I suffer from insomnia for a long time, tried everything.. i can tell u guys the nap became my ally.. when i have a nap during the day, i lie down practically at the same.time, not feeling destroyed and have better quality sleep.. the days i dont nap, i, believe it or not, take longer to fall asleep as i am so exhausted and anxious that i wont rest well.. cycle continues
I suffered from chronic insomnia for 3 years and tried everything until I discovered CBT-I 2 months ago. Before, I slept 2 to 4 hours a night, now the average is 6.5 hours with 1 hour more or less. Now I feel much healthier.
Fact of the matter is medical science hasn’t solved insomnia. They have all these ideas and medication and none of it works for most of us. I wake up in the middle of the night with my heart wanting to explode out of my chest and I also don’t think I get any real deep sleep throughout the night even if I think I slept most of 8-10 hours. Some nights I wake up a bunch of times. Have tried medication, CBTI and a bunch of other things and nothing works
Benadryl (Amazon brand) works like a powerful drug. I take one at bedtime and it knocks me out completely. However, it makes me sluggish and have no energy to do my daily chores, so I have to rely on energy drinks. Plus I read that it causes dementia and Alzheimer's disease, so I want to find another way to get my zzzzzzz.
I agree...i tried the not sleeping in the day to build up sleep debt in the middle of an insomnia episode and it made it worse...i got no sleep day OR night for weeks on end...in the end i decided i'd rather take the ½ hr in the day if it comes than live in hope for the night time sleep that might not come. Anyway well into year 3 of this episode and working to keep myself as stable as possible
@@kiwe7511This sounds serious, but there is always hope. If linked to depression/shock/mal- or delayed adaptation to circumstances, it should lift with the depression. Except, you don't know when that point comes. Though the insomnia is definitely torture and not good for anyone, on the bright side, as Douglas Bloch has pointed out, nobody has yet died from insomnia. Of course sport etc. do help, getting a person at least physically tired.
Ironiically i saw a 'sleep doctor' who told me i was lying bscause after 9 days of no sleep i'd be dead. Anyhow i know what i lived through especially at the beginning. Being physically tired means nothing to me...i may/may not sleep. I try to do some light exercise when i have the energy but at the beginning of this episode 10 minute seated yoga sessions made me dizzy so i always have to weigh my options to determine if it's worth being sick for 2 weeks for a few minutes/hours of enjoyment
His website has a free quiz that’s very helpful too. You get the results in your email with option to watch the video here on RUclips. I saved it in my playlist .Best wishes. 😊
I have suffered from insomnia for more than 20 yrs I practiced the CBT in the past sleep hygiene is part of my routine the breathing 478 is helpful when I wake up in the middle of the night i still need my reading though have a. kindle to prevent any lights in my bedroom
I fall asleep under 10 minutes. Wake up during REM and am awake for 30- 90 minutes. I have and continue to do all the things you mentioned. I find valerian root and listening to an audiobook helps me eventually get more sleep until I hit REM again.
I have found qigong fairly helpful for falling asleep. Lee Holden's "Qigong for Peace" works for me. I do have to read for a while though, it makes me sleepy. We are all different.
Please prepare content on short sleepers like me who just can't sleep for more than 5 hours.For example , I sleep at 9.30 pm and can't be in bed after 230 am or maximum 3 am.
I used to do that too. But I realized I need the bulk of my sleep later so I can be refreshed for work. So I started going to sleep by 11:00. The short sleep is then closer to my work time. If I wake up at 2 or 3 then I'm exhausted by the time I go to work.
There’s a guy that talks about accepting wakefulness at night because worrying about it interferes with falling asleep and staying asleep. If you wake after 5 hours and feel like getting up do so and return to bed later or carve out time for a short nap during the day if you can. Sleep is such a hot topic right now and not allowing all the talk about its importance get in your head is probably the best advice we can follow. There are people who run on less sleep and don’t suffer ill effects. Find what works for you and accept who you are.
You described a technique called "diaphragmatic breathing"; I'd just like to say that all breathing is diaphragmatic breathing - unless you are someone who has a machine breathing for them like Christopher Reeves. I'm sure that's not new info to you. Of course, we have some agency over allowing the breath to fill the lower lungs and thus the diaphragm moves the viscera downwards & the belly expands, and we can reset paradoxical breathing. just my two cents. Thank you for your many good ideas! I'm a fan.
My tips: eat early at 5pm and take double melatonin at 6:30 or 7. Get the dishes done and the house tidied and bed turned down then too. Put everything you need for tomorrow at your Launch Pad. Set out tomorrow's clothes. Hot bath, and bed by 9. Get up at 5. Just get up and get outside into the dawn. I found an 8 hour recording of just rain that helps me too. No thunder! Years living on a boat as a teenager makes me very worried about thunder cracks because lightning might hit the mast! And I always worry that the babies might wake up, so I sleep with one ear open. Only see and hear happy, glad things after dinner. No news. No Trump. Meditation and soak in purity and divinity! Rest in the Everlasting Arms. Sweet Dreams!.
Melatonin useage needs to be used infrequently do to a possible retinal detachment due to eye movements that can be a bit much while taking that supplement. ✌
I have been using Dr. Breus' book and techniques as well as the Sleep Reset app for a year now. I am a physician and on call at the hospital every 3-4 nights so have fragmented sleep and the need to be fully awake in the middle of the night when on call in the operating room. I have found relaxation techniques, no incompetent Kamala or demented Biden news at night, and good sleep hygiene can all make a difference.
I already have sleep deprivation not napping does not work for me. Maybe for people taking long naps but a ten minute makes no difference for night time sleeping
Reduce caffeine! I dont drink any caffinated drinks after noon. We eat mostt nights around 5:00. Llghter meals are great! Reduce stress!!! Still working on getting more exercise.
I do not sleep well, only for no more than 5 hours. I use a CPAP machine, and there are days when I take Tylenol PM. Nothing is working. What would you recommend?
These are good tips, but there are 2 very big ones missing from my perspective and shockingly not a single Dr. I ever consulted with over decades mentioned yet were the key for me. The first and by far and away the biggest one for me and I am sure many others is good gut health. If your gut biome is not healthy, ALL other sleep cures will be utterly ineffective. The gut plays a large role in hormones and neurotransmitters and if the gut biome is off, sleep will be off and maybe even hopeless. Learning about your gut biome and how to foster a healthy one will make a massive difference to the point that many other cures here will not even be needed as you will be so drowsy you cannot even stay up. The second is high glutamate foods as glutamate is an excitor of the brain and thus if you eat something even at 6pm that is high in glutamate, expect to be hyper, anxious and totally unable to sleep till early hours of the morning. Not all are sensitive to glutamate so this one applies to less people, but it is worth noting what you ate and how you slept to see if you have any sensitivities. High histamine foods can also mess up your sleep for some so if you are wired in bed for no reason, inspect your food. I am 51 and along with getting consistent morning Sun, the above tips have cured my decades of insomnia and today I sleep like a dang baby. I am truly shocked as to how well I sleep, how naturally drowsy I get and how well I stay asleep all night. The minute I get lazy on my gut biome health routines I will notice my sleep quality will crash. Still cannot believe most Drs are not talking more about the gut biome. Maybe this channel will get plugged in as the research is very clear on the matter and I suspect MANY of you who cannot sleep have poor gut health and have no idea it is even a factor.
It occurred to me just over a week ago that there may be a problem with my gut. I am so so sick of poor sleep, I feel like I am melting most of the time. So I quit dairy (I quit gluten years ago), I have cut caffine in half and I hope to reduce more. I've cut out all added sugar. Getting asleep is no problem but staying asleep just doesn't happen for me. I am genuinely miserable.
HI! cognitive Behavioral Therapy for Insomnia (CBT-I). It's a structured, evidence-based approach to treating chronic insomnia without relying on medication. CBT-I helps identify and change thoughts, behaviors, and habits that disrupt sleep.
sleepdoctor.com/books/sleep-drink-breathe/ ⬅ I have a new book out! Are you overwhelmed by wellness? Sleep, Drink, Breathe offers you a back-to-basics approach to achieving your health goals! 📕
Mine comes from grief. loss of love ones, esp my wife of 13 years to cancer,8 1 23 at 50 unexpectedly last year :(... always was able to sleep good now 15 months later its mostly sleep 6 hrs and up 48 hrs or more then sleep 6 hrs, like my body has to be overly exhausted - have went 2 weeks at a time with 3 to 4 hrs of sleep, but one off night with no sleep, then the cycle repeats :( tried pharma n otc meds nothing will knock me out on those nights :( ..what to do ?
Getting a consistent schedule is the problem, hence why I am here. Both narcolepsy type 2 and insomnia. I’ve tried everything. I have a third sleep test coming up. This is ruining my life.
A couple of people have asked me about this so I made a video addressing when to get up vs when to stay in bed, check it out!: ruclips.net/video/ooBDWD4VH7o/видео.htmlsi=p8erAhPuwl_ncEao
Everyone talks about getting a perfect schedule going but I’ve done literally everything under the sun and there is no possible way for me to fall asleep. My brain is always on go. And it’s driving me insane.
We have developed a special breathing method that helps people sleep quickly and easily within 60-90 seconds from the first try, and were wondering if you might be open to try it out.
I have to ask this. How are we supposed to believe that sleep is so important when 1. Doctors - YOU SLEEP DOCTOR went through four years of residency working 24 hour shifts. Does getting an MD make you magically not need sleep as much? 2. Humans evolved so babies need constant attention and wake up the (let’s be honest - mother) every two hours for about three years. How do you reconcile these things? I’ll believe it when YOU do it.
i have suffered insomnia for nearly 4 months since a sadness in the family i m only getting little sleep i have been getting only about 4 or 3 hours sleep im constantly asleep i cannot sleep at normal times im going crazy i cannot live like this anymore i don’t drink or smoke im 45 almost. will this last forever also i m scared to sleep alone in the dark i was never like that before .as im scared something will happen Cbt i heard is harmful i m depressed .
What is your professional opinion on marijuana edibles? I asked my neurologist and he won’t give me an answer. I’m ready to pull my hair out from lack of sleep! I’ve literally tried everything. Update: I finally gave in and I’ve been eating a teeny tiny bit every night and it helps me fall asleep. My husband didn’t really want me to try it but then he saw how much I struggle with insomnia.
Marijuana stops REM sleep and while it will make you sleep, it destroys your ablility to sleep without it. I quit marijuana two months ago and am suffereing through the worst insomnia ever. It will help you sleep, but the longer you're on it the harder it will be to get off and sleep naturally. I wish you all the best!
@@dcramer16 I get addicted to most forms of sleep-aids but I didn’t know it stops your REM sleep! I swear I’ve had dreams while taking it. I’ll have to pay more attention now. Thank you 😊
Breathe in (nose, not mouth) on a count of 4, hold your breath for a count of 7, and slowly exhale (nose) to a count of 8, then start over & over until it works & you sleep.
there is only one thing you need to understand - you can't control your sleep - if you can't sleep do something you like for 30 mins to an hour and then go back to bed = your brain keeps you awaake /hyperarousal - why because it perceives that you are frightened of being awake - over time your brain will be reassured and ypur sleep will start improvong - be patient = most of the suggestions iin this video have little impact on your sleep - he's interested in business - steer clear of drugs unless you need short term help with anxiety
When I'm up throughout the night I just lie in bed and do a yoga nindra that relaxes me if I got up like he said every time I'm up then I would really get no rest I don't get stressed out anymore when I'm up throughout the night cuz I know this is habit for me so like I said I do a meditation in the middle of the night sometimes I'm able to go back to bed sometimes I don't at least I'm getting rest for my body and mind also in the middle of the day I lay down and do another hour meditation or half an hour this gives me energy and focus throughout the day when I take the time out to relax in the middle of the afternoon
White noise can also help people fall asleep fast. The noise masks disruptive sounds and creates a calming environment. It promotes deeper rest and works wonders for babies to get to sleep. Have you used white noise before to help you get to sleep?
I was a heavy marijuana user for 10 years. I've tried to quit for two years and I finally was able to stop two months ago. However I am completely unable to sleep now. I don't even doze off for a second. I feel like I'm on the doorstep to hell. Went to urgent care and they gave me a prescription of Amitriptylin 50mg but that doesn't even come close to making me sleep. After two days and two nights without sleep I have so much pressure in my chest I worry I'll have a heart attack. I found if I get hammered with whiskey at bedtime I pass right out and stay asleep all night. But that's no good for me either and I want to stop that habit as well. I've never been able to push past the 48 hr mark without giving in and drinking whiskey just to make the misery end. I made an appointment to go see my primary care dr but that appointment is two weeks away. I hope to start the healing process sooner by using your videos for help.
Hi! Thanks for watching. It sounds like you're going through a really tough time. Quitting marijuana can significantly affect your sleep patterns, and it's great that you're seeking help. While waiting for your doctor's appointment, consider establishing a calming bedtime routine and exploring relaxation techniques like deep breathing or gentle yoga to help reduce anxiety. Try to limit alcohol, as it can disrupt sleep quality over time. Herbal teas, like chamomile or valerian root, might also help you unwind without the harsh effects of alcohol. Remember, you're not alone in this journey, and there are healthier ways to improve your sleep.
@@TheSleepDoctor Thank you for your reply! I have been using 20mg Melatonin and also Valerian Root as well, but with no luck. Please believe me when I say I no longer want to touch alcohol and I do not want to use it as a crutch anymore. What I have been doing is trying to stop drinking completely, but when I say I don't sleep at all, I really mean it. The longest I can go without sleep is 48 hours, and then I start having auditory hallucinations and then I will have a cup and a half of whiskey and sleep like a baby. But I also know alcohol suppresses REM sleep. I have heard of a condition called REM Rebound where you almost instantly go in to REM sleep when falling asleep and it's the brains way of recovering what I am going through, but I don't think I'm even close to that point yet. I am constantly tired but almost never sleepy. On the rare occasions I do get sleepy I will start getting severe muscle twitches all over my body and the "falling" feeling you get sometimes as you fall asleep. I appriciate your reply and trying to help. I just read a news article in the New York Times talking about how today's marijuana is nothing like it was in the 70's. Back then the THC content was around 2%-3%, but today's marijuana has THC contents that go as high as 80%-90% and that today's marijuana is quite dangerous. As a former proponent of pot I am also making posts like these to raise peoples awareness that it is not a harmless "medicine" but can really cause serious problems. I have a doctors appointment on 10/15 and I am going to ask for a referral to an overnight sleep clinic for further help. Two things I do know for sure is I will never use marijuana again, and if I can ever find a way to sleep naturally I will also give up alcohol for life. I quit smoking cig's back in April after being a 2 pack a day smoker for 25 years. Quitting smoking was easy childs play compared to quitting weed.
You need to identify the root cause of the problem. I could fix my insomnia in 1 week. What u have to do is this: Don't use your phone for 1 week. Just use it for important messages. Meditate 🧘♂️ once a day. Set an alarm for 10 minutes. Close your eyes. And just breathe in and breathe out through your nose. Doing those two things you will stop the stream of thought distracting you front the present moment. Take care guys and sweet dreams 😊
I’m so tired of being told to do 100mg of melatonin. Doesn’t help or work. Makes me feel weird actually. But of course that’s what my dr says. And also bc I’ve struggled with addiction years ago, it’s still held over my head by drs that just want to act like I’m trying to score some Xanax or something when all I really want is to freaking sleep like a normal person! I’ve been on melatonin for YEARS. Zero help.
I've been using his wrbsite since this current insomnia episode stared in 2022...i even subscribed to emails...just typed in sleepdoctor and it came up
Enforced sleep deprivation... worst advice I ever got. I get what it means now but forcing myself to stay awake by pacing... wow that did not end well.
That's because those "sleeping pills" they call, " hypnotics" are actually only sedating you, but your poor brain doesn't get that restorative sleep it need's, like drinking alcohol to sleep, just knocks you into sedation, not actual healthful sleep! BIGHARMA not helping you! I get it, I can't sleep either, but what I said is true!
I have seen so many testimonials that not only cbti doesn t work but also spiked.anxiety even further. No wonder since obsesive compuslive behaviour arund sleep by restricting rhe s**t out of it and trying to avoid naps even when your body signals this need, counting your breaths which leads to monitoring....etc. and avoidance behaviour like i must noit watch the clock i must not watch tv o must not etc ....jesus you are literally creating insomnia
so true - the so called sleep hygiene , stimulius control etc etc worsened my anxiety around sleep and made things way worse. Sleep is a multi million industry and most of the advice are BS Your body knows what is best for you - trust it and you will be fine
Spot on. When I work in my yard, mowing and weeding and mulching, I get so tired that I fall asleep and sleep like a log. When I lay in my bed all day dozing and watching TV then I cant sleep for the entire night. I bet farmers and farm hand, and our ancestors from the hunter gather age never suffered from insomnia.
@@FrankHaubrich-kd9vr I'm taking an antipsychotic. (Quetiapin )I sleep a bit now not the whole night. I used to take a low dose of an antidepressant (trazodone) but it stopped the effects.
You are so right. When I work in my yard, mowing and weeding and mulching, I get so tired that I fall asleep and sleep like a log. When I lay in my bed all day dozing and watching TV then I cant sleep for the entire night. I bet farmers and farm hands never suffer from insomnia.
My issue is not falling asleep it's waking up after two hours, to be wide awake and no shut power button on my brain! I can think of six things at once! I sleep may four hours at most, on a good sleep night, maybe twice a week?! But oddly, I don't feel tired at all, maybe a bit cognitively challenged, 😏but, I don't EVER need to nap! So am I getting enough sleep for me? who knows? But I do feel like I could be missing out on that restorative sleep, based on what so called science says, if that restorative sleep exists at the wee hours of the night 4-5 am, if so, I'm missing it?
I read somewhere that all the great artists, inventors, etc. subsisted on very little sleep. Maybe we should be doing rather than sleeping so much, I don't know the answer. All I know is I need a long period to just shut my brain down so I am not bombarded with negative thoughts. It will be nice to just exit this dimension and put on our immortal bodies, that from what I read in the Good Book, we wont have any of these concerns.
I have no debt to speak of and live a stress free life; yet sleep eludes me unless I take a benadryl which knocks out and make me super tired and weak the next day.
Thank you so much! May I give you a tip? Its exhausting to watch you flailing all around. Please calm down. You don't have to throw your hands and head all around to be interesting. Id rather concentrate on what you are saying than worryhng that you are going to throw yourself right off your chair! LOL. Its ok to move, but smallen the radius, please. Great advice, thank you so much!
I suffer from insomnia for a long time, tried everything.. i can tell u guys the nap became my ally.. when i have a nap during the day, i lie down practically at the same.time, not feeling destroyed and have better quality sleep.. the days i dont nap, i, believe it or not, take longer to fall asleep as i am so exhausted and anxious that i wont rest well.. cycle continues
I nap almost every day. Rest when I can get it. Like yourself, I'm an early morning awakener
Been doing this for decades. Now it's invading my work time. I'm here to find out how to avoid these.
Do you work?
Such helpful tips! Natural solutions are always the best for insomnia. Can't wait to try these!
I suffered from chronic insomnia for 3 years and tried everything until I discovered CBT-I 2 months ago. Before, I slept 2 to 4 hours a night, now the average is 6.5 hours with 1 hour more or less. Now I feel much healthier.
Good to know. Did u follow a certain CBT-I?
@@kmmcu1112 Try this book: Hello Sleep: The Science and Art of Overcoming Insomnia Without Medications
Fact of the matter is medical science hasn’t solved insomnia. They have all these ideas and medication and none of it works for most of us. I wake up in the middle of the night with my heart wanting to explode out of my chest and I also don’t think I get any real deep sleep throughout the night even if I think I slept most of 8-10 hours. Some nights I wake up a bunch of times. Have tried medication, CBTI and a bunch of other things and nothing works
Benadryl (Amazon brand) works like a powerful drug. I take one at bedtime and it knocks me out completely. However, it makes me sluggish and have no energy to do my daily chores, so I have to rely on energy drinks. Plus I read that it causes dementia and Alzheimer's disease, so I want to find another way to get my zzzzzzz.
I agree...i tried the not sleeping in the day to build up sleep debt in the middle of an insomnia episode and it made it worse...i got no sleep day OR night for weeks on end...in the end i decided i'd rather take the ½ hr in the day if it comes than live in hope for the night time sleep that might not come. Anyway well into year 3 of this episode and working to keep myself as stable as possible
Thanks for watching! Hoping for restful nights ahead.
@@kiwe7511This sounds serious, but there is always hope. If linked to depression/shock/mal- or delayed adaptation to circumstances, it should lift with the depression. Except, you don't know when that point comes. Though the insomnia is definitely torture and not good for anyone, on the bright side, as Douglas Bloch has pointed out, nobody has yet died from insomnia. Of course sport etc. do help, getting a person at least physically tired.
Ironiically i saw a 'sleep doctor' who told me i was lying bscause after 9 days of no sleep i'd be dead. Anyhow i know what i lived through especially at the beginning. Being physically tired means nothing to me...i may/may not sleep. I try to do some light exercise when i have the energy but at the beginning of this episode 10 minute seated yoga sessions made me dizzy so i always have to weigh my options to determine if it's worth being sick for 2 weeks for a few minutes/hours of enjoyment
Finally someone who makes an instructive video with clear explanation
His website has a free quiz that’s very helpful too. You get the results in your email with option to watch the video here on RUclips. I saved it in my playlist .Best wishes. 😊
I have suffered from insomnia for more than 20 yrs I practiced the CBT in the past sleep hygiene is part of my routine the breathing 478 is helpful when I wake up in the middle of the night i still need my reading though have a. kindle to prevent any lights in my bedroom
I fall asleep under 10 minutes. Wake up during REM and am awake for 30- 90 minutes. I have and continue to do all the things you mentioned. I find valerian root and listening to an audiobook helps me eventually get more sleep until I hit REM again.
Awesome tips! I love meditating when I can't sleep and CBTI is King!
I just started CBTI and I practice breathing from my diaphragm when I cannot sleep. It helps me focus on something besides not sleeping.
I have found qigong fairly helpful for falling asleep. Lee Holden's "Qigong for Peace" works for me. I do have to read for a while though, it makes me sleepy. We are all different.
Thank you so much for such great help.
Please prepare content on short sleepers like me who just can't sleep for more than 5 hours.For example , I sleep at 9.30 pm and can't be in bed after 230 am or maximum 3 am.
I am similar to that and a little less than 2 teaspoons of RAW honey (before bed), seems to help sleep a few more hours.
I used to do that too. But I realized I need the bulk of my sleep later so I can be refreshed for work. So I started going to sleep by 11:00. The short sleep is then closer to my work time. If I wake up at 2 or 3 then I'm exhausted by the time I go to work.
If only CBT could detox me from Ambien.
There’s a guy that talks about accepting wakefulness at night because worrying about it interferes with falling asleep and staying asleep. If you wake after 5 hours and feel like getting up do so and return to bed later or carve out time for a short nap during the day if you can. Sleep is such a hot topic right now and not allowing all the talk about its importance get in your head is probably the best advice we can follow. There are people who run on less sleep and don’t suffer ill effects. Find what works for you and accept who you are.
Ugh. Same here
You described a technique called "diaphragmatic breathing"; I'd just like to say that all breathing is diaphragmatic breathing - unless you are someone who has a machine breathing for them like Christopher Reeves. I'm sure that's not new info to you. Of course, we have some agency over allowing the breath to fill the lower lungs and thus the diaphragm moves the viscera downwards & the belly expands, and we can reset paradoxical breathing. just my two cents. Thank you for your many good ideas! I'm a fan.
My tips: eat early at 5pm and take double melatonin at 6:30 or 7. Get the dishes done and the house tidied and bed turned down then too. Put everything you need for tomorrow at your Launch Pad. Set out tomorrow's clothes. Hot bath, and bed by 9. Get up at 5. Just get up and get outside into the dawn. I found an 8 hour recording of just rain that helps me too. No thunder! Years living on a boat as a teenager makes me very worried about thunder cracks because lightning might hit the mast! And I always worry that the babies might wake up, so I sleep with one ear open. Only see and hear happy, glad things after dinner. No news. No Trump. Meditation and soak in purity and divinity! Rest in the Everlasting Arms. Sweet Dreams!.
Can you do a video about CBTI?
Melatonin useage needs to be used infrequently do to a possible retinal detachment due to eye movements that can be a bit much while taking that supplement. ✌
I have been using Dr. Breus' book and techniques as well as the Sleep Reset app for a year now. I am a physician and on call at the hospital every 3-4 nights so have fragmented sleep and the need to be fully awake in the middle of the night when on call in the operating room. I have found relaxation techniques, no incompetent Kamala or demented Biden news at night, and good sleep hygiene can all make a difference.
or dictator wanna be, the former guy
I already have sleep deprivation not napping does not work for me. Maybe for people taking long naps but a ten minute makes no difference for night time sleeping
Couldn’t nap if I tried! If I could get 6 hours sleep!!! Cured!!!
Reduce caffeine! I dont drink any caffinated drinks after noon. We eat mostt nights around 5:00. Llghter meals are great! Reduce stress!!! Still working on getting more exercise.
Thanks for watching and for the tips! 😊
v informative thank you
Thank you blessings to you
Thank you for your kind words! We appreciate you being here.
I do not sleep well, only for no more than 5 hours. I use a CPAP machine, and there are days when I take Tylenol PM. Nothing is working. What would you recommend?
Unfortunately I think the best thing is to go back to your doctor and have them work with you on this!
These are good tips, but there are 2 very big ones missing from my perspective and shockingly not a single Dr. I ever consulted with over decades mentioned yet were the key for me.
The first and by far and away the biggest one for me and I am sure many others is good gut health. If your gut biome is not healthy, ALL other sleep cures will be utterly ineffective. The gut plays a large role in hormones and neurotransmitters and if the gut biome is off, sleep will be off and maybe even hopeless. Learning about your gut biome and how to foster a healthy one will make a massive difference to the point that many other cures here will not even be needed as you will be so drowsy you cannot even stay up.
The second is high glutamate foods as glutamate is an excitor of the brain and thus if you eat something even at 6pm that is high in glutamate, expect to be hyper, anxious and totally unable to sleep till early hours of the morning. Not all are sensitive to glutamate so this one applies to less people, but it is worth noting what you ate and how you slept to see if you have any sensitivities. High histamine foods can also mess up your sleep for some so if you are wired in bed for no reason, inspect your food.
I am 51 and along with getting consistent morning Sun, the above tips have cured my decades of insomnia and today I sleep like a dang baby. I am truly shocked as to how well I sleep, how naturally drowsy I get and how well I stay asleep all night. The minute I get lazy on my gut biome health routines I will notice my sleep quality will crash. Still cannot believe most Drs are not talking more about the gut biome. Maybe this channel will get plugged in as the research is very clear on the matter and I suspect MANY of you who cannot sleep have poor gut health and have no idea it is even a factor.
Thank you, I will do some more research.
It occurred to me just over a week ago that there may be a problem with my gut. I am so so sick of poor sleep, I feel like I am melting most of the time. So I quit dairy (I quit gluten years ago), I have cut caffine in half and I hope to reduce more. I've cut out all added sugar. Getting asleep is no problem but staying asleep just doesn't happen for me. I am genuinely miserable.
What s CBT
HI! cognitive Behavioral Therapy for Insomnia (CBT-I). It's a structured, evidence-based approach to treating chronic insomnia without relying on medication. CBT-I helps identify and change thoughts, behaviors, and habits that disrupt sleep.
sleepdoctor.com/books/sleep-drink-breathe/ ⬅ I have a new book out! Are you overwhelmed by wellness? Sleep, Drink, Breathe offers you a back-to-basics approach to achieving your health goals! 📕
سلام ببخشید در مورد مراقبتهای پس از برداشتن کیسه صفرا لطفا برنامه بزارید ممنون
Mine comes from grief. loss of love ones, esp my wife of 13 years to cancer,8 1 23 at 50 unexpectedly last year :(... always was able to sleep good
now 15 months later its mostly sleep 6 hrs and up 48 hrs or more then sleep 6 hrs, like my body has to be overly exhausted - have went 2 weeks at a time with 3 to 4 hrs of sleep, but one off night with no sleep, then the cycle repeats :( tried pharma n otc meds nothing will knock me out on those nights :( ..what to do ?
Getting a consistent schedule is the problem, hence why I am here. Both narcolepsy type 2 and insomnia. I’ve tried everything. I have a third sleep test coming up. This is ruining my life.
I had thought in another video you said not to get out of bed if you can't sleep. Also, tried everything including cbti and only meds work.
A couple of people have asked me about this so I made a video addressing when to get up vs when to stay in bed, check it out!: ruclips.net/video/ooBDWD4VH7o/видео.htmlsi=p8erAhPuwl_ncEao
Everyone talks about getting a perfect schedule going but I’ve done literally everything under the sun and there is no possible way for me to fall asleep. My brain is always on go. And it’s driving me insane.
We have developed a special breathing method that helps people sleep quickly and easily within 60-90 seconds from the first try, and were wondering if you might be open to try it out.
Can we get to the main course
thanks Doc !
Great video 💯💪😁
But how to find and know a GOOD (non-rep-off) source for CBT?
Look at a company called shuti
According to your link you don't have a website.
If you could cure insomnia you would be a billionaire!
I have to ask this. How are we supposed to believe that sleep is so important when 1. Doctors - YOU SLEEP DOCTOR went through four years of residency working 24 hour shifts. Does getting an MD make you magically not need sleep as much? 2. Humans evolved so babies need constant attention and wake up the (let’s be honest - mother) every two hours for about three years.
How do you reconcile these things? I’ll believe it when YOU do it.
What is CBTI?
Cognitive Behavioral Therapy for Insomnia (CBT-I)
@@robertwilliam9558 thank you!
Not that simple
Going asleep is no problem for me. Staying asleep is a nightmare. I wake at 4 or 5am every morning, for years. I have tried everything. Im exhausted.
i have suffered insomnia for nearly 4 months since a sadness in the family i m only getting little sleep i have been getting only about 4 or 3 hours sleep im constantly asleep i cannot sleep at normal times im going crazy i cannot live like this anymore i don’t drink or smoke im 45 almost. will this last forever also i m scared to sleep alone in the dark i was never like that before .as im scared something will happen Cbt i heard is harmful i m depressed .
What is your professional opinion on marijuana edibles? I asked my neurologist and he won’t give me an answer. I’m ready to pull my hair out from lack of sleep! I’ve literally tried everything. Update: I finally gave in and I’ve been eating a teeny tiny bit every night and it helps me fall asleep. My husband didn’t really want me to try it but then he saw how much I struggle with insomnia.
Marijuana stops REM sleep and while it will make you sleep, it destroys your ablility to sleep without it. I quit marijuana two months ago and am suffereing through the worst insomnia ever. It will help you sleep, but the longer you're on it the harder it will be to get off and sleep naturally. I wish you all the best!
@@dcramer16 I get addicted to most forms of sleep-aids but I didn’t know it stops your REM sleep! I swear I’ve had dreams while taking it. I’ll have to pay more attention now. Thank you 😊
@@dcramer16 I read that it can diminish REM sleep. Maybe the longer you take it the more it gets diminished. I hope not .
With the breathing method, how many times should you do this and should you be sitting or while lying in bed. Thank you
One night i literally did deep breathing for the ENTIRE night...just to stay calm...cause sleep was not even on the radar...
What is 4 7 8 breathing?
Breathe in (nose, not mouth) on a count of 4, hold your breath for a count of 7, and slowly exhale (nose) to a count of 8, then start over & over until it works & you sleep.
there is only one thing you need to understand - you can't control your sleep - if you can't sleep do something you like for 30 mins to an hour and then go back to bed = your brain keeps you awaake /hyperarousal - why because it perceives that you are frightened of being awake - over time your brain will be reassured and ypur sleep will start improvong - be patient = most of the suggestions iin this video have little impact on your sleep - he's interested in business - steer clear of drugs unless you need short term help with anxiety
You watch sleep coach school?
When I'm up throughout the night I just lie in bed and do a yoga nindra that relaxes me if I got up like he said every time I'm up then I would really get no rest I don't get stressed out anymore when I'm up throughout the night cuz I know this is habit for me so like I said I do a meditation in the middle of the night sometimes I'm able to go back to bed sometimes I don't at least I'm getting rest for my body and mind also in the middle of the day I lay down and do another hour meditation or half an hour this gives me energy and focus throughout the day when I take the time out to relax in the middle of the afternoon
White noise can also help people fall asleep fast. The noise masks disruptive sounds and creates a calming environment. It promotes deeper rest and works wonders for babies to get to sleep. Have you used white noise before to help you get to sleep?
Yes I love white noise!
I was a heavy marijuana user for 10 years. I've tried to quit for two years and I finally was able to stop two months ago. However I am completely unable to sleep now. I don't even doze off for a second. I feel like I'm on the doorstep to hell. Went to urgent care and they gave me a prescription of Amitriptylin 50mg but that doesn't even come close to making me sleep. After two days and two nights without sleep I have so much pressure in my chest I worry I'll have a heart attack. I found if I get hammered with whiskey at bedtime I pass right out and stay asleep all night. But that's no good for me either and I want to stop that habit as well. I've never been able to push past the 48 hr mark without giving in and drinking whiskey just to make the misery end. I made an appointment to go see my primary care dr but that appointment is two weeks away. I hope to start the healing process sooner by using your videos for help.
Hi! Thanks for watching. It sounds like you're going through a really tough time. Quitting marijuana can significantly affect your sleep patterns, and it's great that you're seeking help. While waiting for your doctor's appointment, consider establishing a calming bedtime routine and exploring relaxation techniques like deep breathing or gentle yoga to help reduce anxiety. Try to limit alcohol, as it can disrupt sleep quality over time. Herbal teas, like chamomile or valerian root, might also help you unwind without the harsh effects of alcohol. Remember, you're not alone in this journey, and there are healthier ways to improve your sleep.
@@TheSleepDoctor Thank you for your reply! I have been using 20mg Melatonin and also Valerian Root as well, but with no luck. Please believe me when I say I no longer want to touch alcohol and I do not want to use it as a crutch anymore. What I have been doing is trying to stop drinking completely, but when I say I don't sleep at all, I really mean it. The longest I can go without sleep is 48 hours, and then I start having auditory hallucinations and then I will have a cup and a half of whiskey and sleep like a baby. But I also know alcohol suppresses REM sleep. I have heard of a condition called REM Rebound where you almost instantly go in to REM sleep when falling asleep and it's the brains way of recovering what I am going through, but I don't think I'm even close to that point yet. I am constantly tired but almost never sleepy. On the rare occasions I do get sleepy I will start getting severe muscle twitches all over my body and the "falling" feeling you get sometimes as you fall asleep. I appriciate your reply and trying to help. I just read a news article in the New York Times talking about how today's marijuana is nothing like it was in the 70's. Back then the THC content was around 2%-3%, but today's marijuana has THC contents that go as high as 80%-90% and that today's marijuana is quite dangerous. As a former proponent of pot I am also making posts like these to raise peoples awareness that it is not a harmless "medicine" but can really cause serious problems. I have a doctors appointment on 10/15 and I am going to ask for a referral to an overnight sleep clinic for further help. Two things I do know for sure is I will never use marijuana again, and if I can ever find a way to sleep naturally I will also give up alcohol for life. I quit smoking cig's back in April after being a 2 pack a day smoker for 25 years. Quitting smoking was easy childs play compared to quitting weed.
You need to identify the root cause of the problem. I could fix my insomnia in 1 week.
What u have to do is this:
Don't use your phone for 1 week. Just use it for important messages.
Meditate 🧘♂️ once a day. Set an alarm for 10 minutes. Close your eyes. And just breathe in and breathe out through your nose.
Doing those two things you will stop the stream of thought distracting you front the present moment.
Take care guys and sweet dreams 😊
I have insomnia and can’t sleep between 3:00am to 4:00am.
Ghost hours ohhhh
get up and invent something, write a masterpiece, paint a masterpiece, read the Bible, meditate.
I get headaches right on the right side of my head… is this a melatonin headache or something else?
My job has me starting at diff times daily.
I know this doesnt help my sleep
The worst possible thing for me is NOT napping. If i nap i sleep more at night
I’m so tired of being told to do 100mg of melatonin. Doesn’t help or work. Makes me feel weird actually. But of course that’s what my dr says. And also bc I’ve struggled with addiction years ago, it’s still held over my head by drs that just want to act like I’m trying to score some Xanax or something when all I really want is to freaking sleep like a normal person! I’ve been on melatonin for YEARS. Zero help.
Your website doesn't work
I've been using his wrbsite since this current insomnia episode stared in 2022...i even subscribed to emails...just typed in sleepdoctor and it came up
Enforced sleep deprivation... worst advice I ever got. I get what it means now but forcing myself to stay awake by pacing... wow that did not end well.
Same here
Waking up would it be okay to meditate sat up in bed until able to go back to sleep?
I do not have a problem sleeping but I get up in 5-6 hours period
I took the quiz. My score was 42.
Thanks for taking the quiz! Wishing you luck on your journey to better sleep! 🌙✨
What does the score tells you about sleep?
I wish I could nap! I cant fall into a deep sleep without pills, I just doze. Help!
people with insomnia should not nap.
That's because those "sleeping pills" they call, " hypnotics" are actually only sedating you, but your poor brain doesn't get that restorative sleep it need's, like drinking alcohol to sleep, just knocks you into sedation, not actual healthful sleep! BIGHARMA not helping you! I get it, I can't sleep either, but what I said is true!
what pills did you take, cause i can't sleep too
Where's the quiz?
Reminds me I had an espresso before I went to bed and it's 3am now😢
Thanks for watching!
Thanks. One takeaway - Get out of bed if you can't sleep.
Unless...you have not slept for soooo long that you're too exhausted to get up...
I have seen so many testimonials that not only cbti doesn t work but also spiked.anxiety even further. No wonder since obsesive compuslive behaviour arund sleep by restricting rhe s**t out of it and trying to avoid naps even when your body signals this need, counting your breaths which leads to monitoring....etc. and avoidance behaviour like i must noit watch the clock i must not watch tv o must not etc ....jesus you are literally creating insomnia
so true - the so called sleep hygiene , stimulius control etc etc worsened my anxiety around sleep and made things way worse. Sleep is a multi million industry and most of the advice are BS Your body knows what is best for you - trust it and you will be fine
laughing emoji!
Spot on. When I work in my yard, mowing and weeding and mulching, I get so tired that I fall asleep and sleep like a log. When I lay in my bed all day dozing and watching TV then I cant sleep for the entire night. I bet farmers and farm hand, and our ancestors from the hunter gather age never suffered from insomnia.
It's been 3 weeks I sleep only 15 minutes by night I'm dying
R u fine now?
@@acesingh-d5k I'm taking an antipsychotic medication to help. 😓
There is a lot of different remedies don't give up try each untill you find something helpful
@@FrankHaubrich-kd9vr I'm taking an antipsychotic. (Quetiapin )I sleep a bit now not the whole night. I used to take a low dose of an antidepressant (trazodone) but it stopped the effects.
@@TakeMeHome7 try nindra devi mantra
Just exercise. Our society is too sedentary. #Truth
You are so right. When I work in my yard, mowing and weeding and mulching, I get so tired that I fall asleep and sleep like a log. When I lay in my bed all day dozing and watching TV then I cant sleep for the entire night. I bet farmers and farm hands never suffer from insomnia.
❤
My issue is not falling asleep it's waking up after two hours, to be wide awake and no shut power button on my brain! I can think of six things at once! I sleep may four hours at most, on a good sleep night, maybe twice a week?! But oddly, I don't feel tired at all, maybe a bit cognitively challenged, 😏but, I don't EVER need to nap! So am I getting enough sleep for me? who knows? But I do feel like I could be missing out on that restorative sleep, based on what so called science says, if that restorative sleep exists at the wee hours of the night 4-5 am, if so, I'm missing it?
I read somewhere that all the great artists, inventors, etc. subsisted on very little sleep. Maybe we should be doing rather than sleeping so much, I don't know the answer. All I know is I need a long period to just shut my brain down so I am not bombarded with negative thoughts. It will be nice to just exit this dimension and put on our immortal bodies, that from what I read in the Good Book, we wont have any of these concerns.
More people suffering from insomnia .. more people in serious debt ... fix that and you'll sleep better
I have no debt to speak of and live a stress free life; yet sleep eludes me unless I take a benadryl which knocks out and make me super tired and weak the next day.
Please not cbt - i
Sleeping only for 4hours
I sleep only 4hours everynight
Sigma
You only look about 48!!!
you have the perfect life though.....
Help night shift worker here
Thank you so much! May I give you a tip? Its exhausting to watch you flailing all around. Please calm down. You don't have to throw your hands and head all around to be interesting. Id rather concentrate on what you are saying than worryhng that you are going to throw yourself right off your chair! LOL. Its ok to move, but smallen the radius, please. Great advice, thank you so much!
well you could just listen - no one is forcing you to WATCH the video!
Why is this man talking so fast? Is he mad?
who
With respect, why not be less dramatic, emphatic.. it's about helpful info, not a breaking news alert.
Don’t pay attention to politics , specially if it is democrats, lol
🤣🤣🤣
Talks too fast
Well those other things didn't help at all, but Zolpidem then again works really good..