Join UCLA sleep specialist Alon Avidan, MD, as he discusses insomnia and explores the consequences of poor sleep and ways to help you achieve a healthy night’s sleep.
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Web Md says that these 10 things best help insomnia: Our channel RELAXATION TV helps with NUMBER 7 ON THIS LIST 1.Wake up at the same time each day. It is tempting to sleep late on weekends, especially if you have had poor sleep during the week. However, if you suffer from insomnia you should get up at the same time every day in order to train your body to wake at a consistent time. 2.Eliminate alcohol and stimulants like nicotine and caffeine. The effects of caffeine can last for several hours, perhaps up to 24 hours, so the chances of it affecting sleep are significant. Caffeine may not only cause difficulty initiating sleep, but may also cause frequent awakenings. Alcohol may have a sedative effect for the first few hours following consumption, but it can then lead to frequent arousals and a non-restful night's sleep. If you are on medications that act as stimulants, such as decongestants or asthma inhalers, ask your doctor when they should best be taken to help minimize any affect on sleep. 3.Limit naps. While napping seems like a proper way to catch up on missed sleep, it is not always so. It is important to establish and maintain a regular sleep pattern and train oneself to associate sleep with cues like darkness and a consistent bedtime. Napping can affect the quality of nighttime sleep. 4.Exercise regularly. Regular exercise can improve sleep quality and duration. However, exercising immediately before bedtime can have a stimulant effect on the body and should be avoided. Try to finish exercising at least three hours before you plan to retire for the night. 5.Limit activities in bed. The bed is for sleeping and having sex and that's it. If you suffer from insomnia, do not balance the checkbook, study, or make phone calls, for example, while in bed or even in the bedroom, and avoid watching television or listening to the radio. All these activities can increase alertness and make it difficult to fall asleep. 6.Do not eat or drink right before going to bed. Eating a late dinner or snacking before going to bed can activate the digestive system and keep you up. If you suffer from gastroesophageal reflux (GERD) or heartburn, it is even more important to avoid eating and drinking right before bed since this can make your symptoms worse. In addition, drinking a lot of fluids prior to bed can overwhelm the bladder, requiring frequent visits to the bathroom that disturb your sleep. 7.MAKE YOUR SLEEPING ENVIRONMENT COMFORTABLE. Temperature, lighting, and NOISE should be controlled to make the bedroom conducive to falling (and staying) asleep. Your bed should feel comfortable and if you have a pet that sleeps in the room with you, consider having the pet sleep somewhere else if it tends to make noise in the night. 8.Get all your worrying over with before you go to bed. If you find you lay in bed thinking about tomorrow, consider setting aside a period of time -- perhaps after dinner -- to review the day and to make plans for the next day. The goal is to avoid doing these things while trying to fall asleep. It is also useful to make a list of, say, work-related tasks for the next day before leaving work. That, at least, eliminates one set of concerns. 9.Reduce stress. There are a number of relaxation therapies and stress reduction methods you may want to try to relax the mind and the body before going to bed. Examples include progressive muscle relaxation (perhaps with audio tapes), deep breathing techniques, imagery, meditation, and biofeedback. 10.Consider participating in cognitive therapy. Cognitive therapy helps some people with insomnia identify and correct inappropriate thoughts and beliefs that may contribute to insomnia. In addition, cognitive therapy can give you the proper information about sleep norms, age-related sleep changes, and help set reasonable sleep goals, among other things.
@AndySZN Yes I've been suffering for 14 yrs now. I have my ins and outs. Same as you and everyone coming here we can all relate. Hang in there man hope u get some good sleep soon 💤
Everytime I'm about to fall asleep early I get too excited by the fact I'm finally going to wake up early and sleep early! But that excitement overwhelms me and insomnia haunts me again..
I almost gave up treating the dreadful sleeping disorders I have encountered for 2 years. But ever since I used this sleep plan *4InsomniaCure. Com* my sleeping trouble was vanished and sleeping in my bed just felt great. Use this product, you won`t regret it. I was the biggest doubter but now I`m the biggest believer.?
I endured with insomnia for more than two years and considered there was no cure for my situation. Not until a psychological behavioral therapist offered this specific method *4InsomniaCure. Com* It really helped me find out more about sleep. I`m at this point sleeping perfectly again each night. I absolutely love sleeping in the bed again.. .
I know, i know! So frustrating. One silly thing that helps is learning to accept sleep as a natural function and not anticipate failure. I can say that but actually, if not for meds I would never sleep more than 3 hours. And meds arent great for maintaining sleep.
The best thing (and I’ve tried all the melatonin, vilarian, ambein, and a hundred others) is spreading a light amount of Organic Castor oil over the face and temples. A bit in the wrists too. After years of sleeplessness I accidentally discovered this. Thought I would try to improve my wrinkles by moisturizing my face with the castor oil. When I tried it, I woke up the next morning having slept 8 ( yes, e-I-g-h-t) hours later. Shocked I couldn’t believe it - 4 hours was my best norm. Give it a try! It’s not expensive and it does not take much. I’ve used it now for 4 glorious months. No doctor ever suggested this or had heard of it. I thank God for this discovery.
For years I lived off of 1 hour of sleep per night (and this was broken up due to severe sleep apnea). My body finally broke down and I became very ill, having to be hospitalized several times in one year. I got a CPAP, and things were better for a good while, but then the anxiety Insomnia kicked in. If I get 6-7 hours worth of sleep on one night, I will literally go for a whole month without sleeping. I envy people who can stay in bed and sleep for hours.
He keeps speaking about staying up until 3 or 4 in the morning that's nothing I stay awake until the sun comes up and then I get 2-3 hrs of sleep a day....it is slowly killing me. 😵
I feel your pain hope you can find something that works for you. I’m working on eliminating variables so that one day maybe I’ll be better. We are still alive so there is hope for us don’t give up.
I`ve been resting poorly for over 10 years, at a time not of my choosing. After applying this sleep plan *4InsomniaCure. Com* for seven days, I was able to attain eight hours of sleep every night. I did not even have to complete the plan simply to sleep well again. My insomnia is finally gone due to this plan.?
@@sarmindabikan3203 I’m so sorry, insomnia happens for me abt 5 months ago, during quarentine, I can’t sleep for hours even if I go to bed early at 9:00 for ex. But I would fell asleep at 12 or so, some people doesn’t even get sleep at all, I’m still suffering from it, but it’s getting better, because I found ways like exercising and stuff like that, I usually calm myself down before, think positively, not negative, because that would effect it even more, I tried meditating and it helped, but I go to sleep in abt 30- an hour or so ya know it’s getting better
I`ve been resting poorly for over 10 years, at a time not of my choosing. After applying this sleep plan *4InsomniaCure. Com* for seven days, I was able to attain eight hours of sleep every night. I did not even have to complete the plan simply to sleep well again. My insomnia is finally gone due to this plan.?
If its only since the start of the pandemic then its something that has changed recently. I'll guess its either lack of exercise (mainly physical but also mental). Or lack of natural light (lack of light = lack of melatonin when it gets dark). So do some high intensity work out for at least 30 mins a day, and get outdoors for a few hours.
ive removed caffeine, removed social media after 5pm, stopped multi tasking, deep breathing and meditation exercises, therapy every 2 weeks, on Trazadone 150mg nightly, changed my diet removed carbs, alcohol, sugar from my life. Still having issues.
Last bit of that puzzle may be magnesium supplementation. Look into that for insomnia. It's vital, and a big part of why so many people begin to have sleep problems as they age.
I actually can fall asleep watching my iPad in bed. I’ve done it often. My issue is waking up in the middle of the night and not being able to go back to sleep.
Since I started out adulthood, I couldn`t get enough rest. I am on day 7 of this sleep plan tinyurl.com/InsomniaCure46 and already feel better. I slept for 8 hours last night, for the very first time in ages. This is a extremely helpful plan. I read about the causes of insomnia and various ways to treat it. So you can pick what works for you.
I've suffered from chronic insomnia for 25 years. I'm not depressed and I don't have anxiety. The medical profession actually know very little about chronic insomnia.
My insomnia has been getting really bad, and now I'm starting to have weird symptoms, like my eyes randomly watering and not just normal watering, it's almost like I'm crying
Oh God that's horrible to hear. I've been having trouble sleeping ever since summer break started and honestly I just wanna sleep again bro so I understand. I hope watching this vid will help you what to do so you can sleep again.
It did help me understand it a little more, but honestly ive just given up on trying to sleep now. I mean the only things that could give me this insomnia would be technology and depression, but ive tried shutting off all electronics before and it didnt help xD
“My insomnia almost cost me my career. I worked in a fast paced office, but for years I struggled with getting sleep, so I could never focus. Then my boss gave me a month to get my act together, or I was fired. Thank goodness I found the *4InsomniaCure. Com* . I use the techniques inside, and my insomnia practically disappeared overnight! I saved my job, and now I’m enjoying life more than ever.”
My insomnia is so bad. I'm 36 and from the time I was a kid I couldn't fall asleep I'd stay awake until my body was so fatigued that it would shut down. Tried chamomile tea, Valarian root, and melatonin nothing helps. It's so frustrating to suffer like this. All I want is to fall asleep and stay asleep like a normal person 😢
What help me was praying more reading bible, life is not easy sometime depression or stress interfere with sleep, you'll get ypur sleep back, I did stay connected with God he loves u, he doesn't want us to suffer just to trust in him.
@@beatrizmelendez4709 i’ve been recently dealing with stress in my life and hit with insomnia really bad I haven’t had it this bad in a long time trying to read the Bible trying to sip on tea and nothing is working! 😞
“My insomnia almost cost me my career. I worked in a fast paced office, but for years I struggled with getting sleep, so I could never focus. Then my boss gave me a month to get my act together, or I was fired. Thank goodness I found the IhaveInsomnia5.blogspot.com . I use the techniques inside, and my insomnia practically disappeared overnight! I saved my job, and now I’m enjoying life more than ever.”
I'm suffering sleeping problem..but doctor can't geve me Sleeping Pills tablet...but doctor give it to my grandmother..🙄.why doctor show me parshwality..😔
For mainly Few months, my very own daily attack of sleep problems has ultimately gone. The sleeping therapy *4InsomniaCure. Com* that I put to use had saved me payments from obtaining medicine. Before all of these, I could simply acquire Three to four hours of excellent sleep. When I started applying the plan, I was able to obtain Seven straight hours of sleep. After 12 months of using it, my own sleep became much better and longer than I have gained in several years.. .
I've noticed that when I sleep near ppl I'm comfortable like my friends, I fall asleep fast at. But if I sleep around my foreign cousins, its takes a few hrs or I don't sleep at all.
The only thing I've found to help is just embrace your insomnia as a blessing instead of a curse, use that extra time in the day to do the things you always wanted but never had the time.Once you stop fighting it and truly accept the new reality you will adjust to the lack of sleep and enjoy yourself day and night. Doesn't that sound better than your current reality of treating your extra time as a burden to get rid of ?
It’s 3:19 am .... I’m still up..... I’m going through insomnia really bad... I am going through menopause, now this cov19 crisis, and all the killings going on... I have going through this for years....
What is hardcore insomniaccs?I can't fall asleep for 6 years,even greens' priscription don't work.I am awake all day long...These videos are all useless.Medicine doesn't know anything about it.
He doesn't mention using the blue light filter for the computer or mobile devices. Blue light filter apps have been around for at least 5 years and now built into Windows, Android, and iOs.
I tried exercised and drank a cup of tea, put out all the lights and stay away from my phone before bed. I tried it for 2 weeks and still couldnt sleep ..
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I had a feeling j had insomnia I'm 10 years old and keep waking up at night i cant sleep when I wake up and I keep getting scared when time passes I asked my parents to get me a doctor but they said im over reacting and im just scared to sleep.they dont know cant
It’s 4:36 am been up since 1:15. Alarm set for 5:30am, so I’m not even trying to sleep at this point. It’s kind of a repeat of last night. Day cat naps will have to do. Good thing I’m retired.
Considering that I started adulthood, I couldn`t get enough proper sleep. This *4InsomniaCure. Com* sleep plan has revealed me great outcomes even on my very first 7 days of usage. I thought there is no cure to this situation I have. I thought getting 8 hours of sleeping is impossible to achieve. This plan is surely wonderful. It tells various reasons and also a solution for several cases of sleep problems. I`ve got loads of medication programs out there..
Seriously I'm crying all night that I want to go to sleep so bad I took sleeping pills and it still didn't work I'm getting really scared that I'm not getting enough sleep
Try earthing, it's good for insomnia and other health problems, go DIY a grounding mat,pillow or sheet yourself and drink with metal cup connect to earthing.
One of the reason it’s anxiety that you can’t sleep . I know it’s hard ( can’t sleep well as well I have high blood pressure) but just tell yourself what will be will be and if you can try to meditate at least will help to relax your body.
I`ve been resting poorly for over 10 years, at a time not of my choosing. After applying this sleep plan *4InsomniaCure. Com* for seven days, I was able to attain eight hours of sleep every night. I did not even have to complete the plan simply to sleep well again. My insomnia is finally gone due to this plan.?
I have tried EVERY single thing this Dr is talking about without any success. I tried specialists sleep doctors, sleep psychologists (a long waiting list for this last one, by the way!) and they were just useless. I also tried a naturopathic "doctor", a chiropractor who claimed to be able to treat my chronic insomnia with energy healing, both also useless. I am gonna try the supplement route now and see what happens. Will see. Wish me luck my insomniac and sleep deprived brothers and sisters.
I’ve recently gotten insomnia and it’s driving me crazy, I give up on sleeping almost all the time and just use my phone to only get 2-3 hours of sleep(rarely)
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At night it's like I have a lot of jitteryness it's hurting me cause my eyes are blood shot red. I need to cure this problem cause it will affect my health. No joke at all.
I`ve been resting poorly for over 10 years, at a time not of my choosing. After applying this sleep plan *4InsomniaCure. Com* for seven days, I was able to attain eight hours of sleep every night. I did not even have to complete the plan simply to sleep well again. My insomnia is finally gone due to this plan.?
I've had insomnia every night for over six months, definitely chronic insomnia. Never had alcohol, never smoked, never had caffeine, no computer screens near bed, still can't sleep.
Most of the time it is with your mind. You have to learn to just stop thinking about things and let yours subconscious mind take over. I've had many good nights of sleep and little things would ruin it, like if I didn't go to bed exactly the same time. That is why I like to always keeps my schedule the same.
I get anxiety at night. The thought of going unconscious when sleep gets me worried idk why lol. And it sounds dumb but I still do it every night. I’ve been doing this for maybe a year and it’s probably the reason I have dark lines under my eyes
I have to have the TV on when I lay down or I cannot get to sleep. I have a timer on for 30 minutes and I am usually asleep before that 30 minutes passes...but my biggest problem is staying asleep throughout the night. I just don't know what to do. I lay down in plenty enough time to get enough sleep - I just don't stay asleep.
I’ve had insomnia ever since I experienced something when I was 4 years old. Over the years I’ve come to hate sleeping. It just isn’t enjoyable for me because of really bad night terrors and other stuff. Nothing helps it so I just put that extra time towards my hobbies.
Try earthing, it's good for health and curing insomnia. Go DIY a grounding pillow,mat or sheet yourself and drink with metal cup connect to earthing, it's free and effortless.
I have that issue as well, right now I’m giving myself magnesium, doxepin 50 mg and 1/2 of ambien to sleep, so far I’m able to sleep even use an android app called sleep tracker, so far it’s helping… I’m trying to reduce ambien since my Dr prescribe me 10 mg and I break it in half.. it’s very addicting . I was an zombie for couple of months not able to sleep thought I was going to die. So scared went to the ER no help it could be from depression anxiety during tough time. Wish everyone can find an solution to cure the root of the problem god bless all.
Of good at all, I stopped taking for nearly 6 months , and went back on it for 2 months… it affect my legs and physically . I want to die the pain hurts so badly. I live on the 14th floor condo just want to jump out of the balcony and be over with.
Just listening to this fills me with deep sadness that I'm dealing with this. It's just a real a disease as diabetes. It wreaks havoc and the body on the mind. Check the pie chart in this video at around 10:30 do any if those causes for your insomnia seem plausible
Cool. So I don't have light, alcohol, screen time, clock by the bed, so why can't I freaking stay asleep for more than a few hours, and why can't I go back to sleep?
look at your thoughts and your daytime habits. look at precipitating events the lead to insomnia. i guess you are a guy, so it's not as easy to track your hormone cycles, however as a female I find sleep to be very related to my hormone changes (we're talking for you growth hormone, thyroid, cortisol, insulin, leptin, testosterone). check out what environmental factors might affect your hormones: food, water, stress. try to be in touch with your mind and body. try yoga nidra to connect to your body, lots of free videos on youtube. use your mind during the day to focus on positive memories, things that seem really bright and give you an emotional boost. see if you can connect to a positive memory and re-experience it. try doing this for say 5 min daily for a week. anyway, i've been working on my trauma-based insomnia for 3.5 years now. i get 5-6 hours of sleep right now, since i had a relapse 2 months ago, but since I work on it a lot, I expect to be back up to 8 hours next month, with another female hormone cycle behind me. it's slow progress, but i'm working hard on my hormones since I know how to. there's a 2015 book for women called "the hormone reset diet", which might be of interest for anyone to read.
My insomnia was destroying every part of my life. It stole my hobbies, my health, my work, and now my manhood. Thank god I found this >>> InsomniaTreatment45.blogspot.com
Im starting to get only 1 hr to 2 or 3 but its not restful sleep.. I want to just have an obe or something... Becauase being in my body in these times is just tooooo much.
He’s not saying anything new at all for hard core insomniacs ... no caffeine and don’t work on anything bright on your smart phone... really? That’s your advice ? I either take meds or don’t sleep
have you tried yoga nidra? hypnosis? was your insomnia caused by trauma? it's good to try different things and wean yourself off meds when you can. feeling like you are doing something purposeful also gives you a mental boost. typically I know whether I will be able to sleep without meds or not, since I've become in-tune with my body. It has a lot to do with hormones, so check out what substances might disrupt your natural hormones. pretty much everything is hormone disrupting these days, chemicals in water, even chemicals in shampoo and liquid hand soap. working healthy foods into your diet, with focus on brain health, since sleep starts in the brain, maybe a water filter, and limiting stresses are good. keep a daily journal just to list positives/negatives/and things you have to remember to do. if it's psychological, this is a way to take a load off your mind. i had a traumatic event that caused my insomnia, causing months long intervals of zero sleep nights, requiring ambien, i've weaned myself off it several times and had a few relapses. my recovery has been faster each time as I build up resources and confidence in my ability to recover.
I get you, still I had to get of the meds, cause it was causing other health issues. When I use meds I don't feel like I slept, I feel the same as when I blackout when drinking.
The moment one gives close attention to anything, even a blade of grass, it becomes a mysterious, awesome, indescribably magnificent world in itself. Henry Miller
This sleep plan tinyurl.com/Insomnia2345 actually works. I began suffering from sleeping disorders at a very young age. Of all the medications I have used, this plan is the only one that successfully broke the cycle of my insomnia. I did everything this guideline suggests and sleep better than I ever have.?
It's 3:44 am in Bangladesh now. I'm searching for the cure of insomnia. But the video is too long, so I have decided to watch it in the morning 🌞 Bye... Good night 😴
From 1 and a half year i am suffering from severe insomnia . I am frustrated and my life is ruined . No sleep in my life . No stability in my life .no contentment no peace no happiness in my life . My life has just got ruined .
I had dreadful insomnia for 9 months, the only method I could sleep was by taking medications. Finally my physician recommended this sleep program *4InsomniaCure. Com* . I was sleeping like a baby by week Five. People who have suffered from insomnia for quite a long time must also try this. My sleep was brought back on track!?
Im only 23 and have chronic insominia since i was 18... i cant even remember the last time i had a good long sleep tbh, i get like 4 hours of sleep each night and wke up like 20 times a night lol... its honestly driving me crazy
Dear docteur my case is special but it’s a quit common : stress insomnia than start having ringing in my left ear ,tentions on my left neck so by having ringing does not allow me to sleep if you have any tips please I’ll be very happy this is about 10 years already
This is why I hate allopathic medicine sometimes. He leaves out underlying physiological and nutritional causes like magnesium deficiency, which GREATLY contributes to anxiety and insomnia, and focuses on generic sleep hygiene tips which EVERY insomniac knows already while giving advice about medications. So disappointing. Magnesium supplementation helped my anxiety induced insomnia and I didn't need a sleep study, or pharmaceuticals. Anyone serious about sleeping should look into it, I suspect it's a big reason for many people's sleep issues due to it being deficient in most of our diet.
I have fibromyalgia and M.E. So always many painful issues to deal with. I usually feel tired when I go to bed at nights but then find after about an hour, that I really am wide awake. So it’s cups of tea and cake and using my iPad hoping that I will get heave-eyed again. No, just awake till about 4 or 5 am and generally manage a couple of hours then. But weakness and feeling really light-headed from then on. So each day is quite difficult, I have had the added grief of losing my dear husband 6 months ago so know this is not helping,
It gets worse as you age. It's a tough disorder to overcome on a regular basis. I've tried these modalities and they work occasionally but not on a regular basis. I was tested for OSA years ago and no obstruction or periods of apnea found. I use melatonin on nights that I'm not sleepy by 11 pm. No naps taken. I exercise for at least 45 minutes a day, early afternoon and no coffee or stimulants after midmorning. I've tried alcohol but that just made me feel worse the next day. Antihistamines work occasionally too but not consistently.
I'll sleep really good one night and the next two nights I'll be up for hrs! I start thinking of pleasant things, move on to plans and projects, then I start thinking of things I haven't done. Then I think of all the bad things I've done! Then I remember random stuff and laugh a bit. Hours later I just want to cry
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I've had insomnia since 4 years ago it started to were I slept at 11 or 12 PM Instead of 9 PM and then it went to 2 or 3 AM then since 2 nights ago I can't sleep no matter what I always end up sleeping like after 9 AM then wake up at 4 PM I'm trying to stay away through my day sleep so I can be really tired by 9 PM so I can fix my body clock
Can’t fall sleep it happens like almost a months I take medicine to fall sleep sometime help but sometime nothing help at all , when it happened to me at the first day I haven’t slept for 2 days feel so empty my feeling disconnected to everything , still happens util now
Ive been an insomniac all my life but found 40 years ago that 10mg amitriptyline 2hr before bed (important) works well and does not lose its benefit even after 40 years.
