A Bedtime Routine Isn't The Answer
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- Опубликовано: 8 июн 2024
- In today's video, we explore why having a bedtime routine doesn't always work for people. Dr K starts us off by discussing the stresses of going to sleep, how implementation of healthy sleeping habits can be the real challenge, defines what orexin is, and more.
Learn more from Dr. K in his Guide to Mental Health: bit.ly/3UrlsAR
Not sure where to start? Take our guide module quiz: bit.ly/47dGzKj
▼ Timestamps ▼
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00:09 - The stress of going to sleep
03:38 - The principal of Positive Deviance
06:45 - Understanding the Reticular Activating System
11:07 - Managing your emotions
17:24 - What is Orexin?
20:24 - Engaging your diurnal rhythm
22:21 - A new level of procrastination
28:12 - You need to remove the access
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DISCLAIMER
Healthy Gamer is an online community and resource platform for gamers and their families. It does not provide medical services or professional counseling, and it is not a substitute for professional medical care. Our coaches are peer supporters, not professionally trained experts, and they cannot provide medical service. If you or a loved one are experiencing an emergency, please call your nation's emergency telephone number.
All guests of Healthy Gamer are informed of the public, non-medical nature of the content and have expressly agreed to share their story.
#bedtimeroutine #mentalhealth #healthygamergg
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he got that doctors handwriting
🤣🤣
They take a course on it in school!
I can decipher it
That's how you know he's the real deal
"The stronger your desire is to sleep, the more it makes an indirect reference to you."
yeah, wrong "allude" xd
**elude
@@StandYourGroundHomestead***dilute
can't really blame the editor, the words have the exact same pronunciation but tbf the editor could've just googled the word
True. It's a minor error, but triggered my inner pedant, and I thought it was funny enough to comment on.@@IronShovel
I like to think of time spent just allowing your brain to process emotions and situations as "main story progression". It's only in this way that you move past being stuck and have the actual important realizations that make your life better.
I'm stuck in the tutorial stage, help 😂
FFXIV?
sometimes its just you worrying about pointless things even on a normal day
That's a nice way to put it
Yeah i hate sleep, its a such a waste of precious times but is absolutely needed for the body and brain to function. How we havent evolved into not neededing it idk
The story about vietnam is wild to me.
"Hey want some weeds and clams?"
"Nah bruh thats poor people food"
"Sir your child is LITERALLY MALNOURISHED"
Amazing how important our image of ourselves is
Yeah, that made me think of dandelions. Dandelions (leaves and roots) are incredibly nutritious. What do we do with them? Spray them with weed killer or pull them up and throw them away. (DO NOT start eating dandelions if there is any possibility that weed killer has been sprayed in that area. Weed killer persists in the soil for many years, and it's suspected to cause numerous health problems, including the bad kind of prostate cancer.)
Yeah like at least the people eating weeds and clams can say "I'm poor but at least my children are FED"
In other regions it's cars.
People here cry all day that they can't afford anything but they have an expensive car that just consumes all their money. I have a good bunch of examples.
It's almost comical. There is this slum but there are several expensive cars parked in front of the blocks. I lived in those buildings, so I know for 100% fact that the rent there was cheaper then the car. Even assuming they just paid it up front and did take out a loan. But let's be realistic, they took a loan.
People do all sorts of stuff that is entirely incompatible with my world view. Like taking a loan for a PS5. Things not needed for survival or making more money you simply don't pay interest on. Period. I play video games too, I know that there are cheaper options then a PS5. A lot of them. So I fully understand how bad of a financial decision that is. Just as bad as those cars, just on a smaller scale.
if their children are malnourished then the parents are probably even more malnourished, if you dont eat well you literally can drop significant IQ points because of it and you can make poor decisions as a side effect.
@@fgregerfeaxcwfeffece No kidding. I know a couple people that bought those stupid pickup trucks. They don't drive them because the gas cost is too high, so instead of selling the trucks and buying cars, they just bought the cars to drive and let the trucks sit out front of their houses for show. These are people who are in constant debt for vacations, concerts, fancy coffees, and what-not.
In a couple years, when everyone else has figured out that pickups are too expensive to operate, no one is going to buy them, and all the people who bought them to be cool will be unable to sell them and will be stuck.
You immensely changed my life.
Interestingly. All the different professionals have told me to do the different things Dr K. was talking about before.
They told me to go for daily walks, a walk at night, not be on my phone after 9, eat regularly, eat healthy, meditate etc etc etc. But they never explained *why it would work* or *how it worked*.
They never made me realise why and how its harmful to just watching videos untill I'm too exhausted to stay awake. And never gave me tools to deal with the stress in a different way.
I'm not able to do 4 hours of productivity in a day overall just yet, but im definitely going to try and get the first one or two hours of my day to be productive so I can start feeling that sense of accomplishment and hopefully my capacity will improve once my sleep improves!
That's why psychoeducation is an important part of a therapie. If you don't understand why something is good or bad for you, there is little motivation to change your behaviour.
most doctor or professional only rehashing a common myth, and
not from the real experience or testing.
most of them never actually experience that before, or treating themself.
therefore it won't work, and regardless of the outcome they just conveniently blame you
for your incompetence of not being able to sleep
I hate when doctors just say "oh, just exercise." They don't explain why it works, they may not know the science themselves, and they certainly newer explain how someone can go about DOING that. The patient assumes they need to get a gym membership or something. Like, no, just walk down the street and back or something instead of laying in a couch staring at your phone for 5 straight hours
But isn't that just common sense? I think we're very disconnected from our bodies and need to be told the obvious.
Its astonishing the number of doctors that just regurgitate what theyre told with no evidence to back it up. Ive absolutely been at a place where playing a pgone game helped me fall asleep and blue light or no blue light seems to have no effect on me. Going to bed at the same time just meant i would lie awake for hours in the dark. Im so sick of hearing about sleep hygiene like its fail proof
Dr.K timing and themes are absolutely surreal. Just as I was struggling with bedtime routine in some way
Same lmfaoo
Surreal is the word indeed, always pleasantly surprised of his timing
Me too. I really needed to hear this today
Same😂
I literally watched 3 vids about sleep schedule in a day all uploaded by different people and I’m struggling with this for like a month it’s like a wake up call
For a long time I've said "if I don't fall asleep listening to something, I'll never fall asleep because I'll be so full of thoughts" and this video is giving me a lot to chew on!
This is my experience aswell. If i am trying these sleep habits, i will end up just thinking about anything and everything all night. The less i do, the more i think, harder it is to sleep. Got no clue how to balance this. Physical exercise won't matter much either, i need to be mentally exhausted, that means multi tasking games,series,movies,youtube etc.
Watched "Why Does Today's World Make You So Unhappy?" next, now things got really complicated.
ive always been the same way but thunderstorm noises helped me on not so stressful nights. now i need other peoples voices in my head to fall asleep.
this!!!!
You Sir are a beacon of hope.
You gave me more answers than anyone I ever paid (or not) in my life. I wish you the best in life.
apparently the cause of sleep problem is Hyperactive mind, it's so hard to clear your mind & anxiety,
and have an Empty Mind that was suitable for sleep.
lingering thought is such a big problem, even a shocking event can put you into a memory loop.
wasting your processing power until you're no longer functional
the common solution is to Distract your mind, therefore you stop thinking of that thing,
and keep disrupting any thought that come to mind before the thought was fully formed,
until you've no thought left.
no thought was too important for you, because you can't take any action.
just disrupt your mind mercilessly
, even if that thought was important, write a reminder, write a note,
write until there was nothing left to write.
by doing this you solved your source of concern and anxiety immediately leaving you with empty mind.
it's like shutting down all the browser tab before shutting down your PC.
and some tabs are more precious and you don't want to lose that tab because you fear that you
can't find it ever again.
also, even with a perfect empty mind, if you drink coffee at a wrong time, it can still screw you up.
i also was in denial about coffee for so long, but, actually it made a big difference.
because no matter how empty your mind is, if the coffee is still in your system, you're unable to enter into sleep mode.
therefore, if you had a problem with coffee, just drink the alternatives
i suffer from this for like forever, it completely ruin my life,
and there are a lot of days where i wasted 6 good Hours just for trying to sleep, even after consuming melatonin.
it just very miserable and frustrating.
00:00 🛌 Having a bedtime routine alone may not solve sleep problems, especially when stressed about sleep.
03:38 🔄 Sleep hygiene recommendations like a consistent bedtime and no device use before bed are often challenging to implement effectively.
06:10 🧠 Understanding the reticular activating system (RAS) is crucial for improving sleep.
07:48 📅 Revenge bedtime procrastination occurs when the mind feels the day is unproductive, hindering the ability to sleep.
10:32 🌅 Controlling the first four hours of the day can positively impact sleep by calming the frontal lobes.
11:15 📱 Excessive use of electronic devices suppresses emotions, leading to increased stress and difficulty falling asleep.
16:04 ⏰ Allocating one hour for unstructured mental activity, like walking or journaling, before bedtime helps manage emotions and improves sleep.
17:41 🍽 Dietary factors, such as a high-fat diet increasing orexin levels and high-carb diet decreasing orexin, play a role in wakefulness and motivation.
19:23 🍽 Be mindful of having high carbs for dinner, especially complex carbohydrates, as they provide a carbohydrate load that helps with sleep.
20:36 ☀ Engage your circadian rhythm by spending time outdoors, especially in the morning, to signal to your brain whether it's daytime or nighttime.
22:32 📱 Beware of bedtime procrastination with devices, particularly cell phones, which has increased significantly in recent years, affecting sleep patterns.
28:17 🛌 Remove access to devices, especially phones, from the bedroom to prevent bedtime procrastination and improve overall sleep hygiene.
Timestamp guy comes in to save the day again! Thank you, my friend. Not all heroes wear capes ❤
Thanks
My experience; you need to have something to look forward to. When feeling good it doesn’t matter how I eat or the hours I spend on a device so much..
This. I always sleep more soundly if I have a *reason* to wake up in the morning. Whether that's plans with a friend, university, or even just a new episode of a series I'm enjoying on crunchyroll. Big or small, most reasons to get out of bed can be good ones.
this resonates with me. In most ways my life is way, way better today than it was 5 years ago, both on objective measures and how I feel on any given day. But I sleep much worse today, and I've separately realized that I no longer really have anything to look forward to. I'm through the big (positive) events in life except marriage/kids/grandkids, and while I haven't given up on those, none of them are something I actively feel hopeful about or like I can do anything about on any given day. It kinda just feels like what I'm doing now is how the next 50 years are going to go, more or less. I know that's not really true - things will change - but I can't really predict how things will change. So I don't feel that excitement about jumping out of bed in the morning that I felt for much of my life, even when things were going very poorly. I kind of think of things as, ok, yeh, I might do that today, but I could also do it tomorrow. Or the next day. No sense of burning excitement or urgency. I felt it for like 3 or 4 days in the past few months, but it died down very quickly.
Oh man. As a chronic insomniac who also suffers from chronic depression and anxiety I relate to this so hard. I get so agitated when I’m just lying in bed, not sleeping and endlessly ruminating
This sounds like me every night including the anxiety and depression 😣🥹💝
I love you both, let Morpheus hug you when is bedtime and he will protect you in the cape of the night.
I understand you, hope this little letter for you may help. ❤️🔥🌠🌌
By a lovely Stranger.
- Tirion Pendragon
May or may not be related but I'm schizophrenic and if I lay in bed long enough I start having raving thoughts. And it's always about unimportant things lol
Lately I've noticed I feel better if I watch the sunset, it really helps make the brain understand night is coming
Unfortunately this doesn't work that great when you live in a nordic environment where the sun sets at 4 in the afternoon 😅
Huberman lab has got a good podcast about the effect of light on sleep wake cycles which spoke about importance of viewing sunrise/ sunset. Seems like we have a dedicated system for detecting dawn & dusk light and it's a major cue for setting our body clock. If you are interested, you can look up melanopsin to find out more about it.
My brain watching the sunset: Oh, it's time to become the widest awake and most active.
My brain at sunrise: Time to go to sleep.
There is actually scientific proof behind your experience lol when intake the light from the sunset into your eyes, your body understands that's its getting late in the day and its time to go to bed
@mg_KEZER it so simple, yet we forget to do it 😂
I struggle with Bipolar disorder and I found sleeping 2 or 3 hours at a time helps with my insomnia.... My schedule is super whack, but thankfully I am self employed and can just work while I am awake.... I had tried everything for 3 years, sleep labs couldnt even help, no medication worked..... this has worked & it was just by me listening to myself and not taking advice from doctors who arent me
Apparently sleep disorders are heavily common within individuals who have bipolar disorder and adhd, I've got adhd and I know the struggle !! I've been trying to fix my sleep schedule for 3 years and I'm still having trouble !! There recently were nights where I would not sleep at all 😭 i will soon start melatonin meds and I really hope this works 🥲 for now though I'll watch this video
@@huehuehue1155dr tracey marks has a good video about this. pretty sure easy to find on her channel but in a nutshel - high doses of melatonin don't help to fix sleep schedule, only low ones do. it doesn't get dark in summer where i live so most ppl use it at least occasionally, me included, and still i didn't know that
The same thing for me, I'll sleep 3 maybe 4 hours and then wake up and won't be able to fall back asleep so I'll stay awake for a few hours and then sleep another 3 to 4 hours
Did you know that historically, people had "first sleep" and "second sleep" where mid way through the night they would wake up and do lots of things, like social time, eat dinner, do household tasks, religion, etc in between their two sleeps
@@draculastraphouse7863Same here, but ONLY if I'm sleeping before like 2am. So any time between 8 and 12. My body will not stay asleep but I can sleep consecutive hours and feel more rested if I go to bed past 2-3. It really sucks and I wish I could just go to bed at 10pm and sleep for 9 hours and be productive when I wake up😭!!
I feel so much relief this didnt give the same tired advice that has never helped me. Thank you for looking at this from other angles.
For anyone reading this: if you struggle please consider a sleep study. There are more affordable ways to get them done now. Please get tested for sleep apnea!
Summary:
1. Get stuff done in the first 4 hours of the day. You want to feel somewhat accomplished/satisfied, so the reticular activating system doesn’t keep you awake
2. 1h with unstructured activity before bed to process emotions so they don’t keep you awake - NO DISTRACTION
3. Eat a high carb meal for dinner
4. Remove devices from near your bed (and don’t use them 1-2 hours before bed)
Just wanna add that when you lay down to try to sleep, (w/out devices,) even when you can't ever get to actually fall asleep, just letting your body and brain rest is still MUCH better than not resting at all. And that's helped take a lot of the pressure off of "needing" to sleep for me, making the whole process easier and less stressful.
I've had sleeping problems since I was a baby, never really went away. Doctors did tests on me and my brain doesn't really produce melatonin at night and my REM phases are completely fucked up. Basically you need around 5 REM sleep phases and I got 1 of 2 maybe, at the end of the night. I also had sleep paralysis back then and it was terrifying. I have tried every single thing; from meditation to dieting, journaling, walking around at night, excercise, all sorts of things. Eventually I got on medication and I still am. I take melatonin to fall asleep and seroquel to stay asleep and keep me from having sleep paralysis. It has changed my life around! I've been taking it for a few years now and my mental and physical health has never been better. Sleep is soooo goddamn important. I've never been depressed anymore ever since I started these meds. I have a life now that is not dependent on 5 hours of sleep 😂
Sorry for my shitty English btw I'm Dutch 😅
@@TaMarAaQ there’s a med for keeping away sleep paralysis?! That’s new information! Did it help?
@@brittanykidwell9044
Looks like their doctor prescribed quetiapine (antipsychotics). That shit makes you sleepy as hell.
My biggest problem is that I *LOVE* nighttime. It's so quiet, the city skyline is just so beautiful, it's usually a much cooler temp, and it's when I just feel the most alive. I'm more cognitively "there" as it were.
However, I have a job that needs me to be up early. It's very easy for me to stay up too late and totally throw off my sleep, or worse, just get none at all. I even tried forcing myself to sleep early for over a month, but I *hate* mornings. I was able to start waking up on time, but I never enjoyed it and it actually started making me hate my job. So now I just let myself stay up when the mood hits because I'm going to be miserable in the morning regardless.
Damn wtf. Everyone said don't eat before bed, and here I was every day eating High carbs before bed and konking out cause it was the only thing that made me sleepy
honestly same, I eat a heavy meal and I immediately want to sleep lol, that's why I can't have a dense lunch at work or else I'll be useless for the remaining 4 hours of the day
@@rosieponeomg same
I'm supposed to wake up at 5 am to try and fix my sleep schedule for a new job, so of course I started watching this at 11:30 PM.
This was actually super informative and probably just did a better job at helping me sleep and learn how to set up a sleep schedule/routine better than all of those "My 5 AM Wakeup Routine"/"My 9 PM Bedtime Routine to Wakeup at 5 AM" videos that have flooded my feed simply because I need help doing that. Understanding what to do is a lot more helpful than watching someone do something you want to do. Tonight might not have gone the way I wanted, but now I know what to do tomorrow that will help me with my goal better than just popping a melatonin and hoping it works.
Thank you Dr. K!
take a hot shower and brush your teeth
Everything he's describing summarizes why night shifts work so well for me, specifically. I can say with confidence that I found my footing in life because of how it provided an outlet for me to be productive with certain things where as with any other job I could not. I have since been able to retain more consistency in many areas of my life because it fulfills what I couldn't normally do during my days in retail. Not just sleep.
Can you elaborate?
I’m interested too
What kind of night shift do you do, if you don’t mind? :)
Hi everyone! I'm so sorry for the late reply. I'll elaborate further. I appreciate your interest.
Basically, I'm a caregiver for children who come from dysfunctional families. My job is to keep an eye on things at night, and do cleaning at night for the day staff to do their part easier. It's essentially a foster family job with multiple people for different parts of the day. I wanted to do something constructive as well as recreative. Hence why life has gone well for me. I hope you find your position in life too!
@@kokoro_flow Hey there! I just sent a reply just now. Hope you saw it. Thank you for reminding me :)
OMG, I've had bloody insomnia for 2+ years, and I'm so exhausted I just have no energy to be tired anymore. I've always had sleep issues, but it gets worse and worse. And then, I watched a video about sleep hygiene. And then, I started going to bed and waking up every day at the same time. For 3 weeks I went to bed 10pm and woke up 7am. And with these 3 weeks, I got even more exhausted. I didn't even know it is possible to be so exhausted that I got. Also, my perfect bedtime hygiene did not change the fact that I have ADHD and cPTSD, which makes me unable to sleep all night long. Yesterday, I went to bed at my scheduled sleep time and later woke up. I thought it was morning. Turned out I had slept 50 minutes. After waking up 5-6 more times and going to the bathroom 2 times, it was finally morning. But as I decided not to wake up at 7 today as I just couldn't cope with the idea of waking up so early, I slept till 9:30. And I feel much better today than during those awful "sleep hygiene" weeks. And my psychiatrist is trying to convince me that I just have such a personality that I feel tired all the time.
Yeah, this is pretty much how "sleep hygiene" worked for me too. I would suggest looking for ways to intentionally get rest while you're awake; this helped my tiredness significantly and it's very possible to be too tired to sleep well, so you might manage to get over that hump and do better at night or in naps.
bathe outside in the sun for a few minutes, worked for me
You need a new psychiatrist. Also see if a doctor will give you doxepin to help you stay asleep and return to sleep
@@cunnylicious I live in northern Europe, so no sun for me. :) We go weeks without seeing any sun. The lady in the sleep hygiene video also said that after she wakes up at 6 am, she stands in the sun for 20 minutes and proceeds with her day. The thing is, sunrise is after 9 where I live, and sun sets 6 hours later. And sun is going so low that it's barely above the horizon. And when it's cloudy it's actually dark all day long and you can recognise it's day by saying that it's just a bit less dark than night.
@@ukchanak this is one of the downsides of free healthcare in my country. In some fields, you can choose which doctor to visit, as there are plenty of them. Specifically with psychiatrists, there's this issue that there are not enough of them and even getting an appointment is a huge achievement. In theory, you should be able to choose, but in reality, you take the one that has free appointment times. You can end up with a moron or an amazing one but can't really change when you see that your doctor is incompetent or does not understand what the issue is. I think mine is not an evil person, but she really does not understand the connection between sleep deprivation and chronic exhaustion and thinks I have a personality disorder because I get irritated easily when I'm tired. I, of course, have an option to go to private practices, but these are quite expensive. But after my last visit to my doctor, I think I have to switch to a private practitioner.
Such great advice, sleeping has (luckily) never been an issue for me, but getting to bed has always been such a challenge. "Revenge bed time" is so real.
As always, the quality and depth of these videos are simply too good!
The timing of this video is wild… last night I literally tried to pull one of my “sleep early wake up early to finish essay” thing and could not sleep and ended up sleeping in 😭
Different reason to wake up early, but same, bro😭
Waiting for part 2 of this video: How to create a wake-up routine to promote good sleep.
The Andrew Huberman morning routine is interesting if you wanna look into that, he's a neuroscientist. I don't really follow it but it would be interesting to see Dr K's take on it or just his routine and see what they do differently
I'm in such a bad sleep cycle and I can maybe have one good day/night a week... but then I throw it off again and keep screwing myself over! I would love a sustainable morning routine... or even just a reliable way to actually get up on time!
@@Prairiewench Thanks. I'll look for it.
@@Prairiewench I found Huberman's After Skool video on morning routines. It was really good, and totally doable. Thanks for the tip!
@@Jlroza28Dude, I started doing it yesterday before I started back at work after my vacation. It is awesome! It's pretty simple too.
I have had sooo much trouble with getting to sleep on time for years. It seems like yesterday was the beginning of a new chapter for me.
Check it out. Just search After Skool Andrew Huberman or Andrew Huberman's Optimal Morning Routine. Good luck. 👍
Dr. K is always rocking it! Thank you for being here for us!
I can agree with sleeping good at night if you do something during waking hours. Whenever I work a morning shift, I will usually be out by 10 pm or 11 pm on my own, but when I’m a late shift or closing shift, my body will want to stay up very late.
Couldn't agree more
I have a feeling the suicide stats are skewed because people are afraid of telling others they’re planning suicide for fear of being stopped & committed to a mental institution. I spent decades being suicidal & told no one because I didn’t want that option being forcibly taken away from me. This stopped me from seeking help. (Fyi: I’m fine now & took care of the issue)
A paradox that happens to me all the time is that if I try to go to sleep at the same time every day, even if I'm not stressed about tomorrow I'll start getting stressed that it's already past the time I'm supposed to go to sleep, so it's gonna fuck up my sleep schedule. And then that makes it even harder to fall asleep
One trick you can do is try to remember what did you do in the day. You can also go in detail if you want.
@@mauing what if I did nothing 😭
@@gomes7066 then you can try to remember the time you got up in morning time you brush bathing time etc go in details. Even if you do nothing you still do something at home like eating watching tv etc. You just have to try to remember what you did.
@@mauing aight thanks
If you are stressed that it is past the time, you can tell your brain not to worry because if you’re slightly short on sleep today, you can still power through tomorrow and then it will be easier to fall asleep at the right time. Even having 30 min less total sleep doesn’t mean you got less deep rem cycles which is most important for feeling good the next day. If you normally get 8 hours, try to take note of how you feel fine in a day when you only got 7 hours. Then you can remember it’s fine and it will help your brain de-stress so you can fall asleep.
As a visual learner, I deeply appreciate the return of the iPad during videos. It helps me understand and retain the info significantly easier compared to videos that don't have it.
What a timing dr K, I have been struggling with sleep and I found that managing emotions are crucial for sleep, it took me almost 4 years to figure that out. Gosh your videos are a blessing
Hey Dr. K really important question here but can you please make a video about your hair routine?
He's indian bro, you won't even stand a chance. People there sell their hair
@@okabeokuyasu2505 I'm Indian too but Dr. K makin me jealous
Over the last year or so I've removed all social media and undesirable content from my phone. I spend a lot of time on the bus and between activities thinking rather than scrolling and feel a lot more at peace than I used to, and I'm sleeping better. Easy to close my eyes when my head hits the pillow.
Yeah, sometimes it's more complex than sleep hygiene. I have had chronic insomnia since I was 3 years old (now 29 years old), and it has never once remitted despite medication, therapy, and better sleep habits.
I just feel that the constant battle for our attention by people or industries that capitalize on it is a losing battle because we based our lives on and around those distractions to a downward spiral for little to no gain.
Accountability
You had no life before anyway
I understand accountability and responsibility are important for growth and independence but there’s only so much you can expect from someone to achieve these things alone with no guidance or support. And not having a life from the start or never being able to make something of yourself doesn’t mean you should settle with your circumstances nor push yourself to have the “meaningful growth” that someone else would prescribe to you because they believe to know better.
So exciting to come back to Dr. K after a few years and find him still being genuine and helpful, great stuff
Dr. K & the crew at it again with making a video exactly when I needed it. Thanks guys! 💚
This really snapped me out into reality. Thank you again as always Dr K.
Whatever you improved about this channel and the content you create seems to work extremely well. The last time I checked in, many many months ago, the uploads around that time didn't gain nearly as many views as the recent ones at the moment. Now I am even more excited to check everything that I missed 🌱 Congrats for reaching more people with this gift! 🎁💪
absolutely amazing video, I hope I'm able to put it to good use. have been having issues with sleep deprivation, supressing emotions, and willpower all at once lately, so this is spot on. thank you dr k
Sleep has been a struggle for me since high school. I will try this advice and update this comment after a few weeks.
Thank you, Dr. K ❤
update: Staying productive in the first four hours of the day was a real challenge at first, but whenever I did it I found that it was way easier to fall asleep. I also started writing down whatever I was worried about on each day in my journal before I slept. At first I felt like there was no real difference. However, after a while of noting my anxious thoughts, I found that my mind was way calmer at night time. Definitely recommend these tips and really following through with them for a few weeks
What actually really helped me to finally get good sleep for the first time since my early childhood was something kind of weird: I started to go to bed very early and wake up early too. Early like 5 am. Before, I would go to sleep at around 3-5 am and when I woke up at noon, I really struggled to get out of bed because I felt terrible. It's called morning anxiety and it can make you get glued to your bed while you scream at yourself to get the heck up.
I realized that I can fall asleep and get up way faster when I know that I wake up at a time where no one else is awake, where it's dark outside and I can be productive without feeling the need to hurry.
Few weeks. Did yah?
Any updates?
thanks for the reminders! I've made an update now 🙂
Dr. K always posts a video that matches what I'm dealing with or struggling at.
I wonder what 18$ movie Dr. K. Fell asleep at 😂
Dune
Incredibly, I learn something new each day with this guy. May your channel grow to 10 million subscribers with such good content!
hands down the most helpful video ive seen on this, been a problem for years
The way this clip is cut makes it sound like Dr. K is endorsing the strategy of looking at screens till we're zonked out - at least I see many people in the comments who took it that way. However, Dr. K's actual advice is very different. I recommend checking out the long video if you are curious.
That's actually a good video, didn't expect much from it but as someone who tries to manage impulses it actually hits the point really well.
Fantastic video. I think this connected a lot of dots for me. I'll try to implement these well. I took serious notes on this one lol.
I don't go to bed at the same time every day, I use devices just before I go to bed and have no trouble falling asleep at all. What's my trick? Two things.
The first part: go to bed when you're tired. I know this sounds incredibly simple, but most people don't do this. Most people either go to bed even though they're not tired at all, but because they think now is the right time to sleep, even though their body thinks otherwise. You can't force our body to be tired by flipping a switch, it's either tired or it's not, and if it's not, it sees no reason to sleep. On the other hand, many people are clearly tired, their eyes are small or maybe even burn slightly, their head hurts, they yawn, they literally fight to stay awake, but they don't go to bed. And why? It's too early, there's still work that needs to be done before tomorrow, they just want to finish that one task or continue watching the rest of their favorite show and so on. Even though their body is telling them that now is the right time to sleep, they ignore it because again, they think that their conscious mind is in control of this issue and they can tell their body when to sleep and when not to sleep, but that's not how it works. When your body says "time for bed", you need to go to bed.... Immediately. Not in half an hour to do some task. Forget what you just did and go to sleep.
Part two: Don't keep yourself awake. Regardless of how well you sleep, there are two things that will keep you awake. Physical exercise and intense thinking. No one can sleep if their body or brain is constantly active. Lie down, stop moving, stay calm, breathe slowly. Now your body is ready. Then all you have to do is switch off your brain. Stop thinking about problems, stop making plans for tomorrow, stop going through lists or doing calculations. Do you know why bedtime stories are so effective with children? Because children stop thinking about anything else, their brains just focus on the story, and it's not much work for the brain, it's actually a boring task, so the brain keeps switching off until the child falls asleep. This also works for adults. Close your eyes and make up a story in your head. Imagine you live on a desert island, you travel through space, you live in the Middle Ages and you are a hunter in the forest. Whatever you can think of, and tell yourself the same story over and over again, night after night. Why? Because the repetition of the story makes the task boring, and doing a boring task allows your brain to relax. At the same time, the story keeps you from thinking about anything else, and that's the real key point.
I find that physical exercise can help me sleep. But the simplest thing is to use sleep balm on my wrists, inhale deeply (in through my nose and out through my mouth) and I'm gone within 15mins, often sooner.
I often tap using EFT on an app. That works quite well too. Using EFT to improve sleep quality and reduce insomnia is the biggest category on there..............
This 100% maps to my experience. I need a productive day and to mentally unwind if I want to fall and stay asleep. I think part of the issue is that sometimes my brain has too much momentum and its hard to lay there with my eyes closed and not feel discomfort.
Indeed
This is actually really helpful for me and triggered me to set app times to get my horrific screen time down and away from distracting from emotions. thanks for share Dr K
This is the best sleep video I've seen. Such good explanations about 4 tips. Thank you!!!
It's always a good day when Dr. K uploads!
Much needed advice. I downloaded this to watch a few more times so I'll be better informed to implement these strategies. Thanks!
I can't thank you enough for your videos sir. You've really transformed my life completely. I've been watching your videos for a long time now and there has been a big positive change in my life.
I watch them too but nothing changes why
@@tarunrao8660 Look up: I Watch Your Videos But Never Change My Life by: HealthyGamerGG
@@tarunrao8660 skill issue
@@tarunrao8660 because I reflect on them for a long time and start to apply them to my life. Overtime, I started to see big changes. It happens over time. It's like reprogramming your subconscious
@@tarunrao8660 Well, do you actually do ANY of the things he's suggesting, or do you just watch the videos? You can watch hundreds of hours of Dr. K and maybe get 10% better from just learning, but if you don't actually USE the advice you might aswell spend your time doing something else.
falling asleep has been such a struggle for me, and this explains so many things to me, in ways that a lot of the current, popular wisdom doesn't. i look forward to putting these tips into practice. thank you for the timely advice!
damn that was way more useful than any sleep tips video i have ever watched
I went through high-school sleeping from 2am to 7am. It fell into a rhythm of being manageable most of the time and very unmanageable other days.
This was super helpful thank you I'm going to do this today.
Thanks, it was extremely relatable and I hope your advice here finally will help me fix my sleeping schedule.
What a great idea for dealing with sleep hygiene and daytime procrastination together. I get tons of motivation when i find myself in two birds with one stone scenarios.
I've had this issue for the vast majority of my life. I sleep during night from pure exhaustion and I keep awake during the day using caffeine. I gave up trying to fix it a long time ago but now I'm going to give it another chance. Your way of bringing science and rational reasoning to the proposed solutions really helps to convince that this could work! It's not like I haven't heard take an hour walk every day before, I even heard that from a therapist. But when one suggestion doesn't fix the problem it's easy to lose faith in it and I end up not in control again.
Thanks for this video, been struggling to fix my sleep for months
Interesting but insightful. Thank you Dr K. You deserve every bit of happiness, content and peace in your life for how much you help others.
OMG, you are a genius! Most sensible advice I ever heard!
I follow Dr. K more for edutainment, because many of the issues are actually past me these days, but this one hit home. My sleep schedule is terrible, and those suggestions make sense and feel doable. I'll try them for sure.
thank you so much ❤
I needed this soooooo much omg
Most of the time I’ll struggle to stay awake at around 6 pm but then once 10 pm comes around, I’m wide awake. I think it’s because the sun sets around 6 which tells my body to sleep and then when I don’t, my body goes into staying up mode
Same thing happens to me.
I used to go to bed at 10 pm and woke up at 6 am when I was 12. The first thing I did when I woke up was to study for one hour and then start the day. Watching this video made me realize that I was really productive at the first 4 hours of my day. And falling asleep was never really a problem. I hope I can regain my long-lost self discipline, daily habits and sleep schedule. Thank you for the video.
not only is the info great, the delivery is so effective 👍🏼
Ironically i watched this while very sleepy and getting ready to bed and now im actively thinking about it and not sleepy. Thanks Dr K.
Dr K spitting truth every day🐱 this is literally me, some nights I just can't sleep because I was not productive enough during the daytime😿
I just discovered you again, I gotta say that my favorite joke you do is the strong accent person explaining something silly/ in a super happy positive tone
Contributing other tips:
• Earplugs for sound sensitive sleepers - pick something soft and comfortable and at as high a dB reduction rating as possible, soft counter to watching videos
• Eyemask - to block out light, pick something you will love using to act as a useful soft counter to increase device use friction
• Comfort - temperature, mattress, blankets, a teddy bear, some gentle stretching to relax
I couldn't handle sleep mask that well and keeping it on my head so I bought blackout curtains for my room. Great decision. Getting a mattress topper was much more affordable than a whole new mattress but I still needed to invest in a really good one (tempur pedic I think) and that helped a lot too. And being a goldilocks about the temperature, sleeping in minimal to no clothes but then plenty of choices of blankets for when cold and a fan I can turn on when hot has helped a lot. Mostly much easier when sleeping alone and not bed sharing. But yes all these things are so key. I can't handle the feeling of earplugs while sleeping most of the time but my dad swears by them. Etc etc
Good earplugs are awesome, even more so for those that are hyper-sensitive as opposed to those that are highly alert to sounds even while asleep (if that sounds like a distinction without a difference, it isn't, it's just not intuitive to explain). If normal earplugs help you sleep it's worth considering a referral to an audiologist to get custom ones made. They're an absolute game-changer, if not pretty expensive.
Babe wake up Dr K. just dropped 🔥
I took a page worth of notes on this, thank you Dr. K
Thank you Doctor K, It started with you and now I'm able to move on
I don’t have problems sleeping and so many things you’re shared makes sense (I.e. I do painting in the evenings as an unstructured mental activity & I always do household chores within the first 4 hours of the day). I never rationalized why I did it but your video helps to identify good habits to reinforce this year, thank you!
Thanks!
I love how your accent amps up and you do the head shake when you roleplay 😂
Thanks for this great video! Lots of good information and some of those tips I have used from watching your earliee videos. What comes to eating carbs: For me as type-1 diabetic, I have to limit my carbs close to bedtime, because it fucks up my sleep and makes my dawn phenomenom way more glucose increasing than if I do intermittent fasting and eat most of my carbs in the early hours of IF schedule.
Dr K, it's like you know exactly what I need to hear every time.
So glad I discovered this channnel.
If none of this works for you (at least, works well enough to relieve your issue), try treating your ADHD, I notice theres a direct correlation between my ADHD acting up and difficulty sleeping
that's very interesting. I personally usually _don't_ have trouble sleeping, despite adhd, but I noticed that it may have to do with me using yellow light lightbulbs - my brother uses bright white ones, and that kind of light wakes me up
This is so true, i have had several times ahen i wake up, amd i feel like a complete different person after building myself up the night nefore, i end up telling myself " where is that person that was all confident, and feeling unstoppable"
Andrew Huberman explained the neuroscience of sleep basically and recommended something like at least 30 minutes direct sunlight in the morning and one hour of darkness at night. He goes in depth about why. Unsure about going outside at dark but it makes sense. We should also wall barefoot on the earth from what I've heard
Amazing! Dr K speaks in such a no baloney fashion. It reminds me of the fat Tony Nassim Taleb refers to as the one who has real wisdom. Every advice worths gold in weight and deeply resonates with me.
For rare times when I have to get up early and do something, I feel accomplished before lunch that the day is not wasted. Similarly during college, the harder we studied the night, the later into the night we played Dota. Our brains certainly have a sense of how much we need to do before we feel done.
It equally experienced that how screen has the ability to numb our emotions and senses. We cannot have enough of TikTok specially when we are having a terrible time.
Growing up witnessing my Dad fell asleep after dinner(rice is our main food) and woke up at mid night and start watching TV is another great testimony of carb helping sleep, sometimes even a little prematurely.
Thank you so much for this video, it helped me with addiction so much. I just installed a password on every app im addicted to and now i have this extra moment to this if i really need this. And now i can decide to spend my time or not. I needed this so much thank you
Reflecting on this, it really does seem like all this would hold true for me.
The only thing that doesn’t is mobile device usage at night. Anything is an adequate distraction, be it a book, a project, a chore, etc. My device usage is also usually reading as opposed to algorithmically presented content.
But I think this goes back to your first point of having a productive day in the morning. If my brain hasn’t had something to do or think about, it wants to get something in before I sleep.
As adhd with no medicine it's so hard falling asleep sometimes 😂
Indeed. In the beginning, taking a small Methylphenidate dose before bed was the best thing to put me asleep like a little baby. And it has the advantage of no hangover due to just increasing melatonin secretion.
@@visibleninja2576That is such a ridiculously bad idea. Methylphenidate is a Dopamine reuptake inhibitor. Your not sleeping your just passed out in a vegetative state if your taking that before bed. It is literally a stimulant. It 100% damages your sleep quality no matter who you are. and it's really surprising their is someone claiming that it helps them sleep but that's the internet for you.
@@Wendigoof474remember it depends on the person. my meds just keep me awake
True lol. What has been helping is buying a manual timer and “Respecting it” meaning I have to be done with what I’m doing when that time goes off. If I need extra time then I add an extra 2 minutes, but only if I need to. Also NEVER SLEEP WITH YOUR PHONE NEXT TO YOU. The ADHD mind will sneak its way to have your phone next to you.
My mind always found a way to have my phone with me since I was watching or listening to something before going to bed. Try to make it a habit to put your device in another room or make it hard to get to the device if you need it in your room.
@@Wendigoof474Talk with your doctor that prescribed it to you before experimenting. Learned the hard way lol. Almost had my meds revoked. Luckily it was only my 1st month on Adderall. IDK much about concerta other than it lasts longer than the IR adderall I take. But I notice I can sleep easily on them. I take the last dose around 6:30pm and sleep at 10:00pm. I take x2 15mg a day. But like always, make sure you speak to your doctor. Everyone is built different.
my best sleep technique so far is listening to podcasts an hour before bed so im not stressing about my life. then when i go to bed i listen to a podcast ive already heard so my brain isnt trying to stay awake to figure something out. i feel like i slept better with rain sounds than voices.
I’m problem isn’t going to sleep it’s waking up. I don’t have the will power to stay awake right after I wake up
Same, I just discovered that I actually need way more sleep than I thought. I used to sleep about 6 hours and I never could get out of bed, now I really make sure I get precisely 8 hours of sleep. I'm sure I get enough rest and have enough time to go to sleep at my own pace (not having the stress of oh shit I gotta sleep otherwise I'll be dead tomorrow) and basically I make sure that I never snooze the alarm because by snoozing you basically teach your brain that it can ignore the sound because you can sleep longer. And I think because I sleep exactly 8 hours every night my brain now is kind of used to waking up after that. And to wake myself up I listen/read the news and put my phone on high brightness to force myself to wake up 😂
What has helped me is to make a hype playlist so my thoughts don’t focus on the negative thoughts. But make sure the music isn’t matching the emotion that is keeping you in bed. I play rocky after I wake up haha. It really makes it easier to wake up
Oh, that's because life is dog shit, and nothing is better than being in bed.
Respect and thanks.
It's great to listened to such stuff even when you don't have presented issues. What happened to me many times is that I had my own habits and routines that have worked for me very well but were considered unorthodox, unhealthy or bad. And people around me were constantly talking me out of my ways because they were taught and convinced what should and shouldn't be considered healthy. And because those were multiple people I interacted with on daily basis, and they guilt tripped me because "they are worried about me", at some point I gave up. And my life became worse. But if I knew why my ways are good, like it's explained in this video, I would not gave up to them because I would have arguments to tell them it's them who are wrong.
Yes! This is perfectly timed.😊
You tell us things no one else does and that's why you're the best.
One thing I do with my phone is having it play a three hour calming sleep track at bedtime.. my algorithm has even caught on and starts queuing up such content as my bedtime approaches
One of the only useful things that've come from the algorithm