How to Beat Anxiety and Insomnia | Neuroscientist Matthew Walker 

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People who sleep well at night do not even know how lucky they are

The worst part of insomnia is when the anxiety itself is caused by fear of sleeplessness. It's a vicious never ending cycle and it feels impossible to break out of.

Tips from the video: 1. Meditation. 2. Fill out a worry journal an hour before bed - write out everything you are worried about on the page. This keeps you from ruminating throughout the night. 3. If you’re lying in bed awake, don’t stay in bed. The brain associates our activity with our environment. Get up and do some reading in another room until you are tired.

I pray for everyone who struggles with insomnia it really has affected my life. I recently have been struggling with it and I developed it after i contracted Covid-19. I hope one day it gets better but for all of you out there I will keep you in my prayers. It is a vicious cycle that feels impossible to overcome. Keep your faith people!

I have had this anxiety for sleeping for around 4 months now. I personally think the only way to overcome this is to convince yourself that you do not have sleep anxiety. You do this by telling yourself "I dont believe in sleep anxiety, so i can not have sleep anxiety" This requires alot of mental strength, but eventually will help you alot. It gave me 2 weeks of good sleep in the last 3 weeks. I also see it as a challenge, "god gives his hardest battles to his strongest soldiers". I hope i helped someone in some way🙌🏻

THE IDEA OF HAVING LACK OF SLEEP MAKES ME ANXIOUS AND I DON'T SLEEP BECAUSE OF IT. FML💀😓

If you scared of dying don't worry anxiety does nothing to you I know its hard to control it it happens to me alot too but I always prey stay strong you can do this

I have severe anxiety and chronic insomnia and I'm in a situation where medicine isn't working on me and I feel like I am gonna die soon, I m hardly 21 and my life is devasted. But I still hope that GOD will cure me one day 😊

Lmao if I had to get up every time I can't fall asleep after 15 minutes I'd never be able to sleep

After 5 months I finally overcame insomnia completely. What made me overcome insomia completely are the next couple of rules for yourself: 1. NEVER look at the clock at night 2. NEVER tell anyone you had a bad sleep, always tell you had the best sleep ever 3. NEVER skip activities because you had a bad sleep 4. NEVER panic when you can't sleep 5. NEVER lay in your bed for more than 8 hours to compensate bad sleep 6. NEVER let bad sleep be the reason you feel bad 7. When you can't sleep, stop constantly looking for a solution for your insomnia (very important) 8. Get a sleep schedule with max 8 hours of sleep and try to go to bed at the same time everynight. 9. When you can't sleep the time goes by very slow. Always estimate your sleeping time with 1 extra hour, because time goes by way slower when you can't sleep 10. Let go of the thought that you need 8 hours of sleep 11. Live your life to the fullest and never let insomnia influence your day When I applied these rules I got rid of insomnia in about 7 days. Please let me know if this helped someone, so more people can read this. Succes

I went from sleeping 2 hours and waking up anxious at 2am for a few years to sleeping through the night in a couple of days. I found a type of insomnia called ‘paradoxical insomnia’ and that was the thing that broke my insomnia. Knowing there was a possibility that I actually was getting more sleep than I thought totally undercut my anxiety about sleep. In the middle of the night I’d just think ‘maybe I am actually asleep’ and that relaxed me. Anxiety gone in literally a couple of days. Hope this helps anyone else out there with this issue! God bless.

My main problem with insomnia is that when I get comfortable with being in bed, I start thinking about how much time of sleep I'll get if I end up falling asleep soon, and as a result I start getting anxious and I count the time in my mind. I visualise the clock in my head and am really reluctant to check the time on my phone because that would just make everything worse. Seems like the only realiable way for me to fall asleep is to get really tired by doing various things during the day and just jump in the bed without having the energy left to think about anything. Overthinking during the night is a serious curse. The worst overall thing about this is that it doesn't matter at what time you decide to go to bed, there is no guarantee you'll fall asleep soon, after a few hours, or at all.

I have chronic insomnia and Anxiety, let me tell you, sometimes it feels impossible to sleep. Sometimes I get these moments where I can't sleep for more than 4 hours normally for weeks. I feel like it has to do with subconscious obligations but I'm learning little by little how to turn off my brain at night.

Watching RU-vid in the middle of the night definitely doesn’t help with insomnia

Thank you Mathew! I'm going to start practicing meditation, I have really bad anxiety and have been dealing with insomnia as long as I can remember. 4 hours a sleep tossing and turning is considered a good night sleep to me. I dont know why I never thought of meditation thank you thank you!!

The lack of sleep Is giving me anxiety

i’d be chillin with a friend and they’d be like dude i’m so tired i can’t wait to go to sleep tonight. i’m sitting over here like, “bro you get sleep at night”. 😭 it’s awful but i’ll get over it and i’ve accepted it

I'm scared if i have insomnia i'll ruin my sleep cycle forever and not being able to sleep at night normally

I've listened to this guy on many occasions. He seems to answer well _why_ we can't sleep, but can't give proper solutions on _how_ to properly sleep. Every advice is so rudimentary and done before, most of them don't work that's why we're here. Save your time, watch Therapy In a Nutshell's video on sleep anxiety, she actually gives some solutions to this problem.

Thanks for this, to everyone involved in getting this information out there. Long way to go from here but at least I know where to start now. Big hug to anyone out there struggling, you do deserve it, it's not always easy, things will get better.

@ 3:07 “try not to worry too much” Thanks, now my problem of worry is solved😐

Gonna apply these techniques. I have been meditating in the morning and using the calm sleep meditations to help drift off at night. But I tend to wake after a few hours sleep and then I struggle to drop back off after having a little sleep. I’ve just gone cold turkey from smoking, currently commenting at half 5 in the morning after a patchy nights sleep. Definitely gonna apply the technique when I wake up to leave my room and read for sometime until I feel sleepy. Thanks for the advice Matthew!! Good luck to everyone struggling with your sleep!

Write in a worry journal an hour before bed. DO NOT lie in bed if you are unable to go to sleep, do something else until you are tired enough to fall asleep. If you just try to power through, your brain will associate your bed with staying up and being tired.

Some things that I found helpful for me. I make a list of things to do for when I feel restless and keep it in my notes section on my phone. This is because I’ve found that whenever I wake up with this restlessness, my mind is going a hundred miles an hour and it’s hard for me to gather my thoughts of what to do at that time. The worst thing you can do is try to fall back asleep. Fighting it will only make it worse. Simply embrace your restlessness and use it to get something done around the house. I keep this list of things to do handy (on my phone) . This list could include things like deep cleaning a room (bathroom or kitchen), organizing a closet, polish shoes, clean up your email, deep clean your freezer/refrigerator, prepare a tornado quick grab bag, separate items to donate, organize kitchen cabinets, etc. I also add to this list periodically as I think of things to do or YT videos to watch (old sitcoms, anxiety exercises, old movies, etc). In addition, if you tend to snore and possibly have sleep apnea issues, search up “tongue strengthening exercises” to relieve snoring/sleep apnea on YT. Hope some of this helps.

I have a potential solution that may work for some of you that worked for me. Stop trying to sleep. Never try to sleep again. Ignore the advice in this video. It didn’t work for me because when you do it you’re still trying to sleep and if you’re trying to sleep you won’t get to sleep because sleep is not something that can be forced or that we can have any control over it is something that can only come naturally. Here's what you do next time you’re afraid that tonight might be another sleepless night. When you’re comfy in bed with your eyes closed, don’t try to sleep. Admit that tonight is not your night, and make peace with the fact. Lie there and give up. Admit defeat that you won’t be sleeping tonight. I remember trying this one night, and thinking huh, it didn’t work. But here’s the thing about that. I was still trying to sleep and hadn’t fully let go. You have to fully let go. If any thoughts come about getting thoughts about not being able to sleep that cause you to have those thoughts that cause you to not sleep do not fight them. Let those thoughts come and go freely, and they shouldn’t bother anyway you because you should already know that you’re not going to be sleeping, but if they still do that’s fine. The important thing is to not resist them if they come and to let them happen. If you can truly learn to give up, to let go, and to stop trying to sleep, only then will you be at peace in bed again, and then your mind may be at peace, and then when it is you’ll be able to sleep again. But note that you can only ever fall asleep by “accident”. It cannot be forced. Anybody that ever got to sleep easily lay down one night when they were tired, then in the next moment was opening their eyes to dawn thinking, huh, I must have fallen asleep. They never tried to sleep. This difference was something I noticed in me and my brother, where I used to struggle to fall asleep while he would fall asleep near instantly. He would say yeah, I just went to lay down for a couple minutes at 8 pm and then accidentally fell asleep for the entire night and I was left dumbstruck, wondering how you accidentally fall asleep. But that’s the thing. The people who are the best at falling asleep aren’t trying to sleep. They lie down when they are tired and don’t try to do anything, and then the natural process of sleep takes place. Giving up and letting go is the most important thing as I’ve tried my best to describe above, but there are also some more tips I have that didn’t solve the issue for me like the above did but did alleviate it somewhat. Yes, getting into a healthier lifestyle during the day will help. Strenuous exercise in the mornings / before lunch I find really helps me be tired throughout the entire day feeling like a rest, but I specifically don’t nap so I’ll still feel like a little nap up until the point when its time for bed. I wouldn’t do strenuous exercise too close to bed time though because if you get fatigued you’ll be tried but unable to sleep. Also if you’ve just done strenuous exercise the previous day or a couple days ago or don’t have the time or effort make sure to get some light exercise in on all these days because its very underrated. I’m talking things like walking or lifting light weights, something you could do without breaking a sweat but still get the heart pumping a little faster and your body moving. And yes I like to sleep with comfy earmuffs most nights because I live in a loud area and I like it to be silent at night. The other thing I found is that there’s different kinds of tiredness. You see there is always a big emphasis on physically wearing yourself out, but to be tired its just as important to mentally and socially wear yourself out. On days when I’ve had to do lots of social interactions / been in socially challenging situations I find that I pretty much always sleep a lot better on these nights because social interactions really wear me out and leave me feeling exhausted after lots of them in a way not many other things do. And board games, with their combination of social interaction and complex thinking, they always leave me feeling like still falling asleep while I’m still playing them. But before I finish I have one final thought I’d like to raise and that’s that sleep anxiety is not the problem. You see, the way I see it most people here are trying to treat sleep anxiety as if it is the problem, but it’s not. It’s a symptom of a problem, and treating symptoms won’t solve the underlying issue. I’m still figuring this out, but from what I’ve been able to gather sleep anxiety stems from the way we think. A certain habit/habits of thought that at some point we’ve gotten into. This is still a work in progress, but I’ve been trying to contrast the way I was thinking during the days before the nights where I couldn’t sleep against the way I thought in the days years ago where I had never even heard of the term sleep anxiety and consistently slept well every night. Anyway, I’m worn out now after all this thinking and writing so I’ll finish there. Argyle, Average writing enjoyer

It’s crazy how unbelievably true this is. I was wondering why every time I remove myself from bed and go to another room and lay on the couch I stop thinking and fall asleep. Sorry to everyone that has been struggling for years, can’t even imagine 😣 This has been happening to me for the last 3 days since I caught a bad flu but I struggle with it maybe once a month during PMS. i feel I’m losing my mind! I feel so tired and when I close my eyes I slowly drift but jump out of my sleep because I feel I’m not breathing, or I feel like my body is sinking into the bed. Feels like if I’m getting sleep paralysis, such a horrible feeling! Meditating helps so much but it’s very difficult to get out of that anxiety and fear 😢 I pray everyone heals 😭🤲🏽✨

We’ll beat it

I'm not even worried anymore. I just can't sleep even after a body breaking workout during the day.

No issues falling asleep, but keep waking up between 1am and 3am and almost always can't fall back asleep. So I have tried his thing where If I can't fall back to sleep I get out of bed, go to different room, read a book in low light etc. Thing is I don't get tired enough to fall back asleep. I'm also a person who worries about not sleeping and its a vicious cycle. Also, I am clinically depressed plus anxiety disorders :(

I think I'm experiencing insomnia due to my anxiety. I've been feeling really tired and sleepy but I can't sleep. I finally fall asleep but I wake up after 3 or 4 hours and then I can't sleep again. I'm going to try some of the tips from the comments I've been reading, hope they help.

I meditate on Our Lord. Give my worries to God. Thank God. Grateful journal too.

When I try to sleep or before I fall asleep I’m already having anxiety before I even go to bed. When I finally lay down all the thoughts come in. “What it I can’t fall asleep” I can hear my hear beating. which only makes it worse. I stayed up till 7 am. All I think about is the time. “What if I don’t sleep. “What if I never sleep again” are the things going through my brain

1) Address what’s causes anxiety 2) meditate 3) worry journal hour before bed 4)don’t be in bed awake 5) get up read a book or do something else 6) realize that tonight may not be the night insomnia is cured

Totally make sense now... :) not to lay down on bed to watch tv unless im sleepy. Seat up as much as possible till feeling sleepy. Then go straight to bed. Thanks, this help a lot, and will apply it to my daily night routine.

Did he really say try not to worry so much. We all do that but it is a silent anxiety logical trying doesn't work

I tend to be wide awake after I pee. Like clockwork I go pee and then I can't fall asleep. Yes those random thoughts come. Then anxiety of the alarm going off and I stay up more. I don't look at the clock but assume it's not far off. Working on it. I'm afraid if I get up I'll make it worse. But great video

i wish i have someone to talk to about this kind of problem

All this week it's been really hard to sleep, I'm exhausted , I wanna sleep but I can't, I feel that when I close my eyes I cant breathe, and have to keep awake ,until my eyes can't do it no more, I really don't know what to do ,im afraid

I hope everyday that i will sleep today with peace but at the end of the day i remained unsleep in the bed the whole night full of anxiety sleeping paralysis and depression and panic attacks

Guys beware of the medication or sleeping pills you’re consuming on a daily basis I’ve been dealing with insomnia for the past month and a half and was prescribed medication for it it was working at first but then it wasn’t and when I stopped taking it I started getting bad panic attacks,restless leg syndrome,excessive sweating,really bad anxiety,and uncontrollable tremors my doctor told me I was experiencing addiction withdrawal symptoms I’m currently on week 6 5 days without sleeping medication I’ve noticed my sleep is slowly getting better just came here to share my experience and reach out to my fellow insomniacs to be careful stay safe and sleep well god bless y’all

People bash meditation but if you actually do it properly , you'll see. I love how he says association too

This guy is genuine and all but he literally said that if you are unable to sleep because you worry too much then try not to worry lol. Like wtf I wanna know how not to worry which is nothing but anxiety imo so I can have sound sleep

Me, except when I'm tired I fall asleep but it's usually 7am lol

I simply can’t meditate. I’ve tried so many times and it does not work because first of all I can’t focus but another thing is that the deep breathing aspect causes me to feel like I’m suffocating. It’s physically uncomfortable to slow down and deepen my breathing because of the pressure in my chest. I know in order to reduce that pressure I need to change my breathing somehow but the slow deep breathing actually causes me more anxiety because of the suffocation feeling. I can’t seem to get out of this.

What if worrying is not the reason as to why I can’t sleep? When I’m not able to sleep blank thoughts run through my head at high speeds.

0:56 "Desperately tired, Desperately sleepy"? This guy doesn't know wtf he is on about! People with 'Real Insomnia problems' feel tired but NEVER SLEEPY. Insomniacs dont have the 'Sleep Drive', they dont feel 'SLEEPY' hence why they CANT SLEEP! I know because I'm suffering from it. I've gone 21 days WIHOUT ANY SLEEP. Why? Because I suffer from insomnia and couldn't sleep.. nothing to do with anxiety. Even when I take medications, I'm barely sleep 0-3 hours and wake up multiple times. This guy has no idea what he is on about, unless you go through Insomnia, you shouldn't be teaching others about insomnia. 3:42 "Only return to bed when you're sleepy" Again... pure BS! People with insomnia DONT FEEL SLEEPY!!! This guy is only teaching basic 'bed hygiene' to those who dont suffer with insomnia. Once you have insomnia, it's a total different ball game.

eating something helps me to relax its also a key trigger for the rest and digest part of the nervous system if i dont eat enough i always have insomnia

4 am still can't sleep

It’s extremely annoying, how you aren’t able to fall asleep, than when you look at the time and realize it’s 4 am in the morning and you have to be up soon, than in my case I start panicking wondering if I’ll be able to get any sleep. What makes it worse is you then remember the next day so you start stressing about going to sleep than end up doing it again and the cycle continues.

my insomnia is causing my anxiety… so insomnia is the root cause 🤦‍♂️

"You would never sit at the dinner table waiting to get hungry. So why would lie in bed waiting to get sleepy?" Wow, that one struck me like lightning.

I can't fall asleep. If I can get to sleep, I'm okay and can stay asleep. I just can't fall. I don't think I'm stressed about anything. Sleep is very important to me because I have arthritis and your body tries to heal itself when you sleep. I take 1 and a half zolpidem at night amongst other medications that have..May make you drowsy side effects. Two full days and nights with no sleep or naps plus a few hours extra. I start to hallucinate and see black oil slicks sliding across the floor and the corners of my site. I hear things that aren't there 😕 it's horrific at times.

On Monday I literally had school and I could not sleep and I went to bed at 9:00.I woke up at 2:00 and I was awake for a loooong time

I always try to sleep at 10 PM and I can't sleep and it's continuing till 3 am

This is so me I’m so exhausted and tired all time I just don’t sleep

I'm 74, haven't slept since second grade. I'm awake 24-7. My ears have been ringing since age 50. I get so tired I lie down but can't lie still, too many aches and pains. I have had two major heart attacks. My heart doctor tells me he doesn't know why I'm still alive. I should be crazy by now.

I havnt slept in 8 months at all. I have no idea how im still alive. I am sleepy and go to bed but as soon as i get comfy and close my eyes but never go "unconscious" as it were i toss and turn the whole night. Get up in the morning groggy and dizzy for around 1 hour then i feel normalish and can work a full 7 hours and function ON NO SLEEP night after night. Doctors said this isnt possible as i would be very ill in hospital and you cant live after 4 or 5 days with 0 sleep but i am living breathing eating proof it is

I think the same thing is happening to me at night i can't sleep i keep on thinking of things that makes me scared no matter how i try to stop myself i just can't it is very difficult to be unable to sleep thanks for sharing information

Exercise helped me alot💪😎My sleep is almost normal☺️

Marijuana helps with my anxiety and insomnia but I'm a truck driver so I have to just not sleep

I am in exact situation explained by the guy in video. only sleeping 2 in 24 hours. its make me fear now.

I became dependent on medication lately that is anti anxiety and helps me sleep…It’s the weekend , and I can sleep all day today so I’m saving my last dose until my next appointment but now I’m seeing how much dependent on meds to sleep the few times I get insomnia every week…my insomnia started after I had my baby during the pandemic…before that I was always a good sleeper…now I’m kind of used to it, so just trying to give myself grace until I eventually fall asleep.

i love to listen to nature sound before i go to sleep...

It helps to listen to a soothing voice. The Calming Voice Realm.❤

What do you do when you have a chronic pelvic pain condition which you can't treat because you don't know what's causing it and have tried unsuccessfully for years to find out? The anxiety and suffering is tormenting.

Let it be known people…that this is NOT an overnight fix. If you ever have trouble sleeping even if just for a few days in a row, start doing these things. I’m in a place where I don’t think I will ever recover.

I like how everyone acts so crazy about prescribing anxiety medicine when literally some ppl have been through so much trauma and like ppl w chronic pain already have trouble sleeping. It’s like some of the stress causing factors cannot always be removed especially for those in medical programs... so is it better to not prescribe and leave your patient without medication so they can suffer in silence or prescribe a normal amount of medication for a certain amount of time until that stressor can be removed?? Not all of us have control over our situations. Especially those w fibromyalgia and rheumatoid arthritis... we Live day in a day out w pain so how do you think that will affect us when we go try to sleep?? We stay awake because we are stressed from the pain and a lot opioids can ramp up your nervous system so this wouldn’t help sleep either. We aren’t seeking medication for the high of it or to abuse it! We literally need these medication to function properly and not feel like walking zombies 24/7. If they aren’t abusing it what’s the problem????

I start kinda panicking because I feel like I’m not going to remember this and like I’m dying and leaving this body behind for another one in the morning sounds so stupid

I've always had a rough relationship with food and my body. The thing that really helped me was Forwago. Now I workout three times a week, and I started to eat much healthier. And the best thing about it is that I don't hate doing it but actually enjoy it.

My problem is way worse. I can’t get to sleep due to anxiety but then even when I do sleep I have nocturia so I wake up 3 - 4 times to pee every single night…. Which then takes ages to get to sleep again and back to square one

"Come to Me, all you who labor and are heavy laden, and I will give you rest. Take My yoke upon you and learn from Me, for I am gentle and lowly in heart, and you will find rest for your souls. For My yoke is easy and My burden is light.” Matthew 11:28-30

I’m not worried. I’m fucking PISSED that I can’t sleep! 😂

when you wake in middle of dream in sleep , you realized that you can control the dream , but that sleep is never the same before , that type of sleep i m having everynight , first its very hard to get sleep then this happens and i got the worse sleep and wake up at 4am-5am mostly , is it a part of insomnia or what ?, My anxiety itself is caused by fear of sleeplessness....😥😥Usually to overcome this i try to sleep in day and gets better 2 hrs sleep than night , this all was happening with me from 7 days

If you are looking hope in your life that never fails, it's found in Jesus Christ Of Nazareth

This made my anxiety increase

I can sleep naturally and now the doctor put me on klonopin and I hate it I just want to be able to sleep.....it started when my mother died.......now I am addicted to the klonopin......I wish I had a sweet husband.....and then I could hug up and sleep

I herd that when you have anxiety you can tell yourself this. What happened last time? Last time everything was fine. Everything will be fine now.❤

If i could sleep just one night through i would be happy

Honestly, thinking about something helps me fall asleep, because I won't get paranoid about sleeping (feeling like someone is behind me).

And I work nights so my sleep schedule is off I can’t ever sleep and I’m so tired of it

This video and another rituals compiled can make you fall asleep easier such as limit caffeine, vitamin d .........

I'm too young to die I'm so scared-

4:am in ny and I have work at office at 9:30 at this point I have accepted that I'm not sleeping at all

I’ve never been a great sleeper I generally get 6 hours and if I’m lucky 7, but recently my sleeping has been getting really bad ive been getting 4 - 5 hours a night. If anyone has any tips I’d love to hear them. I’ll be really tired but my brain can’t switch off 😩

This is actually very helpful

Understand getting some wild sex before sleep usually helps! However, even if you have insomnia you’ll have a big grin on your face😀😀😀😀

Really unhepful tips. I have terminal insomnia. I can fall asleep fast but wake up after 3-4hours of shallow sleep and can't fall back asleep. The body thinks I'm stressed but in reality I'm not, I don't have any anxiety or anything. Just can't fucking get a deep sleep.

Thanks for this.

Very useful video. For better sleep reduce negative thoughts and overthinking. Keep life simple by avoiding negative social media, stop comparing your life with others and avoid constipation as it affects the mind. Your breathing is closely related to the brain [mind]. To relax and for better sleep sit on a chair or lie down especially before sleep, neck straight, eyes closed and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for 5-10-15 minutes or more. Don’t fight your thoughts. With daily practice the mind will relax. No deep breathing needed. Observe your breath anywhere-anytime even if you wake up mid-night and also in school, before sleep, when reading etc. . Make this a daily habit to have a better life. Best wishes--Counsellor.

This advice sounds amazing. I'm trying all that tonight.

I do not suffer from anxiety. I've suffered from chronic insomnia for 25 years.

I was not able to sleep for two days. My body start to shake, it was so bad. By now i can only sleep for 2 to 3 hours. Ohh this is because of my anxiety. And depresion. I need d really big help

Insomnia 4 years now, it’s difficult

if anyone needs some motivation, start right now because if u don’t, a year from now u would’ve wished u started earlier. do it so your future self will thank u!!

Don't worry guys , me too i found it very hard to sleep , but when im down i just take a medication for stress or sleeping pills but i think stress pills would let you sleep but if u still find it hard to fall asleep sleeping pills of course it make you and it works 100% ! I hope u feel good less , worried and pray u can do it all ( don't let stress beat you ) !❤️

Before sleeping, I rethink about everything wrong that I’ve done today, and the bad things that could happen tomorrow. I’m not sure I have anxiety but I’m very insomniac, not because of the phone but something else.

Watching this video at 4:30 am (sleepless night) 😑😑

I can't sleep for shit .. I hate going to bed, it's a long long night of suffering

One MAJOR (but unpopular) tip to help you overcome insomnia is cutting out coffee! When I did this, it's was HARD at first, but fast-forward a few months and my sleep is better than ever, I'm so much more focused, and I ACTUALLY feel refreshed when I wake up.