4 Essential Sleep Routines

When people can’t fall asleep or they struggle with insomnia, they often look for bedtime routines to help them, and while sleep hygiene can be helpful, it’s kinda like waiting until you retire to plan for retirement, it’s kinda too late at bedtime to really create the optimal sleep situation- so in this video I’m going to share 4 essential routines that can actually help you fall asleep quickly and sleep better.
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[@nuxkamina]

This beautiful human has been helping me for years now. I can't say thank you enough.

[@TherapyinaNutshell]

Thank you! Glad it's helpful!

[@jeffdonn-o3p]

​@@TherapyinaNutshell You've helped me in many ways mam, but I can help you on a thing, I'm trying to contact you in every way possible

[@BRoseCK]

Same!!! So grateful.

[@rachaelgalvez435]

Oh and also I've recently been getting up earlier every day including weekends and then going for a walk and I've never felt better physically and mentally in my life!

[@TherapyinaNutshell]

Love it!

[@TwylasCouch]

Just in time! Your channel helped me through my autism level 2 diagnosis and just made my own channel. Thank you! You have an amazing heart to get these messages out. I respect you so much, lady.

[@TherapyinaNutshell]

That's awesome! Good Luck with your channel!

[@shannon8254]

For my sleep routine, I listen to a podcast on my phone, dim the lights, color in my adult coloring book, and meditate. After I am done meditating, I make sure my alarms are turned on because I have school the next day and my fan and noise machines are on. I go to the bathroom before bed as advised by my doctor, climb into bed, say my nightly prayers, and play mind games since it takes me awhile to fall asleep. I try to keep a same sleep schedule on the weekends, however, I sleep in during the weekends because I am so tired from the week.

[@Dragonfly20233]

I'm a crisis and trauma counselor and you are MY favorite counselor! I'm living in GA and my immediate family is in Asheville and I wondered if you thought about a video to help people in crisis moments like what western NC is going through? Both how to cope when you're too far away to help and how to cope when you're in the thick of it.❤

[@brendynbeard605]

Do you take Medicare?

[@karlenedavies6655]

Of all the sleep videos and advice.I've heard from so-called expert.This is the only one that makes sense to me. Why should you go to bed at the same time every night?If you're not tired , i've been wondering this for years. Thank you so very much You have helped me so much with my anxiety.And now you're helping me with my sleep.

[@TherapyinaNutshell]

hope it's helpful for you!!

[@mr.e7541]

What works for me as I put a video on KZbin down really low where I can barely hear it. It has to be something not too interesting though. The distractions enough to put me out like a light. I do it every night I haven't had a problem going to sleep since. Meditation videos work really good for this. The long ones that are like hours long.

[@buckeyehockey1979]

Yes! I have said this forever. Bedtime is great when you 5. But when you old enough to understand why you need sleep and when your body is tired, going to bed if you are not tired is only going to make sleeping more difficult.

[@mr.e7541]

@@buckeyehockey1979 literally the opposite of what you said is true. When your child bedtime sucks because you want to stay up. When you're adult you appreciate sleep. And having a consistent bedtime is good because it's better to keep going to bed and waking up at the same time. Once your body gets used to it it's a lot easier. Having fluctuations in your bedtime is not good. It makes you drowsy throughout the day and it's bad for your health. And by following your logic about going to bed when you're not tired you don't think that's true for children as well.

[@mr.e7541]

@@buckeyehockey1979 your body is designed in a way so that when you do something at the same time every day it starts to become a habit. And once something becomes a habit it becomes much easier. So going to the gym for example is very hard at first but if you consistently go to the gym and do it every day or every so many days it will start becoming a habit. Likewise is going to sleep and getting up. My Grandpa gets up at the same time every day and doesn't even use an alarm because he's used to doing it. Your dog knows it's dinner time because of the way it gets hungry. It's not looking at the clock it just knows. I always have to go to the bathroom right after we closed at work. My Grandpa gets up at the same time every night and goes to the bathroom. There's literally hundreds of examples that you probably even have in your own life that prove this to be true. Things are hard at first but once you turn them into a habit they become a lot easier. Once your body is programmed to go to sleep at the same time and wake up at the same time after a while it will start becoming a lot easier. Forcing yourself to go to sleep will not make you go to sleep like thinking that you should be happy will not make you happy. What makes you happy is thinking of things that make you happy. Like Good times or family. If you want to know a good strategy to go to bed I can tell you the one I use up above that works well for me.

[@mostlyvoid.partiallystars]

Oof. The worst is knowing all of these and yet having such reactive procrastination combined with being a hardcore night owl. Knowing doesn’t translate to action unfortunately.

[@SparkleSunflower123]

THIS. Totally relatable. But we must keep pushing through this until we succeed, yes?❤

[@mostlyvoid.partiallystars]

@@SparkleSunflower123 well, probably yes lol. But I’ve tried to look at it more as “even small improvements count” xD

[@LuDel95]

There's a saying I heard recently: "Wisdom requires action". You are not wise in something unless you are willing to act on the knowledge that you have acquired.

[@SparkleSunflower123]

@@LuDel95 nice! Wish I had read this before staying in bed languishing that extra hour...😅

[@TJ-kk5zf]

You need to watch the video on the disadvantages of labeling yourself

[@sadistickitten]

Definitely been trying to sleep better at night, getting up every day at the same time is totally a good idea

[@TherapyinaNutshell]

Hope it's helpful for you!

[@YDD108]

Excellent tips and very nicely done short video. I’m sharing it with friends, family and co-workers. Thank you, Emma!

[@tragicsapphic5992]

I've already written out all these rules in my journal, thank you for this 😅❤

[@TherapyinaNutshell]

awesome, when people write stuff down I know they're a student of life (and that means they're going to learn and grow and make progress)

[@rachaelgalvez435]

Scheduled worry has been helping me a lot with my anxiety, but I didn't even know it was helping my sleep too!

[@TomSL55AMG]

Awesome!! I always get excited when I find a new tip. Thank you so much for the help!!

[@PschyoLlamaReeses]

This will be so helpful for me and so many others, thank you!

[@TherapyinaNutshell]

Glad it was helpful!

[@dee5356]

Thank you for this video! 😴

[@duskwillneverend5881]

My insomnia is related to a childhood trauma coping mechanism that I've done but even so, sticking to routine has incredibly benefited my sleep schedule. There can also be biological reasons like when I got diagnosed with hypothyroidism and you're sleeping up to 23 hours a day. Also a side note that I just learned in therapy, even though melatonin can get you to sleep because it's a body's natural response to your circadian rhythm, apparently the reason people wake up about 4 hours later after taking it is because the capsules include sugar

[@duskwillneverend5881]

Side note: having mental conditions like let's say bipolar (which I happen to have because of course I do lol) No matter how hard you try to fall asleep during a manic episode it's nearly impossible. I just got through one where I stayed up 5 days in a row on about 2 hours of sleep that weren't even consecutive because it was in 30 minute increments over a few days. Even with all of this my sleep schedule has been the best and has a very long time just by sticking to a schedule. But also follow this video lol

[@TherapyinaNutshell]

you make a good point, with manic episodes, trying to sleep probably won't work too well

[@duskwillneverend5881]

@@TherapyinaNutshell for real though, thank you for making this video

[@Shelanaony]

Thank you so much for sharing these techniques which are totally doable.

[@TherapyinaNutshell]

Glad you like them!

[@TheBearWhoRoared]

I got a weird question in my mind. Is it a good sign, that i get really relaxed and often times fall asleep while watching your videos and doing the things you suggest? Not just videos on sleep but many things. It seems like i'm so highly activated and alarmed all the time, that i can't prevent falling asleep after you've helped me calm my mind and nervous system.

[@rosebuhr]

Thank you. I hope you’re feeling a bit better now

[@InsomniaCoach]

Thank you for the mention!

[@user-ry8dt9js6u]

Thank you for all your help, ❤ your channel

[@fitwithdiana]

This is great information, thank you :)

[@gabrielvdenton]

Thank you ❤

[@annoar9776]

this makes so much sense!

[@buckeyehockey1979]

I found one thing that really helped me to relax is to allow myself to "free think" before falling asleep. I let my brain go where ever it wants (with a few exceptions, I have CPTSD so there are place we shouldn't go). I actually have found it very helpful. If I need to, I will do it other times too, I have just found in the dark, no distrations (ADHD) allows my brain to get it all out and relax.

[@genericname9024]

Huh. Good timing, was just wondering about my sleep rhythm. I've finally got it flipped back to diurnal scheduling, but it's TOO early. I'm asleep by 6pm and awake by 2am!

[@KarenLynnLHC]

These are suggestions that I'm sure will help the majority of people. I've seen them several times. And yet, for some of us they don't work. Here's my experience as an AuDHD person: - Getting up at the same time every day. My delayed sleep phase easily conks out the effect of built up sleep pressure. Sleeping in really late might make me less tired that evening, but getting up at 7 during weekends will just make me feel miserable all day and still not get me to sleep any earlier. So I get some downside from sleeping in, and yet zero benefit from always getting up early. Napping doesn't make me less able to fall asleep at night, because if I do nap (which is rare) it's because I'm exhausted beyond belief. Caffeine, however, makes me sleepy. - Use light/darkness to benefit your circadian rhythm. Again, delayed sleep phase completely ignores that. - Exercise, or "there's nothing to rest from". Exercise is partly an executive functioning struggle, partly just boring and awful (first advice is always to find some exercise you enjoy doing. That's my first problem), plus an issue of energy levels/overwhelm/chronic burnout. - Racing thoughts. A valid point, because ADHD. If that happens I'll typically open the notes app on my phone (it's always on dark mode anyway, because autism) and write down some bullet points so my brain can let those worries go.

[@tumblingrosesstudio]

Fantastic, thank you so much!

[@TherapyinaNutshell]

thank you!

[@donnahayes6658]

I really needed this! Thank you ❤

[@iamdariawolf]

Thank you! That is incredibly good advice!

[@victoriamarini9296]

Hi! I fall asleep ok but wake up too soon and cannot fall asleep again...

[@marinafmable]

Thank you so much for this video. Can you please make a video about sleep deprived teens over Governer School success? How import is one over another? Thank you so much

[@Meloyadina]

Thank you so much!!

[@esfuturestrading]

Thank you!

[@KatTheo431]

The research is showing how beneficial napping is and this type of advice is just making everyone more tired and exhausted.

[@judymarkel8029]

Thank you

[@girlhattan13]

Thank you for the video! I wonder if it makes a difference whether you journal by writing with a pen or typing?

[@johannalenker1734]

All of this make a lot of sense. However, my problem with falling asleep is that vague feeling of uneasiness and anxiety I can't quite put my finger on. It isnt so much about specific worries than simply an overwhelming weight of every possible feeling, like a confrontation with existence itself. It can trigger great despair, so i avoid it most nights, cause it can feel like a trip right through hell and I don't even know what exactly it wants from me, how I can process it or how I can find peace. Most nights I'll spend on the phone (like from 9pm till 2,3am) to keep it away till I almost pass out from exaustion. I've tried some different things, company, no company before, reading, sport, journaling... all helps to a certain degree but never really makes it go away. Can anyone relate?

[@arckocsog253]

0:38 Wake up at the same time every day. 3:28 You need early light disposure, also, don’t get exposed to blue light 90 mins before sleep 5:00 Make some exercise every day (walking, dancing etc) 7:20 schedule your worries

[@isabellerininger6249]

My fitness device also tracks my sleep-and regularly tells me I get too much REM. I fall asleep and it’s like I wake up in a whole other life to then wake up for real and I can tell you what occurred. It regularly tells me my body battery does not recharge and I attribute that to pain held in my body and regular repositioning to attempt to stay asleep. I am perpetually tired.

[@KikiMeowKitty]

My problem is if I’m sleep deprived (because I’ve woken up earlier than my body wants to) I end up getting over tired so when I guess a normal person might pass out bc they got no sleep, I end up still being up all night because when I’m over tired my sleepy goes away. Pretty annoying lol.

[@TherapyinaNutshell]

Hmm, I'm curious what you do when you're overtired that keeps you from sleeping?

[@shesbebe]

@@TherapyinaNutshell I’ve been struggling with sleep anxiety, I wake up with shallow breathing and chest tightness, all the doctors tell me anxiety and that if I work out it can create dopamine and help me at night. I just don’t know what to do?

[@sinny721]

Do you have any advice for someone who chronically sleeps through their alarms? No matter what time I go to bed or how long I sleep, I just sleep straight through them. I'm late to work constantly and I've been like this since I was a toddler. I have a super crazy bright alarm clock that lights up my room, an alarm so loud it could wake up the neighbors and I do my best to keep a routine but nothing works. My partner has to shake me awake every day... I should really get a sleep study lol.

[@TherapyinaNutshell]

yeah, sleep study sounds like a good idea.

[@tahitihawaiiblue]

I used to sleep like a dead person, couldn’t hear thunder or neighbors fighting, alarm -what’s that? In my case I believe it was hidden multiple traumas and I would rather stay asleep than face the world the next morning.

[@afinepoint4u]

OR you can take a sleep aid. As a thirty- one year twelve hour rotating shift worker your suggestions fall short. My work environment was bathed in 24/7 bright artificial lighting. The physical demands often meant manual labor even minutes prior to shift end. And if it were slow night or day time toward the end was spent in the gym to wake up especially nights. Making it home awake and thus alive was paramount. My advice for the real world is sleep aid. Melatonin or something else across-the-counter. You can nap, exercise and worry all you want and with a little chemical help sleep comes easily and on your schedule not its. No additive issues - at least not for me. So spend 5, 10, 20 minutes of your time being mindful or writing things down or 10 seconds downing sleep aid. Those 5, 10 and 20 minues add up over the years.. Remember time is the one thing you can never get back. Like spent watching a youtube video.

[@broylez4lyfe821]

How do people with ocd deal with the worry you talked about in the last one

[@catasintiger]

Wondering if you would have any tips for shift working - I sometimes work late shifts and nights and have always been unsure how to optimise my sleep.

[@Meow_Vibes888]

Meow meow I love cats Great video as always!

[@karenhermann6208]

Good Stuff

[@suzisaintjames]

Where's the link to Martin Reed's interview on sleep? 💕🌞🌵😷

[@sravanisreepada5947]

What to do when we have rotating shifts?

[@IrishMexican]

I have a 3 month old. My wake time is 12am, 2am, 4am, 7am 😅

[@freebie808]

❤ day 7 no sleep this month 😅😢

[@SaddamHussain-ex6yi]

WOW

[@puedo78]

2 days a week I'm up at 5, I just can't do that every day 😭

[@amcgee243]

Watching this video to procrastinate going to bed 😅

I was scrolling too fast and thought the thumbnail meant this video was specifically for cats.

[@catharsis3083]

lol, ironically I'm watching this knowing i should be sleeping rn 💀

[@sarahboudreault7779]

Can you do a video on what we can do instead of yoga or whether or not yoga is a sin. I get the feeling you’re a Christian. I know that’s not what the channel is about but I hear about how great yoga is for relaxation but then I hear it’s also a sin because of its origins. What can we do instead? Thanks for your channel. Blessings from Canada 🇨🇦 ✝️💚

[@elsewheresky]

Hi, I'm from India and yoga is an ancient mind body spiritual practice whose literal meaning is union. It harmonises your body and mind so that your spiritual practice can deepen. I know certain sects of each religion are very conservative, but it's bewildering to think that something sacred that supports the mind, body and spirit of people from one tradition can be labelled as a sin by another. Wondering what makes you feel that it is sinful in it's origins.

[@sarahboudreault7779]

@@elsewheresky hello. I think I’m coming to the conclusion that the stretches are fine and good for the body. Its origins however are rooted in worshipping false gods and goddesses. That’s a problem because there’s only one God, the Lord Jesus Christ who died a sacrifical death so that anyone who believes in Him would be saved from sin. He rose again. The Father, Son and Holy Spirit are one Triune God. Jesus being the Son who came to save a lost and fallen world. There is much evidence of the resurrection of Jesus and for the Holy Bible being the truth. Some people think that Jesus was just a good man but He said He is God and THE way, THE truth and THE life. NOT A way. The Bible says that no one can come to the Father except through Jesus. Anyone who believes in Him and repents will be saved and spend eternity with him. So because I strongly believe in the one true God Jesus Christ, I don’t want to do anything spiritual that involves the worship of fake gods/goddesses. But I believe the stretches are fine, there just wouldn’t be ANY spiritual component in it for me. I hope that helps answer your question. 🙂✝️💚

[@HoneyWindbutton]

The classic “go to bed at the same time each night” greatly contradicts the classic “don’t go to bed until you’re sleepy”. 😢

[@melusine826]

Staying asleep is my issue

[@asmab1r3m6]

what if I worry throughout the day and still be unable to sleep at night

[@russneho]

1. Nothing to get up for. 2. Asleep during the morning. 3. No motivation to exercise. 4. Not worried about scheduling worry. Thanks for trying to help people though.

[@catharsis3083]

am i the problem then? lol for example, even though i slept super late on x day and woke up early next day, I'd be dead on my feet the whole day and then suddenly wide awake during the night hence going to sleep late again and the cycle repeats 💀💀💀

[@joannam9232]

Why do you still use better help as a sponsor 😢

[@neiltwomey8270]

What a stunning lady,I think I'm in love ❤

[@MandaPanda254]

Creep

[@Stoicinfinity9999]

First

[@TherapyinaNutshell]

Hi!

[@cassieoz1702]

For many of us, the problem isn't falling asleep (sleep onset insomnia), it's staying asleep (sleep maintenance insomnia). Waking at 2:30 and being awake 3hrs before you can fall asleep again, threatens sanity and the ability to work safely. It's particularly common in post menopausal women which, I suspect, is why it's invisible and not discussed 🫤

[@Grunfeld]

Thank you.

[@TherapyinaNutshell]

you're welcome!!