Neurologist "You Will Never Wakeup Tired Again"
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- Опубліковано 17 лис 2022
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Does it take forever to fall asleep? Well in this video we're talking to sleep experts (coaches & doctors) to find the most valuable sleep tips so that you can start improving your sleep, tonight!
💪🏻 Work with the sleep specialists:
Dr. Chris Winter - www.wchriswinter.com
RJ Kayser - www.flowspa.ca/flow-coaching
Joey Shillolo - www.js3pt.com
Pétra Glenesk - techforstress.com
Thank you so much to all the sleep experts!
All sleep experts are at PN Sleep, Stress, and Recovery Certified
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🧔🏼♂️ About
Hey, my name’s Mike, a creator based out of New York City. I make video that explore how to become the best version of yourself, and share the lessons that I’ve learned from over 5 years of trying to improve myself. - Розваги
1. "I can't sleep" doesn't exist mindset
2. Dim lights before sleep
3. Blue light blockers
4. Get sunlight in your eyes for 2-10 min when waking up (don't stare at sun lol)
5. Exercise so you're physically tired
6. Happy in bed asleep and awake
7. Set a wake up time and sleep time
8. Phones sleep in the kitchen
9. Keep bedroom cold
10. Get sleep test done
12. No alcohol before bed
13. No caffeine before bed 6 hrs minimum
I know I missed a couple but here's the majority of the list!
Thank you
Saying "Can't sleep doesn't exist" is kinda ignorant ngl. My girlfriend and I do quite literally everything you mention and yet, we often times cab't sleep. She's a nurse saving lives and I have a busy life and career as a Pilot. Sometimes you come home and stuff is bothering you, keeping you awake. Maybe you can turn stuff like that simply off, but it sure as hell doesn't work for the majority of people.
...to add to my previous comment: both of us have irregular sleep schedules and I have to deal with insane amounts of jetlag. So saying "Can't sleep doesn't exist" is a luxury not everyone can afford.
@@EinfachLuap for sure! I was just listing what they mentioned in the video for people who have less time to watch it 😊
@@raquel_loves_her_dog No worries, comment was a bit misdirected towards you, sorry about that!
Sleep is the new 10,000 steps
Couldn't agree more
I would rather walk those 10000 steps instead of sleeping, it's so annoying that we have to sleep for more than 4 hours I literally barely even have the time for that and that's only because I've been neglecting all of my hobbies, I don't plan on living a long life though so that's okay, I just don't want to sleep so much right now but also be able to still remember stuff, but I guess that's impossible
@@klindaba I enjoyed how authentically the sleep deprivation came through
10000 steps is outdated. Plus, I sleep in a multiplication of 4 hours, that is waking up every 4 hours for some reason, so it’s 4 or 8. The point is, it’s not an absolute thing, it depends on the person
@@klindaba bro what are you doing that takes 20 hours a day?
Step 1) Don’t watch this video because it’s 2am right now, go to bed and you can watch it in the morning.
😂
Attacked
I’m doing EVERYTHING wrong. I don’t exercise enough, eat late, smoke, drink coffee, take sleeping pills, phone in the bed, get too hot. I am the problem. Time for change!! Thank you 🙏🏻
You got it bro
Good luck man put your head down and start grinding this is your year 💯
That’s the first step
As for the smoking - I gave up in January this year after 35 or more years. It was due to a health issue, but I’ve stayed off it since getting better and feel like that’s it. What I’d say, part from the obvious give up, is that you have to give up cold and hard. Don’t take nicotine gum/patches, don’t vape, just do it, go through the hell of a few months and stick to it. Sorry, it will be really difficult, I’m not going to lie, and I still get the odd craving, but it goes as quick as it comes. You have to learn to be strong enough without the aforementioned substitutes, otherwise you’ll slip back into it. Have you seen the way people suck on a vape all day long, trying to get that cigarette hit? Yeah, that’s not giving up anything. That’s swapping one for another and most of those people will be back on the cigs at some point.
The feeling of freedom and health is your reward, but you’ve got to fight for it. Accept you’re never going to smoke again because it’s stupid and it stinks, along with killing you. Keep a jar of cigarette butts if you like, and smell it occasionally to make you remember what you’re not missing at all. Good luck.
Never too late to do something about it
Timestamps:
0:35 - Would you sleep longer?
1:30 - “I can’t sleep” isn’t real
1:40 - The brain is like a dimmer
2:00 - Blue light blockers
2:05 - Sun in the morning
2:10 - Be more active (eg. Walk)
2:25 - Awake = Asleep
2:50 - Consistent timing
3:05 - Calming the mind is a skill
3:20 - No tech in the bedroom
3:40 - Keep your bedroom cool
4:50 - Call a sleep specialist
6:05 - Magnesium Threonate
6:35 - Beware sleeping pills
7:05 - Avoid alcohol & cannabis
7:25 - Last meal 3 hours before
7:45 - Stop caffeine 6-12 hours before bed
damnn so no caffeine ever
Smoking cannabis is the only way i got to sleep at all in the first place 😂
You’re doing God’s work. Thanks
@@erykasmith509 6-12 hours depending on a person.Even at worst you could drink coffee about 1,5-2 hours after waking up.
I quit drinking coffee with caffeine completely and my stress level and sleep improved a lot. Try it out. I only drink decaf..
I used to have horrible “not being able to fall asleep” phenomena my whole life. Here is what has helped. 1) Probably the most important but my favorite… wake up at the same time every day (even on weekends). I work 7 days a week so this was kinda easier for me, but when I’m not working, my sleep schedule is harder to stick to. So try to stay consistent with your wake up times. 2) get sunlight as early as you can after waking up for the day. Even a cloudy sky has I think millions (if not more) more photons than even the BRIGHTEST artificial light, (according to neuroscientist Andrew Huberman) so GET OUTSIDE, get that SUN. 3) I’ve turned off my electronics/lights at least an hour before I want to fall asleep. I wake up at 7am, so I like to fall asleep by 11pm. If I can, I’ll try to shutoff everything around 9pm, but STRICTLY… I turn everything off at the very latest by 10pm, so that I have at least an hour to start getting relaxed and possibly falling asleep. 4) I know this one’s obvious but.. stay busy throughout the day. I’m lucky enough to have to move my body around for my job, but i still have lots of hours where I have to do computer work as well. Even if you’re behind a desk all day, try to move around, but at the very least, you’re staying busy because you HAVE to do it, so get things to keep you busy. Work, exercise, a walk, pets, social life, sports, etc. 5) Mindset. The problem I’m sure a lot of “not being able to fall asleep”-ers have, is being upset when they’ve been in bed (dark) for a while and still can’t fall asleep. Something that TOTALLY changed my mindset on that phenomenon was something that Alex Hormozi (who has made a video on sleep himself) said… you still get something like 90% of the benefit of sleep if you are in bed, dark, for the normal amount of hours that people sleep. So I think of it like this… “even if I’m in bed, lights out, for 8hours and still have NOT fallen asleep, I’ve still gotten 90% of the benefit that sleep would’ve gotten me”… and ever since I had that realization, I’ve stopped worrying about sleep, and BETTER YET, Because of that new calmness and non-worrying, I’ve been able to fall asleep 10x easier. I was even surprised by it. 6) which relates to #5… the phenomena of what meditation brings you to. Naval Ravikant calls that wonderful state of mind (that you arrive at from meditation) the “Art of Nothingness”, in my mind… it’s a state where you let go of everything in that moment, and choose to NOT focus on it. For example, I deal with clients and I have a stressful job. I find myself thinking about each one of my different clients/jobs pretty much throughout the whole day. But I’ve given myself grace to when.. when it’s time to sleep, I allow myself to LET GO of everything. The duty/task will be handled at a later time, so don’t choose NOW to think about it. Just simply handle it tomorrow, and if you need a reminder, WRITE IT down. Then get to that state of “nothingness” and - worry not/stop thinking about it. -
I need to go to bed but I want to read this comment, replying to bookmark it
Thank you
"I’ve turned off my electronics/lights at least an hour before I want to fall asleep"
You spend an hour (or two) in the dark? How do you spend that time?
What do you do for work?
@@leandroeidi I just try to limit my thinking, close my eyes, relax. Sometimes I fall asleep sooner than I anticipate
One thing that has helped me a lot is wearing an eye mask
It literally changes your life once you get one you get better quality of sleep and you don’t realize actually how much light is in the room once you try an eye mask
It also helps you wind down because of less light
I am not a professional by any means, but I’m just sharing what helped me
A steady routine before bed let my brain know it was time for bed. I’d brush my teeth, wash my face around the same time, silence my phone, and I’d read in bed under a dim light. I had to be really strict about not looking at my phone, no tv, no looking at the time, and not worrying if I don’t fall asleep. I had heard that just laying with eyes closed in the dark, you will get rest; which put my mind at ease. It takes time for the habit to form, but eventually the mind and body get it. I also like to sleep with a fan on but that’s just me. I like the white noise. It’s been a long time since I had chronic insomnia now.
Glad to know someone else likes white noise while sleeping too! Can be way too quiet to sleep otherwise.
*Solution:* Just don’t wake up.
I remember my ex would sleep 10 to 14 hours a day and still tired. For some reason it was the funniest thing. It seemed like the most relaxing thing ever, and I would understand people getting jealous of it. But when you get down to it there’s nothing so fun about being so tired.
I experience this - no idea if it’s the same as your ex. Now that it’s cold and dark in the morning it’s physically painful to open my eyes and get out of bed. Hopefully your ex is doing better.
@@JennyNobody same. At this point it's just annoying
I’m pretty sure oversleeping is caused by internal organ problems,
@@mxrtina3846 there are lots of causes. Mine is mental health.
@@lawrence9713 SO ANNOYING!!! LIKE, LET US LIVE FOR CRYING OUT LOUD!!!!
A few things that have helped me to sleep are, keeping a worry time journal. During the day I set aside time to worry so I do not worry in bed. Setting a sleep and wake time, helped me tremendously as well. My body got into a routine and it knows when bed time is, even on the weekends. When I wake up on mornings, I immediately get out of bed, open the windows and let the light in. This lets your body know that its daytime. Do not lie awake in bed, it will disrupt your sleep.
I've had insomnia for 26yrs. Nothing works for me. People need to accept that not everyone can find a solution and it's not always self inflicted. Ive been assigned a Clinical Scientist and investigations into finding the cause of my insomnia start next week. Yay for me as at last I have some hope.
I pray in Jesus name you would finally have deep rest, amen.
Yeah, I've had insomnia since breaking my nose. Sleep specialists say I must be sleeping well enough if not insane xD
eeg showed I was getting into sleep stages while still conscious. Sleep medicine backfires for me. Only things that have helped consistently is zinc picolinate before bed (50-150mg) - allows me to actually lose consciousness/ get that drifting off feeling, for the first time in ~20yrs, Tart cherries help sometimes too.
It's crazy even sleep specialists know relatively little compared to the full spectrum of sleep issues :o
My mother for the last 50 years sleeps at 10.30pm and is up by 3 am. Shes is 81 and going strong
Have you tried earthing sheets? They improve qualitaty of sleep and give you a feeling of wellbeing when you lie down. Plus walking barefoot whenever possible. There are books that explain how this works. It is logical and has been scientifically investigated. But really people have always known in the past that the earth heals but we forgot about. it.
Train hard every day for about 2 hours, in 3 days u will be sleeping like a baby trust me
Scientific wise, human beings should be asleep by darkness. Between 9 -11 pm if you fall asleep in this time frame, you will age well, sleep well, end up with less illnesses.
Not really scientific wise. More anecdotal wisr
I have noticed that 9+ hours of sleep is optimal for me, but it's only achievable when I'm on holiday or unemployed lmao. When I have a job it's just not doable.
same
Since I am on vacation now, I can sleep without an alarm clock waking me up so I decided to determine how many hours my body really needs to sleep. During the last four days, I noticed that I needed eight hours -I thought six hours were enough for me - to wake up active. Now my next step is to arrange a schedule matches the times of my classes for the next term that ensure I get eight hours of sleep every day. THANK YOU FOR THE VIDOE IT IS REALLY HELPFUL
I take issue with most of this to some extent. I suffer with PTSD as well as some physical health problems. On top of that add an expensive but failing mattress that is not even close to ten years old yet. I do not sleep well at all. For me, the worst thing is waking up a little because as soon as I awaken just a little, unwanted anxieties and worrying thoughts pounce, and I cannot turn that off. So, I definitely would say there are people who cannot sleep unless they are are worn out that their bodies just cannot hold up, but as soon has their batteries are somewhat recharged, bye-bye sleep. I am a senior, and I know a lot of other seniors who would say the same things I am saying.
Being in college, right now my sleep schedule is horrible. At my internship over the summer I had a great sleep schedule, but now, some nights I sleep 5 hours, some nights I sleep 9, some nights I literally sleep 3. I definitely have revenge bedtime procrastination
I wish you luck
Same. I hate myself for this but can’t stop 😅
*** Get an Eight Sleep ***
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Would be great to have a version for those of us that aren't millionaires. I mean it costs like ten times my bed.
This was a very well made and informative video. Shame that I'm watching it at 5am.
Just want to say I struggled with this too and my solution was also trying little things and scoring my sleep, I dim the lights 3-2h before sleeping and lowing the temperature 2-1h just before getting into bed, I went from falling asleep at 4am to 11pm
For me I just meditate for 3-5 minutes before bed and it works wonders
I rarely comment, but I'd like to applaud you on the quality of your storytelling and production. Your channel is very underrated. Keep it up!
I have no problems getting to sleep, even if i've had caffine less than an hour before doing so, my problem is getting out of bed even after 8 hours
Cortisol levels.
It's because your drinking caffeine before bed 😂the studies say even if you feel like you sleep fine, you're not so you're waking up tired
Caffeine goes to half life after about 6 hours, so it remains in your system thus killing your chances of a deep sleep. Check out Dr Andrew Huberman on youtube, he is a neuroscientist who goes into it more.
Standing desk, sleep science, concise editing? What’s not to love? 😍
Love the video. Sadly it falls short like every other sleep video on what people should do if they are shift workers or work at strange times of the day... really need something like this but for the people who start work at like 11pm.
Get good curtains
Whenever I have to get used to a new time zone I will just skip sleeping one night/day. You stay awake for 24+ hours, will basically be ready to sleep whenever you want. Some time zones demand you end up staying awake for like 36 hours. You can take a melatonin to help set your sleep schedule but I find my actual sleep is worse if I take melatonin. But it’s good for setting a schedule. Take it every day an hour before you want to go to bed for like a week and then I’m good. As long as I stayed up 24 hours prior to the first day of the new schedule I should have been able to fall asleep and the rest of the week is not a problem. The first few days suck but eventually I’ll start feeling tired early and can make up for lost sleep. Blackout curtains are a must. I use over ear headphones for noise but other solutions exist. Try to pull the blackout curtains closed around your room a couple of hours before you go to sleep, simulate night time as much as you can. Wearing sunglasses can help if you have to go outside.
What the Huberman podcast on shift workers
I solved this issue by getting a new job. Probably not the solution you'd like to hear but it's how I solved that issue for me. Straight day shifts and I've never been happier
Human's aren't meant to work at night. Simple.
Super clear and straight-to-the-point interviews! well done man, keep it up
As a nurse and a mum, I could juggle my work/parenting role by working afternoon and night duties and then the past 5 years were nights. I’d get home after working all night, organise the kids for school, get back home and then try and sleep. Then I’d have to get up and collect them from school. I’d be lucky to get 4 hours sleep a day, then back to work all night again, it was rough. I was so worn out, shift work totally messes with you. I was nauseated all the time, irritable, tired, brain fog all the time, I truly think working so many years with little sleep has aged me and ruined my body. Everything was out of whack and 4 years later after suffering a spinal injury and not working due to surgeries and recovery, I can’t get my normal sleep wake cycle back.
As a nurse and a mother who has just started doing night shifts to deal with childcare needs reading this has made me rethink that decision. Thank you.
Currently watching this at 4 am
the mind, the soul, idea, intentional, reason, fear, ignorance, health, pride, dream, sleep
Never stop posting. Your content is soo good
I love how this video turned out! I clicked as soon as I could. The storytelling is great :) Thank you again Mike!
Thanks man, really appreciate it! Also thank you for being a part of the video again :)
I remember on summer break, having set an amazing sleep schedule and working efficiently on my studies to improve my skills for school, and feel like im being productive, improving my life and my physical chronic issues. I was actually doing most of these things and many others. The reason why i now have been having such bad sleep schedules, is because im afraid tomorrow will come. I am so unmotivated when i wake up, because of the environment that i have to deal with, the idea and fact that i have to socialise with people every single morning, drains me, i just don't want my nights alone in my quiet and comfortable environment that i've created and can only enjoy for a few hour(s). I always wake up literally saying "oh fuck, another day, here we go again, i really hoped that i wouldn't wake up this time" how do i solve this? I have no reason and nothing meaningful to wake up to, other than the fact that im forced to do it because i don't wanna disappoint everyone around me, there's so much pressure and no one understands what im dealing with, even i don't understand myself anymore, cause i know that im not depressed or burned out (anymore) i just don't want to wake up (or sleep) because there's no actual reason for it. I seek advice but no one knows what to do with me, i honestly feel so useless.
Mike, i found out your Channel recently and i must say, im realy surprised! Your video-making process is genius, you made something new and very interresting. The way you combine informative topics with personal experiences withou missing out on enterteining is brilliant. I am realy looking forward to your future as a content creator in UA-cam
I think my sleeping problem is bigger than what this video can help with
I know what you mean
Youre so unique :O
Good luck my dear💜
In my depressive episodes a few years ago I slept 17hours when I had my day off. I know what you mean. It is horrible but maybe you have too much emotional bagagge you need to get rid of.
@@IGarrettIwow so unique for likely having a medical condition that they probably would love to get rid of 😱😱
Yeah, I have ADHD so getting to sleep and staying asleep has been a lifelong struggle. 😔
Good video, but it's strange that breathwork/deep breathing wasn't mentioned once. Try longer exhales than inhales, preferably twice as long - it's one of the best tools that you always have available in order to calm down your parasympathetic nervous system almost instantly!
Yes yes yes
You calm down your nervous system. You activate the parasympathetic nervous system.
4-7-8 rule
Wim hof method
I love when in the start u say that there is an actual way to follow(organized tips). Satisfaction 💅
I sleep with brown noise and that has helped me immensely. It feels like a warm hug to my mind
Watching this at 01:00 AM, thanks
My pleasure :) hope you slept well
I already know this video is goinig to be a banger. Sleep is important!
Amazing video and I really love the thoughts and quality to your videos!
Amazing video, thank!
After a life of bad sleep the number 1 trick that helped me was to remove my curtains so I always wake up when it's light. Immediate light in my eyes. And prevents me from falling asleep again.
And yeah also the tricks mentioned here and a bazillion other tricks. But no curtains was the king because it fixes your circadian without effort.
You never hear anyone talk about this and its a trick I came up with myself. Took some Getting used to but I never want to go back. Ideally I'd something automatic that opens and closes but I'm not that rich. Happy I even have a bed to start with lol
Since months am waking up all the freaking time tired. AM also tired through out the day. I dont know what's going on. . I did blood tests and all came out fine. Could it be cortisol issue? I sleep in a very very dark room. I found myself being very sensitive to light, I have black out curtains and i CAN'T sleep through the light/sun. my suspicion is when you sleep in the morning, and sun gets into your eyes , maybe some hormones are released and later you wake up. I believe this could be my problem. I wake up really tired no matter how long I sleep.
Well done video on sleep sir. Great edits and flow. You're going far on UA-cam sir!
Did they have sleep apnea?
Very well produced video - Thanks a million for sharing!
The most revolutionary thing I ever learned concerning my sleeping was this:
All of the times I thought I had lousy sleep because I ruminated all night?
I was actually asleep the whole time... Dreaming I was awake and ruminating about my issues!
I discovered this when I started listening to old time radio programs with my earbuds at night before I fell asleep. The programs played one after the other. So when I woke up after dreaming I was awake I would notice a different person was on. I'd look at the list and see if been asleep for four hours Regen though I thought I hadn't slept at all.
Even when I thought I had slept, but only for a few minutes, it's notice the movie I'd just started listening to war over!
Try it and see.
This video most likely changed a lot of life's to the better. I really hope I have the willpower to also let it change my life
What also always helps me to sleep is to think of the next morning and the things I have to get done. I instantly get tired and ready to sleep
I know this was meant as a joke but thinking of all the things I have to get done is exactly what keeps me up at night
@@CeRockTV No, i was dead serious xD. When i'm playing games for example and then remember that i have to get up next morning, i think about the stuff i have to do and then get tired automatically.
And to fight off my thoughts i always watch something to sleep, like a Documentary or a Sitcom ive already seen a 100 times and set the sleep timer to 60-90 minutes. with the screen as dark as possible.
i like this DRs manner, he's informative and realistic
“Settling ur mind is a skill not a genetic trait”
I found this very helpful because I know personally I need to have an appropriate approach and that starts with the correct mindset
I'm sure I'm not the only one here with this problem. 2.5 years ago after covid I started having bad sleep. I can easily fall asleep but then I wake up at like 1 to 4 a.m. (usually around 3:30 a.m.) and I simply can't fall asleep again even though I can be really tired. I've tried a lot of things, different training schedules, different sports, yoga or 0 sport at all, different medicines, different bed time, etc. yet I still often can't sleep properly CONSISTENTLY. I haven't found any correlation on what helps me sleep well when I do (which is rare). Has anyone experienced anything similar? How did you manage to overcome this issue?
I'm no expert but this stopped happening to me once i really started exercising properly. 6 days a week
I am feeling with you bro... I have the same problems, there was only one night in this 3years I slept like a baby because of taking Melatonin for the first time but the effect of the melatonin decreased with each use...
I've had the same problem for a few weeks straight now and am trying to find the problem. I have a few possible suspects:
- Anxiety might be making me think about things other than whats happening right now all the time. Can't keep my mind shut.
- I do exercise heavily on the gym, but I workout until 8pm and try to sleep less than 4 hours after. I will try to chance my workout time to earlier.
- I can't breath easily through the nose and have been using Naphazoline. It lasts for a few hours but I have to use more during the night.
- I'm 180 pounds and my matress's density is not adequate for me.
- It's super hot here sometimes and I don't have an Air conditioner
I tend to wake up at 4am. I sleep at around 10.30pm. Try to eat less carbs for the whole day, or reduce any carb heavy foods for dinner. It seems to help me.
It sounds like u got a serious insomnia problem. So should probably be addressed with the proper medical proffesionals. Somoene here mentioned something similar, don't use electronics less than an hour before bed unless maybe u got blue light gilter glasses and a filter on the phone, though idk if that would work for u. Also don't drink alchohol before sleeping and don't drink coffee before 3 pm I've heard. Id apply that to anything with caffine including energy drinks or coke and pepsi for example. Sugar bwfore bed could be affecting it as well. But all these are either minor or obvious things in my opinion. Everything everyone here in these replies said is very great. But u should try to ask or have a real doctor or something check you out. I've also been affected by stress and the ned too. Sometimes changing the bed/location and my postion does it for me. Also recently I had my head in weird postions for hours before bed which made my neck hurt while I sleep. Don't do that lol and use the bathroom too ofc without chugging water before bed. As for the stress part that is up to you cuz i don't know ur life but u should look into it. It did affect me in the past.
One more subscriber here. Amazing content that I see on your channel. Even though I have the tendency to binge watch channels like yours, because I love the content, I will take it step by step to follow you. Keep it going
Wow. THANK YOU. I needed to hear this. 🙏
U my favorite youtuber rn ngl
I love your videos, a rather new channel with a great video quality and a lot of research behind it. The content is relatable, so I can safely say you're going to be incredibly successful if you make more videos like this. God bless for future..
I love sleeping! I look forward to closing my eyes and going night night lol
As someone who had a messed-up sleepschedule, I can assure you that the best things to do in the evening is to:
1. not use any electronical devices (your phone/ laptop/...) prior to sleep and keep it in a seperate room so you don't wake up using it immediately.
2. go to bed at roughly the same time, for me personally it is around 11:30pm, and wake up with an alarm. This helps you to move your sleepschedule into the desired direction & you have way more energy that you used to have!
3. Generally, spend you evening with a sort of inner peace. Meditate, listen to music that calms you down, read a book that's not too suspenseful, talk to someone you like or whatever calms you down.
(Again, this not only comes from this video but also from personal experience. And as someone who used to be addicted to videogames & who needed his phone to fall asleep I can tell you that you can do ut as well)
A good day starts on the prior evening.
Congrats Mike your hard work paid off in the end
Hi Mike, thank you for an informative video. I have struggled with sleep all my life. After getting diagnosed with AD(H)D a couple of years ago I now understand that it’s is a large reason why I don’t get to bed in time, have a hard time coming to rest, and then sleep for 12h. To my surprise I found that taking a stimulant medication before going to bed makes me relaxed (the ADHD brain is counter intuitive..) My point is that all your suggestions are good and valid but someone non neurotypical will struggle even though they try their best. The result is even more frustration, worse sleep and self esteem. If you make an update please do look in to it, a lot of adults with ADHD are undiagnosed. Usually because they don’t see the connection between their symptoms.
What stimulate do u take before bed
This will sound crazy but drinking a cup of coffee then going straight to bed, I sleep better.
ADHD here too
Search low dopamine too for AD/H/D. Remarkably similar.
My sleep time is precious...the longer and deeper, the better. It's an art for me and I have it down to perfection. Zero caffeine for decades is key along with no alcohol...priorities! 😉💙😴
Great, thanks!
Very well made! I love this video thank you
Do you have any thoughts on the opposite problem? I am always tired and I fall asleep at night very easily. Waking up early is super hard and I am a chronic snooze presser. I did go to a sleep doctor and did an at home sleep test and they said it could be Idiopathic hypersomnia but they don't have enough data. I'm not too active due to my sleepiness, but I do yoga almost every day.
I dispense so many sleeping medications in pharmacy, it's scary to think how our society functions on drug enduced sleep
Yeah I take doxy every night
This videos keeping me up
Amazing video man!!! Beautiful...keep it up.
My problem is that I'm just such an extreme night owl. I always have been, and it's affected me at every engagement I've had. The world is not built for night owls. I am habitually running late and sleepy because I'll stay up until 2-3AM when I KNOW I have to be up early in the morn. I've challenged myself to go to bed at a strict time; I'll stick to it for a couple weeks maybe, then the time gets pushed back 20 mins, 40 mins, and hour, two hours... until I'm back to staying up late.
The only time in my life that this was different was the first month or so after I quit working a nightshift job. While trying to reset my schedule, I was going to sleep around 9PM and waking up at 4AM. It was nice, but it didn't last long.
I should add: I have no problem falling asleep after lying down. My problem is I just don't want to go to bed. If I have work (or school when I was younger) the next day, I think it might be that I avoid sleeping to hold that off. If I don't have anything to do the next day, I feel like it's OK to stay up because I have nothing to wake up for.
Yeah i avoid going to bed because it timewarps me to work :)
OMG, this is me! I hate going to bed. It's so boring! I go to bed around 4am and have to be up by 9am. Sometimes I see the sun coming up and then run to bed! lol On my days off, I like to sleep in and dont wake up till noon unless I have errands to run but during work days, I get my second wind around midnight!
So weird seeing someone come to the same conclusions I did. Great videos and thank you for sharing. I will too
Thank you
Great video, thanks
This might not be for everyone but I've found that listening to ASMR helps me to fall asleep.
Been listening to ASMR for years it's incredible. Highly recommended OzleyASMR
Who can comfortably fall asleep with headphones on or earbuds stuck in their ears? Lol. For me it becomes irritating within the first 15 minutes or so, especially if you like resting your head on the side. Not to mention that I think it's a good idea to put your phone on airplane mode over the night
I used to like ASMR a lot (my favourite being Heather Feather), but ever since it became mainstream the amount of weirdos in the genre increased and many people only "listen" to it to get off to it which is pretty disgusting from both sides tbh.
Simple whispering videos are great, especially if they're good at it and do it properly from one ear to the other, but once they start licking the mic or roleplaying I'm out.
Our one cat that slept the most lived the longest out of all of them!
Thanks!
After years of sleep issues caused by mental health issues only now in my thirties am I able to sleep properly. In my late twenties I really started to notice effects of the lack of sleep I had.
Perfect video to go to sleep...
Anything wrong with sometimes sleeping 9-10 hours instead of 7-8? You can feel great after 9-10 hours of sleep too
Absolutely nothing wrong, some people just need more.
Nothing at all
Nothing wrong lol
idk if its wrong or not I didnt do any researches but after a long and tiring week your body CRAVES for 9+ hours of sleep
what if it's around 10-12?
I love how doctor Chris Winter has his books organized by color😊
Hitting the gym and sauna definitely helped me get more sleep.
Just could be me, but the audio for the guests was significantly quieter than your main A roll =) Great video!
I think it’s an issue of habit. Let’s face it. Most of us procrastinate and don’t go to bed at the same time and wake up same time. Also, need to look more into any other health issues. For me I have chronic stuffiness in my sinuses and can’t really breathe through my nose from a deviated septum which causes foggy headedness practically all day every day from not enough oxygen to the brain which also affects ability to think clearly and relax. So if you have sinus issues, don’t hesitate to get it fixed.
Read the medical medium books. Also a good quality organic eucalyptus essential oil may help 🙏
Thanks 😊
The cover compelling!! Great reporting too!
The only thing I'm really worried about concerning my sleep is that out of nowhere it has become abnormally short. About 5-6 hours of actual sleep per night on average. It's been this way for several months, yet I do not feel fatigue going about my day. I already do most of the things on this list. I even did the sleep apnea test, and it came out negative. Should I just consider myself one of those people on the fringe of the bell curve? Two years ago I slept full 8 hour nights just fine.
Funny thing is, this reduction in sleep time coincided with new neighbors moving in downstairs from me. They have 3 children, one of which is particularly unruly and often makes one heck of a racket in the morning at around 8-9 am. I used to sleep from 2am-10am (I work later in the day than most people), but now it's more like 2am-8am, and often the first thing I hear in the morning are the shrieks of a 12 year old teen girl who refuses to get off her phone and ready for school. One time it lead to an hour long shouting contest to which the whole building became witness. Dad got really mad and eventually forced the phone out of her hands and confiscated it for the day. The wails that came out of that girl... you'd have sworn someone had been murdered. A word of advice, don't give smart phones to your kids. Ever. Especially girls. They get utterly hooked to social media.
Anyway, I'm not saying its their fault, but it might be, at least on some days. So now I have 2 solutions.
Number 1 is to go to sleep earlier and adjust my schedule permanently to dodge the noise disruption.
Number 2 is to euthanize the neighbors.
I _guess_ I could also try talking them into being quieter so I can sleep more soundly, but if that girl won't listen to her own parents about basic things like getting off the phone and preparing for school in a calm and orderly fashion, odds are a stranger ain't gonna accomplish much with diplomacy. Time to bring out the Jason cosplay out of the closet! 💀🔪🔪🔪🔪💀
PS : For legal purposes, the last 4 lines of this post were a joke.
All I can say is that if they didn't raise their daughter to be respectful of their rules, the parents might not be a cakewalk.
I would suggest a white noise machine. I sleep a lot better when I have something on. Even my air purifier blocks noise and helps me sleep longer because I am not one of those people that sleep like the dead and I hear everything.
Ear plugs are an option but I personally hate them.
Waking up to that kind of thing every day is not how you should have to live.
Good luck. I really can't stand people who can be so unaware that they might be disturbing people.
Sleep goes with a cycle of 1.5 hrs. Where you get induced, goes in deep sleep (rem, nrem stage) and wakes out fresh. 6 hrs sleep is 4 sleep cycles which are enough for healthy mind and body.
Well that may be the minimum, but not the optimal. I sleep 8.5-9 hours so 6 sleep cycles for me. 6 sleep cycles must be better than 4 sleep cycles. Someone should publish a research paper on this. 💤
When I wake up after 9hours organically, i feel 100% rested.
@@larryc1616 Thats not the case. More means not always better. All that matters is how well you slept. Even a 6hr deep sleep is enough as compared to 7.5-9 hours superficially awaken sleep. You are right 6 hr is minimum, optimum depends upon Individual choices. For me being a Surgeon on Call, even if I get a 3hr deep sleep I feel like heaven.
@@FireJach Thats important, you should feel fresh and body ready for the day
@@dr_sanmesh I agree it's always quality over quantity and everyone is different. Do what works best for you!
Most of this recommendation I am doing for 30 years. Meditation, sport... I started after going to meditation class in Czech for free by Sri Chinmoy followers. I was very surprised by combination of sport activities and spiritual approach of meditation. And it worked perfectly for me and it changed my life. Nice video.
Thanks
Who else is watching this at midnight while trying to fall asleep
@heymikehanna.. wait I won a prize?
😂
Me watching this at 3 AM and have to get up in 3 hrs for work lol
Great steps here, thanks for the helpful video!!
Lovely. Thank you
Why I cant fall asleep is because my mind gets flooded with anxious thoughts. It's like those thoughts were suppressed all through out the day and only after I lay down on my bed and then lights are off those thoughts, feelings take over my mind and I often end up not being able to fall asleep for 3-6 hours. Also I really love the "knowledge is a potential power only when its applied" or something along those lines. Great video! I'm gonna start rating my sleep and follow the advice given here.
Hey sunflower, I'm sorry this happens to you. In my experience taking time to look at feelings and thoughts during the day even for two or three minutes decreases the flood when I lie down
Maybe doing this might help, I hope you have a great week
it gets worse if you are on a night shift and is working from home. When the rest of my family is awake, I am trying to get some sleep. If I try too hard, then it makes sleeping harder
If you haven't, try working out real hard, leaves you really tired at night. Also I suggest you get therapy and or learn coping mechanisms
I suffered from night terrors as a child. When I was 15 I started visualizing as soon as I closed my eyes. I simply visualized that I fell asleep curled up against a dragon, with it's wing covering me, that spoke into my mind, telling me "that's enough" to my thoughts if they started running around. It's oddly specific, I know. But it made me feel safe, warm and protected. And I've been visualizing that every night for 15 years. I pretty much always fall asleep within 2 minutes of closing my eyes, and I sleep over 8 hours every night. (Even when I had a baby).
So, I highly recommend visualizing something that soothes you and isn't overwhelming or distracting. It's like you're putting up a border for your thoughts, telling them that they can come back tomorrow once you're awake again.
Me: watching this at 3 am hoping to wake up at 7 and not tired
Great, thanks so much for sharing!
There wasn't one mention about "dreaming" in the video. I dream massively and this affects my sleep sooooo much...for the negative!
When I asked my doctor (general practitioner) what to do about my sleep problems and how I'm completely dependent on sleep medicine to fall asleep, he just prescribed me more sleep pills lol.
Doctors nowadays in a nutshell
they don't know shit
I literally lay down and think about falling asleep and then BAM
it’s 6:00am.
Always sleep like a rock.
yeah exactly my issue isn’t falling asleep it’s having enough time to sleep
@@AnastasiaIoppolo I’m an old lady at heart, so I start my route to the bedroom by 9pm, I may do some scrolling online or something else but I make it a habit to say 10pm is my cut off.
It takes time, but it’s amazing always getting 8 hours.
@@KenGud oh haha i wish i could say that😂 i’m in college rn so the past 2 nights have been 2am🥲
I really need to improve my sleeping schedule so much ty
Great work Mike!
How about sleeping too much? I feel tired by getting 8-9 hours( I usually get 6-7 hours because of work) But I only feel good sleeping 12-15hours, rarely above 15 but it does start feel somewhat exhausting.
Bro did you figure out ???
some people need more sleep than others, it could also be your body trying to recharge after many nights of not enough sleep. However I'm not an expert so I would suggest talking to a doctor
I haven’t slept for 6+ hours even once since I was 14 years old. It’s destroyed my life. I developed late, I’m hypogonadal and started trt at 20, narcolepsy, I’m infernal, steroids just to recover from workouts, severe ADHD, anxiety, self hatred, I’m forced to abuse adderall and caffeine to stay wake at work, I don’t find joy in anything, and I’m in a constant state of confusion. I do a great job acting like I don’t have these problems, but I would give everything I own to be able to get good sleep. I’ve tried all drugs (even recreational), sleep tests, exercise, diet, CBT, supplements, and even ketamine. I’ve given up and accepted the fact that I am going to die decades early. The one thing I am grateful for is that I don’t have cancer or some crazy ass disease.
Search for a good sleep doctor. Do a sleep exame to find out what is keeping you awake.
Damn man I understand.
try behavioral therapy. I was going through similar shit couldnt sleep more than 3 hours. For almost a year. No pills worked at all. shorten your sleeping window. do it for week, two weeks and then try to lengthen it by 15 minutes if you manage to sleep in your window. Don't lie down during the day. for me it was brutal at first since I was already very exhausted but after a month, i had the best sleep ever. I also cut out electronics after 4PM. you can use some anti blue light glasses before bed
@@puhacz4271 I’ve tried a short term version of that but ended up not sleeping on the night I was actually allowed to sleep. I really do want to try something like that again because it makes sense on paper. Maybe I’ll try it your way, like I don’t see how that wouldn’t work.
@@slimbrady6004 it took me a while before my brain actually started ""working" at first i was desparate and doing like very short sleeping window but dont exaggarate , might be also stressful on your body. THe key is to associate the bed with sleeping again. not lying awake
this is really helpful. thank you
For me:
How to improve: Rate your sleep from 1 to 10, implement one piece of advice, and track how it affects you.
The average human needs from 7 to 9 hours, find your sweet spot.
Dim the lights and sounds down as the night comes.
Avoid blue light and screens 2 hours before sleeping. Blue light blocker apps and glasses help.
Get a bit of sun into your eyes on the morning (don't stare)
Move throughout the day to be more tired at bedtime.
Be as happy awake as asleep.
Falling asleep is also a skill, don't lose faith, and meditate before bedtime, helps.
Set a consistent bedtime and waketime (1 hour deviation max)
If you struggle to avoid using your phone at bedtime, keep it on another room.
Keep your room cool, 18ºC optimally.
Fix sleep apnea, lose weight, do exercise, change your alimentation...
Become independant from sleeping pills. Magnesium can help sleep
Avoid any alcohol before bedtime whatsoever.
Stop eating 3 hours~ before bedtime
Avoid caffeine 6-12 h before bedtime (experiment how many hours)
Great tips thanks 😊
Its impossible for me to stop eating 3hours before bed. I go to the gym regularly and need my food lol. I cant go to sleep hungry