Well, I could achieve the last and final thing on that list of someone just gave me $500,000 so I could get a large plot of land, build a super insulated house in the middle of it and plant a very dense barrier of trees and undergrowth around the perimeter to block what sound I could. Everything else - done it and no help.
Naps save lives. I spent the 3 years of Covid driving a semi over night from 9pm to 9am. I had a 10 hr run and a 12 hr window to complete it in, gave me when needed time to stop and keep us all safe. The naps I needed did not interfere with my sleep schedule. 😊
One thing that has helped me fall asleep better is to make sure I have some physical activity each day. If I cannot get out for a bicycle ride, I try to get 20-30 minutes on my elliptical.
I have moderate to severe MECFS and I had insomnia for years which was making my daily live really difficult to manage. I had no quality of life at all. I managed to mostly stop the insomnia by understanding my sleep wave time, using ear plugs and an eye mask. I get in bed at 9pm latest and listen to a nice audiobook until I'm really sleepy. And the main game changer was having a nap at 1pm everyday. I give myself an hour to relax and sleep if my body wants to in complete darkness and quiet. It seems to have broken the adrenaline cycle as I call it. I was getting so tired in the afternoons that my body seemed to be pumping so much adrenaline to keep me going, which then meant I couldn't sleep at night
Being a caretaker… of an elderly dog, a nights sleep feels as distant as a new parent. Such is life. Sometimes we just need to get by. Wouldn’t trade a moment with her.
+1 try just before bed to just sit and not do anything as meditation practice, just make sure to keep your eyes open and let go of thoughts. It's really hard to not fall asleep. Then just apply same technique when you're laying in bed.
Any mum knows that falling asleep to Harry Potter, The philosopher’s Stone is a sure fire cure for insomnia. I had that VHS on loop when my kids were little, not for them but for me. Best sleeps I ever had. Now I listen to Goodnight Moon Asmr, The Babblebrook series whenever I can’t sleep. I have tried no screen time after five P.m., natural lighting only in the evening, only going to bed when I’m tired (disaster!!) and melatonin (useful tool). I stopped ALL caffeine and sugar. One thing that used to help was warm milk with a drop of vanilla in it. Soy milk warmed up tastes too beany and doesn’t work. I live in the woods in Canada , so no traffic noise or gunshots or randy neighbours except for loons and coyotes. The studies say what they want to say but everyone has to find their own bedtime ritual.
Always loved "sleep hygiene" tips and all this talk about accepting that 4 hours is good enough... Well I don't sleep any hours, never get tired at night, and can leave the bed waiting to get tired and suddenly see six hours have passed and it's time to work. Some people simply cannot sleep
@@TasteOfButterflies yes. Sadly sleep studies can diagnose two things: sleep apnea and not being asleep. I wasted almost a grand to find that out. There are actually very little clinics in the US that can diagnose causes of insomnia unrelated to sleep apnea
The contradiction between noise and white noise bugs me. More specificity is needed here. But... lacking that, I'll just assume that noise masking works. I don't know about white noise though because sound that one can hear through walls and windows is usually lower frequency than that. And so I use and would recommend smoothed brown noise with decent speakers. In combination with ear plugs, noises like neighbors slamming doors or construction can only be heard faintly, if at all.
1. Exercise regularly. 2. Avoid caffeine, nicotine, & alcohol after noon. 3. High sugar, low fiber, high meat harm sleep 4. Vitamin D improves sleep 5. Hot shower before bed improves sleep
Hey, nice recap as many times there is so much useful info in these vids that its nice to see a written summary of it; however, I feel like you hit the important points, but might be missing something here LOL!.......thanx again for this though!
The only way for me to get a good nights sleep is to take ashwagandha and magnesium glycinate before bed. It is also essential I get in exercise (especially hill climbing), and avoid caffeine after 11am.
I started taking magnesium glycinate 2 x 500 mg but taking mid morning. Should I change that to evening? What time? Has really improved my sleep. My trouble isn't getting to sleep it's staying asleep. Waking 1am, 3am, 5am mostly for the toilet but sometimes anxiety keeps me awake after the toilet break. 58 and suffering more from worries and monkey chatter then ever before 😢
@@skippy6462 I take it in the evening. I'm 56, and I can relate to your awakenings, but I have found that exercise helps a lot with that problem, the more exhausting the better. I walk up a very steep 1km hill of steps, or I speed-walk 6-8 km.
a contrast shower before bedtime (hot then cold, then hot, etc.) helped me a lot. Ending with hot water calms you down. Sidenote: ending your shower with cold water energizes and heats you up.
@@tnijoo5109 maybe half an hour, but I also read a couple of pages before that. I wouldn't stress yourself out with the water temperature, since it seems like the level of heat or cold you have to use in order to make it hot or cold enough is quite bearable. From what I've found, it's like 40*F for cold and 80*F and more for hot. Just find a temperature which is colder than you'd like and one that's hotter than you'd like and use that. After a while you'll want to go colder & hotter by yourself, just because you'll be thinking "oh, that's not as cold as it was" although it is (& you just got used to it!). Getting cold-cold has its own benefits (see Wim Hof and his methods for this). But cold showers and baths are overhyped, while you basically don't see much about contrast showers (even here on RU-vid). So I would recommend going into hot+cold and then swtiching to cold showers if you like the challenge (or need that extra energy boost).
Riding a bicycle is a great way to exercise. Ebikes are bringing many older adults back to cycling. Cities need to do more to encourage people to ride bicycles. Safe protected bike lanes and trails are needed so adults and children can ride safely. Speak up for bicycles in your community. Bicycles make life and cities better. Ask your local transportation planner and elected officials to support more protected bike lanes and trails. Children should be riding a bicycle to school and not be driven in a minivan. Be healthier and happier. Ride a bicycle regularly.
I sleep only 3 hours a day and not in a row. I have good hygeine - I only sleep in bed (or in a tent in the woods) I walk 14 hours a day at work and I walk 2 miles to and from work and hike on my days off. I NEVER AM SLEEPY. I consume no caffeine at all. I take vitamin D and melatonin everyday because I live in Alaska and its dark all day half the year. I was a lifelong insomniac and also served in the Army and that really impacted my sleep habits. I'm 61 and work in the medical field. Not overweight but I did have a pneumonectomy due to lung cancer as a non smoker. Parents had smoked 4-5 packs a day each and were also not very good at sleeping.
So upset about the air b n b all night every week for years stoppining me sleeping feel so tired all the time I asked them at 1am I can’t sleep please stop they won’t stop
for heavy coffee drinkers, shifting to tea may be enough to make a difference as tea has on average less caffeine and it has L-Theanine which counters/slows-down the impact of caffeine.
I was lifelong coffee adict, I switched to Hojicha tea as it is low caffiene but high theanine and anti oxidant. I feel much better in a number of ways. If I need a better jolt I have some matcha tea, early morning only. I still need melatonin and a sleep aid (quviviq) though which keeps you from waking up.
My rule to sleep is to lay down. Takes 2 Minutes. Sometimes I want to read something or watch a Nutritionfacts or Neal Bernard Video/Potcast but I can't even make it to the 3rd sentence. Doesn't even matter where I lay down. Usually on the floor cause I try to make it through the video or the first site of a book
@@elephantintheroom5678 Sunflower seeds could help. At least when I eat some of them (the inside of a hand half full) I am sleeping even better. They have a lot of B Vitamins and they can help with Sleep.
wow.......this was some interesting and good info as usual......however, anyone want to suggest how to deal with nocturia, you know, waking and having the urge to urininate as thats a sleep killer for me sadly........and it happens even if I don't drink or eat anything many hours before I do to bed..........sadly (HELP!)..........
It is quite common among men around the age of 50. You could get your prostate checked just to ensure it is fine. Dr Berg on RU-vid can suggest nutrients that can shrink an enlarged prostate naturally. Other than that cut alcohol and caffeine out of your diet entirely for three months and see what happens. Then gradually reintroduce them to see what your threshold is before your symptoms re-appear. Also could be anxiety related so try to reduce your stress levels as much as possible. Don't watch TV late at night especially the news or exciting action or drama movies. Get plenty of exercise out doors and re-connect with nature as much as possible.
@@Marr033 ok, so cut down on the drinking.....as far as sleep apnea, I had it tested with a sleep study and they said I don't have it.....but thanx for the comment...much appreciated and I will try to cut back further on when I take my last sip of liquid before I retire.....
I used to shovel snow right before bed (80 foot long driveway?) and go to sleep well enough, but wide awake up a couple hours later (drinking alcohol to go to sleep wakes you up the middle of the night too). My theory was the adrenals finally caught up just like taking a nap midday after getting exhausted. Walking etc. might not have any affect on sleep, but weight lifting and strenuous labor should be avoided in the hours before trying to sleep.
I have searched your website for info on parathyroid (especially hyperparathyroid) and can’t find anything. What does the research show regarding this? Are there lifestyle changes that can reverse this?
Excessive exercise, in both duration and intensity, contributes to insomnia. 3 sessions per week, 30 - 40 minutes (maximum) would be fine. Also exercise on alternate days.
@@KrazyKrzysztof I guess I'm different. When I exercised everyday - 30 minutes brisk walk + 30 minutes aerobics - I couldn't sleep. When I started doing aerobics and stretching (3 times x week, 40minutes) I stopped feeling hungry all the time. So my food/sugar intake decreased and I started falling asleep and sleeping better.
yeah, apparently lettuce has some kind of sleeping chemical in it......and I think he did refer to studies on another vid but they used lettuce seeds....which is like.....where do you get those in bulk and not sure about you, but I'm not buying packs of lettuce seeds meant for planting and eating them that way LOL!
@@oneheart19 For me I take the CBD gummy after dinner and a children's aspirin before bed. Some CBD gummies come with melatonin for people that need more help, but I just take the regular CBD. If I can't take the gummy after dinner, I just pop one before bed and it still works.
