8-10 and beyond of the treatment for overcoming insomnia.

HERE’S WHAT I COVER:

1. Recap of Weeks 1-7

2. Week 8-10: Recalculate & adjust sleep schedule, maintain all skills, and how to finish strong

3. Beyond week 10: Relapse prevention and maintaining healthy sleep for life

In this video I go over what is covered in Weeks 6 & 7 of the treatment for overcoming insomnia.

HERE’S WHAT I COVER:

1. Recap of Weeks 1-5

2. Week 6: Recalculate and adjust sleep schedule, maintain all skills

3. Week 7: Sleep hygiene (only once insomnia is nearly gone)

4. How Weeks 6 & 7 in my program differ from other programs.

In this video I go over what is covered in Weeks 4 & 5 of the treatment for overcoming insomnia.

HERE’S WHAT I COVER:

1. Recap of Weeks 1-3

2. Week 4: adjust sleep schedule & nothing new added

3. Week 5: learn how to apply relaxation technique to sleep at night

4. How Weeks 4 & 5 in my program differ from other programs.

In this video I go over what is covered in Week 3 of the treatment for overcoming insomnia.

HERE’S WHAT I COVER:

1. Recap of Weeks 1 & 2

2. 30/30 rule

3. Relaxation Technique

4. How 30/30 is taught and practiced incorrectly (and how to do it right)

In this video I go over what is covered in Week 2 of the treatment for overcoming insomnia.

HERE’S WHAT I COVER:

1. Recap of Week 1

2. Medication tapering

3. Avoiding rebound insomnia and the Insomnia Cycle

4. Sleep Scheduling and how it’s different than “sleep restriction”

5. Why your Sleep Schedule has to be personalized and tailored to YOUR sleep pattern, biology and lifestyle for it to be effective.

6. One key to success not addressed by traditional/generic CBT-I

In this video I go over the first steps to overcoming insomnia.

HERE’S WHAT I COVER:

1. The gold standard treatment for overcoming insomnia.

2. Week 1 - tracking your sleep and getting into the right frame of mind.

3. How we get baseline sleep data (and why this is critical).

4. How we start to shift your negative sleep thoughts, anxiety and frustration to positive thoughts and emotions, and get you into the right frame of mind.

5. The key numbers we need to personalize the process to you.

In this video I talk about why tips for overcoming insomnia don't work.

HERE’S WHAT I COVER:

1. The first thing people do when they have insomnia is do a Google search for how to get rid of it.

2. Google lists tons of tips on reputable websites like WebMD, but none of these tips work.

3. Tips don't work for insomnia (or ANY major problem) because they're either dead wrong or they don't go deep enough and give you the full picture and process.

4. In the next few videos, I'm going to go over in more detail the process that actually eliminates insomnia called CBT-I.

In this video I explain how I overcame insomnia and how that led to helping others do the same.

HERE’S WHAT I COVER:

1. How I overcame insomnia.

2. How insomnia became my specialty.

3. Why I’m sharing this.

4. How I support my clients from both a personal and professional experience with insomnia.

In this video I answer a question people with insomnia ask me all the time: “I’m exhausted…why can’t I sleep?” I explain why this happens and how to undo it.

HERE’S WHAT I COVER:

-What causes this to happen.

-Wakefulness gets CONDITIONED with the bed.

-The wakefulness is caused by poor sleep behaviors (PSB’s).

-An inconsistent sleep schedule confuses your brain about when you want to sleep vs. be awake.

-How to break this pattern.

-MINIMIZE time in bed awake and MAXIMIZE time in bed asleep (make your sleep more efficient)

-Eliminate PSB’s and replace with healthy sleep behaviors.

-For this to work it has to be PERSONALIZED to your unique sleep pattern.

In today’s video I go over the 3 key attributes of my clients who successfully overcome insomnia.

HERE’S WHAT I COVER:

1. The 3 key attributes:

–Extreme dissatisfaction with their current quality of life

–They aren’t willing to settle for where they are with their sleep and life, and they’re serious about solving their insomnia now

–They realize that insomnia is THE major obstacle to reaching their desired quality of life

2. “Quality of life” includes: improving health, ability to function in work/career, ability to show up for their kids/family, and being fully present in their life.

3. Why people who say that insomnia is destroying their life don’t act to solve the problem.

4. How believing that insomnia is just a symptom of another problem can keep you from overcoming the insomnia.

5. When a person has ALL 3 of these attributes, they are in an ideal position to eliminate their insomnia

6. All they need is an effective approach they can implement successfully.

If you have these 3 key attributes and need help with an effective plan to overcoming insomnia, you can book a FREE 45-minute sleep strategy call with me here https://www.drorma.com/apply/

In this video I explain why focusing too much on your sleep can make insomnia worse and keep you stuck.

HERE’S WHAT I COVER:

1. One of the main goals my clients have is: “I don’t want to think about sleep or let it consume my life."

2. Why sleep can become an obsession.

3. Why focusing on sleep too much backfires (it raises anxiety & stress and takes over your life).

4. The more you focus on your sleep during the day, the worse you'll sleep at night.

5. What to do instead.

6. Resources for eliminating insomnia for good and being able to forget about sleep and get your life back.

To register for and watch a free training on the 5 key steps to eliminating insomnia for good CLICK HERE https://webinar.drorma.com/s/Jygv6P

In this video, I explain why anxiety does NOT cause or maintain insomnia (and what DOES cause it).

HERE’S WHAT I COVER:

1. Sleep anxiety is common with insomnia.

2. What is sleep anxiety?

3. Why treating or eliminating anxiety with drugs or therapy will NOT get rid of insomnia.

4. The tricky thing about sleep anxiety: the anxiety is justified because you’re actually not sleeping well.

5. Getting rid of insomnia is 95% BEHAVIORAL.

6. The way to get rid of sleep anxiety is to IMPROVE YOUR SLEEP. And the way to improve your sleep is to change key sleep behaviors.

In this video I answer: "Is insomnia caused by a "trigger"?

HERE'S WHAT I COVER:

1. What is a "trigger?"

2. Examples of triggers: anxiety, depression, hormonal problems, medical issue, stressor (losing job, divorce).

3. Why insomnia is NOT caused by a trigger.

4. How insomnia is actually created (and maintained) and why this is crucial to know.

How Krista Went From 5 Years of Chronic Insomnia, Anxiety & Sleep Meds to Reclaiming Her Life & Becoming Med-free (Client Testimonial)