i often "bore" myself to sleep by watching like an educational lecture, or some other long monotone video. but i think this is in the same category as reading or listening to calming music
@@randomchannel307 I also do this and it's super effective for me. My favorite thing to watch is videos of people doing sudoku puzzles. Zonks me right out.
Dream journaling was super helpful. My partner and I also sleep with separate quilts instead of one duvet, so that we can move without disturbing the other. It actually has helped a lot.
I never comment on videos, but I told my mom I would have to say something next time I saw you post a new video about your continuing sleep troubles. So, this is for mom. And for you 😊. I read or heard not long ago that, for some of us, when our blood sugar drops in the middle of the night, our bodies compensate by sending out adrenaline, thus causing that lovely middle-of-the-night wakefulness. The advice to remedy this problem was to eat two tablespoons of cottage cheese just before you brush your teeth and head to bed. If you are revolted by cottage cheese, you could eat a cheese stick (like my mom does) or some other protein. Maybe it won’t work for you the way it’s worked for my mom and me (life-changing!), but you would know within one or two nights. Happy sleeping!
@@ThatWeirdFinn whole milk has approximately the same amount of fat, carbs, and protein. And cottage cheese has 11g of protein per 100g, which is quite a lot.
It's always taken me on average an hour to go to sleep, and waking up is like trying to revive the dead. The best sleep I've ever gotten in my entire life was when I was working 16 hours a day, moving to a new house, and was so utterly exhausted I was asleep within 5 minutes and woke up 7:30 hours later on the dot. It was surreal
Interesting point! I think the keyword here is exhausted. I think many sleep problems come from sedentary lifestyle which is not only personal thing but also societal and environmental. Our development has lead to a point we dont have to expend physical energy in a way we used to. If you were a lumberjack for example and chopped trees with an axe, spending 10+hrs outdoors moving and doing, i think many of us would be tired at the end of the day and had less trouble sleeping. This is why i like running and dancing so much. I have so much energy that i have to use it. I want to expend and exhaust myself fully, use my full potential. Simply mental exhaustion doesnt cut it the same way
Love the inclusion of some of the classic wheezy gags! By far the most important thing I've noticed (now that I'm in my mid-20's) is just waking up at the same time each day. When I was working at home during 2020, rolling out of the bed anywhen from 8 to 11am (depending on how urgent any given tasks were) really destroyed my sense of normality and I don't miss it.
Underlying toxic stress might wake you up, as it did me. My problem wasn't falling asleep, but waking up, sometimes in the middle of night, sometimes soon after falling asleep. Tense muscles and hot forehead indicates that one's body is on overdrive. Starting to listen to my body in general and building a head and body connection has helped a lot. Body's felt safety is the key. I recommend Bessel van der Kolk's The Body Keeps the Score -book.
@@SecretSybil Chyna threatened Craig with a copyright strike for using her face in unhinged WheezyWaiter Videos? :) or simply because he said she sleeps like "a brick" and ran with the joke for an entire video? ;)
I tried all of the “hacks”, but ironically they gave me a lot of anxiety around doing everything in my evening routine right, and the anxiety held me back from falling asleep. Now i just implement your first advice on not worrying too much about it. And going to sleep around the same time. That seems to be working.
I would recommend a warm shower instead of a cold shower before bed - I recently learned that a warm shower will actually help lower your core temperature (the water heats your body up, and when you get out of the shower, the body wants to get rid of the excess heat), and a lower core temperature is beneficial for falling asleep (the core temperature rises before we wake up). If I can't fall asleep, a warm shower is usually my go-to. It makes my body feel very chill and relaxed (unlike cold showers, that wake me up), and it helps my mind calm down, too. Well done on fixing your sleep (somewhat), though! Your videos are very entertaining!
This is a solid video! It feels like a nice mix of classic and modern wheezy waiter with the experiments/lifestyle stuff with the gags and off the cuff humor.
I’ve also been diagnosed with a case of the late 30s, and NOTHING consistently works to keep me asleep throughout the night. Because of this, my favorite work topic to bring up is - the amount and quality of sleep I got the night before. Also, discussing the amount and quality of one’s sleep… #1 symptom of “a case of the late 30s”! Appreciate the good nights 🤷🏽♀️
Craig, I’m incredibly happy you’re still making content, I used to watch you back in your very old apartment and kept up with you for a few years. I recently got back into RUclips viewing and love that your videos still have the same charm and humour as way back when. I have had life-long sleep troubles and really enjoyed this video! I’m so glad to be a beardlover (again)!
Recently-ish I've found RUclips videos of the various Star Trek Enterprises... their engine & background ambient noise. They have a 10 hour run time & they help me sleep deeper.
Sometimes I go for a podcast called "Nothing much happens - bedtime stories for grownups". The idea is as the title says, that the lovely lady tells a story where nothing much happens that you can fall asleep to, but also that if you wake up in the middle of the night, you tell the story back to yourself and that helps with gathering the thoughts and falling asleep again!
Re: Sleep study. Do it! I've always been a very light sleeper. Much of what you said about your sleep I can relate to. Dr sent me to lab for "sleep study", where they sent me home with an thing to strap to my head. No result. Years later, still perpetually exhausted, sleep study overnight in lab showed significant problems. CPAP machine helps a lot. Life it better now. Not perfect, but better.
My list for anyone who is still struggling with sleep A 4.5 tog 100% down duvet A medium firm mattress A high quality memory foam pillow Room at 18-19 Celsius Room at 50% humidity
I recently started telling stories in my head and continuing them the next night. I wouldn't say I did it because I was trying to sleep better I just didn't one day because my mind was racing a little too fast and I needed a way to calm it down. But now I'm 15 chapters deep into my fantasy story in my head and I don't really want to sleep because I want to continue it but I end up falling asleep anyway. So I save you try doing it intentionally it might just work out for you, maybe.
I've been doing this ever since I was 15 (I'm 36 now) and it really calms me down when I can't stop thinking about how the day went or what I want to do tomorrow etc. It makes sleeping feel like less of a chore too, and lessens that sleep anxiety by making lying in bed a fun thing to do so that night time isn't just trying to get to sleep but instead its fun daydreaming. I've created so many stories in my head over the years, lol. I'm working on a fantasy story tonight where I'm a monster hunter, the hero saving the day and fighting evil.
My sleep sucks so bad that in my 20s I already thought I couldn't make it past my 30s but seeing you struggle with it and solving it when it may seem too late truly inspires me to keep on trying and keep on thinking I have a future and may get that phD I've always wanted. Pls don't think I'm telling you you're old, honestly I don't mean it.
Since I'm also a lifelong insomniac - the thing that has most consistently helped me is wearing earplugs to bed. You'll still be able to "hear" everything, but you'll miss all the little noises that tend to wake us up in the middle of the night. I started doing it 20 years ago and it has become the final thing I do in my nighttime routine and almost every night I'm out like a light and don't wake up constantly. Standard foam earplugs from CVS will do just fine. If you have sensitive ears, you might need to order a different size from Amazon, but honestly - of all the things I've done to help me sleep - this one works the best.
Me, too! Also an off and on again insomniac. Ear plugs, white noise, room darkening curtains help tremendously in staying asleep for me. I also find that Magnesium before bed helps me stay asleep (check with doc first, of course). Mg citrate is the form that works well for my body without causing stomach issues.
Hey Craig Suggestion: Camomile tea makes you feel sleepy before bed. Also no tv after 6pm. Works well on my kids and my husband! Future video idea - no electrical devices or appliances (lights, tv, phone) when the sun goes down - except obviously to film. I’ve no idea if it would help your sleep situation but I’d love to see what yours and Chyna’s thoughts are on the experience!
i really appreciate the way you make the videos, it makes me wanna improve myself but without having the pressure to be perfect about it. its all about what makes me feel better. Keep making awesome videos !! 🧡
Listening to audiobooks/podcasts helps me to fall asleep. I think it has something to do with my parents always telling me bedtime stories. It also lets you have your eyes closed. I bought a special sleeping headband made with bluetooth headphones and it's been very helpful, since it doesn't feel uncomfortable (like in-ear-headphones can feel while sleeping). Sometimes it takes me longer to fall asleep, but then at least it doesn't feel like a waste of time since I'm listening to something and entertaining myself. I don't listen to audiobooks every night, only when I feel like I need soothing in order to fall asleep or if I wake up during the night.
Do you find that you can just put on something you've never heard before or do you need to listen to something you've heard over and over again? Because listening to something new keep me awake way longer than listening to something familiar.
@@Sonja25997 That's a good question! For me it needs to be interesting enough so that my focus doesn't drift away and it doesn't feel like keeping my eyes closed is forced. For example listening to rain/white noise doesn't work for me. But it is definitely true that if the book/podcast is too funny, it can take longer. I always pick something that I am somewhat familiar with and I don't mind listening to many times. I keep falling asleep in the middle of it, so I lose track where I was and next time have to relisten and search for it. To me it helps if I want to listen to it, but it doesn't feel like I need to hear every word from it. For example right now I am rewatching the Office and during nights I listen to the Office Ladies podcast. I know what they are talking about so I don't need to listen too closely or go look for more information and they are funny enough to keep my attention, but I don't feel like I need to learn/remember the information.
@@pinkerton156 that is so interesting. I do basically the same thing. I listen to a book series that I know well over and over again. So I also have to go back and look for where I was when I fell asleep but I don't have to focus too much on what is being said.
I love brown noise over white noise. Once you go brown, there’s no going back. Also, lavender is great. I’d recommend organic lavender essential oil, one drop rubbed on the wrists and one on the stache. Lots of studies say lavender is the bomb for sleep!stay awesome Craig!
Fun fact: the rooster shot in 2:27 is from St. Peter's Church in Rīga, Latvia. The rooster itself is the 7th iteration, having been placed there after the reconstruction of the church tower in 1970. It weighs approximately 158 kg or 348 pounds. For more sleep-inducing fun facts press 1.
I do a clearing meditation for the hour before bed. Dark room, eyes closed, let all the stray thoughts work themselves out. 5:5 second breath rate. That keeps me from waking up thinking. 🙏
Lavender has always worked for me and "slowly saying goodnight" to my body, starting with focusing on my feet, feeling slightly warm and then going legs and then thighs and on and on
I used to work with patients who used CPAPs for sleep issues. I once attended a Sleep Conference presented by a physician that specialized in sleep disorders. She spoke about revising your sleep and working backward from waking up, not beginning from going to bed I think her advice would apply to you. From what I remember it was something like this. FYI this isn't medial advice, just a memory I wanted to share. Step 1: Keep a sleep journal for two weeks. Record when you go to bed, approximate times you fall asleep, times you wake up in the night, final time you wake up, etc. Take total average time you slept and use that as you starting point. Step 2: Take your average sleep time, and use that as a starting point to work backward from the time you wish to wake up. Do this for two weeks. ( Ex: You stated 7:30am worked for you. Lets say you average sleep time is 5 hours. Then you will not attempt to go to bed until 2:30am. Stay up until 2:30am??? What's the issue since you're only sleeping 5 hours a night away right?) Step 3: Now the fun part, work backwards in 15 minute increments from your average (Our example would be 2:15am) to try and "train your brain" to go to sleep earlier. If you stay up until your starting point (our example being 2:30am) no worries as again, you are still getting your standard 5 hours a night anyway! Try again the next night to move it back 15mins...and the next, etc. Once you do move your time back 15 minutes....go to Step 4. Step 4: Pause for a week at your new starting point. Once you are consistently going to sleep at this time, then move back to Step 3. Thoughts: It will not be a linear process. You will progress and regress but it is a journey and hell, it just might the the key you have been searching for to unlock this issue! Good luck!
I've been doing the story in your head thing since high school! I've never heard of anyone else doing it, so this was exciting for me. I'm at the point now that as soon as I start with the story i fall INSTANTLY to sleep. I havent finished a story in years (i'd say i've probably finished 3 or 4 in total). Sometime my brain decided "fuck this story im gunna worry" and when it does that I just meditate until I fall alseep instead.
My partner and I listen to a podcast called Nothing Much Happens. Short stories of mundane things, mostly, something that won't really excite you in any way, but focusing on the story and listening to it usually knocks us out within about 30 minutes and we get great rest doing so. I usually put a sleep timer on the TV we play it on for 4 hours so we can keep listening if we wake up halfway through the night.
Acceptance has probably been the biggest thing for me. It doesn’t always work, sometimes I still get upset when I wake up but mostly I can shrug it off, get out of bed and do something else to take my mind off it. (And that means usually I hang out on RUclips watching nice videos. I know, bad screen time but it works. Usually can’t concentrate enough to read in the middle of the night.) Turns out, it doesn’t help my sleep when I am super anxious about not getting enough sleep. 🤷🏼♀️ Thank you for sharing your sleep related problems and experiments to solve them!
I have used the ‘tell a story’ strategy with enormous success (amongst other strategies, no alcohol, no 4/7/8 breathing etc). I mostly love the story of Heracles, I love telling it to myself in my head but rarely get far because I go to sleep! It works if I wake up in the middle of the night too, mostly.
i have been told as well as sleep apnea ....that sleeping with the blanket over your head ..sleeping face down etc can also obstruct air and make you feel more tired ..but i always sleep this way
I hear you. For I sleep on my a s s in a chair facing the door finger on trigger. Everything hurts in the morning. I just don't want someone kicking my door in and then proceed with same foot to kick me in the Clarise
I just realized that I sleep in 3 hour blocks. I wake up twice in the night. Realizing this has made my sleep so much better. I just feel more relaxed knowing that that's how I sleep and it is how it is. Acceptance is where it's at.
What helped me (and still helps me): In Lockdowns (and extended periods of time without social activities at night): - set an alarm at 10pm. Go to bed after the alarm. Set a second alarm at 10:30pm. Read until the 2nd alarm. Turn off the lights at 10:30 pm. - sleep until you wake up naturally and stand up immediately. Only works if you got no trouble standing up. Nice byproduct: I now know how much sleep I really need. Modifications in times of post-/pre-/non-lockdowns: - try to stick to the general time frame of the lockdown schedule but don't force things. - set an alarm at the time where you would have had enough sleep if you went to bed at 10:30 pm. General rules of thumb: - try to eat dinner as early as possible. If you have breakfast at 6:15 am and lunch at 11:30 am, you can have dinner at 4 pm - try to drink as little liquid as possible after 6 pm - use a free white noise app for background noise. I prefer forest sounds, the sound of running water, thunderstorms, and the sea. - move your body as much as possible during the day and as much of that in fresh air as possible - reduce/avoid screen time after 9 pm This stuff has led me to sleep through the night without waking up for the first time in the last 20 years. Feels good. Most of the ideas came from the book "How not to die", which I cannot recommend enough if you are interested in a science-based healthy longterm lifestyle.
Maybe it's because my mom did sleep studies for 30 years. I suggest getting one. Mild Apnea could be causing you to wake up in the middle of the night. You are right about not needing to snore to have apnea. As a note you'll probably sleep awful during the study. This is normal as your in an odd environment. Leads to 2nd Point. Sticking to a routine, not sure if it matters what the routine is but sticking to one will help the most. My mom has told me this countless times.
Stomach issues (including alcohol use) affect the absorption of thiamine (B1). I started taking B1 supplements and went from sleeping 4 hours to 7 hours a night. I hate to sound like one of those vitamin people, but you asked for suggestions.
I am in the same boat. I am a horrible sleeper but my fiance is out as soon as her head hits the pillow and there is nothing more heartwarming than the love of your life lying beside you snoring in the most mocking fashion! I struggle to get to sleep but usually fine when I do. One way that practically guarantees that I get to sleep in about half an hour is wearing blue light blocking glasses and reading, even if it's on my phone. I tend to go through fazes of either watching videos or reading but when I read and I have the blue light blocking glasses on I can't keep my eyes open after half an hour. I just got mine off amazon and wear them over my normal glasses. Hope this helps someone.
I haven't watched your channel since you moved out of Chicago (the same year I moved there, which was a bummer). I was a kid then. I listened to Magnicifent for hours when I got my hands on it. I watched PoPS religiously when it was coming out, and recently remembered it, and found the cast commentary videos you guys made recently. Reminded me of those days. I almost can't believe you still have all the same running gags, but at the same time I can't imagine you without them. I've changed a lot, I'm sure you have too. Some things never seem to change, though. Also, we have the same mug, that's freaky. Glad to be back, Wheezy.
Hops are another herd to try in a dream pillow, along with lavender and chamomile. Also, the podcast "Sleep With Me" used to help me a lot. ASMR like Bob Ross painting or reiki treatments (but that is putting the computer in the bed with you...so probably not the best with another person trying to sleep...) But thank you for all your efforts!!! Reducing alcohol and not eating after 6pm has really helped me too. ~Peace
I have been sleeping like shit my whole life. Some years ago I discovered that listening to 20 minute RUclips videos leads to me always falling asleep before they end. Then RUclips decided to start putting up to 8 super loud ads in, so that I have to wake up, turn around and skip the ad, which completely destroyed that method again. Another thing I started doing is that I use an alarm. I would randomly sleep for 14-16 hours on a free day which fucks up my rythm for the next two weeks. I use the alarm to wake up and then press snooze for an hour and for some reason I get the best sleep of the night in that hour.
I've have the same sleep problems for the better part of a decade now. I've also tried much of what you listed. But i highly recommend noise cancelling ear plugs. I found that the slightest noise, particularly birds at 5am, would wake me, but ear plugs have been a major factor in longer sleep hours for me. They are my secret weapon and great when I'm away from home also. Something about the muffled sound they create seem to trick my brain into a dream-like state that helps me pass out and stay asleep.
Try Melatonin, 5-HTP, or foods with high Tryptophan (mostly meats). In my experience, Melatonin makes me sleepy 30 minutes after taking it which allowed me to go to sleep at 10PM every night and changed my life. When I was on a vegetarian diet I wasn't getting enough Tryptophan, which the body needs to create Serotonin. Serotonin is the hormone that keeps us asleep, so I was waking up after just 3 hours of sleep. 5-HTP(5-Hydroxytryptophan) is a Serotonin precursor I started taking which helped me stay asleep. I am back on an omnivore diet now, so I don't need 5-HTP. However, I do still need Melatonin for Delayed Sleep Syndrome.
I've had horrendous sleep for decades, and I find that even when I take sleeping pills the only way I ever manage to get to sleep is if I listen to videos explaining the lore of something like Lord of the Rings or the Elder Scrolls. It feels like focusing on nonsense that has no bearing on the real world helps push the stress of real life out of my mind. It's interesting to listen to, and it helps me shut my brain off.
big hack for anti-phone swiping i’ve recently discovered if you have an iphone: if you set a “focus” on your phone (either with the default sleep focus or a custom pre sleep focus), you can select only certain pages of your home screen to appear and you can’t use any other apps unless you search for them
I often tell myself the story of the video game I'm playing or book I'm reading when I'm trying to fall asleep. I *feel* like it helps with memory and it always puts me to sleep.
I’ve had trouble sleeping all my life as well. I can’t fall asleep and when I do, I wake up every few hours. I started taking melatonin 5 years ago and it helped me fall asleep, but I still woke up in the middle of the night. 2 years ago I started taking magnesium before bed as well and it has changed my life. I fall asleep within an hour after going to bed and I sleep through the night. Without the supplements I only slept every other night but now I sleep 7-9 hours every night.
I used to have trouble sleeping (totally relate to being the last to fall asleep at sleepovers!). For about 10 years now I consider I have awesome sleep and this is what works for me: Always get up around the same time. No naps. Go to bed at night when tired. I cannot read books to get to sleep because I tend to get hooked and keep reading until way too late, then I get tired during the day, take a nap and everything gets messed up. I do use my phone in bed but not for social media. And this was the total gamechanger for me, I have a comfort TV show. When I do wake up at night and my mind starts racing and I’m having trouble getting back to sleep, I put it on, my mind slows down and I fall asleep. Always. Some of it is pretty much what’s recommended, some of it is completely the opposite. I don’t think there’s a magic recipe that works for everyone, we kind of have to figure out what works best for us.
the number of times growing up my father told me about progressive muscle relaxation... I had a lot of trouble falling asleep as a child/teen and this was his go-to tip. Then again, he could fall asleep standing up. I wasn't very impressed back then, but I may give it another shot.
Always love your videos. I do nighttime routine. Brushing my teeth and skincare. Going on a walk with my dog. Read for half an hour. Go to sleep every day at 22. Alarm on 7. Helps for me.
You should do a video about ASMR, that stuff puts me into a deeply relaxed state almost immediately. The sounds of people flipping pages in a magazine, folding origami, rain sounds on a tin roof, or people just quietly reading from science books/philosophy books, not exactly sure why it works but it really works for me, and allot of other people. And I’ve struggled with insomnia and anxiety my entire life, asmr gets a bad rep but I’ll defend it forever because it radically improved my sleep. It’d be interesting to see what you thought about it....idk
I can't do caffeine after noon. Love whole bean decaf if I want a 2nd cup or something. No cheese after 10. And ideally no eating big meals two hours before sleep. These all have helped big time.
Lately I have been doing a nightly cleaning routine (mostly asking myself what would morning me appreciate then doing it) before nighttime me goes to floss and brush and change into PJs. Not sure why but I can’t even look at my phone I’m so tired. I’ve fallen asleep every day for the past two weeks within ten minutes of snuggling into the bed. I did recently resign from teaching though. Knowing it is my last year has quelled so many of my night time worries. It’s probably the latter.
I used to have terrible sleep maintenance insomnia and CBD oil has really helped. I use Ned’s Sleep Blend every night before bed and I rarely have disrupted sleep.
I really hope you thank your older brother today for whatever is happening. My younger brother has serious depression issue. I take care of him all day but he hasn't thanked me once in 21 years. I truly wish some young bro would say thank you bro. Even thouhg i cannot experience it, your older bro really seriously appreciates it.
Sleeping in separate beds has done incredible things for me and hubs. Him moving or snoring wakes me up; he is overly conscious about it and tries not to, which means he's trying to think and sleep at the same time; i need two body pillows, which shrinks his space; i like military corner sheets, he needs his feet uncovered and burritos in the covers; he needs a sleep number and uses both sides, one for face sleeping, one for side sleeping; i like sleeping in a cave-like environment (i sleep under our guest bunk bed, with curtains); he likes a noise generator, i just want a fan. The list goes on and on. We made a habit of pre or post sleep cuddling in each other's beds to still get that part in. If separate beds is too weird, separate bed linens is a good compromise.
@@Blake4625kHz bahaha i realize now that makes it sound like he sleeps with literal burritos. 🤣 He rolls around so that he becomes closely wrapped in sheets, is what i meant, though. 🌯
The telling-yourself-an-ongoing-story thing is how I fall asleep too. Been doing it long as I can remember-- only you can't get let the story get *too* good, or it will actually keep you awake, lol.
thats my problem. i default to writing stories in my head while trying to sleep, but they get vivid and compelling and then its an hour later and it feels more like i just watched a very niche very weird movie
Yeah, if you're into storytelling or have good visualization that can just be distracting. I have good results with thinking about my next day, like mundane chores & things. Like, "okay, I'll wake up, have breakfast, what do I want for breakfast? *think about breakfast* then I'll take a shower, do some laundry, try to organize my bookshelf better, how should I organize it? *weigh the pros & cons of different organization* etc, etc" Just mundane normal stuff for the future, not anything anxiety inducing or dwelling on the past or today's events. Idk, it works for me sometimes.
When I'm in bed eyes closed, and my mind is running through images/memories, etc, I imagine my mind as a pool of water, and each thought gets swept away like oil on the surface until its blank/black. Helps me get a clear mind before falling asleep.
i use the night light function to reduce the amount of blue light i'm exposed to, as i'm in front of a screen most of the day. has worked wonders for my sleep/eyes and i feel so much less stimulated than i used to :))
Back when I was in middle school/early high school I was really into the idea of being a Navy SEAL, an avid military channel watcher and many books. One thing I always thought was really cool is how these badasses trained themselves to pretty much sleep on command. Its literally the progressive muscle relaxing, and with Waiter saying thats one of his most effective methods to going to sleep brought that memory back, im gonna have to try that.
You need to make a video where you talk about what habits out of all the "30 days" experiments you tried - which ones did you keep on doing, and did you succeed making it as part of your routine
Counter-intuitively, one of the best changes I made for my sleep quality was to Stop reading in bed, and start watching youtube in bed. The act of reading a book was more stimulating to my brain than passively consuming a youtube video (generally one I'd seen before or didn't need to pay close attention to), and attempting to do nothing in bed was way worse than either. But the more important innovation was definitely realizing that no single thing totally resolved the issue, I had to accumulate small improvements until they added up enough to turn the tide, and once I started sleeping well, a positive feedback look kicked in and it got progressively easier, I now no longer do several of the things I found helpful earlier, because I just don't need to anymore. quick list of the smaller things I've found important: - actually challenging your brain during the day, mindless jobs / sitting in front of the TV all day don't make you tired enough to sleep properly. - at least some physical activity in the day, ideally at least a few full workouts a week. - serious blue blocker glasses, the kind that look like workshop safety glasses and totally cover your eyes, so almost zero blue light reaches your eyes for 2-3 hours before bed. - avoid/minimize doing anything in bed other than sleep (this includes laying in bed in the morning, get out of there) - sunrise lamp w/ nature sounds as alarm, to add light in the morning and enforce consistency, without making me hate waking up - weed
Sauna then right into cold shower = ready to sleep soon after. Some people say hops (as in the flowers they put in beer) are good for sleep...perhaps an alterative to lavender.
Love your videos, two things that might be worth checking out are your Vitamin B12 levels and allergy caused sleep apnea. Both make a major difference on sleep quality and consistency and are quite common ailments! Allergies to feather/cotton/common foods can ruin any other techniques you use if your routine always results in you engaging with allergens 😅
I was told years ago to walk up to the house that you grew up in, (If you lived in multiple homes, you would walk up to the one you remember best). Walk through the front door and go room by room until you get to your bedroom. As you are going room by room, look at pictures on the wall and all the familiar mementos throughout the house. Look inside the closet and under the bed, and then lay down. I'm usually asleep by the time I get to the second floor. Try it, it worked for me.
When I was a kid, I would fall asleep to a movie every night. I had a mini tv with a built in vcr that had a sleep timer. The trick is to use the same movie every night. I watched Mulan every night for at least 3 years. Now, I do the same with audiobooks. My favorite is The Lord of the Rings read by Rob Ingless.
Brown noise is my go to for hotel/out-of-town stays; I never remember a small fan even if it’s a driving trip, so this one helps “me”. Found it 5-7 years ago and tried other frequencies as well (pink being one that is also okay) but the brown frequency seems closest or most comfortable to my fan at home. When you turn it off in the morning it feels like you could hear a pin drop a mile away!
One day Craig will get an Oura ring or something similar that monitors sleep phases and the number of times he wakes up during the night. It was what convinced me I needed to get a sleep test, which told me I have severe sleep apnea even though I don’t snore at all. I stop breathing nearly 150 times in the 6 hours I sleep per night.
If you can’t fall asleep this alway gets me to sleep. Get up have a glass of milk and something small to eat. Like a few biscuits. Get back in bad and watch a movie on your phone that you love but make sure it’s something you have already seen before so that your mind isn’t too alert . Make sure your in the position you sleep in while watching. 10 minutes later you’ll wake up because it’s morning already and you won’t even remember falling asleep
Personally I can't sleep very well without a small fan pointed at my head, probably plays into the white noise and head cooling thing, downside is it can dry out my sinuses causing nose bleeds so I just move it to point less at my nose, I recommend making sure where you sleep is well ventilated and cool, supposedly its easier to fall asleep in the cold so I always have the window open or ac on and it helps a lot
I anisotropic (hey that's a new word my phone just decided to teach me)... let's try again, this video is perfection, I trulyappreciate it's existence. I'm up. I've been up since 230a. It's 324a now. I am completely tickled by your tips, the way you presents them, the order you started each idea/practice/tip, & the playful verbiage you used & continue to use. You reminded me of several things I forgot trying a a kid, & I think I'll try them again. Also, this also lead me to ponder the fact that I might not sleep well any longer due to my being a grown as$ adult, so I no longer share a room with my emotional support sibling. Aaaahhh... the good ol" days. I couldn't leave a comment without commenting my 3 things that you didn't list here, either because you already tried them & they don't work for you, or you might like the suggestions for their whimsical nature. The first, plays off another commenter. She stated that she listens to really boring educational audio. For me, it doesn't have to be boring, but must be both a comforting voice/person AND must be previously-listened-to content; ei: Stephen Colbert (any podcast or interview of his show or himself) , Trevor Noah (Born a Crime), Adam Savage (Every Tool's a Hammer), Barack Obama (A Promised Land), Michelle Obama (Becoming), Brandy Carlile (Broken Horses), Tony Shaloub Narration (A Short Account of the History of Mathematics), Rufus Wainwright (Road Trip Eligies), James Taylor (Breakshot). Another is to tell a story by using some small dark shadowed pocket or hole as a "portal" like a narnia cupboard to a new "land" & describe it in vivid detail to a captive, bored, possibly snoring, family member (spouse or child or sister). Holding an arm up in the air was one my Mom suggested while young. Posting this mostly to others that might run across this & partly in the hopes that you have or have not tried any of this long-winded nonsense in your sleep journey. Right now I'm trying out using a fake flickering candle as my flashlight, because night lights are often too bright & tell my brain to wake up. Well, off to try sleeping again. Thank you for this video.
Things that have helped the most for me: 1) Cold temperature. I hate waking up sweating. 2) Sleep mask. Complete darkness is great. 3) ASMR to wind down and put me in a different mindset. 4) I know we should strive for "natural" options, but taking melatonin and a tiny amount of doxylamine succinate has been AMAZING. I don't really even need a lot of it to knock out for a guaranteed 9 hours. If anything it's good to use periodically if you know you're too awake and will not be able to get a good night sleep otherwise. Doxylamine succinate has saved my sleep patterns from disruption more than a few times. Side note: Anything that can lower your heart rate is probably good for sleep. My best nights of sleep are when my Fitbit tells me it was 10 or more BPM lower than my resting heart rate (70->60). Nights I have ANY alcohol result in me having a high heart rate the entire night, even if I slept the full time.
CBD oil under my tongue paired with a magnesium supplement (both by NED) have really improved my sleep. I was waking up at odd hours in the middle of the night as well, but since implementing this “nighttime routine” I’ve seen a major difference. Also listening to Weird History videos here on YT makes me doze off. The videos aren’t boring but it’s something about the narrator’s voice that just lulls me to sleep. Good luck w/ your sleep journey, Craig! 😴💤💤💤
There are some nice podcasts of quiet people reading books, bedtime stories in other words, I like The Sleeoy Bookshelf because she reads classics and she's British.
Wow, i do the short story thing and it works pretty good. I had no idea other people did it. I've gotten to a point where i've got a writers block for this short story every night mater and my brain just says "screw it" and i pass out after i can't think of anything lol. Greatest writers block i've ever had.
i often "bore" myself to sleep by watching like an educational lecture, or some other long monotone video. but i think this is in the same category as reading or listening to calming music
Lol, I was thinking of trying it out. How effective was that for you?
@@randomchannel307 I also do this and it's super effective for me. My favorite thing to watch is videos of people doing sudoku puzzles. Zonks me right out.
Same, the more complicated something is the better
This is the crossover I never knew that I needed
Lol, I thought I was the only one who did this !
Only Craig could make the umpteenth video about sleep and still make it great with his humour and delivery.
Dream journaling was super helpful.
My partner and I also sleep with separate quilts instead of one duvet, so that we can move without disturbing the other. It actually has helped a lot.
I never comment on videos, but I told my mom I would have to say something next time I saw you post a new video about your continuing sleep troubles. So, this is for mom. And for you 😊.
I read or heard not long ago that, for some of us, when our blood sugar drops in the middle of the night, our bodies compensate by sending out adrenaline, thus causing that lovely middle-of-the-night wakefulness. The advice to remedy this problem was to eat two tablespoons of cottage cheese just before you brush your teeth and head to bed. If you are revolted by cottage cheese, you could eat a cheese stick (like my mom does) or some other protein. Maybe it won’t work for you the way it’s worked for my mom and me (life-changing!), but you would know within one or two nights. Happy sleeping!
Actually interesting idea.
Need more likes for Craig to see
The cheese is not protein, it's fat. 😅 People think milk products and eggs have more protein than they actually have....
@@ThatWeirdFinn I am sure you are right. That makes total sense 👍. All I care about, though, is that I’m sleeping! 😂😴
@@ThatWeirdFinn whole milk has approximately the same amount of fat, carbs, and protein. And cottage cheese has 11g of protein per 100g, which is quite a lot.
It's always taken me on average an hour to go to sleep, and waking up is like trying to revive the dead.
The best sleep I've ever gotten in my entire life was when I was working 16 hours a day, moving to a new house, and was so utterly exhausted I was asleep within 5 minutes and woke up 7:30 hours later on the dot.
It was surreal
Interesting point! I think the keyword here is exhausted. I think many sleep problems come from sedentary lifestyle which is not only personal thing but also societal and environmental.
Our development has lead to a point we dont have to expend physical energy in a way we used to. If you were a lumberjack for example and chopped trees with an axe, spending 10+hrs outdoors moving and doing, i think many of us would be tired at the end of the day and had less trouble sleeping.
This is why i like running and dancing so much. I have so much energy that i have to use it. I want to expend and exhaust myself fully, use my full potential. Simply mental exhaustion doesnt cut it the same way
Love the inclusion of some of the classic wheezy gags! By far the most important thing I've noticed (now that I'm in my mid-20's) is just waking up at the same time each day. When I was working at home during 2020, rolling out of the bed anywhen from 8 to 11am (depending on how urgent any given tasks were) really destroyed my sense of normality and I don't miss it.
Underlying toxic stress might wake you up, as it did me. My problem wasn't falling asleep, but waking up, sometimes in the middle of night, sometimes soon after falling asleep. Tense muscles and hot forehead indicates that one's body is on overdrive. Starting to listen to my body in general and building a head and body connection has helped a lot. Body's felt safety is the key. I recommend Bessel van der Kolk's The Body Keeps the Score -book.
Omg Chyna being stuck as a brick for the entirety of this video has me actually dead 💀 😭
I didn't get why that was :D could you explain?
@@SecretSybil Chyna threatened Craig with a copyright strike for using her face in unhinged WheezyWaiter Videos? :) or simply because he said she sleeps like "a brick" and ran with the joke for an entire video? ;)
Me too!! Craig's hilarious 😂
Huh
See, I don't completely believe you because you're writing this comment. Whereas if you were dead, the fingers don't work as well.
I tried all of the “hacks”, but ironically they gave me a lot of anxiety around doing everything in my evening routine right, and the anxiety held me back from falling asleep. Now i just implement your first advice on not worrying too much about it. And going to sleep around the same time. That seems to be working.
I would recommend a warm shower instead of a cold shower before bed - I recently learned that a warm shower will actually help lower your core temperature (the water heats your body up, and when you get out of the shower, the body wants to get rid of the excess heat), and a lower core temperature is beneficial for falling asleep (the core temperature rises before we wake up). If I can't fall asleep, a warm shower is usually my go-to. It makes my body feel very chill and relaxed (unlike cold showers, that wake me up), and it helps my mind calm down, too. Well done on fixing your sleep (somewhat), though! Your videos are very entertaining!
This is a solid video! It feels like a nice mix of classic and modern wheezy waiter with the experiments/lifestyle stuff with the gags and off the cuff humor.
Well said, took me back to classic wheezy, loving the mix of wit and helpful content!
@@hui-an-xin in am happy OSHA made him get rid of the alligator pit thought. I hope the alligator is doing alright in her new home.
@@knate44 the clones are probably keeping them happy and fed, no wonder we hardly see them, though I miss Gary, not so much Me.
I’ve also been diagnosed with a case of the late 30s, and NOTHING consistently works to keep me asleep throughout the night. Because of this, my favorite work topic to bring up is - the amount and quality of sleep I got the night before. Also, discussing the amount and quality of one’s sleep… #1 symptom of “a case of the late 30s”! Appreciate the good nights 🤷🏽♀️
My mom started taking magnesium when she got a case of the late 40s. It seemed to help a lot.
Magnesium glycinate at bedtime was a game changer for middle of the night wakings.
Craig, I’m incredibly happy you’re still making content, I used to watch you back in your very old apartment and kept up with you for a few years. I recently got back into RUclips viewing and love that your videos still have the same charm and humour as way back when. I have had life-long sleep troubles and really enjoyed this video! I’m so glad to be a beardlover (again)!
Recently-ish I've found RUclips videos of the various Star Trek Enterprises... their engine & background ambient noise. They have a 10 hour run time & they help me sleep deeper.
Sometimes I go for a podcast called "Nothing much happens - bedtime stories for grownups". The idea is as the title says, that the lovely lady tells a story where nothing much happens that you can fall asleep to, but also that if you wake up in the middle of the night, you tell the story back to yourself and that helps with gathering the thoughts and falling asleep again!
This really works for me.
Yes, I love that! But I never make it through the whole story, because I fall asleep after 5 minutes haha
Re: Sleep study. Do it! I've always been a very light sleeper. Much of what you said about your sleep I can relate to. Dr sent me to lab for "sleep study", where they sent me home with an thing to strap to my head. No result. Years later, still perpetually exhausted, sleep study overnight in lab showed significant problems. CPAP machine helps a lot. Life it better now. Not perfect, but better.
My list for anyone who is still struggling with sleep
A 4.5 tog 100% down duvet
A medium firm mattress
A high quality memory foam pillow
Room at 18-19 Celsius
Room at 50% humidity
I recently started telling stories in my head and continuing them the next night. I wouldn't say I did it because I was trying to sleep better I just didn't one day because my mind was racing a little too fast and I needed a way to calm it down. But now I'm 15 chapters deep into my fantasy story in my head and I don't really want to sleep because I want to continue it but I end up falling asleep anyway. So I save you try doing it intentionally it might just work out for you, maybe.
...are you ever going to publish? 15 chapters...is a pretty epic saga!
@@hindenburg2006 lmao I'm not talented enough to put my imagination on paper😅
I've been doing this ever since I was 15 (I'm 36 now) and it really calms me down when I can't stop thinking about how the day went or what I want to do tomorrow etc. It makes sleeping feel like less of a chore too, and lessens that sleep anxiety by making lying in bed a fun thing to do so that night time isn't just trying to get to sleep but instead its fun daydreaming. I've created so many stories in my head over the years, lol. I'm working on a fantasy story tonight where I'm a monster hunter, the hero saving the day and fighting evil.
I used to do it when I was still in school. I should go back to that. I loved it.
@@scootafan Could you at least put a bit of your imagination into a reply to a RUclips comment?
My sleep sucks so bad that in my 20s I already thought I couldn't make it past my 30s but seeing you struggle with it and solving it when it may seem too late truly inspires me to keep on trying and keep on thinking I have a future and may get that phD I've always wanted. Pls don't think I'm telling you you're old, honestly I don't mean it.
Since I'm also a lifelong insomniac - the thing that has most consistently helped me is wearing earplugs to bed. You'll still be able to "hear" everything, but you'll miss all the little noises that tend to wake us up in the middle of the night. I started doing it 20 years ago and it has become the final thing I do in my nighttime routine and almost every night I'm out like a light and don't wake up constantly. Standard foam earplugs from CVS will do just fine. If you have sensitive ears, you might need to order a different size from Amazon, but honestly - of all the things I've done to help me sleep - this one works the best.
Me, too! Also an off and on again insomniac. Ear plugs, white noise, room darkening curtains help tremendously in staying asleep for me. I also find that Magnesium before bed helps me stay asleep (check with doc first, of course). Mg citrate is the form that works well for my body without causing stomach issues.
@@aprilhoh1898 Liquid or tablets? I ask b/c my daughter takes liquid magnesium citrate for her costipation, so I'd worry about diarrhea if I took it.
Hey Craig
Suggestion: Camomile tea makes you feel sleepy before bed. Also no tv after 6pm. Works well on my kids and my husband!
Future video idea - no electrical devices or appliances (lights, tv, phone) when the sun goes down - except obviously to film. I’ve no idea if it would help your sleep situation but I’d love to see what yours and Chyna’s thoughts are on the experience!
i really appreciate the way you make the videos, it makes me wanna improve myself but without having the pressure to be perfect about it.
its all about what makes me feel better.
Keep making awesome videos !! 🧡
Agreed!
Listening to audiobooks/podcasts helps me to fall asleep. I think it has something to do with my parents always telling me bedtime stories. It also lets you have your eyes closed. I bought a special sleeping headband made with bluetooth headphones and it's been very helpful, since it doesn't feel uncomfortable (like in-ear-headphones can feel while sleeping). Sometimes it takes me longer to fall asleep, but then at least it doesn't feel like a waste of time since I'm listening to something and entertaining myself. I don't listen to audiobooks every night, only when I feel like I need soothing in order to fall asleep or if I wake up during the night.
Do you find that you can just put on something you've never heard before or do you need to listen to something you've heard over and over again?
Because listening to something new keep me awake way longer than listening to something familiar.
@@Sonja25997 That's a good question! For me it needs to be interesting enough so that my focus doesn't drift away and it doesn't feel like keeping my eyes closed is forced. For example listening to rain/white noise doesn't work for me. But it is definitely true that if the book/podcast is too funny, it can take longer. I always pick something that I am somewhat familiar with and I don't mind listening to many times. I keep falling asleep in the middle of it, so I lose track where I was and next time have to relisten and search for it. To me it helps if I want to listen to it, but it doesn't feel like I need to hear every word from it. For example right now I am rewatching the Office and during nights I listen to the Office Ladies podcast. I know what they are talking about so I don't need to listen too closely or go look for more information and they are funny enough to keep my attention, but I don't feel like I need to learn/remember the information.
There are podcasts where people tell boring stories in a monotone voice that are meant to put you to sleep.
@@pinkerton156 that is so interesting. I do basically the same thing. I listen to a book series that I know well over and over again. So I also have to go back and look for where I was when I fell asleep but I don't have to focus too much on what is being said.
@@ilovejackington ph yeah! I have tried that a couple of times. But that tends to get on my nerves really quickly🙈
Thanks Craig, this worked great! I'm not even halfway through the video and I already fell asleep! (I'm typing this while sleeping.)
lol
I love brown noise over white noise. Once you go brown, there’s no going back.
Also, lavender is great. I’d recommend organic lavender essential oil, one drop rubbed on the wrists and one on the stache. Lots of studies say lavender is the bomb for sleep!stay awesome Craig!
I’m loving that Craig wrote & drew the graphics for this video!! I want to see more of his doodles!! 😊
Seeing a notification for a new video from you is always a happy moment. So positive, informative and fun!
Fun fact: the rooster shot in 2:27 is from St. Peter's Church in Rīga, Latvia. The rooster itself is the 7th iteration, having been placed there after the reconstruction of the church tower in 1970. It weighs approximately 158 kg or 348 pounds. For more sleep-inducing fun facts press 1.
I do a clearing meditation for the hour before bed.
Dark room, eyes closed, let all the stray thoughts work themselves out.
5:5 second breath rate.
That keeps me from waking up thinking.
🙏
Perfect is the enemy of the GOOD is my mantra for 2022. 🙏🏻💕love your vids! Love Chyna too!!
Lavender has always worked for me and "slowly saying goodnight" to my body, starting with focusing on my feet, feeling slightly warm and then going legs and then thighs and on and on
I used to work with patients who used CPAPs for sleep issues. I once attended a Sleep Conference presented by a physician that specialized in sleep disorders. She spoke about revising your sleep and working backward from waking up, not beginning from going to bed I think her advice would apply to you. From what I remember it was something like this. FYI this isn't medial advice, just a memory I wanted to share.
Step 1: Keep a sleep journal for two weeks. Record when you go to bed, approximate times you fall asleep, times you wake up in the night, final time you wake up, etc. Take total average time you slept and use that as you starting point.
Step 2: Take your average sleep time, and use that as a starting point to work backward from the time you wish to wake up. Do this for two weeks. ( Ex: You stated 7:30am worked for you. Lets say you average sleep time is 5 hours. Then you will not attempt to go to bed until 2:30am. Stay up until 2:30am??? What's the issue since you're only sleeping 5 hours a night away right?)
Step 3: Now the fun part, work backwards in 15 minute increments from your average (Our example would be 2:15am) to try and "train your brain" to go to sleep earlier. If you stay up until your starting point (our example being 2:30am) no worries as again, you are still getting your standard 5 hours a night anyway! Try again the next night to move it back 15mins...and the next, etc. Once you do move your time back 15 minutes....go to Step 4.
Step 4: Pause for a week at your new starting point. Once you are consistently going to sleep at this time, then move back to Step 3.
Thoughts: It will not be a linear process. You will progress and regress but it is a journey and hell, it just might the the key you have been searching for to unlock this issue! Good luck!
My favorite youtuber at it yet again feeding all this useful/great content. I love you!
I've been doing the story in your head thing since high school! I've never heard of anyone else doing it, so this was exciting for me. I'm at the point now that as soon as I start with the story i fall INSTANTLY to sleep. I havent finished a story in years (i'd say i've probably finished 3 or 4 in total).
Sometime my brain decided "fuck this story im gunna worry" and when it does that I just meditate until I fall alseep instead.
My partner and I listen to a podcast called Nothing Much Happens. Short stories of mundane things, mostly, something that won't really excite you in any way, but focusing on the story and listening to it usually knocks us out within about 30 minutes and we get great rest doing so. I usually put a sleep timer on the TV we play it on for 4 hours so we can keep listening if we wake up halfway through the night.
Acceptance has probably been the biggest thing for me. It doesn’t always work, sometimes I still get upset when I wake up but mostly I can shrug it off, get out of bed and do something else to take my mind off it. (And that means usually I hang out on RUclips watching nice videos. I know, bad screen time but it works. Usually can’t concentrate enough to read in the middle of the night.)
Turns out, it doesn’t help my sleep when I am super anxious about not getting enough sleep. 🤷🏼♀️
Thank you for sharing your sleep related problems and experiments to solve them!
I have used the ‘tell a story’ strategy with enormous success (amongst other strategies, no alcohol, no 4/7/8 breathing etc). I mostly love the story of Heracles, I love telling it to myself in my head but rarely get far because I go to sleep! It works if I wake up in the middle of the night too, mostly.
Weighted blanket and rain/fan sounds has truly made sleeping super awesome.
Just checking in after a minute. omg the chair slide choir is back! yay! :D
i have been told as well as sleep apnea ....that sleeping with the blanket over your head ..sleeping face down etc can also obstruct air and make you feel more tired ..but i always sleep this way
I hear you. For I sleep on my a s s in a chair facing the door finger on trigger. Everything hurts in the morning. I just don't want someone kicking my door in and then proceed with same foot to kick me in the Clarise
@@Blake4625kHz hello dr lector!🤣
@@silverkitty2503 lol
I just realized that I sleep in 3 hour blocks. I wake up twice in the night. Realizing this has made my sleep so much better. I just feel more relaxed knowing that that's how I sleep and it is how it is. Acceptance is where it's at.
What helped me (and still helps me):
In Lockdowns (and extended periods of time without social activities at night):
- set an alarm at 10pm. Go to bed after the alarm. Set a second alarm at 10:30pm. Read until the 2nd alarm. Turn off the lights at 10:30 pm.
- sleep until you wake up naturally and stand up immediately. Only works if you got no trouble standing up. Nice byproduct: I now know how much sleep I really need.
Modifications in times of post-/pre-/non-lockdowns:
- try to stick to the general time frame of the lockdown schedule but don't force things.
- set an alarm at the time where you would have had enough sleep if you went to bed at 10:30 pm.
General rules of thumb:
- try to eat dinner as early as possible. If you have breakfast at 6:15 am and lunch at 11:30 am, you can have dinner at 4 pm
- try to drink as little liquid as possible after 6 pm
- use a free white noise app for background noise. I prefer forest sounds, the sound of running water, thunderstorms, and the sea.
- move your body as much as possible during the day and as much of that in fresh air as possible
- reduce/avoid screen time after 9 pm
This stuff has led me to sleep through the night without waking up for the first time in the last 20 years. Feels good. Most of the ideas came from the book "How not to die", which I cannot recommend enough if you are interested in a science-based healthy longterm lifestyle.
Maybe it's because my mom did sleep studies for 30 years. I suggest getting one. Mild Apnea could be causing you to wake up in the middle of the night. You are right about not needing to snore to have apnea. As a note you'll probably sleep awful during the study. This is normal as your in an odd environment. Leads to 2nd Point.
Sticking to a routine, not sure if it matters what the routine is but sticking to one will help the most. My mom has told me this countless times.
Stomach issues (including alcohol use) affect the absorption of thiamine (B1). I started taking B1 supplements and went from sleeping 4 hours to 7 hours a night. I hate to sound like one of those vitamin people, but you asked for suggestions.
I woke up for the day today at 1:45 a.m. Tried to go back to sleep for 3 hours and finally gave up. I feel your pain.
I am in the same boat. I am a horrible sleeper but my fiance is out as soon as her head hits the pillow and there is nothing more heartwarming than the love of your life lying beside you snoring in the most mocking fashion! I struggle to get to sleep but usually fine when I do. One way that practically guarantees that I get to sleep in about half an hour is wearing blue light blocking glasses and reading, even if it's on my phone. I tend to go through fazes of either watching videos or reading but when I read and I have the blue light blocking glasses on I can't keep my eyes open after half an hour. I just got mine off amazon and wear them over my normal glasses. Hope this helps someone.
I’ve been taking 2-3 diphenhydramine (Benadryl) before bed every night since 1999. And it’s amazing, still works like a charm after 23 years.
Counting down didn't work for me, PMR and meditation did. Great video, reminded me to get back to reading a book.
Reading works for me. No phone, no tv. Just silence and a good book.
I haven't watched your channel since you moved out of Chicago (the same year I moved there, which was a bummer). I was a kid then. I listened to Magnicifent for hours when I got my hands on it. I watched PoPS religiously when it was coming out, and recently remembered it, and found the cast commentary videos you guys made recently. Reminded me of those days. I almost can't believe you still have all the same running gags, but at the same time I can't imagine you without them. I've changed a lot, I'm sure you have too. Some things never seem to change, though. Also, we have the same mug, that's freaky. Glad to be back, Wheezy.
I joined CoPilot last year because of your first video with them and it changed my life. Thank you 😊
Hops are another herd to try in a dream pillow, along with lavender and chamomile. Also, the podcast "Sleep With Me" used to help me a lot. ASMR like Bob Ross painting or reiki treatments (but that is putting the computer in the bed with you...so probably not the best with another person trying to sleep...) But thank you for all your efforts!!! Reducing alcohol and not eating after 6pm has really helped me too. ~Peace
I have been sleeping like shit my whole life.
Some years ago I discovered that listening to 20 minute RUclips videos leads to me always falling asleep before they end.
Then RUclips decided to start putting up to 8 super loud ads in, so that I have to wake up, turn around and skip the ad, which completely destroyed that method again.
Another thing I started doing is that I use an alarm. I would randomly sleep for 14-16 hours on a free day which fucks up my rythm for the next two weeks. I use the alarm to wake up and then press snooze for an hour and for some reason I get the best sleep of the night in that hour.
I've have the same sleep problems for the better part of a decade now. I've also tried much of what you listed. But i highly recommend noise cancelling ear plugs. I found that the slightest noise, particularly birds at 5am, would wake me, but ear plugs have been a major factor in longer sleep hours for me. They are my secret weapon and great when I'm away from home also. Something about the muffled sound they create seem to trick my brain into a dream-like state that helps me pass out and stay asleep.
Try Melatonin, 5-HTP, or foods with high Tryptophan (mostly meats). In my experience, Melatonin makes me sleepy 30 minutes after taking it which allowed me to go to sleep at 10PM every night and changed my life. When I was on a vegetarian diet I wasn't getting enough Tryptophan, which the body needs to create Serotonin. Serotonin is the hormone that keeps us asleep, so I was waking up after just 3 hours of sleep. 5-HTP(5-Hydroxytryptophan) is a Serotonin precursor I started taking which helped me stay asleep. I am back on an omnivore diet now, so I don't need 5-HTP. However, I do still need Melatonin for Delayed Sleep Syndrome.
I've had horrendous sleep for decades, and I find that even when I take sleeping pills the only way I ever manage to get to sleep is if I listen to videos explaining the lore of something like Lord of the Rings or the Elder Scrolls. It feels like focusing on nonsense that has no bearing on the real world helps push the stress of real life out of my mind. It's interesting to listen to, and it helps me shut my brain off.
big hack for anti-phone swiping i’ve recently discovered if you have an iphone: if you set a “focus” on your phone (either with the default sleep focus or a custom pre sleep focus), you can select only certain pages of your home screen to appear and you can’t use any other apps unless you search for them
I often tell myself the story of the video game I'm playing or book I'm reading when I'm trying to fall asleep. I *feel* like it helps with memory and it always puts me to sleep.
I appreciate the hand drawn illustrations and text in this video - a nice personal touch :)
I’ve had trouble sleeping all my life as well. I can’t fall asleep and when I do, I wake up every few hours. I started taking melatonin 5 years ago and it helped me fall asleep, but I still woke up in the middle of the night. 2 years ago I started taking magnesium before bed as well and it has changed my life. I fall asleep within an hour after going to bed and I sleep through the night. Without the supplements I only slept every other night but now I sleep 7-9 hours every night.
I used to have trouble sleeping (totally relate to being the last to fall asleep at sleepovers!). For about 10 years now I consider I have awesome sleep and this is what works for me:
Always get up around the same time.
No naps.
Go to bed at night when tired.
I cannot read books to get to sleep because I tend to get hooked and keep reading until way too late, then I get tired during the day, take a nap and everything gets messed up.
I do use my phone in bed but not for social media.
And this was the total gamechanger for me, I have a comfort TV show. When I do wake up at night and my mind starts racing and I’m having trouble getting back to sleep, I put it on, my mind slows down and I fall asleep. Always.
Some of it is pretty much what’s recommended, some of it is completely the opposite. I don’t think there’s a magic recipe that works for everyone, we kind of have to figure out what works best for us.
the number of times growing up my father told me about progressive muscle relaxation... I had a lot of trouble falling asleep as a child/teen and this was his go-to tip. Then again, he could fall asleep standing up. I wasn't very impressed back then, but I may give it another shot.
Your humor always gets me, love your videos! Thank you!!
Always love your videos.
I do nighttime routine. Brushing my teeth and skincare. Going on a walk with my dog. Read for half an hour. Go to sleep every day at 22. Alarm on 7. Helps for me.
You should do a video about ASMR, that stuff puts me into a deeply relaxed state almost immediately. The sounds of people flipping pages in a magazine, folding origami, rain sounds on a tin roof, or people just quietly reading from science books/philosophy books, not exactly sure why it works but it really works for me, and allot of other people. And I’ve struggled with insomnia and anxiety my entire life, asmr gets a bad rep but I’ll defend it forever because it radically improved my sleep. It’d be interesting to see what you thought about it....idk
I can't do caffeine after noon. Love whole bean decaf if I want a 2nd cup or something. No cheese after 10. And ideally no eating big meals two hours before sleep. These all have helped big time.
Really enjoyed the graphics in this video and how they were drawn as you spoke.
Lately I have been doing a nightly cleaning routine (mostly asking myself what would morning me appreciate then doing it) before nighttime me goes to floss and brush and change into PJs. Not sure why but I can’t even look at my phone I’m so tired. I’ve fallen asleep every day for the past two weeks within ten minutes of snuggling into the bed.
I did recently resign from teaching though. Knowing it is my last year has quelled so many of my night time worries.
It’s probably the latter.
Me read this comment.
@@Blake4625kHz originally I put morning Liz and nighttime Liz. Probably should have left it. Oh well!
I used to have terrible sleep maintenance insomnia and CBD oil has really helped. I use Ned’s Sleep Blend every night before bed and I rarely have disrupted sleep.
What is with using Chad Brunswick (the) Dick oil 🤷♂️ it doesn't work and won't wash out of my sheets
I really hope you thank your older brother today for whatever is happening.
My younger brother has serious depression issue. I take care of him all day but he hasn't thanked me once in 21 years. I truly wish some young bro would say thank you bro. Even thouhg i cannot experience it, your older bro really seriously appreciates it.
Sleeping in separate beds has done incredible things for me and hubs. Him moving or snoring wakes me up; he is overly conscious about it and tries not to, which means he's trying to think and sleep at the same time; i need two body pillows, which shrinks his space; i like military corner sheets, he needs his feet uncovered and burritos in the covers; he needs a sleep number and uses both sides, one for face sleeping, one for side sleeping; i like sleeping in a cave-like environment (i sleep under our guest bunk bed, with curtains); he likes a noise generator, i just want a fan. The list goes on and on.
We made a habit of pre or post sleep cuddling in each other's beds to still get that part in.
If separate beds is too weird, separate bed linens is a good compromise.
Lost you at burritos lol
@@Blake4625kHz bahaha i realize now that makes it sound like he sleeps with literal burritos. 🤣 He rolls around so that he becomes closely wrapped in sheets, is what i meant, though. 🌯
@@MeldaRavaniel lmao
The telling-yourself-an-ongoing-story thing is how I fall asleep too. Been doing it long as I can remember-- only you can't get let the story get *too* good, or it will actually keep you awake, lol.
thats my problem. i default to writing stories in my head while trying to sleep, but they get vivid and compelling and then its an hour later and it feels more like i just watched a very niche very weird movie
Yeah, if you're into storytelling or have good visualization that can just be distracting. I have good results with thinking about my next day, like mundane chores & things. Like, "okay, I'll wake up, have breakfast, what do I want for breakfast? *think about breakfast* then I'll take a shower, do some laundry, try to organize my bookshelf better, how should I organize it? *weigh the pros & cons of different organization* etc, etc" Just mundane normal stuff for the future, not anything anxiety inducing or dwelling on the past or today's events. Idk, it works for me sometimes.
@@BlueRoseFaery sadly that kicks up my anxiety
When I'm in bed eyes closed, and my mind is running through images/memories, etc, I imagine my mind as a pool of water, and each thought gets swept away like oil on the surface until its blank/black. Helps me get a clear mind before falling asleep.
I liked the way the text appeared by you writing the text and the cute doodles! Nice new touch to your content! ✨
i use the night light function to reduce the amount of blue light i'm exposed to, as i'm in front of a screen most of the day. has worked wonders for my sleep/eyes and i feel so much less stimulated than i used to :))
Back when I was in middle school/early high school I was really into the idea of being a Navy SEAL, an avid military channel watcher and many books. One thing I always thought was really cool is how these badasses trained themselves to pretty much sleep on command. Its literally the progressive muscle relaxing, and with Waiter saying thats one of his most effective methods to going to sleep brought that memory back, im gonna have to try that.
You need to make a video where you talk about what habits out of all the "30 days" experiments you tried - which ones did you keep on doing, and did you succeed making it as part of your routine
It's so great that angelic rug sound, banjo smile and eagle punch are still here after all this time!
I love the text inserts in your hand writing :) a nice touch of style
Counter-intuitively, one of the best changes I made for my sleep quality was to Stop reading in bed, and start watching youtube in bed.
The act of reading a book was more stimulating to my brain than passively consuming a youtube video (generally one I'd seen before or didn't need to pay close attention to), and attempting to do nothing in bed was way worse than either.
But the more important innovation was definitely realizing that no single thing totally resolved the issue, I had to accumulate small improvements until they added up enough to turn the tide, and once I started sleeping well, a positive feedback look kicked in and it got progressively easier, I now no longer do several of the things I found helpful earlier, because I just don't need to anymore.
quick list of the smaller things I've found important:
- actually challenging your brain during the day, mindless jobs / sitting in front of the TV all day don't make you tired enough to sleep properly.
- at least some physical activity in the day, ideally at least a few full workouts a week.
- serious blue blocker glasses, the kind that look like workshop safety glasses and totally cover your eyes, so almost zero blue light reaches your eyes for 2-3 hours before bed.
- avoid/minimize doing anything in bed other than sleep (this includes laying in bed in the morning, get out of there)
- sunrise lamp w/ nature sounds as alarm, to add light in the morning and enforce consistency, without making me hate waking up
- weed
Sauna then right into cold shower = ready to sleep soon after.
Some people say hops (as in the flowers they put in beer) are good for sleep...perhaps an alterative to lavender.
Love your videos, two things that might be worth checking out are your Vitamin B12 levels and allergy caused sleep apnea. Both make a major difference on sleep quality and consistency and are quite common ailments! Allergies to feather/cotton/common foods can ruin any other techniques you use if your routine always results in you engaging with allergens 😅
I was told years ago to walk up to the house that you grew up in, (If you lived in multiple homes, you would walk up to the one you remember best). Walk through the front door and go room by room until you get to your bedroom. As you are going room by room, look at pictures on the wall and all the familiar mementos throughout the house. Look inside the closet and under the bed, and then lay down. I'm usually asleep by the time I get to the second floor. Try it, it worked for me.
I liked that change in your list from the typed list to the written one with little illustrations. :)
When I was a kid, I would fall asleep to a movie every night. I had a mini tv with a built in vcr that had a sleep timer. The trick is to use the same movie every night. I watched Mulan every night for at least 3 years. Now, I do the same with audiobooks. My favorite is The Lord of the Rings read by Rob Ingless.
(I'm Dutch) I really appreciate that you tried the good pronunciation of van Gogh, got to say, it was pretty good.
Aaaaa finally! I've been rooting for you!!!
so informative and so fun! Just super intertaining! Thanks so much! Incredible editing too!
Brown noise is my go to for hotel/out-of-town stays; I never remember a small fan even if it’s a driving trip, so this one helps “me”.
Found it 5-7 years ago and tried other frequencies as well (pink being one that is also okay) but the brown frequency seems closest or most comfortable to my fan at home. When you turn it off in the morning it feels like you could hear a pin drop a mile away!
One day Craig will get an Oura ring or something similar that monitors sleep phases and the number of times he wakes up during the night. It was what convinced me I needed to get a sleep test, which told me I have severe sleep apnea even though I don’t snore at all. I stop breathing nearly 150 times in the 6 hours I sleep per night.
If you can’t fall asleep this alway gets me to sleep. Get up have a glass of milk and something small to eat. Like a few biscuits. Get back in bad and watch a movie on your phone that you love but make sure it’s something you have already seen before so that your mind isn’t too alert . Make sure your in the position you sleep in while watching. 10 minutes later you’ll wake up because it’s morning already and you won’t even remember falling asleep
I watch old sitcoms over and over. I know what’s going to happen and it puts me in a good humor. I have to have the tv on.
Great video, lots of new things to learn.
Also, I like that drawing and writings in blue handwritten letters =)
Cool, dark, quiet. Works for me, most of the time.
Personally I can't sleep very well without a small fan pointed at my head, probably plays into the white noise and head cooling thing, downside is it can dry out my sinuses causing nose bleeds so I just move it to point less at my nose, I recommend making sure where you sleep is well ventilated and cool, supposedly its easier to fall asleep in the cold so I always have the window open or ac on and it helps a lot
I anisotropic (hey that's a new word my phone just decided to teach me)... let's try again, this video is perfection, I trulyappreciate it's existence. I'm up. I've been up since 230a. It's 324a now. I am completely tickled by your tips, the way you presents them, the order you started each idea/practice/tip, & the playful verbiage you used & continue to use. You reminded me of several things I forgot trying a a kid, & I think I'll try them again. Also, this also lead me to ponder the fact that I might not sleep well any longer due to my being a grown as$ adult, so I no longer share a room with my emotional support sibling. Aaaahhh... the good ol" days.
I couldn't leave a comment without commenting my 3 things that you didn't list here, either because you already tried them & they don't work for you, or you might like the suggestions for their whimsical nature. The first, plays off another commenter. She stated that she listens to really boring educational audio. For me, it doesn't have to be boring, but must be both a comforting voice/person AND must be previously-listened-to content; ei: Stephen Colbert (any podcast or interview of his show or himself) , Trevor Noah (Born a Crime), Adam Savage (Every Tool's a Hammer), Barack Obama (A Promised Land), Michelle Obama (Becoming), Brandy Carlile (Broken Horses), Tony Shaloub Narration (A Short Account of the History of Mathematics), Rufus Wainwright (Road Trip Eligies), James Taylor (Breakshot). Another is to tell a story by using some small dark shadowed pocket or hole as a "portal" like a narnia cupboard to a new "land" & describe it in vivid detail to a captive, bored, possibly snoring, family member (spouse or child or sister). Holding an arm up in the air was one my Mom suggested while young.
Posting this mostly to others that might run across this & partly in the hopes that you have or have not tried any of this long-winded nonsense in your sleep journey. Right now I'm trying out using a fake flickering candle as my flashlight, because night lights are often too bright & tell my brain to wake up. Well, off to try sleeping again. Thank you for this video.
Brick jealousy is hard to overcome I wish you the best
Things that have helped the most for me:
1) Cold temperature. I hate waking up sweating.
2) Sleep mask. Complete darkness is great.
3) ASMR to wind down and put me in a different mindset.
4) I know we should strive for "natural" options, but taking melatonin and a tiny amount of doxylamine succinate has been AMAZING. I don't really even need a lot of it to knock out for a guaranteed 9 hours. If anything it's good to use periodically if you know you're too awake and will not be able to get a good night sleep otherwise. Doxylamine succinate has saved my sleep patterns from disruption more than a few times.
Side note: Anything that can lower your heart rate is probably good for sleep. My best nights of sleep are when my Fitbit tells me it was 10 or more BPM lower than my resting heart rate (70->60). Nights I have ANY alcohol result in me having a high heart rate the entire night, even if I slept the full time.
Melatonin is natural. I was going to suggest this also. 10mg
CBD oil under my tongue paired with a magnesium supplement (both by NED) have really improved my sleep. I was waking up at odd hours in the middle of the night as well, but since implementing this “nighttime routine” I’ve seen a major difference. Also listening to Weird History videos here on YT makes me doze off. The videos aren’t boring but it’s something about the narrator’s voice that just lulls me to sleep. Good luck w/ your sleep journey, Craig! 😴💤💤💤
Chad Brunswick (the) Dick oil?
Hmm
There are some nice podcasts of quiet people reading books, bedtime stories in other words, I like The Sleeoy Bookshelf because she reads classics and she's British.
Wow, i do the short story thing and it works pretty good. I had no idea other people did it. I've gotten to a point where i've got a writers block for this short story every night mater and my brain just says "screw it" and i pass out after i can't think of anything lol. Greatest writers block i've ever had.