Get sun in your eyes early in the morning. I do a short 1 mile walk before work in the morning. Turn off the screens a hour before bed. Dim the lights, create a sleep routine. No caffeine after noon. Turn thermostat down a few degrees. Stop eating a few hours before bed.
I retired a year ago at age 54. I have shifted my focus from wealth to HEALTH. Dr Mark is my North Star. My diet and sleep routine has transformed and I’m feeling fantastic. Thank you Dr Mark!
After a serious health issue in 2011, I can say your books have saved my life...literally! Thanks, Dr. Hyman! I will do what I can but as a caregiver, it's challenging to do most of these but I will give it a shot!
Dr Mark- You are Awesome! You are in your element! You speak while smiling always. You’re so high vibe! Thank you for all the information you share! 🙏💟💟💟
Not having hormone replacement therapy for 25 years was one more reason I don’t trust the conventional medical model. Struggled with insomnia for years being dependent on Ambian until FINALLY was offered estradiol and testosterone pellets. Sleeping 8-9 hours now without struggling. The Women’s Health Initiative inaccurate conclusions stating that estrogen caused breast cancer was debunked and caused millions of women to suffer needlessly.
@@MBT372 Have you tried different doses? Progesterone in bioidentical form only (not synthetic) and orally (not transdermally!!!) only starts having efficacy at 300 mg. Below that it’s basically a placebo. Too many providers are prescribe with old school erroneous beliefs: low dose for as short a time as possible, forgetting about efficacy. Critical sleep studies with hormones can be found on PubMed and Cochrane.
@ really? Maybe you’re not on the optimal dose? Other things can cause insomnia too. I cut out alcohol as well. I use a led light in the morning and get up and go to bed at the same time every day. Check out The Energy Blueprint. I took the Sleep course and had some improvements with that too. Hope you find some relief. Nothing is worse than chronic insomnia.
I am 47 years-old and every night after I turn off the lights and put my head against the pillow within 3-4 minutes I fall asleep without never waking up in the middle of the night and it is all attributed to OMAD .. I started doing OMAD ( One Meal A Day ) last year, and I could not believe how much it has improved my sleep..! I am not really sure the reasons why when I do OMAD I am able to fall asleep pretty fast but I would never go back to eating twice a day or three times a day now ..
I agree, it also helps with calorie reduction. Most people aren't even hungry eating 3 times a day. Don't eat as soon as you get up. Wait till you feel true hunger. Eat whole foods, stay away from white foods caffeine and sweets. Move more.
That's unusual to have HYPOthyroidism with Graves disease! I had HYPERthyroidism with Graves and read the book Eat to Live by Mark Furhman. It's drastic, but it got rid of the bad things in my diet. One of my eyes started protruding, so after fixing myself, insurance paid to get my eyes fixed.
Truthfully, the more I learn about health just stresses me out more! I follow a few well known doctors and y'all have different view points on food. I don't know what to do at times. So frustrating!!!!!!!!!
That’s the hour the liver revs up; try high protein 30g for dinner before sunset, then fast, take Mag-threonate & the quality of your sleep will improve
Try inexpensive _magnesium chloride._ Dissolve minimum an ounce/30g in 1 quart/L of water and add 15ml of the solution to every glass/beverage you’ll drink throughout the day (and meals too if you want). It’s truly a miracle mineral that’ll help you relax for a better sleep and countless health benefits that you can easily internet! 💪
Read the Bible Psalms . . .listen to religious music . . .eat light food and no snacks in between before 8 . . .try 1 tbsp. Peanut Butter . . . Drink Kefir . . . Drink Chamomille Tea / Lavendel Tea . . .Inhale deep through the nose and exhale through the mouth 10 times . . .Buy Thermo Bed for hot water and place it in the lungs area . . .these could really help
great video - I have first hand experience why sleep is so important. I was up every hour on the hour for months and months due to my dog with dementia. Then, I got shingles. So bad.
I would appreciate your redoing this video: eliminate the 20 minutes of introduction and record the specifics of what to do speaking more slowly and with better articulation.
Thank you for all the information (again)! Please keep sharing. Unfortunately if I turn the wifi down in our house, there are still many wifirouters in the block where I live. Also unfortunately: sunshine is only available for approximately 100 days max a year and sometimex only for a few hours on those days. I would love to be able to walk in the sun on many more days Friendly greetings to everyone and stay healthy.
Excellent and well-rounded information. Thanks! I was a RN for 30 years ("Retired" during COVID) who had years of night shift, CPTSD and struggled with sleep since starting nursing school! Thankfully the nightly nightmares from nursing are lessening after being out for 4 years and 10 years out of travel nursing!) Just received my herbal order including Valerian, Passion Flower and Ashwagandha!
Same. I’ve always slept well but recently I start waking up around 3am. Mostly days I just give up by 5am and get up. I do most of the things Mark advises here but I still count 7 hours as record setting. Most nights are 5-6. Would love to make those last two hours like my first two hours!
@@kbuzbee - About 12 yrs ago an internal alarm clock set itself, 430 am and then it switched to 4am and there it remained for many yrs, now it's between 3:30am and 5am every single morning. No matter what time I go to bed. I typically go to bed early so, not missing sleep. I get up and start my day. I love waking early, I feel better, i like the "calm before the storm", I get SO much done by time rest of the world has figured out what's going on😊my day is partially over.
I love this doctor's approach to health. But, my gosh, why so long-winded & repetitive? With all due respect. Every one has their own style, I suppose, but imo, condensed versions suffice. I don't need to hear the same info repeatedly. But appreciate the knowledge.
I eat no sugar only 100 good carbs a day I exercise I drink lots of water I'm in very good physical condition not a ton of stress I study sleep methods but I still can't sleep I recently developed a blood sugar issue I'm at a loss on what to do.
I am lucky if I get 45 minutes to an hour of sleep then I am up tossing and turning ..up for a couple hours.tried again.. this has been going on for the last four years. It’s terrible.😢😢
Dr. Hyman, There has to be a better way to communicate this information. You’re scaring the crap out of everyone…making us stressed and anxious about not sleeping…making it more difficult to get good sleep! 😳😟
I find you really hard to follow. You rush through really important ideas - i feel like im listening to a long and exhausting list that leaves me feeling a little stressed!
He did seriously fire hose this presentation. Honestly, there was nothing new or revolutionary in this. I’d heard every single thing he mentioned multiple times over the years. So, for me, a rapid fire overwhelming data stream worked fine but I doubt anyone would get much useful information if this was their first exposure. Spend some time reviewing other sleep advice then return to this video for a nice “cliff notes” review
If you have insomnia, I recommend skipping the scary stuff about what not sleeping does to mind and body. For me: Sleep hygiene isn’t the answer. Diet isn’t the answer either. I still do both though because I think they are the right things to do.
MUST TAKE A MOMENT TO SAY THANK YOU, DR. HYMAN! Compacted information... GET A PEN AND PAPER. STOP VIDEO, WRITE, and even RELISTEN if helpful! WHAT A BUNCH OF UNGRAFEFUL PEOPLE THESE DAYS!
I can't sleep knowing your buddy R.F.K. Jr is now in charge of health and science😩 Hell I'd trust you over that freak anyday Mark. what the hell happened?
Get sun in your eyes early in the morning. I do a short 1 mile walk before work in the morning. Turn off the screens a hour before bed. Dim the lights, create a sleep routine. No caffeine after noon. Turn thermostat down a few degrees. Stop eating a few hours before bed.
I retired a year ago at age 54. I have shifted my focus from wealth to HEALTH. Dr Mark is my North Star. My diet and sleep routine has transformed and I’m feeling fantastic. Thank you Dr Mark!
After a serious health issue in 2011, I can say your books have saved my life...literally! Thanks, Dr. Hyman! I will do what I can but as a caregiver, it's challenging to do most of these but I will give it a shot!
Dr Mark- You are Awesome! You are in your element! You speak while smiling always. You’re so high vibe! Thank you for all the information you share! 🙏💟💟💟
Not having hormone replacement therapy for 25 years was one more reason I don’t trust the conventional medical model. Struggled with insomnia for years being dependent on Ambian until FINALLY was offered estradiol and testosterone pellets. Sleeping 8-9 hours now without struggling. The Women’s Health Initiative inaccurate conclusions stating that estrogen caused breast cancer was debunked and caused millions of women to suffer needlessly.
Love Joy Clinic Chandler AZ for t pellets.
I've been taking them for years, I still don't sleep
@@MBT372 Have you tried different doses? Progesterone in bioidentical form only (not synthetic) and orally (not transdermally!!!) only starts having efficacy at 300 mg. Below that it’s basically a placebo. Too many providers are prescribe with old school erroneous beliefs: low dose for as short a time as possible, forgetting about efficacy. Critical sleep studies with hormones can be found on PubMed and Cochrane.
When my estrogen drops too low I don't sleep either
@ really? Maybe you’re not on the optimal dose? Other things can cause insomnia too. I cut out alcohol as well. I use a led light in the morning and get up and go to bed at the same time every day. Check out The Energy Blueprint. I took the Sleep course and had some improvements with that too. Hope you find some relief. Nothing is worse than chronic insomnia.
I am 47 years-old and every night after I turn off the lights and put my head against the pillow within 3-4 minutes I fall asleep without never waking up in the middle of the night and it is all attributed to OMAD .. I started doing OMAD ( One Meal A Day ) last year, and I could not believe how much it has improved my sleep..! I am not really sure the reasons why when I do OMAD I am able to fall asleep pretty fast but I would never go back to eating twice a day or three times a day now ..
I tried it but lost muscle mass pretty fast so I had to stop.
You have to eat the right foods. Whole foods, not processed, including red meat!@@MBT372
I agree, it also helps with calorie reduction. Most people aren't even hungry eating 3 times a day. Don't eat as soon as you get up. Wait till you feel true hunger. Eat whole foods, stay away from white foods caffeine and sweets. Move more.
interesting....
Can you be my number 1 In Case of Emergency contact? If something happens to me, they call you and my stepdad? Please? You are a genius
I have insomnia due to Graves Disease and hypothyroidism as well as chronic pain. God bless!
That's unusual to have HYPOthyroidism with Graves disease! I had HYPERthyroidism with Graves and read the book Eat to Live by Mark Furhman. It's drastic, but it got rid of the bad things in my diet. One of my eyes started protruding, so after fixing myself, insurance paid to get my eyes fixed.
Thanks .Knowing and being able to follow is another story.
I always get a great sleep when I use the sauna.
I use it after work and every time I sleep great.
I gotsta try the sauna one day… Internet and AI say to sweat in there maximum 10 minutes only. They’re right?
Truthfully, the more I learn about health just stresses me out more! I follow a few well known doctors and y'all have different view points on food. I don't know what to do at times. So frustrating!!!!!!!!!
I usually sleep for two ninety minute cycles a night. I'm always awake between 3 and 4 am.
same here.
That’s the hour the liver revs up; try high protein 30g for dinner before sunset, then fast, take Mag-threonate & the quality of your sleep will improve
@@monicarose2135
Tudka enzymes on empty stomach at six pm.
Go see your Dr, tell him. Avoid Dr you tube, especially the protein guy
@monicarose2135 always remember ❤️ this comment.
Thanks Mark , don’t matter how I try I can’t get a good night sleep 💤
Try inexpensive _magnesium chloride._
Dissolve minimum an ounce/30g in 1 quart/L of water and add 15ml of the solution to every glass/beverage you’ll drink throughout the day (and meals too if you want). It’s truly a miracle mineral that’ll help you relax for a better sleep and countless health benefits that you can easily internet!
💪
Read the Bible Psalms . . .listen to religious music . . .eat light food and no snacks in between before 8 . . .try 1 tbsp. Peanut Butter . . . Drink Kefir . . . Drink Chamomille Tea / Lavendel Tea . . .Inhale deep through the nose and exhale through the mouth 10 times . . .Buy Thermo Bed for hot water and place it in the lungs area . . .these could really help
great video - I have first hand experience why sleep is so important. I was up every hour on the hour for months and months due to my dog with dementia. Then, I got shingles. So bad.
Thank you for your wonderful videos
Thank Dr. Hyman. can you please recommend a certain Magnesium Glycinate for people having trouble falling asleep? I'm 65
Watching from Fiji 🇫🇯 and finding it difficult right now to sleep
I would appreciate your redoing this video: eliminate the 20 minutes of introduction and record the specifics of what to do speaking more slowly and with better articulation.
Yes, please
His introduction doesn't take 20 minutes. You're dramatic. Go smoke a bowl or something.
I just posted something similar, before seeing your post, lol. Great minds 😉
It's almost condescending
Thank you for all the information (again)! Please keep sharing. Unfortunately if I turn the wifi down in our house, there are still many wifirouters in the block where I live.
Also unfortunately: sunshine is only available for approximately 100 days max a year and sometimex only for a few hours on those days. I would love to be able to walk in the sun on many more days
Friendly greetings to everyone and stay healthy.
Great video. Thank you for the valuable information.
I do all this dr . You forgot to mention that thyroid problem is behind the lack of sleep no matar what we do .
I’m sleeping better since I started drinking a half cup of Kefir before going to bed.
Great discussion! Thank you for all the sleep coverage, such a help! Thank you so much!
Excellent and well-rounded information. Thanks! I was a RN for 30 years ("Retired" during COVID) who had years of night shift, CPTSD and struggled with sleep since starting nursing school! Thankfully the nightly nightmares from nursing are lessening after being out for 4 years and 10 years out of travel nursing!) Just received my herbal order including Valerian, Passion Flower and Ashwagandha!
Sleepy time stories on RUclips are good 😊
Makes so much sense, when I wake up at 3am and I can't go back to sleep, I have to have a snack. That would be the decreased leptins!!!!
Please help me 🙏Doctor!!!!!
I have a serious, difficult of sleeping
Thank you Doctor ❤
I will try at least 50 percent of your advice 🤞
i love your knowledge
Great advice. Thank you! 🌿
Wow!!! Thank you Dr Hyman as always💜
i love you and your knowledge
I can't sleep because I'm getting old🤣. Actually, I sleep, but I'm a member of the 4, 5 am club.
Same. I’ve always slept well but recently I start waking up around 3am. Mostly days I just give up by 5am and get up. I do most of the things Mark advises here but I still count 7 hours as record setting. Most nights are 5-6. Would love to make those last two hours like my first two hours!
@@kbuzbee - About 12 yrs ago an internal alarm clock set itself, 430 am and then it switched to 4am and there it remained for many yrs, now it's between 3:30am and 5am every single morning. No matter what time I go to bed. I typically go to bed early so, not missing sleep. I get up and start my day. I love waking early, I feel better, i like the "calm before the storm", I get SO much done by time rest of the world has figured out what's going on😊my day is partially over.
@@kbuzbee - I also eat right, exercise, take supplements, and have added a lot of different organic teas like dandelion which has been a godsend.
@ sounds very familiar 👍
@@janjISMYname never tried dandelion tea etc… it helps, huh?
I love this doctor's approach to health. But, my gosh, why so long-winded & repetitive?
With all due respect. Every one has their own style, I suppose, but imo, condensed versions suffice. I don't need to hear the same info repeatedly. But appreciate the knowledge.
Appreciate for that.
Have you looked into the Soltec Health sleep device? It sounds so promising - I would love to hear your view.
I've been on Ambien for a few years, but I want to get off of it
If you listen to binaural beats, how can you do it without having an iPhone or other type of computer in your room?
lol I was listening to this through my pillow, awake at 2am….
Please help me 🙏Doctor!!!!!
I have a serious, difficult of sleep
I eat no sugar only 100 good carbs a day I exercise I drink lots of water I'm in very good physical condition not a ton of stress I study sleep methods but I still can't sleep I recently developed a blood sugar issue I'm at a loss on what to do.
I am lucky if I get 45 minutes to an hour of sleep then I am up tossing and turning ..up for a couple hours.tried again.. this has been going on for the last four years. It’s terrible.😢😢
Dr. Hyman, There has to be a better way to communicate this information. You’re scaring the crap out of everyone…making us stressed and anxious about not sleeping…making it more difficult to get good sleep! 😳😟
Dziekuję
Sleep is important but what are best timings to speep ? Is nignt sleep and day time sleep same ?
Love from india
I find you really hard to follow. You rush through really important ideas - i feel like im listening to a long and exhausting list that leaves me feeling a little stressed!
Use the transcript or close captioning. Helps a lot!
He did seriously fire hose this presentation. Honestly, there was nothing new or revolutionary in this. I’d heard every single thing he mentioned multiple times over the years. So, for me, a rapid fire overwhelming data stream worked fine but I doubt anyone would get much useful information if this was their first exposure. Spend some time reviewing other sleep advice then return to this video for a nice “cliff notes” review
If you have insomnia, I recommend skipping the scary stuff about what not sleeping does to mind and body.
For me: Sleep hygiene isn’t the answer. Diet isn’t the answer either. I still do both though because I think they are the right things to do.
Pray do tell, O fount of all knowledge - What is the best way to improve one’s quality of sleep?
@ i should have specified- It isn’t the answer for me. I don’t know what the answer is for anyone else.
“Show up?” “Cannot be understated?” A gen z staffer is writing his scripts.
Hi I’m on that popular injection to loose some weight.. I’m in dire need to loose. However now I can’t Sleep as good as before..
I WOULD like to take baths but I don't have a bath tub.......MINDY
Foot baths should work
Preamble FAR too long. We’re not stupid to keep reiterating and reiterating. We get it, Doctor, we get it. Just get on with your message.
Good information….misleading title. Nothing “simple” about this routine. Grab a notepad and pen!!
Doc, You speak too fast. It makes it difficult to understand everything. Ive read some of your books
MUST TAKE A MOMENT TO SAY THANK YOU, DR. HYMAN!
Compacted information... GET A PEN AND PAPER. STOP VIDEO, WRITE, and even RELISTEN if helpful!
WHAT A BUNCH OF UNGRAFEFUL PEOPLE THESE DAYS!
No melatonin for me 😅 Makes me feel lethargic no thanks
Why do we get a side view of your face while speaking, odd
Milk shake 😂
This man is beautiful!
NOTHING new here. The knowledge has been around for years and years. Are you all living on the moon?
I can't sleep knowing your buddy R.F.K. Jr is now in charge of health and science😩 Hell I'd trust you over that freak anyday Mark. what the hell happened?
Many thanks for so much helpful advice.