When I had insomnia years ago, I decided to get up, get out of bed, and do house chores every time it happened. I would tell myself that the bedchamber would NOT become my torture chamber. Pretty soon, my body decided it didn't like doing housework at 2a.m. and stopped waking me up. Our mind and body are very trainable!
I do as many chore as i can (live in an old apartment with thin floors and walls) i find i get a lot of stuff done between 3-6am. Wish i could vacuum though.
I did that as a student. I have serious mental health issues, and sometimes I woke up very early, be immediately too jittery to fall back aslepp although I felt very tired at the same time. I used the time to do some chores and sometimes could even go back to sleep for an hour or two after some of it.
Thank you for telling people to get out of bed if they can't sleep after about a half hour! So many doctors - even hospitals - overlook this. It's basic learning theory (psych here). Cheers from Ottawa.
I’m rarely a commenter, but I watched this video 4 days ago and I had to come back and say that the cognitive shuffling has worked WONDERS for me!!! I have been dealing with insomnia the past few weeks due to a medication change and it’s been hard since I’ve always been a person who can naturally fall asleep quickly. I’ve used cognitive shuffling the past 3 nights and each time it worked!! I honestly couldn’t believe it. Thank you for this video!!
Was not expecting most of these to actually be techniques my therapist gave me to getting out of major anxiety attacks or subsiding an incoming/end of a panic attack. Box and diaphragm breathing are insanely calming for me and usually can get me out of a panic attack before it can truly set in
I've had insomnia since infancy. My mom told me that I always took forever to go to sleep. Once I was asleep, I slept like a log. Very little, outside of a physical touch or a very loud noise in near proximity, would wake me. A few years ago, I developed Graves' disease. Sleep was impossible, even with pills. Ambien actually made me sleep less. I hit a breaking point. I spent 5 days in an inpatient facility. They started me on an anti-anxiety medication. I still take it to help me stay asleep for longer than 4 hours. They don't know why i can't stay asleep, as it started before menopause symptoms. Breathing techniques do help greatly. I've even taught a few people who have panic attacks to do them. Their faces! It was like watching them have an epiphany. Thank you for a great video.
I don't have Graves' Disease, but I have a different autoimmune disorder that's kind of in the same category (Hashimoto's Thyroiditis). The best thing that you can do for yourself is to stop eating gluten. Both Graves' and Hashimoto's are caused by a gluten allergy/intolerance. Hashimoto's is an underactive thyroid, and Graves' is an overactive thyroid, both triggered by the consumption of gluten.
I learned a technique that has worked for me for months now since I learned it. Focusing on my breath through my nose, breathing in, in my mind, saying “reee” then exhaling through my nose, saying in my mind, “laaax” I typically only have to do this for a few minutes and I’m asleep.😴
My go to for insomnia was learning to do Psalms and Prayer in sign language during the day and then on nights where I have trouble falling asleep I go over the motions in my head over and over until I fall asleep. Works great for me.
A similar progressive technique I learnt in the 1970s is "Let go". Focus your breathing to be slow in an out, helps reduce the BPM (pulse) if it is higher than normal. One starts with focusing on the toes, and repeats in your head, "let go" "let go" "toes are letting go.” Stay on the toes until they let go, that is, relax. One then moves to the soles of the feet, ankles, moving up the body, and finally to the top of the head. This can be a relaxation exercise or a sleep technique. For me by mentally saying "let go" it works as distraction from extraneous thoughts. Alternatively, same body relaxation progression using a mantra, short or long. For example, a short mantra, Om Namah Shivaya or long the Maha mantra. Thank you for publishing an episode on sleep techniques. Cheers from Australia.
Alchemetica Good advice. I was taught years ago to start at your feet. Imagine they are so heavy you cannot move them from their present position. Concentrate on your feet. I find this usually works because I have never gone above my feet before this works I have gone off to sleep.
my mom taught me this when i was a kid! except she taught me to say "my toes (etc) are sleepy, my toes feel heavy, my toes are sleeping" the way they really do feel heavy after saying that has always been crazy to me😂
I witnessed the blood pressure lowering effects of diaphragmatic breathing while getting an iron infusion. At first, the infusion was dripping pretty slowly. Just by "belly breathing" with the long exhale, I watched the drip speed up significantly. It was amazing! My doctor told me that when you have an IV that isn't rate limited, just open, the only things that affect the speed of the drip (given a constant environment) are blood pressure (higher blood pressure resists the infusion) and height of the bag (increases pressure of the infusion).
I was taught this technique for natural childbirth. Fifty years later I’m still trying to master this. Laf. No, I am going to try it again. I have dealt with insomnia for years. I no longer have stress related insomnia but I do have chronic pain which interferes with my ability to stay asleep. I’m excited about the possibility of this process for helping myself better manage my pain. Thank you 🙏
I’ve had insomnia for years. I finally saw a doctor about it and I found I have a severe case of sleep apnea. My doctor even questioned how I even managed any sleep at all. I went from like 75 episodes a night down to about 5. I still have issues with sleep but what helps me is routine. If I feel tired I don’t force myself to stay awake. Shutting down helps.
I think I have insomnia as well. My situation is a little bit different though in that I am blind. When you are blind, you have a condition called. Nystagmus so my eyes are constantly moving, and I feel like my brain doesn’t know that it is time for sleep because the eyes are constantly moving. I may get two or three hours of sleep a night. I even have a Sleeptracker® app that tracks this. i’m thinking about going for a sleep study because I just feel tired all the time.
I've always had trouble sleeping, but after walking 30 minutes outside every day after I wake up, my sleep quality has drastically improved. I still take awhile to fall asleep, so I will try these techniques, thank you!
I'm a do-er, so I have always had a hard time shutting my brain off at night. I've done some of the tighten-loosen muscle trick, but audio stories were the best trick my husband found for me! 😂 I find something that engages my mind enough to set my brain on a lazy train of thought, but isn't so interesting that I have to stay up and listen... I find it an enjoyable way to fall asleep! David Clark's reading of sherlock holmes is my all-time favorite!😁
Just wanted to mention that I have had good success using weighted pillows to help myself settle into rest and sleep. I have collected quite a few, but my favorites are some smaller buckwheat filled ones in various sizes and shapes and a specifically designed product (Cuddle Sleep) that’s basically a weighted blanket rolled into a long thin tube. Wanted to share these ideas for those who find an actual weighted blanket too hot to sleep under. I like mine, but I always wake up because I get too hot. Lately I’ve had good results having a teddy bear sized pillow at my belly and the rolled up tube along my spine. Breathwork helps a lot as well. Lately have been using Buteyko style breathwork to good effect. The weight of the buckwheat pillows is enough to help, and they don’t seem to get too hot.
I've started using a variation of the Military method. I put on my CPAP/BIPAP mask. Close my eyes. Think of my "memory room". It's a round room, with card catalogues around the outside, and a round table inside. I go around, close the open drawers I used - memories new and old, etc. Turn off lights. Then I close the door, and I start thinking "do not think" over and over. I can usually fall asleep in under 20 minutes.
Oddly enough, I was just unable to sleep and logged in to UA-cam only to find this on my feed. Prefect timing! Plus, There were some good tips I never knew before in there.
Thanks for getting straight to the point by explaining some sleep strategies. I've had insomnia for years & I don't like sleeping tablets. Reducing stress naturally certainly helps. Looking forward to ur next video.
A warm milk drink, giving thanks to God for all his blessings, and I'm out like a light! Am 76 years old and fortunate to get 8 hours sleep, most nights. 👍🇬🇧
Ugh, I don't know why but for some reason I've had all kinds of struggles falling asleep lately. It's like no matter how tired I feel, when I try to sleep my brain just won't stop running. It's not anxiety or about what I need to do the next day. It'll be just random things like how I would build and design an airship or if we had malls with apartments in them what kind of civic-based stores would be needed and where would the best place be to place them lol. But yeah on an average weeknight, if I get 3 or 4 hours of sleep, I'm lucky. I'll definitely give these tips a whirl tonight! Thank you for the upload
I learned the body scan meditation in school. It have been useful many times, and I always have a good breathing when I go to bed, and before I get up in the morning.
Dear Siobhan, I hope one day you will make UA-cam your full time career. You are simply so awesome! I have been following you for the last 6 years and your content and channel gets better and better. I know the main reason why your channel is so successful, is because you are genuine and want to educate and help people.
I don’t….if she’s a really good doctor then I hope she continues to practice on real people and help them in real life. Canada has a doctor shortage and we need every single good doctor to continue to help their real life patients.
@@amandahodgin9316 Siobhan is an amazing doctor! Her bedside manner’s is off the charts. Unfortunately, the stress of being a doctor is off the charts as well. I do not want her to sacrifice her mental health for the poor broken public health care “we” currently have in Canada! If she needs to one day walk away to find some peace in her life. I really hope UA-cam is the answer for her
I listen to an app head space. Sleep stories. They alternate between body scanning, counting breaths and holding breath exercises. Some nights I fall asleep within the 30 mins sleep story. Some nights it takes me doing 3 of them so 90 minutes. Some nights i wake up 10 times and fall asleep within 3-5 mins in between. Other nights i can wake up only 3 times but it takes me 20-40 minutes to fall back asleep (I don’t watch the clock I have a watch that tracks my sleep) that’s why I know the information. I have good sleep hygiene & habits. But chronic pain, & since suffering a TBI makes it quite difficult, all of this is while taking zopliclone to sleep 2-3 tablets a night. I believe it’s time to address the medication, I have been on them for as long as i have been chronically ill. I’m not comfortable with how high of a dose I am on verses how poor my sleep still is. 😴 💤 Great Video ❤ hang in there to my fellow insomniac’s.
Been wanting to share this with you Siobhan for some time now and this particular video instantly told my brain...NOW is the time! So here goes... You and Mark bring such happiness and help for all of your Fan Base. I wanted you to know that besides being an Awesome Doctor...You Are a Fabulous Daughter...Friend to many lucky people...and the Best Mate for your Husband...and most Importantly, you will be The Best Mom down the road! Thank you for always thinking about your "Violin Fans" ! Keep Smiling And Doing Your Thing! MOO From COW-lumbus, Ohio 👋
Thank you for the sleep cycle and get out of bed info. I found it relevant to what I'm dealing with and that is going to sleep and waking up only hours later thinking I slept 8 hours. It all makes perfect sense now.
found you on dr mikes, watched half the video found it so informative, interesting and comfortable that I immediately subscribed the moment I realized all that, never decided it so fast before
Sent this to my sister (Hi Crystal), I’ve done the first technique for a while and it does really help. Also do it without physically moving my muscles, just imagine each part of my body starting at the toes and just mentally relaxing them. I have Central Sleep Apnea so never have had a restful nights sleep or a normal sleep cycle. Being drop dead exhausted isn’t easy.
I've been doing the muscle relaxing method without knowing what it is. I have a herniated disc that's causing sciatica and the pain gets worse at night. I lie in bed and tense up my leg with sciatica and then release it. This has helped me fall asleep. I will try the breathing method too. 👍👍👍
My CPAP is KEY to me, when I put it on, it tells my body, sleep time! I get drowsy nearly instantly, however, it still usually takes me 35 minutes to fully fall asleep. I hope one or more of your tips helps me fall asleep quicker.
🌸💖Another tip is: imagine you are building a house. What colour is it gonma be, and how will the rooms look like. And rhe garden, what plants etc 🌱. Or you can imagine the most beautiful resting place in your mind. How will it look like? It is very useful✨🌸
I fall asleep fast. But when I get witch hour in the middle of the night and it’s been longer than 15 minutes, I get up and redo my bedtime routine - I use my bathroom brush my teeth again, throw water on my face. It works like a charm!
Hi Dr, Siobhan!!!! I LOVE and found your channel during COVID-19 AND YOUR VIDEOS HELPED GET ME THRU THAT!!!! I START MY OWN HEALTH CARE CAREER JOURNEY IN JANUARY AS I GOT ACCEPTED INTO NURSING SCHOOL!!!!!
Hi Dr. Deshauer, good to listen to you again! Did you know that your voice is very unique? I can recognize your voice in seconds. I hope you and Dr. Mark are healthy and happy!❤❤❤
Thank you! I actually was having trouble falling asleep and boom this video appeared, I fell asleep after trying the four second breathing technique and you changed your voice which also helped.
I've suffered sleeping problems ever since I was a child, and I was also taught body relaxation! It helped at the time but right now cognitive shuffling is it for me. My mind is usually racing at night so keeping it occupied with a random boring mind game really helped.
Hey Siobhan! Great 2 C U! Thank U sooo much for these sleep techniques. I don't have any issues falling asleeep but the breathing exercises are going to rally help me reduce stress. tried them at my desk and instantly became relaxed! That's why you're the best Doc in the world! Thank U 4 sharing your knowledge with us and teaching us how to live a better life! You're the best! Be well, be safe and Cheers!!!
Getting out of bed really works for me. I just go to the bathroom and pee, get back in bed and viola, I fall asleep. The breathing techniques work as well for me AND the muscle relaxtion from head to toes. My last resort is getting out of bed if the others didn't work. Maybe I should skip the rest and just get out of bed! Thank you for these pointers, I was getting very relaxed just watching the video!
I've struggled with sleep for years, finally finding out it's due to anxiety. Something that's really helped me is box breathing and slowly, and fluidly, moving through stretches out of bed
The body relaxing method is what I used during pregnancy. I recently learned another technique for falling asleep when I can’t listen to an audio book. It is thinking of random words. That’s it. Works great for me.
I do shift work. I'm going to have try these techniques, especially in the summer. I live in Alaska where the sun is up for almost 20 hours in June. Thanks.
Thank you for sharing these tips for sleep hygiene! As a community care nurse, I often have trouble sleeping on nights when I'm on-call. Likely, I'm subconsciously worried I'll sleep through a phone call. I've recently started listening to different sleep sounds channels on UA-cam such as "Get Sleepy" and "The Dozy Dragon." The stories are told in a slow cadence with calming background sounds (like rain or a crackling fire) that continue for hours after the stories end. The screen goes dark too to avoid light pollution. I think I'll add some of the muscle calming techniques to my routine on my next week of on-calls and see if its for me. Thanks again for all the marvelous content 😃
Thank you for putting this out 🙏🏼 i've been having a lot of issues sleeping, always have but I will definitely be trying out these options. I appreciate all the good content!
Thank you I missed this video when you first uploaded it. But glad I found it tonight because the last couple of weeks I have had trouble going to sleep before 1 am but here’s hoping tonight I can be asleep before 10. I really do enjoy watching your videos
Thanks for the reminder on progressive relaxation. I used to use that one a lot. Definitely going to try that again. Sleep has been an issue post op for my TKR.
Very happy to find you. .had the problem for many years. ,.night worries .connected with different body clock issues. . Returning from long distance flights. . Worry and upsets.now has become a habit to sleep. .undisturbed. All things have been could be because I’m a night bird ?feel My life is controlled .
2:11 this actually a version of shavasan in yoga. But instead of tensing you do box breathing for every part starting with toes, and imagining relaxing each part. The sleep you go into is also very relaxing
Right at the beginning, your point 2 (get out of bed) also works for me for another reason: it's an opportunity to stretch my legs and other muscles. There are often some slightly sore muscles that need to be moved around.
This video is much more engaging. It doesn't feel like an onslaught of intensity. You were trying to put the listener at ease. I felt much more receptive. Do more videos with this style of delivery.
I love to do Dr. Jacobson’s progressive relaxation exercise (think that was the man who created it). As a father I shared it with my kids. We even created a little song and story to go along with it. Thank you for your video.
MY mom taught us the muscle relaxation technique too, many decades ago!! My mom was in the Civil Air Patrol I wonder if that's where she learned it. Or maybe from my Aunt who was a surgical nurse stationed in France during WWII.
Progressive muscle relaxation has definitely helped me in the past, however as an autistic person, techniques such as box breathing and the word challenges can cause tremendous anxiety for me. It triggers my personal demand avoidance, and especially box breathing becomes a test I feel like I have to pass. But at least the one technique works for me! Thank you for the educational video!
Thank you for this very insjghtful video and for sharing your techniques for sleeping. 😊. Unfortunately since i have been taking a benzodiazipine medication for an extended period of time, nothing else helps me now, though i had tried o.t.c medicatuons. I do once in a while use progressive muscle relaxation and. Breathing exercises.
Dr. Deshauer, if you have time I think you should sing and record songs, because your voice is really pleasant. How many songs from the Carpenters do you know?
Lots of people tell themselves stories to fall asleep. Cognitive shuffling sounds like the boring version, lol. Jokes aside, really helpful tips. Thank you!!
Check out my FULL sleep routine video with 10 proven strategies to prepare you for sleep each night!
ua-cam.com/video/fXErQeLxcvk/v-deo.html
When I had insomnia years ago, I decided to get up, get out of bed, and do house chores every time it happened. I would tell myself that the bedchamber would NOT become my torture chamber.
Pretty soon, my body decided it didn't like doing housework at 2a.m. and stopped waking me up. Our mind and body are very trainable!
Thanks for sharing!
I do as many chore as i can (live in an old apartment with thin floors and walls) i find i get a lot of stuff done between 3-6am. Wish i could vacuum though.
I did that as a student. I have serious mental health issues, and sometimes I woke up very early, be immediately too jittery to fall back aslepp although I felt very tired at the same time. I used the time to do some chores and sometimes could even go back to sleep for an hour or two after some of it.
I wish that I could do that, but I’d have to clean up the whole house until I’d have to get ready for work. I can’t even read
Lots of exercise sometimes tires me out if it's done by early afternoon. And relaxing UA-cam videos.
It has just started dawning on me that Siobhan’s voice is really suited for ASMR or guided meditation
❤❤❤
My psychologist taught me the diaphragm breathing technique because my anxiety was so bad and omg it works so well. I instantly feel so calm.
What’s that
I haven't figured out how to breathe from the diaphragm even though I've watched a few YT videos. 🥴
I'm dying coz of anxiety insomnia literally 😢
@@Lizziee247 There are tutorials on YT, but I think I need an in person tutorial.
Thank you for telling people to get out of bed if they can't sleep after about a half hour! So many doctors - even hospitals - overlook this. It's basic learning theory (psych here). Cheers from Ottawa.
I’m rarely a commenter, but I watched this video 4 days ago and I had to come back and say that the cognitive shuffling has worked WONDERS for me!!! I have been dealing with insomnia the past few weeks due to a medication change and it’s been hard since I’ve always been a person who can naturally fall asleep quickly. I’ve used cognitive shuffling the past 3 nights and each time it worked!! I honestly couldn’t believe it. Thank you for this video!!
🎉🎉🎉
Love how you adapted your voice to the video's purpose. It was not your usual upbeat way of speaking. Very strategic 😴😴😴
Haha good pick up!!
@@ViolinMD Yes, I actually nodded off while watching this video!
@violin MD ...I wrote u on IG...
Very allegorical
Was not expecting most of these to actually be techniques my therapist gave me to getting out of major anxiety attacks or subsiding an incoming/end of a panic attack. Box and diaphragm breathing are insanely calming for me and usually can get me out of a panic attack before it can truly set in
I tried the first two exercises and after 2-3 minutes I fell asleep! I almost cannot believe it! Dr. Siobhan is a genius 😘
I've had insomnia since infancy. My mom told me that I always took forever to go to sleep. Once I was asleep, I slept like a log. Very little, outside of a physical touch or a very loud noise in near proximity, would wake me.
A few years ago, I developed Graves' disease. Sleep was impossible, even with pills. Ambien actually made me sleep less. I hit a breaking point. I spent 5 days in an inpatient facility. They started me on an anti-anxiety medication. I still take it to help me stay asleep for longer than 4 hours.
They don't know why i can't stay asleep, as it started before menopause symptoms.
Breathing techniques do help greatly. I've even taught a few people who have panic attacks to do them. Their faces! It was like watching them have an epiphany.
Thank you for a great video.
I don't have Graves' Disease, but I have a different autoimmune disorder that's kind of in the same category (Hashimoto's Thyroiditis). The best thing that you can do for yourself is to stop eating gluten. Both Graves' and Hashimoto's are caused by a gluten allergy/intolerance.
Hashimoto's is an underactive thyroid, and Graves' is an overactive thyroid, both triggered by the consumption of gluten.
I've had insomnia since birth also. I take melatonin gummies which help me sleep.
@@HollyucinogenMost ridiculous, unverified comment ever! There is nothing definitively saying gluten causes these autoimmune disorders!
I learned a technique that has worked for me for months now since I learned it. Focusing on my breath through my nose, breathing in, in my mind, saying “reee” then exhaling through my nose, saying in my mind, “laaax” I typically only have to do this for a few minutes and I’m asleep.😴
Thanks for this creative idea!
Not sure about that
My go to for insomnia was learning to do Psalms and Prayer in sign language during the day and then on nights where I have trouble falling asleep I go over the motions in my head over and over until I fall asleep. Works great for me.
Sounds great. Going to be learning sign language soon.
Congrat!
Wow! Thanks for the insight!
Luv this. Memorizing Scripture is priceless.
Perfect timing. Currently in my 3rd trimester, and this insomnia has been kicking my butt!
A similar progressive technique I learnt in the 1970s is "Let go". Focus your breathing to be slow in an out, helps reduce the BPM (pulse) if it is higher than normal. One starts with focusing on the toes, and repeats in your head, "let go" "let go" "toes are letting go.” Stay on the toes until they let go, that is, relax. One then moves to the soles of the feet, ankles, moving up the body, and finally to the top of the head. This can be a relaxation exercise or a sleep technique. For me by mentally saying "let go" it works as distraction from extraneous thoughts. Alternatively, same body relaxation progression using a mantra, short or long. For example, a short mantra, Om Namah Shivaya or long the Maha mantra. Thank you for publishing an episode on sleep techniques. Cheers from Australia.
Alchemetica Good advice. I was taught years ago to start at your feet. Imagine they are so heavy you cannot move them from their present position. Concentrate on your feet. I find this usually works because I have never gone above my feet before this works I have gone off to sleep.
my mom taught me this when i was a kid! except she taught me to say "my toes (etc) are sleepy, my toes feel heavy, my toes are sleeping" the way they really do feel heavy after saying that has always been crazy to me😂
I witnessed the blood pressure lowering effects of diaphragmatic breathing while getting an iron infusion. At first, the infusion was dripping pretty slowly. Just by "belly breathing" with the long exhale, I watched the drip speed up significantly. It was amazing! My doctor told me that when you have an IV that isn't rate limited, just open, the only things that affect the speed of the drip (given a constant environment) are blood pressure (higher blood pressure resists the infusion) and height of the bag (increases pressure of the infusion).
This video has helped me immensely. My sleep quality has improved significantly. I can’t thank you enough.
I was taught this technique for natural childbirth. Fifty years later I’m still trying to master this. Laf. No, I am going to try it again. I have dealt with insomnia for years. I no longer have stress related insomnia but I do have chronic pain which interferes with my ability to stay asleep. I’m excited about the possibility of this process for helping myself better manage my pain. Thank you 🙏
Thank you for being a Dr that cares for health not just interested to sale pills!👏🙏❤️😀🇵🇹
I’ve had insomnia for years. I finally saw a doctor about it and I found I have a severe case of sleep apnea. My doctor even questioned how I even managed any sleep at all. I went from like 75 episodes a night down to about 5. I still have issues with sleep but what helps me is routine. If I feel tired I don’t force myself to stay awake. Shutting down helps.
Thanks for sharing - sleep apnea is so important to consider and treat!
I think I have insomnia as well. My situation is a little bit different though in that I am blind. When you are blind, you have a condition called. Nystagmus so my eyes are constantly moving, and I feel like my brain doesn’t know that it is time for sleep because the eyes are constantly moving. I may get two or three hours of sleep a night. I even have a Sleeptracker® app that tracks this. i’m thinking about going for a sleep study because I just feel tired all the time.
I've always had trouble sleeping, but after walking 30 minutes outside every day after I wake up, my sleep quality has drastically improved. I still take awhile to fall asleep, so I will try these techniques, thank you!
So important and I'll definitely touch more on that in the next video! Great tip!
Thanks for sharing!
I'm a do-er, so I have always had a hard time shutting my brain off at night. I've done some of the tighten-loosen muscle trick, but audio stories were the best trick my husband found for me! 😂 I find something that engages my mind enough to set my brain on a lazy train of thought, but isn't so interesting that I have to stay up and listen... I find it an enjoyable way to fall asleep! David Clark's reading of sherlock holmes is my all-time favorite!😁
This is Yoga Nidra- a yogic way to relax. Works for me every time. Lots of great videos for this on UA-cam.
I had severe insomnia after I gave birth and nothing helped me except for a weighted blanket! It’s so comforting and it signals my body to fall asleep
I have a weighted blanket and I love it!! It’s like a huge hug all night long ❤ That along with a fan and I am lights out 💤 💤
Great suggestion! I've never tried it, but I've been meaning to!
@@ViolinMD definitely give it a go! I have a 15lb one from target and it’s soo amazing 😻
I haven’t tried one yet; I wish they came in more color options.
Just wanted to mention that I have had good success using weighted pillows to help myself settle into rest and sleep. I have collected quite a few, but my favorites are some smaller buckwheat filled ones in various sizes and shapes and a specifically designed product (Cuddle Sleep) that’s basically a weighted blanket rolled into a long thin tube. Wanted to share these ideas for those who find an actual weighted blanket too hot to sleep under. I like mine, but I always wake up because I get too hot. Lately I’ve had good results having a teddy bear sized pillow at my belly and the rolled up tube along my spine. Breathwork helps a lot as well. Lately have been using Buteyko style breathwork to good effect. The weight of the buckwheat pillows is enough to help, and they don’t seem to get too hot.
I've started using a variation of the Military method.
I put on my CPAP/BIPAP mask.
Close my eyes. Think of my "memory room". It's a round room, with card catalogues around the outside, and a round table inside. I go around, close the open drawers I used - memories new and old, etc. Turn off lights. Then I close the door, and I start thinking "do not think" over and over.
I can usually fall asleep in under 20 minutes.
I do tell myself that" do not think!" No Pienso en NADA, non stop, otherwise I star jumping from one thought to another and I wake myself complitly
Oddly enough, I was just unable to sleep and logged in to UA-cam only to find this on my feed. Prefect timing! Plus, There were some good tips I never knew before in there.
Thanks for getting straight to the point by explaining some sleep strategies. I've had insomnia for years & I don't like sleeping tablets. Reducing stress naturally certainly helps. Looking forward to ur next video.
Your videos are always so organised and structured. I love the way you share your wisdoooooom! 🙏✨ Thanks for taking the time and effort 💜
A warm milk drink, giving thanks to God for all his blessings, and I'm out like a light! Am 76 years old and fortunate to get 8 hours sleep, most nights. 👍🇬🇧
Excellent clip, thanks for sharing your knowledge. ❤
Ugh, I don't know why but for some reason I've had all kinds of struggles falling asleep lately. It's like no matter how tired I feel, when I try to sleep my brain just won't stop running. It's not anxiety or about what I need to do the next day. It'll be just random things like how I would build and design an airship or if we had malls with apartments in them what kind of civic-based stores would be needed and where would the best place be to place them lol. But yeah on an average weeknight, if I get 3 or 4 hours of sleep, I'm lucky. I'll definitely give these tips a whirl tonight! Thank you for the upload
These methods have worked for me, especially when facing racing thoughts before bed.
Thank you for telling us about this technique!
Love box breathing and belly breathing! My therapist taught me those technique when I have the feeling of anxiety, such a life saver
I learned the body scan meditation in school. It have been useful many times, and I always have a good breathing when I go to bed, and before I get up in the morning.
Dear Siobhan, I hope one day you will make UA-cam your full time career. You are simply so awesome! I have been following you for the last 6 years and your content and channel gets better and better. I know the main reason why your channel is so successful, is because you are genuine and want to educate and help people.
I don’t….if she’s a really good doctor then I hope she continues to practice on real people and help them in real life. Canada has a doctor shortage and we need every single good doctor to continue to help their real life patients.
@@amandahodgin9316 Siobhan is an amazing doctor! Her bedside manner’s is off the charts. Unfortunately, the stress of being a doctor is off the charts as well. I do not want her to sacrifice her mental health for the poor broken public health care “we” currently have in Canada! If she needs to one day walk away to find some peace in her life. I really hope UA-cam is the answer for her
Thank you so much for the kind words!
Nooo we need doctors like Siobhan out in hospitals!! She’s clearly amazing at her job x
Great
I listen to an app head space. Sleep stories. They alternate between body scanning, counting breaths and holding breath exercises. Some nights I fall asleep within the 30 mins sleep story. Some nights it takes me doing 3 of them so 90 minutes. Some nights i wake up 10 times and fall asleep within 3-5 mins in between. Other nights i can wake up only 3 times but it takes me 20-40 minutes to fall back asleep (I don’t watch the clock I have a watch that tracks my sleep) that’s why I know the information. I have good sleep hygiene & habits. But chronic pain, & since suffering a TBI makes it quite difficult, all of this is while taking zopliclone to sleep 2-3 tablets a night. I believe it’s time to address the medication, I have been on them for as long as i have been chronically ill. I’m not comfortable with how high of a dose I am on verses how poor my sleep still is. 😴 💤
Great Video ❤ hang in there to my fellow insomniac’s.
Been wanting to share this with you Siobhan for some time now and this particular video instantly told my brain...NOW is the time! So here goes... You and Mark bring such happiness and help for all of your Fan Base. I wanted you to know that besides being an Awesome Doctor...You Are a Fabulous Daughter...Friend to many lucky people...and the Best Mate for your Husband...and most Importantly, you will be The Best Mom down the road! Thank you for always thinking about your "Violin Fans" ! Keep Smiling And Doing Your Thing! MOO From COW-lumbus, Ohio 👋
I AGREE 👍 💯 with you! 😊
Thank you for such a touching message - wow that really means so much! 🥰
OH....!
@@perpetuallybodean4522 I-O 👋
@@perpetuallybodean4522 I-O Cheers👋
Thank you for the sleep cycle and get out of bed info. I found it relevant to what I'm dealing with and that is going to sleep and waking up only hours later thinking I slept 8 hours. It all makes perfect sense now.
thanks for sharing. I think the tensing up first is a great tip so that the body feels the contrast. Not having that contrast doesn't help me much
Recently started doing the Diaphragmatic Breathing technique and it does the trick for me everytime😊
found you on dr mikes, watched half the video found it so informative, interesting and comfortable that I immediately subscribed the moment I realized all that, never decided it so fast before
Aw thank you! that’s so lovely to hear!
Sent this to my sister (Hi Crystal),
I’ve done the first technique for a while and it does really help. Also do it without physically moving my muscles, just imagine each part of my body starting at the toes and just mentally relaxing them.
I have Central Sleep Apnea so never have had a restful nights sleep or a normal sleep cycle. Being drop dead exhausted isn’t easy.
I've been doing the muscle relaxing method without knowing what it is. I have a herniated disc that's causing sciatica and the pain gets worse at night. I lie in bed and tense up my leg with sciatica and then release it. This has helped me fall asleep. I will try the breathing method too. 👍👍👍
My CPAP is KEY to me, when I put it on, it tells my body, sleep time! I get drowsy nearly instantly, however, it still usually takes me 35 minutes to fully fall asleep. I hope one or more of your tips helps me fall asleep quicker.
Love the way you teach!
I appreciate that - thank you!
🌸💖Another tip is: imagine you are building a house. What colour is it gonma be, and how will the rooms look like. And rhe garden, what plants etc 🌱. Or you can imagine the most beautiful resting place in your mind. How will it look like? It is very useful✨🌸
Not sure I could do these as I have aphantasia. I cannot voluntarily “see” things in my mind consciously. I can dream when I’m asleep though.
@@wintersprite oh, then maybe reading is better or something?💖
Your voice is so relaxing
It works! Done it for years! Four Square Breathing helps too. ❤ (Oops! I comment as I watch - my fail… 😂)
I fall asleep fast. But when I get witch hour in the middle of the night and it’s been longer than 15 minutes, I get up and redo my bedtime routine - I use my bathroom brush my teeth again, throw water on my face. It works like a charm!
Hi Dr, Siobhan!!!!
I LOVE and found your channel during COVID-19 AND YOUR VIDEOS HELPED GET ME THRU THAT!!!! I START MY OWN HEALTH CARE CAREER JOURNEY IN JANUARY AS I GOT ACCEPTED INTO NURSING SCHOOL!!!!!
that's amazing, congrats on starting nursing school next year! wishing you all the very best!
Congratulations 👍🏽
Thank youuuuuuuu doctor!!! 👍👍👍👏👏👏👏👏😍😍😍😍😍😍💪💪💪💪💪💪💝💝💝💝💝💝💝💝💝💝💝💝💝
Hi Dr. Deshauer, good to listen to you again! Did you know that your voice is very unique? I can recognize your voice in seconds. I hope you and Dr. Mark are healthy and happy!❤❤❤
i have been doing this since i was a kid works great thank you great video
thank you so much for educating the population with EBM, you could be both an excellent family medicine physician and specialist ~
Thank you! I actually was having trouble falling asleep and boom this video appeared, I fell asleep after trying the four second breathing technique and you changed your voice which also helped.
that's amazing, i'm so happy to hear that!
Wow. I have PTSD & these are methods for relieving anxiety!! I have the worst time sleeping and never thought to use these for that! Thank you!! 🤗
I have had always had trouble sleeping, now I take melatonin. But also this can help. So thank you for sharing . I love your videos
Thank you! As a light sleeper, I will try those tips! :)
I've suffered sleeping problems ever since I was a child, and I was also taught body relaxation! It helped at the time but right now cognitive shuffling is it for me. My mind is usually racing at night so keeping it occupied with a random boring mind game really helped.
Glad to hear cognitive shuffling has been working for you!
Hey Siobhan! Great 2 C U! Thank U sooo much for these sleep techniques. I don't have any issues falling asleeep but the breathing exercises are going to rally help me reduce stress. tried them at my desk and instantly became relaxed! That's why you're the best Doc in the world! Thank U 4 sharing your knowledge with us and teaching us how to live a better life! You're the best! Be well, be safe and Cheers!!!
I rarely comment on anything but I wanted to say a big huge thank you for this. This is incredibly helpful❤
Thank you! Really glad to hear that!
Thank you so much for these tips. The video made me so sleepy. Your voice and the mood of the this video cast a dizzy spell on me .
Getting out of bed really works for me. I just go to the bathroom and pee, get back in bed and viola, I fall asleep. The breathing techniques work as well for me AND the muscle relaxtion from head to toes. My last resort is getting out of bed if the others didn't work. Maybe I should skip the rest and just get out of bed! Thank you for these pointers, I was getting very relaxed just watching the video!
I've struggled with sleep for years, finally finding out it's due to anxiety. Something that's really helped me is box breathing and slowly, and fluidly, moving through stretches out of bed
The body relaxing method is what I used during pregnancy. I recently learned another technique for falling asleep when I can’t listen to an audio book. It is thinking of random words. That’s it. Works great for me.
Congratulations on officially becoming a Doctor!
I do shift work. I'm going to have try these techniques, especially in the summer. I live in Alaska where the sun is up for almost 20 hours in June. Thanks.
wow 20 hours a day... that's a huge challenge! I'm sure you have some great black out blinds!!
Just commenting for the algorithm 💙❤️🧡
This was really helpful! I have a 12 year old with a lot of anxiety. He has a hard time falling asleep and I’m going to teach him some of these
I really hope it helps him!
Thank you for sharing these tips for sleep hygiene! As a community care nurse, I often have trouble sleeping on nights when I'm on-call. Likely, I'm subconsciously worried I'll sleep through a phone call. I've recently started listening to different sleep sounds channels on UA-cam such as "Get Sleepy" and "The Dozy Dragon." The stories are told in a slow cadence with calming background sounds (like rain or a crackling fire) that continue for hours after the stories end. The screen goes dark too to avoid light pollution.
I think I'll add some of the muscle calming techniques to my routine on my next week of on-calls and see if its for me.
Thanks again for all the marvelous content 😃
Thank you for the various fun solutions i can choose from and test the best one for me, when needed, 🎉❤
Thank you for putting this out 🙏🏼 i've been having a lot of issues sleeping, always have but I will definitely be trying out these options. I appreciate all the good content!
These tips will come in handy as I head out for traveling, thank you 🙏 ❤
Thank you I missed this video when you first uploaded it. But glad I found it tonight because the last couple of weeks I have had trouble going to sleep before 1 am but here’s hoping tonight I can be asleep before 10. I really do enjoy watching your videos
Thanks for the reminder on progressive relaxation. I used to use that one a lot. Definitely going to try that again. Sleep has been an issue post op for my TKR.
Very happy to find you. .had the problem for many years. ,.night worries .connected with different body clock issues. .
Returning from long distance flights. . Worry and upsets.now has become a habit to sleep. .undisturbed.
All things have been could be because I’m a night bird ?feel My life is controlled .
Oooh i have to try these! Thanks so much for these tips, Siobhan! Always love your vids!
Such useful information!
2:11 this actually a version of shavasan in yoga. But instead of tensing you do box breathing for every part starting with toes, and imagining relaxing each part. The sleep you go into is also very relaxing
Right at the beginning, your point 2 (get out of bed) also works for me for another reason: it's an opportunity to stretch my legs and other muscles. There are often some slightly sore muscles that need to be moved around.
This video is much more engaging.
It doesn't feel like an onslaught of intensity.
You were trying to put the listener at ease.
I felt much more receptive.
Do more videos with this style of delivery.
This is so useful and well done! Thank you for everything you share.
Sensational , informative video. I like the box breathing method and I use a mantra along with it. I find relaxing my jaw helps a lot
I love to do Dr. Jacobson’s progressive relaxation exercise (think that was the man who created it). As a father I shared it with my kids. We even created a little song and story to go along with it. Thank you for your video.
Loved this video!!! I would love more mental health related videos from you 😊 enjoy all your videos
Thank you so much....
Siobhan your voice is so calming! So much so that I can't continue this video right now because I have to go to work soon and I am getting sleepy 😂
Thanks very much. 🙏❤
Dr. You should record a muscle relaxation video. I love your voice its so relaxing n calm.
Excellent information. Your voice is very calming. Sent your video to my sister.
I have used the word game you talked about. Works very well for me.😊
This might be your best video. Thanks
MY mom taught us the muscle relaxation technique too, many decades ago!! My mom was in the Civil Air Patrol I wonder if that's where she learned it. Or maybe from my Aunt who was a surgical nurse stationed in France during WWII.
Love your voice, love your methods. Thanks!
I appreciate you and thank you for making content.
Great video. Thanks for the tips. Cant wait to try! 💤💤💤💤
Progressive muscle relaxation has definitely helped me in the past, however as an autistic person, techniques such as box breathing and the word challenges can cause tremendous anxiety for me. It triggers my personal demand avoidance, and especially box breathing becomes a test I feel like I have to pass. But at least the one technique works for me! Thank you for the educational video!
Thank you for this very insjghtful video and for sharing your techniques for sleeping. 😊. Unfortunately since i have been taking a benzodiazipine medication for an extended period of time, nothing else helps me now, though i had tried o.t.c medicatuons. I do once in a while use progressive muscle relaxation and. Breathing exercises.
Dr. Deshauer, if you have time I think you should sing and record songs, because your voice is really pleasant. How many songs from the Carpenters do you know?
Lots of people tell themselves stories to fall asleep. Cognitive shuffling sounds like the boring version, lol. Jokes aside, really helpful tips. Thank you!!