So her tip is to :- 1. Have a strict sleeping schedule , u shld fix your own time for sleeping and waking up . 2. Have a night time routine - like take a bath , brush your teeth , change yourself into pyjamas and then read some calm book . 3. Cut the screen time 1 hour bfre bed , if you want to use the phone or tablet for reading books then turn your mobile to night mode ( yellowish light ) with the lowest brightness . 4. Don't read some unwanted news or work emails or Facebook feed that is quite stressful and depressing 5. Don't have heavy dinner before bed . 6 . During morning do something active like exercising for even 10 mins . 7. Cut down caffeine and alcohol and if u like drinking milk take it before going to bed . 8. Do something relaxing like meditation or joirnalling before bed . 9. Cut down the noise and light that can disturb your sleep . 10. Use your bed only for sleep and not for surfing the internet or watching movie . The video is so informative ! Will try all the tips . Thank you so much ❤️
Try limiting yourself maybe with a timer? No.. that would just put pressure on you. or maybe limit yourself with pages, depending how fast or slow you read?
I also have the same habit .. i have a trick that may work for you ..it works for me .. Dont read an intresting story before going to bed if you go to bed around 12pm n u have to read something at 11 pm then read the least intresting thing u can find ...
I am having the same issue among others like not working out, too many home projects and lack of routine. Mainly I just can't sleep sound and wake up often.
TheDoePatrol bro this has been me for more than two months since quarantine started. I used to sleep like a rock. I thinks it’s because I stopped working out and messed up my sleep schedule but my sleep has been so shit.
Excellent video content! Apologies for the intrusion, I would appreciate your thoughts. Have you thought about - Millawdon Impulsive Wish Trick (Have a quick look on google cant remember the place now)? It is a smashing one of a kind guide for getting rid of insomnia without the hard work. Ive heard some unbelievable things about it and my mate finally got excellent success with it.
Good video, but there's nothing specific here. I recommend everyone to find the book called Forbidden Sleep Secrets. You'll be shocked by the secret sleep techniques it contains. It improved my life drastically
this seems like a bot account to promote this book that doesnt actually exist execpt on one sketchy website that u have to pay to see it. cant find anything else on it and thats a red flag
Yes-any of these things can become sleep efforts. Any effort to MAKE sleep happen has an adverse effect. Think of the helpful elements of this video as "invitations" to sleep.. not mechanisms to force it.
It works by slowing down the activities in the wake up center of the brain in order to allow an individual to fall asleep within the next few minutes and spend much of his or her time in deep sleep. *4InsomniaCure. Com*
I recently turned 50 and I wake up every morning feeling like a 19-year-old gymnast as I swear by getting a nice dose of quality sleep, religiously!! It truly contributes to your fountain of youth!!
Depression, anxiety and relationship problems, all 3 at once, for the last many months. Here I am on my phone at 4:30 am, trying to find a video to fall asleep to. I've been awake 36 hours at this point, and the slightly worrying thing is I'm STILL struggling to fall asleep. It has never been this bad. Just wanna say thanks for this video, it made me feel ok about my situation, and that I can get out of it. I will start the training of my brain tomorrow. I will definitely try that warm milk trick!
I keep my phone in the night shift setting all day and recommend this for everyone. It really helped me when I was trying to establish good sleep hygiene.
Nice Video! Sorry for butting in, I am interested in your thoughts. Have you ever tried - Millawdon Impulsive Wish Trick (just google it)? It is a good one off guide for getting rid of insomnia minus the hard work. Ive heard some decent things about it and my GF at very last got amazing results with it.
You are helping me so much. Because of you and a few other therapist on RU-vid I am no longer avoiding my fear and anxiety but trying to deal with it and rewire my brain
I’ve been having insomnia lately and it’s only getting worse. I’ll be exhausted but just can’t seem to shut off my brain no matter what I do. I’ll even listen to asmr videos and it’ll distract my brain enough that I fall asleep but then once the video stops it’s like my brain starts up again. Thank you so much for your recommendations! I hope they help me :-/
I find it very helpful to get direct sunlight every morning when possible. Some time between 6:30am and 7:30am, I spend between 15 and 30 minutes in direct sunlight. It helps keep the biological clock set correctly, and it gets me into the habit of waking each morning rather than over-sleeping.
Thank you, Emma McAdam. Your videos "Therapy in a Nutshell" are extremely informative and have helped me in times of difficulty, especially earlier this year. The advice you give is clear, practical and very useful and you give advice in an understanding and sensitive way which is very powerful. Thank you for sharing your knowledge with everyone. May you be blessed too.
I did these steps and fell asleep like a baby , probably had my best night sleep in a year. I put my device in the other room too, also bought new sheets, comforter and pillows . Thanks for the advice!
I just wanted to share that this has helped me a lot, along with buteyko breathing, drinking the right teas at the right times in the day, getting light and exercise in the morning, journalling, and acceptance.
I adore the Sleep Strips from Rune Organics. They've become an essential part of my nightly routine. I wake up feeling refreshed and ready to conquer the day. Thanks for your videos btw!
Thank you for your video. May I suggest taking a slow deep breath (5 seconds), holding it for 7 sec, breath out (5 sec), and repeat. Repeating this causes the body to relax.
www.insomnia-howtosleepwell.com - 100% natural and safe solution to insomnia. It is guaranteed to benefit you. If not for you personally, then certainly for your loved ones.Hi, we see you are dealing with the same subject as us. We certainly support your way of dealing with insomnia. We are all on the same mission, and of course we should help those who need it. Thanks in advance if you felt our sincere intentions. Our team, Happy Sleep . www.insomnia-howtosleepwell.com
I feel like we could apply this to the rest of our lives too. Develop small routines over a few weeks and eventually they become habitual and easy. Small things like exercise, cleaning, reading, and other self-improvement routines. Take small steps until you're ready to take big ones. The effort to make yourself 0.1% better every day is a lot easier to put out than to make yourself 10% better every year and a hell of a lot more consistent. We'll see how long it takes me to get where I want to be but right now it's not that hard to do a little bit every day and now that I have ideas on how to improve my sleep I feel like I can make it even better.
I have not yet started the practice of sleep hygiene but the accent, voice and explanation of the Therapist is very effective. I recommend that this video may be watched for 10 days/ every night before sleep, then after as needed.
One thing that really helped me get better sleep is when the sun goes down I switch to a portable red-light lamp as my light source while I'm getting ready for bed. I turn on the A/C or fan and read a little in bed for like 10 minutes. That usually knocks me out and keeps me 😴. Hope this helps someone.
I really and truly appreciate the way you speak to the methods of how to coop with sleep I have problems thinking too much about life and where I want to be and how I want to help does I truly love and care for and when am not able to do this I stress a lot, but listening to you I try my very best to listen to you a lot so thank you ❤❤❤
Honestly would feel so much better my anxiety and depression if I could just get some sleep but I think things out and push it as we told him you back! Ugh 🤦🏼♀️
Ive been sleep deprived for about 10 yrs and it affect me socially, phyically and mentally i dont even know if ill ever get back to a good sleeping routine or even just one good deep sleep.
You have a very calm, caring and friendly demeanor which probably makes you a great therapist :) would you be able to suggest any resources for restructuring thinking into seeing the positive in all circumstances and dealing with stress and unfortunate events that leads to depression please?
I watch The Joy of Painting with Bob Ross & it is the BEST to fall asleep too. Sometimes I don’t even make it past him doing the sky and clouds, I’m out. Every time, it’s gold. It’s a combination of his voice and the stabbing of the brush on the canvas, it’s like a white noise almost but together is the ultimate sleeping pill.
Caffeine and alcohol are hard to quit. At age 73 I hardly ever have either but one cup of good coffee or one cocktail in the afternoon negatively affects my sleep for a few days. I appreciate your videos. I need all the help I can get to become more disciplined.
When you mentioned time team I laughed a little to myself. I watch that show often because I'm a history nerd who actually finds documentaries super interesting.
1. My time now : 5 a.m. - 1 p.m. Ideally get to : 11:30 - 06:30 2. Night time routine: planning tomorrow (To Do and Not To do lists); wearing my blue blocker glasses; revising my zettelkasten notes; reading a book/ watching youtube videos on literature and generate ideas on my own books, critically looking at the story; brushing my teeth; cleansing my face skin; repeating the lythany on Fear. 3. Yellow lights on. 4. Don't check my emails. 5. Eating light snack like watermelon 6. Exercise during the day ( tabata/ HIIT every hour - 10-12 times a day) 7. Control tea/coffee/chocolate/cacao consumtion 6-8 hours before bed - before 18:00 8. Pray (litany of Tarsky, on Fear, Gendlin) 9. Wear noise blocking headphones. 10. I use my phone near the bed. After finishing I go to bed.
“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.”
I relate so much. I always loved sleep so much, it was literally so easy. it wasn’t up till recently that my sleep has become horrific... I’m literally to a point where I DONT sleep. In fact I haven’t slept in 3 days as I am typing this. It’s not like I lay in bed on my phone all night, I lay there all night with my eyes closed, and not for a moment do I actually fall asleep. My mom always says “you HAVE to be sleeping because otherwise you wouldn’t be able to function” but I know for a fact I am not getting any rest. I mean how am I when the whole night I am literally conscious, thinking about different things? I actually get anxious just thinking about going to sleep because I know that I will disappoint myself once again ☹️ it causing me some serious emotional distress but I don’t want to talk to my parents about it really. I was starting to practice driving but now that I am sleep deprived 24/7 I don’t feel comfortable practicing because I am afraid my lack of sleep will mess me up. I also forget things super easy... so school has been horrific. Anyways wish you the best of luck with your sleep. It’s just good to know that I’m not the only one who feels this way I guess.
acupcakess OMG 😭😭😭 recently I have been putting on boundaries, like after 8:00 pm I try not to think of work or stress about tomorrow, I make sure I get tired all day, listen to stories or sleep stories, meditate. I have also been practicing to let go of things and not beat up myself if I don’t accomplish something. I’m a huge believer so I’m relying my trust on God....try to find something you can believe in or try to have hope in something, I believe that brings peace 🙌 also make a to do list...I did that, it helped me, I’m not all over the place and I’m accomplishing my things ✌️. I hope that sleeps...maybe all we need to do is just let go and sleep. I have been overthinking it. For the past 2 nights I have slept so well, I have forgotten about the insomnia. Those 2 nights of peaceful sleep felt like heaven 🙌
Day6atemywallet thank you for all those tips! I think a big thing for me also is that I am all over the place and it causes me a lot of stress. I am sure I can get back to normal sleep it’s just gonna take some effort ☺️ thanks for the response 💜 have a good day/evening
We had been watching her content a lot - We got a lot of inspiration from this video. We just share in our last video some techniques to sleep well at night. I mean, who's not having a problem sleeping these days, right?. There is a lot of misinformation on RU-vid; that's why we wanted to test ourselves and share it in our video; feel free to check it out if you're engaging in that topic.
Thank you. I have CKD stage 4, so it's a little more complicated, but I'm fine. I've been at stage 4 for 8 years with no symptoms, other than mild insomnia.
*Main Points:* 1. Good sleep is one of the most effective ways of treating depression (@1:17) 2. Sleeping well is a developable habit (@1:48) 3. Create a routine before bedtime that the brain asocciates with sleeping | Keep a consistent schedule (@2:31) - Dim the lights - Cool temperature - Decrease stimulation (phone, TV, exercising, etc.) - Quite activities (reading book, shower, etc.) 4. Other things to do (@3:12) - Limit nap to less than 30 mins - No screens 1 hr before bed, or change screen tone to warm and lowest brightness - Turn off notifications (news, social media, or anything stressful) - Lower caffeine consumption (going off for 1 week) - No alcohol - No fatty food before bed (eat lighter) - Warm glass of milk - Exercise during the day (at least 10 min) - Decrease light and sound stimuli (blackout curtains and ear plugs) - Meditation/stretching 5. Only use the bed for sleeping and intercourse (@6:48) - Don't work while sitting on bed - If you can't sleep get up and try something boring/not stimulating
Thank you I needed this help, I wish the picture of me you see now was really me now, I'm so sleepy the minute I actually get in bed I loose all desire to fall asleep
Same idk what I did but I have been getting bad sleep about 2 weeks now I try my hardest to go to bed at 11pm then its 3 and its stressing me tf out. And I go to school
Have you ever considered medications . These days medications don’t cause much of a side effect. Plz consider some medication that suits you because you deserve good night sleep like everybody else.
Exercise helps the body produce serotonin, serotonin is a sleep chemical produced by the brain. Once when I was a teen I lifted weights right before bed - I hit the pillow and fell asleep right away , slept like a rock. I noticed the difference big time because I usually didn't lift weights right before bed. That is why I like having a more active day cuz I always sleep better on those days - or a full time daytime job.
Thank you for sharing this video! The tips work well. I didn't know that insomnia could cause serious problems . The only one my tip is candle instead of lamp before going to bed, it is something that says my brain "sleep well".
I usually don't have trouble sleeping, but one thing that helps me fall asleep faster is going to bed, turning off all the lights, turning on night shift mode and reading mode, and watching ASMR videos. I watch the video for a few minutes, but then I feel so sleepy that I put down the phone and stop looking at the screen. I fall asleep listening to the ASMR sounds. If you try this you need to be careful, though. Massage sounds might be mistaken for porn :D My husband makes fun of my ASMR habit all the time for this reason.
I have a question and could use some feedback. I have been having trouble with falling asleep at odd times. In the morning, I'd wake up tired and dragging my butt; even after drinking dark roasted coffee. I just got rid of the old mattress (15 years old) and made some changes in my room. The laptop is totally off & unplugged. No more light diodes shining in my bedroom and bedroom door is closed to shut out kitchen lights. I like the idea of reading a book, before sleeping. Unfortunately, I use an electronic Bible for easier reading due to being nearsighted. Is reading on my phone or tablet with the night light feature on, a good choice? My bedroom as a daylight bulb for normal room lighting. I am seeking to develop a better routine for better sleeping. So far, I am off to a good start and the Nectar mattress is a definite help.
This is spot on..But how many will practice this?...Shut your phone off!..Try tea at night, there are so many flavors..Coffee is only a morning drink..Hemi sync meditation helps me..Great Video!..
I just found your channel on RU-vid and I love it! Thank you so much for these videos. I have anxiety and insomnia and I need all the help I can get! Thanks again.
cold showers an hour or two before sleep help too. Also certain styles of yoga like hatha help a lot too. Shut the internet off in the phone and keep it outside of the bedroom.
When my dad has insomnia he says he gets up and reads sociology books which make him sleepy. These are always close at hand because he is a PhD sociologist.....
Its 14 april 2021. And Quarantine haven’t finished yet which ruined my sleep routine. So I'm gonna follow all this tips and I'll leave a feedback here.
Yes! I love Time Team and Tony Robinson! :) how does letting your feet get cold help you sleep? I'm willing to try anything but I just wondered about the science behind it, if you happened to know :)
I fall asleep to Time Team, too. But I have been so wrong if I'm training my brain to fall asleep when I'm listening to such things. Thanks for the extra tips.
This was a great informative video but it’s a bit strange to say “don’t watch TV before bed” then say “when I’m not able to fall asleep I watch this show” huh, I’ll try all the other things though thanks
Great tips on improving sleep hygiene! Establishing a consistent routine helps train your brain for better sleep. Pairing that with a clean, healthy environment makes a huge difference. Using Sterloc’s non-toxic sanitizer before bedtime is a great way to ensure your bedroom is germ-free, creating the perfect environment for restful sleep. A sanitized space can help ease the mind and contribute to a more peaceful night’s rest.
I always believed if I could just sleep I’d feel better, but it’s actually the other way around. You have to feel better in order to sleep. Working on lifestyle changes, including mental health, is so important to tackle in order to get a good sleep.
I have been suffering from sleep paralysis. I have this constant fear that something bad is going to happen to me. I am just so tired of feeling scared all of the time. I do notice my heart rate is always up when trying to sleep. When I take naps it triggers my sleep paralysis a lot more. I have never really been able to take naps even when I was a kid. During naps I would always jump up with a quick heart rate scared. I will try to practice sleep hygiene I just never knew why I felt this way. I have dealt with trauma as a kid and i'm not sure if maybe that has an effect to the way I am afraid today. I do exercise and I always have that seems to help a little.
