HI! I need your help!!! What are some things that you do to fall asleep at night? And if you wake up in the middle of the night, how do you get yourself to fall back asleep?!?!
Cry, the minutes turn into hours and I slowly fade to sleep, and for the second part, it’s usually to go to the bathroom, so I’m still half asleep so i basically pass out as soon as I lay back down.
i’m normally pretty tired by the time i go to sleep but i’ll just start to kinda calm down and focus on breathing then imagine a dream scenario where it’s in the back of your head then drift asleep
It’s hard when you’re in one room all day. But generally practicing good sleep hygiene will help. No electronics two hours before bed. Try not to do anything else beside sleeping in bed (your brain starts associating other things like reading or studying then you won’t be able to sleep). Light exercise. Start and calming night time routine (like for kids when we read them stories and tuck them in - our brains need to wine down even as adults). Anxiety also plays a major roll. If you haven’t tried journaling - I highly recommend. Research shows that it not only decreases depression and anxiety but it helps you feel better when when nothing in your life has changed. Also boost your immune system. Write down 3 things that you are grateful for (be as specific as possible - ex I am so happy I saw Wyatt and London dancing this morning, it made me smile). Hope that helps. And yes girl you’re killing it ❤️
As someone who has struggled with this sleep issue all their life, I hope these tips that worked for me, also work for you. 1) I keep my phone charging at the opposite side of the room 2) I try to refrain from using technology an hour before bed, but I honestly can't meet this goal most nights due to all of my school work being on electronics. 3) I turn off all of my ceiling lights an hour before bed and turn on a dim lamp 4) I take 30 mins to wind down every night and do the same things EVERY night. I take 30 minutes to wash my face, brush my teeth, and listen to a chapter of an audiobook. I think creating this habit and doing it every night helps my brain produce melatonin because it knows That I'm preparing for bed. 5) I can also recommend only using your bed to sleep in. Don't study or watch TV in bed. It's hard when your bedroom is also your office, but this has TRULY helped me fall asleep faster and stay asleep. Also, I wanted to thank you for keeping these videos raw and true. You have helped me greatly over the past few months. I wasn't taking care of my mental health. I wasn't taking enough breaks and was pushing myself too hard. Once I started being kinder to myself my mental health and grades improved tremendously. You have truly changed my life, thank you.
It's crazy to see that your last week's vlog showed how you didn't have much motivation to do ANKI and work on your lectures. But in this vlog, it was like you were awakened by a motivational slap across the face and got work done! We all have those days and sometimes our bodies just need a mental and physical break once in a while. Eventually, our bodies will recharge and go back to normal :) so to anyone reading this and currently in a nonproductive state to complete anything.... you got this! Your body just needs to recharge! Hope you're able to sleep better at night, Rachel!
@@sevvalbasak1134 anki cards are like study cards. At first I didn't know exactly what she was talking about. I was like what the fuck is an anki card???🤣🤣🤣🤣🤣 But than again I saw the video she did about anki and I am all for it. Especially when I have to take philosophy over again and I hate it
THIS HAS WORKED VERY WELL FOR ME: - Rachh, listen. First things first, you have to make sure you give your eyes and body a rest from the screen time at least 30-45 minutes before you go to bed tho 2 hours is the recommendation (but lets be real, no one does that). - Another thing that you can do is to meditate. Many times people may not know what they are subconsciously or unconsciously thinking but they could be overwhelmed. Since you don't know/remember it, you could meditate to get rid of the unnecessary stress that may be accumulating in your brain. You can just search up meditation music or just meditate by talking your feelings out about everything while staring at a lit candle (it helps improve your eyesight). - Also, last but OBVIOUSLY not the least, make sure you go to bed at regular times. Not like 8pm one day and 12am another day. Be consistent and make it easier for your body to adapt to. I know its easier said than done, but I am trying to do my best in all these aspects too, so lets do them together!
I agree with the meditation, whenever my mind is racing and I just need to relax, I listen to this video and I've never actually made it to the end ruclips.net/video/y8LIbeKQ60U/видео.html
things that help me sleep and feel less stressed in general: -no phone before bed -instead, read!! -practice meditation (as a pre-med student this has kept me always feeling okay!) -drink sleepy time tea before bed -always remember to take time for yourself
As someone who has never really been a good sleeper, I highly recommend reading just for about 10 minutes before bed, then when you actually get into bed, listen to a short meditation (usually 2-10 minutes, I really like the Headspace app for this) to get you sleepy and your mind more clear/calm. If that still doesn't work, I recommend taking very deep breaths to kind of simulate the way you breath when you sleep and it seems to trick the body and mind into falling asleep faster. Hope that helps!
Teach me how to be excited for boards too cos I'm struggling haha. Anyway for sleeping, here are some things I've tried cos I get so anxious sometimes and that messes up my sleep schedule: 1. Try working out and having a warm shower afterwards before heading to bed. That helps me calm my anxiety and also workouts at night make me really tired esp after a long day haha 2. Try chamomile, yogi and other calming teas. 3. Have some calm/slow music playing close to you before you sleep. Hope these help and you're able to get back to resting well. 💕
I was the same way a few months ago. The thought of going to sleep terrified me, and I didn’t know why. What has helped me a TON was separating my work and study space. I used to do my Anki in bed, but I now do it at my desk. The best part is that I can fall asleep in a minute now since my brain associated bed with only sleep. Hope this helps ❤️❤️❤️
I've had trouble sleeping before too, but the "Sleep" playlist on Spotify literally turns my room into such a peaceful little sanctuary and literally lulls me to sleep every time.
Me who's waiting from the beginning of the week and be like "shes filming right now 5 days to go" your content is actually nice and educating and fun❤❤
Wow, this is crazy! I just got accepted for an internship at a dermatology ward (not an American med student) which further motivated me to specialize in derm and now you upload this! Talk about signs I guess haha
Hey Rachel! I feel you, I went through that fase where you can’t stay asleep or you are having problems falling asleep. As you, I’m a second year medical student, what I did was do some yoga before going to sleep or do some light reading (that isn’t related to school) for about 20 mins. Another thing that also helped me was knit or crochet a little before bed. I hope these tips helps you. Take care. 😊
i’ve been using headspace to fall asleep & fall back asleep and it’s honestly really helpful ! like they have some simple sounds to doze off to but also like courses if u struggle with waking up in a panic or stuff like that.. it’s honestly SO worth checking out. has made my mind a whole lot healthier
Hi Rachel, I also wake up feeling scared and hearing a noise in my room. What I do is to make sure your room doesn't have any hole that bugs or sounds can come through like window and also block the bottom of the door with the tower because, for me, that's the only place that the bugs can come to my room, make noises and scare me. Once I block everything and I know that it is safe, I sleep very deep. ;)
Commending you for showing yourself quarantining from your roommates and getting tested, I have recently gone through the same thing after an exposure scare and it’s really great to see a RUclipsr dealing with this the right way and inspiring me to keep calm and do what’s right. As a college student it is sometimes hard to decide to miss out on things because you don’t want to be the reason COVID is spreading. So seeing you do this makes me feel like I’m not alone!
It’s great to hear you are learning coping mechanisms in school! Psychology is often not given enough credit. EDMR is used to treat PTSD (usually) but is also used for Anxiety/ Panic Disorder. Love watching your videos sending positive thoughts and prayers! - Future Clinical Psychologist (Hopefully)
When I was a student and had trouble sleeping from stress/anxiety, for awhile I had to take medication to calm down and honestly that majorly helped me sleep when I was on the verge of panic attacks all the time. This year when I’ve had trouble sleeping from all the stress of the world, I started going to therapy once a week (on FaceTime appointment type of sessions), and I swear that helped so much. I started therapy in mid-August and since then my sleep is worlds better just from talking to a professional and sorting my brain/emotions out. Things like reading and meditating before bed lately have me sleeping well too, I use the InsightTimer app (it’s free!) and they have tons of nice sleep music and other really calming music and guided meditations (the people’s voices are always so soothing). Hoping you have better sleep soon! ☺️
I can feel your pain! I'm 18 now, and been struggling with insomnia since I was +/- 10 years old... My father's tip is always to take a long, warm shower (not the kind that wakes you up, but the kind that makes you a little drowsy). Sometimes, having a toned down, deep but calming talk with someone can really help too. You could also try reading or listening to an audio book. My (adult) friend always listens to the same fairytale before bed, and it really works for her. Oh! And meditating can really help calm your body and mind down before bed, but I actually use it more during the day as a little pick-me-up since I'm always tired, haha.... Hope you get over your sleeping problems
As an insomniac, I know the struggle. So, for sleeping. Make sure you have a good night routine in place and that you have good sleep hygiene, don't do anything else in bed but sleep basically. Do daily meditation and yoga if you can. I think maybe the stress of medical school is really taking its toll on your sleep. But by getting in this new, calm mindset yoga and meditation can give to you, maybe your head won't be so busy at night and you can just turn it off. Usually I also keep a chill book on my nightstand and I read with a soft light until I feel my eyes getting heavy.
HEY! MS 3 HERE... About the sleep issue, I used to have that problem. I would say definitely stop using electronics near bed time, or purchase those blue light glasses, I have mine from Warby Parker, they definitely helped. And give yourself a schedule, I was never a morning person, but decided to start waking up at 4AM, going to the gym at that time, and studying until about 3pm, after that IT IS LITERALLY REST AND RECOVERY FOR ME, and that new wake up time, actually makes you tired, you'll be sleepy, it will feel good to go to bed, and you'll feel rested, because you will fall asleep earlier, and ALL WITHOUT COMPROMISING YOUR STUDIES. HOPE THIS HELPS. OH AND NONE OF THOSE ENERGY DRINKS, LIKE EVER!:)
When I was a kid my dad taught me a relaxation method. You start from head to toe and close your eyes, start to relax every part of your body your scalp your ears your neck , shoulders and all way down to legs and feet. It’s simple but it works, hope it helps u
I remember telling my husband about why poop is brown, etc when I learned it in school. I am a dental assistant now but accepted into nursing school, so he hears about a lot of yucky stuff! I love your channel, Rachel!! 💕
Girl I FEEL YOU!! I'm a first year medical student and I started the year with panic and anxiety attacks that I couldn't control and I didn't know why I was having them. What I did and I still do is: stop looking at the screen so much (take a break before bed), try to exercise more during the week (30 minutes workout is more than enough) and especially I take 2 drops of CBD oil before going to bed (bought it on Amazon) and let me tell you I can sleep at night, I don't wake up at 5 in the morning with anxiety and I'm more relaxed. (Also my dad takes this oil because our physiotherapist recommend it for his descaling of the heel to manage the pain and also for stress)
Yay! i am always so excited to hear your words. You make my day better just by being yourself and talking about things that you love! Keep up the good work and positive attitude.
Your videos are always super relatable and validating for me (OMS I). I had an OPP competency, a final exam, and our final SP this week. Things are super easy with respiratory right now, but I am definitely feeling the burnout. Thank you!!
BLUE LENS GLASSES!!! I was having the same sleeping problem and my psychologist suggested them - they’re amazing! They seriously help so much, especially when ur looking at a screen all day ♥️♥️
I had this problem in my 1st year of medicine and 2 things helped. first I controlled the amount of coffee I drink per day and never drink it late second I tried to do things that are fun and relaxing late at night. so I'm either doing light studying or watching osmosis videos or reading a novel or something. this was a great thing because heavy studying or question banks used to leave me very unrelaxed and having hard times sleeping.
Production of stercobilinogen started with hemolysis producing heme and globin. Heme converted to unconjugated bilirubin which is transported by the blood to the liver. In the liver it becomes conjugated then to the bile ducts where it is converted to urobilinogen then to stercobilinogen.
Hi I'm a pre-med student. I'd suggest taking GABA it really helps calm the mind and its helped me personally. Another thing to look into is 5-HTP, its also been helpful
Your videos always help me through a tough week and motivate me to keep going when I just want to give up - you're so inspirational and hardworking that it makes me want to do better for myself and put in extra effort to get where I want to be. I'm so glad I found your channel when I did. Thank you for your content and just being you!
I'm not gonna talk about electronics and not drinking coffee too late in the day and all that, because I'm sure you already know it. I've been suffering from anxiety and panic attacks because of some personal stuff in my life. It was causing me a lot of stress, and usually, when that stress was combined with uni-related stress, i.e. approaching finals, etc., I would just stop sleeping. I'd fall asleep around 3-4 am because I physically couldn't fall asleep and then I'd wake up around 7 am, spooked by some noise, like a car passing by, or even wind. It took me ages to figure out how to fall asleep. the only things that helped, and are still helping is sleep sounds (ocean waves usually work best for me, but you have to experiment with what's going to work for you). I would also count backwards from 300. Each time you get mixed up, or your mind wanders off, you start again at 300. Eventually, you're so bored that you fall asleep. For waking up during the night - the only advice I have is having the right temperature in your room. I tend to wake up often if I'm too warm. If I wake up and I'm scared, I use a 5-4-3-2-1 Coping Technique or I think of my Happy Place (a scene of a surrounding that makes you happy) and I visualise it in my head, including all the shapes, colours, sounds, smells, etc. Both techniques take a lot of practice, but once you get them right and are confident in it, they will start working.
8:33 the red pigment Hemoglobin is destroyed after 120 day in spleen. The Fe2+ ion is stored in Liver and tne heme part is converted to Bilirubin and biliverdin there. This two pigments help in fat digestion. After that the Bilirubin is converted in urobilin which is the cause of the yellow color of urine and biliverdin converted into stercobilin which is responsible for the brown color of stool. I am preparing for medical entrance examination. So I already knew this. 🍒😇
Sleep stories - the calm app, meditate right before bed, ASMR all helps me sleep. The calm app is kinda expensive but I’ve never stayed awake through a whole sleep story before so that’s my 100% guarantee :) trouble sleeping is never fun, I’m sorry Rach :/ meditating before bed has also helped me even though I hate meditating lol. Even if I do a shitty job meditating and think about everything I have to do instead of the meditation, it forces me to try to calm my body down, which has made falling asleep and staying asleep easier! Love you so much, I really hope this helps. ❤️
I have anxiety and when I'm stressed it really affects my sleep. I talked to my psychologist about it and she said that trying to sleep when you're anxious and stressed makes it harder to fall asleep and then you get more anxious about losing sleep... a vicious cycle :( When I can't sleep, I get a huge glass of ice water (hydrate and cool body temp) and go to a different room to play solitaire or do a crossword which keeps me from overthinking about the sleep I'm losing, so I gradually relax and get naturally tired. Also since I'm not in my bed I don't associate it with anxiety and not being able to sleep. Sorry this comment is literally the length of a chapter book but I hope this helps
I actually had the exact same problem. For two years I averaged 3 hours of sleep, and getting to sleep was another burden because my mind is chaotic. I was paranoid out of my mind and used to see people outside with knives, hear loud screaming and footsteps in my home that all WEREN’T there. For falling asleep, I listen to slow music that I put in a playlist and wait until I hit the peak of tiredness (usually takes half an hour to an hour) and I take off the headset and put it on a small table aside from my bed. I’ve grown out of the extreme paranoia now but whenever I do hear those loud sounds, I flat out ignore them and know they aren’t real. If I wake up and can’t sleep in the middle of the night I’ll again listen to slow music until I hit peak tiredness. The best advice is to use your imagination for the music you’re listening to to paint a picture of calming places such as beaches and botanical parks.
What helps me sleep is going on a walk outside sometime during the day or evening and journaling if I have a lot on my mind! I also try to stay off of my phone and social media for an hour or more before bedtime :)
I think one thing that goes so underrated is practicing daily meditation! You can do it before bed or after waking up in the morning (or both) but it really is so helpful in clearing the mind to be able to stay asleep! It's just like creating time during each day to let the stressors and anxieties exist and be calmly accepted/acknowledged instead of pushing them down all day so that they surface when your mind is more quiet.
I'm so happy for you for being able to pull through. I struggle with finishing more than 1 lecture a day (including taking notes + anki). How do you manage to finish all your anki cards and go through many lectures in a day? You motivate me so much and I hope to learn more from you.
i use the headspace app and it’s so helpful... the sleep casts can help me to fall asleep and then there are 10 minute sos meditations to help you fall back asleep when you wake up. I have the student version which is $10 for the whole year and i’m sure you can get that with med school. good luck!
As someone who has always had trouble sleeping...sleeping with an eye mask, using earplugs and doing something that males me really happy before going to bed helps me a lot (like calling my grandparents, watching puppy fails, etc). Hope you get better......if nothing works.....taking a supplement with melatonine helps a lot (as I am sure you can understand why) that is usually my hidden weapon. Lots of love and hope you can reast will.
Thank you for the tip to deal with anxiety! I'm very high strung and struggle to get out of my own head most of the time so it's super helpful to have something grounding me. As always, you continue to inspire and encourage me! Lots of love!
From what I've learned at university, the best way to initiate sleep is by gradually dimming the lights. I know you probably stay late, but the closer you get to your sleep time, the dimmer your lights should go. Keep in mind to lower the computer screen brightness as well to compensate. Also if possible, at the night mode on the computer to keep blue light from emitting so much. If possible get, blue light blocking glasses. Also cooling up your room helps as it helps to lower your body temperature. As for staying asleep, use a weighted blanket or maybe put a pillow on your back if you sleep face down. Just some advice!
I also play white noise music and have it set to turn off after an hour, but keep it low that way it doesn't distract you. Also do not think about why you can't fall asleep, as it will further prevent you from falling asleep.
I see plenty of people have already suggested sleep hygiene and relaxation tips to help you sleep. One other trick you could try is having a warm shower or bath shortly before bed. We need to drop our body temp slightly to get to sleep, so the vasodilation from doing something like this can help.
Calm Powder, essentially magnesium has helped me paired with melatonin when it’s an especially rough day. Sleep mask. White noise machine to disguise house noises.
I am the same way, but some things that have helped me are: Melatonin tablets (from Costco) take one before bed, put rain sounds, and sometimes I workout before bed to burn me out and fall asleep better. I think it's not just you as I have seen lately so many people complain about the same issues probably due to the added circumstances of Covid and changes that everyone had to adhere to. Best Wishes.
Having some type of white noise from something like a box fan and ear plugs always helps me sleep better. I would also suggest using the marine sleeping technique where you focus on relaxing all of your muscles starting from your head to your toes
i just had this sleeping problem recently too! i love sleep and usually sleep a lot so i was confused. lots of test anxiety i suppose. anyway i use meditation videos on youtube to relax before bed
I have had to take melatonin to be able to go to sleep for a while now and it has really helped. I started with 5mg and as I got used to the dosage I increased. I've also heard that if you use your room for something other to sleep like working in your room, it messes with your brain causing you to not be able to sleep.
My recommendation for your sleep/ anxiety. As soon as you wake up for the day go sit/ stand outside and take in the morning light for 10 minutes. Something about melatonin release triggered by retina stimulation. Then there is this awesome app called Unwinding Anxiety that I highly recommend. It brings in mindfulness, meditation and some science.
In regards to sleeping, i had that same problem. I would have nightmares, wake up multiple times of the night, and be on edge a lot. I bought whoop to track my sleep and on days when i drank coffee, all of the above were worse. If i did not drink coffee, i slept better. Actually my HRV shot up 20 points overnight when i stopped! This is my own personal experience and everyone is different, but maybe cut back a little and see how you feel!
I struggle with sleep too! I use this app called insight timer and use the meditations which their purpose is to guide you to silence your thoughts and listen to your body resting. I tried melatonin and it was 5mg and it only helped me stay asleep but for me falling asleep is harder so maybe that helps! :)
Hi Rachel! I recommend trying lavender essential oil. I mix it in with my body lotion and apply it all over a while before bed. I think the scent is really relaxing and find when I do this I get great, deep sleep. I hope this can work for you too!
You and your channel have been so helpful for me in my premed journey! So thank you for doing what you do! I got accepted into medical school on Friday and I’m so so happy to start this journey!
Very excited! I’m an MS1 at one of your neighbor schools. Our first blocks after foundations were derm/msk followed by now heme/onc. Prior to med school I guess I just assumed all schools ordered topics relatively the same. So now I oddly like learning about different schools block scheduling
I had pretty bad insomnia related to anxiety and I had trouble sleeping for the LONGEST time. I mean I’m talking years I remember being 3 years old and not being able to sleep. I tried everything and nothing helped, even melatonin. I started listening to music in slow motion (basically just search up any soft or calming song that you love in youtube with “slowed” next to it and you’ll find it; I would make a playlist of the ones you love) and while listening I would shut my eyes and try my best to drift off. It works for me and I hope anyone who sees this and needs some help sleeping tries it out!
Omg Rachel , I have been going through the samething with being spooked throughout the night and I usually am a great sleeper. But once you find out please share !!!
8 lectures a day😱😱😱😱😱 ong girl, you deserve a prize only to sit at your computer for so long......best of luck and health. I am trying to be more productive this year and learn more, since I am quarantine😸😂😸😂
Drink a nice cup of warm tea (Lipton Breakfast is da bomb) with honey 30 min before you want to go to sleep; that usually helps me. Also, YES to a "unboxing" and "what's on my iphone" video idea!
Acupuncture helped me reduce stress which helped me get better sleep. In the meantime though Epsom salt baths before bed and wear earplugs and an eye mask to get rid of stimuli.
have you tried taking melotonin? it helps me on days where i just need to catch up on sleep and i don’t wake up groggy or tired. I like the zzquill lavander gummies or the strawberry ones. The dosage for the lavender is less than the strawberry flavored ones!
Hi Rachel! Thank you for being a beacon of light! Have you tried Emotional Freedom Techniques (EFT) AKA tapping? This is a stress management technique much like EMDR but all you need are your fingertips. It can be so helpful for insomnia and panic attacks, among many other uses. I am a certified practitioner in this modality and have some helpful videos on my IG and RUclips. Hope this helps!
I personally suffer from sleep insomnia and major anxiety, when I can’t get my mind to stop at night I count to ten 3 times then do 10 9 8 7 6 5 4 3 2 1, 9 8 7 6 5 4 3 2 1, 8 7 6 5 4 3 2 1 and so on. This grounds my thoughts to focus on time think and if it a really bad night I count up to 100 and to the same thing but skipping by 4s as it makes me thing more about one thing. I also love listening to classics music and take a melatonin gummy🥰 I hope this help!! Love you and everything you stand for! Keep being amazing!!💕💕
I totally forgot what it’s called but it happens to a lot of college students or people ages 20-35 who are in high stress environments and have a lot of screen time. Symptoms include lack of sleep, issues staying a sleep, hearing loud sounds out of no where, episodes of panic. There’s an actual name for it!!
HI! I need your help!!!
What are some things that you do to fall asleep at night? And if you wake up in the middle of the night, how do you get yourself to fall back asleep?!?!
Sounds horrible, but I normally eat when I wake up and then fall asleep!
Cry, the minutes turn into hours and I slowly fade to sleep, and for the second part, it’s usually to go to the bathroom, so I’m still half asleep so i basically pass out as soon as I lay back down.
so much melatonin
I get rly bad acid reflux at night so I take this Alka Seltzer gummy that's supposed to be heart burn relief with melatonin in it
i’m normally pretty tired by the time i go to sleep but i’ll just start to kinda calm down and focus on breathing then imagine a dream scenario where it’s in the back of your head then drift asleep
It’s hard when you’re in one room all day. But generally practicing good sleep hygiene will help. No electronics two hours before bed. Try not to do anything else beside sleeping in bed (your brain starts associating other things like reading or studying then you won’t be able to sleep). Light exercise. Start and calming night time routine (like for kids when we read them stories and tuck them in - our brains need to wine down even as adults).
Anxiety also plays a major roll. If you haven’t tried journaling - I highly recommend. Research shows that it not only decreases depression and anxiety but it helps you feel better when when nothing in your life has changed. Also boost your immune system. Write down 3 things that you are grateful for (be as specific as possible - ex I am so happy I saw Wyatt and London dancing this morning, it made me smile).
Hope that helps. And yes girl you’re killing it ❤️
As someone who has struggled with this sleep issue all their life, I hope these tips that worked for me, also work for you.
1) I keep my phone charging at the opposite side of the room
2) I try to refrain from using technology an hour before bed, but I honestly can't meet this goal most nights due to all of my school work being on electronics.
3) I turn off all of my ceiling lights an hour before bed and turn on a dim lamp
4) I take 30 mins to wind down every night and do the same things EVERY night. I take 30 minutes to wash my face, brush my teeth, and listen to a chapter of an audiobook. I think creating this habit and doing it every night helps my brain produce melatonin because it knows That I'm preparing for bed.
5) I can also recommend only using your bed to sleep in. Don't study or watch TV in bed. It's hard when your bedroom is also your office, but this has TRULY helped me fall asleep faster and stay asleep.
Also, I wanted to thank you for keeping these videos raw and true. You have helped me greatly over the past few months. I wasn't taking care of my mental health. I wasn't taking enough breaks and was pushing myself too hard. Once I started being kinder to myself my mental health and grades improved tremendously. You have truly changed my life, thank you.
It's crazy to see that your last week's vlog showed how you didn't have much motivation to do ANKI and work on your lectures. But in this vlog, it was like you were awakened by a motivational slap across the face and got work done! We all have those days and sometimes our bodies just need a mental and physical break once in a while. Eventually, our bodies will recharge and go back to normal :) so to anyone reading this and currently in a nonproductive state to complete anything.... you got this! Your body just needs to recharge!
Hope you're able to sleep better at night, Rachel!
getting the best quality pillows puts you in deep slumber in no time, for a long time 💞🦋
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Same 😂😂😂😂
lmaooo... 🤦🏾♀️
lollll
I am laughing after reading this at 2:15 in India. A derm dreamer.. Hello, Rachel a 2nd-year med practitioner. Glad to subscribe to you. XOXO!
How do you review 8 lectures in one day.... Do you just take notes and make anki cards and then leave the understanding part until the weekend?
I want to know too
what is anki card?
@@sevvalbasak1134 anki cards are like study cards. At first I didn't know exactly what she was talking about. I was like what the fuck is an anki card???🤣🤣🤣🤣🤣 But than again I saw the video she did about anki and I am all for it. Especially when I have to take philosophy over again and I hate it
THIS HAS WORKED VERY WELL FOR ME:
- Rachh, listen. First things first, you have to make sure you give your eyes and body a rest from the screen time at least 30-45 minutes before you go to bed tho 2 hours is the recommendation (but lets be real, no one does that).
- Another thing that you can do is to meditate. Many times people may not know what they are subconsciously or unconsciously thinking but they could be overwhelmed. Since you don't know/remember it, you could meditate to get rid of the unnecessary stress that may be accumulating in your brain. You can just search up meditation music or just meditate by talking your feelings out about everything while staring at a lit candle (it helps improve your eyesight).
- Also, last but OBVIOUSLY not the least, make sure you go to bed at regular times. Not like 8pm one day and 12am another day. Be consistent and make it easier for your body to adapt to.
I know its easier said than done, but I am trying to do my best in all these aspects too, so lets do them together!
I agree with the meditation, whenever my mind is racing and I just need to relax, I listen to this video and I've never actually made it to the end ruclips.net/video/y8LIbeKQ60U/видео.html
things that help me sleep and feel less stressed in general:
-no phone before bed
-instead, read!!
-practice meditation (as a pre-med student this has kept me always feeling okay!)
-drink sleepy time tea before bed
-always remember to take time for yourself
As someone who has never really been a good sleeper, I highly recommend reading just for about 10 minutes before bed, then when you actually get into bed, listen to a short meditation (usually 2-10 minutes, I really like the Headspace app for this) to get you sleepy and your mind more clear/calm. If that still doesn't work, I recommend taking very deep breaths to kind of simulate the way you breath when you sleep and it seems to trick the body and mind into falling asleep faster. Hope that helps!
I looove the fireplace in the background!
Teach me how to be excited for boards too cos I'm struggling haha. Anyway for sleeping, here are some things I've tried cos I get so anxious sometimes and that messes up my sleep schedule:
1. Try working out and having a warm shower afterwards before heading to bed. That helps me calm my anxiety and also workouts at night make me really tired esp after a long day haha
2. Try chamomile, yogi and other calming teas.
3. Have some calm/slow music playing close to you before you sleep.
Hope these help and you're able to get back to resting well. 💕
I loveeeee love love your comment sis.
Thank you both for inspiring me and pushing me to step up my Med and Derm dream.
@@joannieyvettebessem4813 Aww yess girl! Can't wait to see you achieving those dreams and beyond!! ❤❤🤗
Not sure if it is preference, but I prefer cool showers. Idk, it just relaxes me
Passing by glad to see you iam your silent supporter 🤣🤣😅🤝.
@@nigelmathew3666 hahaha I totally agree.
I was the same way a few months ago. The thought of going to sleep terrified me, and I didn’t know why. What has helped me a TON was separating my work and study space. I used to do my Anki in bed, but I now do it at my desk. The best part is that I can fall asleep in a minute now since my brain associated bed with only sleep.
Hope this helps ❤️❤️❤️
I've had trouble sleeping before too, but the "Sleep" playlist on Spotify literally turns my room into such a peaceful little sanctuary and literally lulls me to sleep every time.
Me who's waiting from the beginning of the week and be like "shes filming right now 5 days to go" your content is actually nice and educating and fun❤❤
Wow, this is crazy! I just got accepted for an internship at a dermatology ward (not an American med student) which further motivated me to specialize in derm and now you upload this! Talk about signs I guess haha
Her mug game is hella strong ☕
YOU INSPIRE ME TO BE THE BEST OF MY ABILITY!!
Hey Rachel! I feel you, I went through that fase where you can’t stay asleep or you are having problems falling asleep. As you, I’m a second year medical student, what I did was do some yoga before going to sleep or do some light reading (that isn’t related to school) for about 20 mins. Another thing that also helped me was knit or crochet a little before bed. I hope these tips helps you.
Take care. 😊
You are needed in this world, people like you I see rarely but there are some out there. Thank you for just being you. Much love my friend!
I just have to say you're so admirable and radiant. As a fellow med student your positivity just makes everything better. Thank you
i’ve been using headspace to fall asleep & fall back asleep and it’s honestly really helpful ! like they have some simple sounds to doze off to but also like courses if u struggle with waking up in a panic or stuff like that.. it’s honestly SO worth checking out. has made my mind a whole lot healthier
Hi Rachel, I also wake up feeling scared and hearing a noise in my room. What I do is to make sure your room doesn't have any hole that bugs or sounds can come through like window and also block the bottom of the door with the tower because, for me, that's the only place that the bugs can come to my room, make noises and scare me. Once I block everything and I know that it is safe, I sleep very deep. ;)
ugh Rachel looks so beautiful when she's happy/relaxed I love it
Commending you for showing yourself quarantining from your roommates and getting tested, I have recently gone through the same thing after an exposure scare and it’s really great to see a RUclipsr dealing with this the right way and inspiring me to keep calm and do what’s right. As a college student it is sometimes hard to decide to miss out on things because you don’t want to be the reason COVID is spreading. So seeing you do this makes me feel like I’m not alone!
It’s great to hear you are learning coping mechanisms in school! Psychology is often not given enough credit. EDMR is used to treat PTSD (usually) but is also used for Anxiety/ Panic Disorder. Love watching your videos sending positive thoughts and prayers!
- Future Clinical Psychologist (Hopefully)
Great Vid! Those amazing egg cracking skills are on fire 🔥.
When I was a student and had trouble sleeping from stress/anxiety, for awhile I had to take medication to calm down and honestly that majorly helped me sleep when I was on the verge of panic attacks all the time. This year when I’ve had trouble sleeping from all the stress of the world, I started going to therapy once a week (on FaceTime appointment type of sessions), and I swear that helped so much. I started therapy in mid-August and since then my sleep is worlds better just from talking to a professional and sorting my brain/emotions out. Things like reading and meditating before bed lately have me sleeping well too, I use the InsightTimer app (it’s free!) and they have tons of nice sleep music and other really calming music and guided meditations (the people’s voices are always so soothing). Hoping you have better sleep soon! ☺️
An essential oil diffuser with lavender always seems to be calming and it makes your room smell nice
I can feel your pain! I'm 18 now, and been struggling with insomnia since I was +/- 10 years old...
My father's tip is always to take a long, warm shower (not the kind that wakes you up, but the kind that makes you a little drowsy). Sometimes, having a toned down, deep but calming talk with someone can really help too. You could also try reading or listening to an audio book. My (adult) friend always listens to the same fairytale before bed, and it really works for her.
Oh! And meditating can really help calm your body and mind down before bed, but I actually use it more during the day as a little pick-me-up since I'm always tired, haha....
Hope you get over your sleeping problems
Wish I didn’t have to work right when this airs haha, definitely will be watching tomorrow morning!
As an insomniac, I know the struggle. So, for sleeping. Make sure you have a good night routine in place and that you have good sleep hygiene, don't do anything else in bed but sleep basically. Do daily meditation and yoga if you can. I think maybe the stress of medical school is really taking its toll on your sleep. But by getting in this new, calm mindset yoga and meditation can give to you, maybe your head won't be so busy at night and you can just turn it off. Usually I also keep a chill book on my nightstand and I read with a soft light until I feel my eyes getting heavy.
I love your videos 🥰 You seem so happy and more relaxed
HEY! MS 3 HERE... About the sleep issue, I used to have that problem. I would say definitely stop using electronics near bed time, or purchase those blue light glasses, I have mine from Warby Parker, they definitely helped. And give yourself a schedule, I was never a morning person, but decided to start waking up at 4AM, going to the gym at that time, and studying until about 3pm, after that IT IS LITERALLY REST AND RECOVERY FOR ME, and that new wake up time, actually makes you tired, you'll be sleepy, it will feel good to go to bed, and you'll feel rested, because you will fall asleep earlier, and ALL WITHOUT COMPROMISING YOUR STUDIES. HOPE THIS HELPS. OH AND NONE OF THOSE ENERGY DRINKS, LIKE EVER!:)
When I was a kid my dad taught me a relaxation method. You start from head to toe and close your eyes, start to relax every part of your body your scalp your ears your neck , shoulders and all way down to legs and feet. It’s simple but it works, hope it helps u
I remember telling my husband about why poop is brown, etc when I learned it in school. I am a dental assistant now but accepted into nursing school, so he hears about a lot of yucky stuff! I love your channel, Rachel!! 💕
Girl I FEEL YOU!! I'm a first year medical student and I started the year with panic and anxiety attacks that I couldn't control and I didn't know why I was having them. What I did and I still do is: stop looking at the screen so much (take a break before bed), try to exercise more during the week (30 minutes workout is more than enough) and especially I take 2 drops of CBD oil before going to bed (bought it on Amazon) and let me tell you I can sleep at night, I don't wake up at 5 in the morning with anxiety and I'm more relaxed. (Also my dad takes this oil because our physiotherapist recommend it for his descaling of the heel to manage the pain and also for stress)
Yay! i am always so excited to hear your words. You make my day better just by being yourself and talking about things that you love! Keep up the good work and positive attitude.
Your videos are always super relatable and validating for me (OMS I). I had an OPP competency, a final exam, and our final SP this week. Things are super easy with respiratory right now, but I am definitely feeling the burnout. Thank you!!
BLUE LENS GLASSES!!! I was having the same sleeping problem and my psychologist suggested them - they’re amazing! They seriously help so much, especially when ur looking at a screen all day ♥️♥️
I had this problem in my 1st year of medicine and 2 things helped. first I controlled the amount of coffee I drink per day and never drink it late second I tried to do things that are fun and relaxing late at night. so I'm either doing light studying or watching osmosis videos or reading a novel or something. this was a great thing because heavy studying or question banks used to leave me very unrelaxed and having hard times sleeping.
Yes unboxing and what’s on my iPhone! Great ideas!
I have to say this: bless you, that sneeze was so cute 😂
Production of stercobilinogen started with hemolysis producing heme and globin. Heme converted to unconjugated bilirubin which is transported by the blood to the liver. In the liver it becomes conjugated then to the bile ducts where it is converted to urobilinogen then to stercobilinogen.
Hi I'm a pre-med student. I'd suggest taking GABA it really helps calm the mind and its helped me personally. Another thing to look into is 5-HTP, its also been helpful
Your videos always help me through a tough week and motivate me to keep going when I just want to give up - you're so inspirational and hardworking that it makes me want to do better for myself and put in extra effort to get where I want to be. I'm so glad I found your channel when I did. Thank you for your content and just being you!
I'm not gonna talk about electronics and not drinking coffee too late in the day and all that, because I'm sure you already know it. I've been suffering from anxiety and panic attacks because of some personal stuff in my life. It was causing me a lot of stress, and usually, when that stress was combined with uni-related stress, i.e. approaching finals, etc., I would just stop sleeping. I'd fall asleep around 3-4 am because I physically couldn't fall asleep and then I'd wake up around 7 am, spooked by some noise, like a car passing by, or even wind. It took me ages to figure out how to fall asleep. the only things that helped, and are still helping is sleep sounds (ocean waves usually work best for me, but you have to experiment with what's going to work for you). I would also count backwards from 300. Each time you get mixed up, or your mind wanders off, you start again at 300. Eventually, you're so bored that you fall asleep. For waking up during the night - the only advice I have is having the right temperature in your room. I tend to wake up often if I'm too warm. If I wake up and I'm scared, I use a 5-4-3-2-1 Coping Technique or I think of my Happy Place (a scene of a surrounding that makes you happy) and I visualise it in my head, including all the shapes, colours, sounds, smells, etc. Both techniques take a lot of practice, but once you get them right and are confident in it, they will start working.
8:33 the red pigment Hemoglobin is destroyed after 120 day in spleen. The Fe2+ ion is stored in Liver and tne heme part is converted to Bilirubin and biliverdin there. This two pigments help in fat digestion. After that the Bilirubin is converted in urobilin which is the cause of the yellow color of urine and biliverdin converted into stercobilin
which is responsible for the brown color of stool.
I am preparing for medical entrance examination. So I already knew this. 🍒😇
Sleep stories - the calm app, meditate right before bed, ASMR all helps me sleep. The calm app is kinda expensive but I’ve never stayed awake through a whole sleep story before so that’s my 100% guarantee :) trouble sleeping is never fun, I’m sorry Rach :/ meditating before bed has also helped me even though I hate meditating lol. Even if I do a shitty job meditating and think about everything I have to do instead of the meditation, it forces me to try to calm my body down, which has made falling asleep and staying asleep easier! Love you so much, I really hope this helps. ❤️
I have anxiety and when I'm stressed it really affects my sleep. I talked to my psychologist about it and she said that trying to sleep when you're anxious and stressed makes it harder to fall asleep and then you get more anxious about losing sleep... a vicious cycle :( When I can't sleep, I get a huge glass of ice water (hydrate and cool body temp) and go to a different room to play solitaire or do a crossword which keeps me from overthinking about the sleep I'm losing, so I gradually relax and get naturally tired. Also since I'm not in my bed I don't associate it with anxiety and not being able to sleep. Sorry this comment is literally the length of a chapter book but I hope this helps
I actually had the exact same problem. For two years I averaged 3 hours of sleep, and getting to sleep was another burden because my mind is chaotic. I was paranoid out of my mind and used to see people outside with knives, hear loud screaming and footsteps in my home that all WEREN’T there.
For falling asleep, I listen to slow music that I put in a playlist and wait until I hit the peak of tiredness (usually takes half an hour to an hour) and I take off the headset and put it on a small table aside from my bed.
I’ve grown out of the extreme paranoia now but whenever I do hear those loud sounds, I flat out ignore them and know they aren’t real. If I wake up and can’t sleep in the middle of the night I’ll again listen to slow music until I hit peak tiredness. The best advice is to use your imagination for the music you’re listening to to paint a picture of calming places such as beaches and botanical parks.
Yay!!! 😍 I hope you love derm hehe
😏 it’s interesting! But painful to learn about! 😭 so many ouchies! Ouchy ouchy ouchy!
What helps me sleep is going on a walk outside sometime during the day or evening and journaling if I have a lot on my mind! I also try to stay off of my phone and social media for an hour or more before bedtime :)
I think one thing that goes so underrated is practicing daily meditation! You can do it before bed or after waking up in the morning (or both) but it really is so helpful in clearing the mind to be able to stay asleep! It's just like creating time during each day to let the stressors and anxieties exist and be calmly accepted/acknowledged instead of pushing them down all day so that they surface when your mind is more quiet.
I'm so happy for you for being able to pull through. I struggle with finishing more than 1 lecture a day (including taking notes + anki). How do you manage to finish all your anki cards and go through many lectures in a day? You motivate me so much and I hope to learn more from you.
i use the headspace app and it’s so helpful... the sleep casts can help me to fall asleep and then there are 10 minute sos meditations to help you fall back asleep when you wake up. I have the student version which is $10 for the whole year and i’m sure you can get that with med school. good luck!
As someone who has always had trouble sleeping...sleeping with an eye mask, using earplugs and doing something that males me really happy before going to bed helps me a lot (like calling my grandparents, watching puppy fails, etc). Hope you get better......if nothing works.....taking a supplement with melatonine helps a lot (as I am sure you can understand why) that is usually my hidden weapon. Lots of love and hope you can reast will.
Thank you for the tip to deal with anxiety! I'm very high strung and struggle to get out of my own head most of the time so it's super helpful to have something grounding me. As always, you continue to inspire and encourage me! Lots of love!
From what I've learned at university, the best way to initiate sleep is by gradually dimming the lights. I know you probably stay late, but the closer you get to your sleep time, the dimmer your lights should go. Keep in mind to lower the computer screen brightness as well to compensate. Also if possible, at the night mode on the computer to keep blue light from emitting so much. If possible get, blue light blocking glasses. Also cooling up your room helps as it helps to lower your body temperature. As for staying asleep, use a weighted blanket or maybe put a pillow on your back if you sleep face down. Just some advice!
I also play white noise music and have it set to turn off after an hour, but keep it low that way it doesn't distract you. Also do not think about why you can't fall asleep, as it will further prevent you from falling asleep.
I see plenty of people have already suggested sleep hygiene and relaxation tips to help you sleep. One other trick you could try is having a warm shower or bath shortly before bed. We need to drop our body temp slightly to get to sleep, so the vasodilation from doing something like this can help.
Yes for unboxing! Hope you’re able to fix your sleep! ☺️
Calm Powder, essentially magnesium has helped me paired with melatonin when it’s an especially rough day. Sleep mask. White noise machine to disguise house noises.
I am the same way, but some things that have helped me are: Melatonin tablets (from Costco) take one before bed, put rain sounds, and sometimes I workout before bed to burn me out and fall asleep better. I think it's not just you as I have seen lately so many people complain about the same issues probably due to the added circumstances of Covid and changes that everyone had to adhere to. Best Wishes.
Having some type of white noise from something like a box fan and ear plugs always helps me sleep better. I would also suggest using the marine sleeping technique where you focus on relaxing all of your muscles starting from your head to your toes
i just had this sleeping problem recently too! i love sleep and usually sleep a lot so i was confused. lots of test anxiety i suppose. anyway i use meditation videos on youtube to relax before bed
I have had to take melatonin to be able to go to sleep for a while now and it has really helped. I started with 5mg and as I got used to the dosage I increased. I've also heard that if you use your room for something other to sleep like working in your room, it messes with your brain causing you to not be able to sleep.
My recommendation for your sleep/ anxiety. As soon as you wake up for the day go sit/ stand outside and take in the morning light for 10 minutes. Something about melatonin release triggered by retina stimulation. Then there is this awesome app called Unwinding Anxiety that I highly recommend. It brings in mindfulness, meditation and some science.
In regards to sleeping, i had that same problem. I would have nightmares, wake up multiple times of the night, and be on edge a lot. I bought whoop to track my sleep and on days when i drank coffee, all of the above were worse. If i did not drink coffee, i slept better. Actually my HRV shot up 20 points overnight when i stopped! This is my own personal experience and everyone is different, but maybe cut back a little and see how you feel!
I struggle with sleep too! I use this app called insight timer and use the meditations which their purpose is to guide you to silence your thoughts and listen to your body resting. I tried melatonin and it was 5mg and it only helped me stay asleep but for me falling asleep is harder so maybe that helps! :)
Hi Rachel! I recommend trying lavender essential oil. I mix it in with my body lotion and apply it all over a while before bed. I think the scent is really relaxing and find when I do this I get great, deep sleep. I hope this can work for you too!
got that fireplace going 24/7... great minds think alike!!!! Literally the best thing ever
You and your channel have been so helpful for me in my premed journey! So thank you for doing what you do! I got accepted into medical school on Friday and I’m so so happy to start this journey!
Very excited! I’m an MS1 at one of your neighbor schools. Our first blocks after foundations were derm/msk followed by now heme/onc.
Prior to med school I guess I just assumed all schools ordered topics relatively the same. So now I oddly like learning about different schools block scheduling
hey rache!! about your sleeping problem you can try BLUELIGHT BLOCKER GLASSES!!!!!!!!!!!!
RN here!I have issues with sleeping and staying asleep too. Try Calm, its a small powder magnesium supplement.
I had pretty bad insomnia related to anxiety and I had trouble sleeping for the LONGEST time. I mean I’m talking years I remember being 3 years old and not being able to sleep. I tried everything and nothing helped, even melatonin. I started listening to music in slow motion (basically just search up any soft or calming song that you love in youtube with “slowed” next to it and you’ll find it; I would make a playlist of the ones you love) and while listening I would shut my eyes and try my best to drift off. It works for me and I hope anyone who sees this and needs some help sleeping tries it out!
Omg Rachel , I have been going through the samething with being spooked throughout the night and I usually am a great sleeper. But once you find out please share !!!
8 lectures a day😱😱😱😱😱 ong girl, you deserve a prize only to sit at your computer for so long......best of luck and health. I am trying to be more productive this year and learn more, since I am quarantine😸😂😸😂
Drink a nice cup of warm tea (Lipton Breakfast is da bomb) with honey 30 min before you want to go to sleep; that usually helps me. Also, YES to a "unboxing" and "what's on my iphone" video idea!
Yess to the unboxing!! We love a good tech video 😩
Acupuncture helped me reduce stress which helped me get better sleep. In the meantime though Epsom salt baths before bed and wear earplugs and an eye mask to get rid of stimuli.
When I have trouble sleeping i listen to guided meditation videos, specifically ones made for sleep! They help distract my mind and get me to relax.
I can't wait to bring up the stercobilin factoid at the zoom christmas party next month
Record the special moment please.
AAAAHH I can’t wait to watch 🥺🥺 I love your videos Rachel!!
have you tried taking melotonin? it helps me on days where i just need to catch up on sleep and i don’t wake up groggy or tired. I like the zzquill lavander gummies or the strawberry ones. The dosage for the lavender is less than the strawberry flavored ones!
Woahhh the consistency on your Anki! I neeeeed to be like you *cries silent tears*
Rachel your video it´s the best part of my week! I love fridays now haha
Rain sounds really have been helping me sleep
Yes please do the unboxing!!
Its the amazing personality for me
ily
@@RachelSouthard ily2 😍😍
i love u and ur videos so much! u make me smile hehe 🥰 i would love to see a “whats on my iphone” and and unboxing! much love ✨
Hi Rachel! Thank you for being a beacon of light! Have you tried Emotional Freedom Techniques (EFT) AKA tapping? This is a stress management technique much like EMDR but all you need are your fingertips. It can be so helpful for insomnia and panic attacks, among many other uses. I am a certified practitioner in this modality and have some helpful videos on my IG and RUclips. Hope this helps!
this is so cool, cause im studying physiology right now, specifically the hematology chapter!!
Yes please do an unboxing ❤️
I personally suffer from sleep insomnia and major anxiety, when I can’t get my mind to stop at night I count to ten 3 times then do 10 9 8 7 6 5 4 3 2 1, 9 8 7 6 5 4 3 2 1, 8 7 6 5 4 3 2 1 and so on. This grounds my thoughts to focus on time think and if it a really bad night I count up to 100 and to the same thing but skipping by 4s as it makes me thing more about one thing. I also love listening to classics music and take a melatonin gummy🥰 I hope this help!! Love you and everything you stand for! Keep being amazing!!💕💕
Hi Rach! Thank you for sharing the technique. I really needed that!❤️
I totally forgot what it’s called but it happens to a lot of college students or people ages 20-35 who are in high stress environments and have a lot of screen time. Symptoms include lack of sleep, issues staying a sleep, hearing loud sounds out of no where, episodes of panic. There’s an actual name for it!!
What's the Anki add-on that shows you the color blocks? They look so beautiful 😍
The Mexican in you jumped out @ 0:16 😂 we always round up time hahahaha
Whenever i’m having a hard time sleeping throughout the night I usually play meditating singing bowls on youtube & it helps most of the time