How to build a strong sleep drive for deeper sleep
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- Опубліковано 6 тра 2024
- Do you struggle to stay asleep at night? Do you feel as though deep sleep evades you and you never feel truly rested when it's time to get up in the morning?
You are not alone!
Many of my clients tell me that even if they can sleep, their sleep does not feel sufficiently refreshing. One reason could be that you are not building enough “sleep drive” to allow your body to fall into the deep sleep it needs (and wants).
What exactly is deep sleep? It’s the type of sleep that gives you longer stretches of continuous or uninterrupted sleep and allows you to feel restored and energetic when you wake up.
In this video, I talk about my tried-and-true strategies for increasing your deep sleep.
After you’ve watched the video, I'd love to know if you are able to add some of those strategies to your daily routine so that you can get more of the deep sleep your body is craving.
I can’t wait to hear from you.
Carol
💤💤💤
Thank you for being here! I love that you are curious about how you can improve the quality of your sleep. The first step to change anything is always to create awareness and educate yourself.
1. I would love to hear from you. Leave a comment below and let me know how this video impacted you. Or send us an email at support@sleepsuccessacademy.com
2. To find out more about The Better Sleep Community, click here: www.sleepsuccessacademy.com/B...
3. Get a copy of your free guide, Journey to Better Sleep: 5 actions steps to improve the quality of your sleep, click here: www.sleepsuccessacademy.com/F...
4. Visit our website and gain immediate access to some free resources by clicking here: www.sleepsuccessacademy.com/F...
#sleepsuccessacademy #efttapping #sleepcoach #carolrichard #bettersleepcommunity
The "Sleep Drive Bucket" is a very interesting concept. Thanks for that!
It's called accumulating adenosine which is a byproduct of cellular activity. It's basically sleep pressure that we build for 16 hours only to clear it off during 8 hours of sleep.
Thank you for the video. I've always struggled with sleep all my life, even as a young, active boy. Recently, it has gotten worse since the pandemic/ Work-from-home.
Some nights, I don't sleep, but then I can sleep for several days. It's so odd!
It can be challenging. When you suffer with anxiety and beat your safety strategies, it does get better. But your advice definitely does help.
But I know watching videos like this sadly increases one's anxiety. So I'd best go, but thanks for the video!
I am so grateful that my advice is helping you sleep better. I agree, watching videos like this can increase one's anxiety. However, it can also help you understand what you need to work on in order to get better sleep. I don't believe that emotions are good or bad, rather they provide us with information about our current life and by listening to our emotions, it can guide us in making the changes necessary to create a better life for ourselves. Thank you so much for commenting that the videos are helpful. ❤️
Lack of nutrition and uncertainty in life may be one of the casue
Such a great video.
Amazing video!
I usually can fall asleep, but I wake up in the middle… like 1-3 am, and getting back to sleep becomes really hard!
Yes, many people have this same issue. My first curious question is what is happening in your mind when you wake up? Are there any limiting beliefs showing up? Does your mind say things like: Now that I'm awake, I won't be able to fall asleep again. And then we can get frustrated and make our wake up time even worst. However, when we know that it's normal to wake up 5 or 6 times during the night, it takes the frustration away and we can go back to sleep easier. Here is a video I did a while ago about waking up in the night.
ua-cam.com/video/bI4PSMAAJmU/v-deo.html
And I always suggest getting out of bed to do some tapping. I off 3 tapping meditations for free on my website, and one of them is about Tapping in the middle of the night. You can get them here: www.sleepsuccessacademy.com/FreeResources
If you have further questions, don't hesitate to reach out.
Hugs,
Carol
Whatever you do, do not check the time when you wake up in the middle of the night! It always makes it worse. Just relax and try to stay in the sleepy mode.
Thank you for this very informative video 🙏
Thanks.
After watching multiple podcasts with Matthew Walker and making huge changes in my sleep patterns for the better, I still had a few doubts lefts. And this little video cleared all of them. 😊 👍
That is so awesome to hear. I am glad this video was so useful for you. ❤️
video starts here 3:15
Very good
Thank you
You are welcome.
I haven't slept well in over 35yrs. Am 75, live alone, few stressors but still can't sleep. Started with peri-menopause. As flow lessened over the years, so did sleep. I don't get sleepy. Am as awake during the night as I am during the day. Looking forward to seeing if anything you have will work. Thanks.
Hi, it sounds like your nervous system is stuck in hyperarousal activation (fight or flight). So many things can cause our nervous system to stay stuck and give us that wide awake feeling all night. I would be interested in chatting with you. Go to my website (www.sleepsuccessacademy.com) and see if you can book a time to chat with me. I would love to hear more about your story and what was happening 35 years ago that might be the cause of your continued poor sleep. Big hugs your way. Carol
@@carolrichardsleepcoach I sent you an email 📧 so we'll speak soon.
@@jeanbush8791 I've replied. If you don't see it in your inbox, check your spam/junk folder.
🙏🏼
If I do nap, should I nap in total darkness? Or is napping with sunlight coming through the windows helping my circadian rhythm stay okay?
Hi Regina. I see naps differently. When we nap, it takes away from our sleep drive, so we should avoid napping as much as possible. My instinct is that it would not matter if we napped in darkness or daylight, but I have not come across any information on this so far in all my research and sleep education. Even if not napping would be the preferred way, I never say not to nap. Depending on what's going on, for example, if we are fighting a cold or sickness, we need more sleep, and a nap might be beneficial and not affect our sleep schedule each night. Does this help?
@@carolrichardsleepcoach Yes, thanks. I try not to. I really thought there would.be some.informarion somewhere on darkness or light during naps. Even Andrew Huberman says he likes to nap but I haven't heard him give these details. I avoid naps but when I do it's always for 3 hours which is so long and I usually don't feel very good when I wake up and of course it disturbs my bedtime that night.
Is meditation the same as napping?
My belief is that no - meditation is not the same as taking a nap on a biological level. Any tools we use like meditation, tapping, orienting, etc. or any type of mindfulness helps bring regulation in our nervous system and does not deplete our sleep drive. Unless we fall asleep during it, which I've done numerous times. 😁
I am 28 years old. I have 15 years of genetic learning to sleep at 2-5 AM in the night. Now, I play regular football at evening, do workout at home, clean from smoking 73 days and still can't sleep. Sorry to say but your video didn't help me.
In fact i deleted Facebook and Instagram from my phone but still i lay down hours and hours without sleep. It come at the same timing despite all these efforts
@@mansoorkhan3471 So sorry to hear of your sleep struggles. Not sleeping is hard. There is never just one solution to help someone figure out why they can't sleep. I am not surprised this video didn't help you if your root cause is not behaviors. I always talk about the 3 components we have to look at in order to figure out what is getting in the way for you. The 3 components are 1. Your emotional well-being - which is really looking at your nervous system. When we live in either the fight/flight mode or in the functional freeze mode, it's hard to seep. 2. We need to look at mindset. What are the thoughts and beliefs getting in the way of your sleep? and 3. We look at behaviors. It sounds like you are doing a lot of the right behaviors which can be frustrating when sleep still doesn't come. All this to say that I agree that this video might not have been helpful to you as it's only one small piece of the puzzle. We've got to look at the bigger picture by diving into the 3 components. Sending you lots of compassion and hugs. Let me know if any of this resonated with you.
@@carolrichardsleepcoach do you have any website or counselling session i can attend?
@@mansoorkhan3471 Here is my website. www.sleepsuccessacademy.com/store On this page, you can find out more about my online program called Tapping Into Sleep or you can book an optimal sleep assessment with me and we can chat to figure out what your specific needs are.
This didn't help me ! I take 2to3hrs just to fall asleep only to wake up in 1hr or less.
Hi Arlene; so sorry to hear you are struggling with your sleep. This video is such a small piece of the puzzle, and I am not surprised this didn't help you if it is not addressing the root cause of your sleep issues. There is no one size fits all solution to fixing our sleep. We need to look at everything that is going on with your specific situation to pinpoint the root cause. In my work, I look at 3 different areas to see what might be getting in the way of our sleep. 1. Your emotional well-being, which is all about our nervous system and the level of stress we carry. 2. Our mindset - what our thoughts and beliefs are. and 3. Our behaviours.