Proven Sleep Tips | How To Fall Asleep Faster

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It can be difficult to get good, consistent sleep, but as a physician it's one of the things I recommend most strongly to my patients. Getting a good night's sleep every night can provide significant improvements to your health, so today I wanted to go out of my way and give you the inside scoop on some things you can do that should help you get that sweet shut eye. Eating before bed, avoiding spicy foods, cooling down your room, limiting blue light exposure before bed, doing things in bed beside sleeping, acknowledging your sleep chronotype, avoiding caffeine before bed in all its forms, naps, using night shift mode, increasing light exposure early, having a good mattress, keeping pets out of the bed, using blackout curtains, limiting phone alerts, avoid cold air, avoid hot socks, effective exercise, and deciding when to actually get out of bed.
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Executive Producer: Doctor Mike
Production Director and Editor: Dan Owens
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* Select photos/videos provided by Getty Images *
** The information in this video is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional **

[@janellevillegas100]

POV: You’re watching this instead of sleeping

[@iemaan123]

🤣🤣🫣😅🥲😏

[@shahnawazhassan5238]

😮

[@CODYALENOAHTAYTAYFAN]

Fr.

[@slow3325]

Lol same

[@ASC_hi153]

same 😭😅😂

[@addie-eileenpaige6460]

I love hearing someone on social media promote proven ways to improve health. Too many times, influencers promote meds, supplements, or products that claim to help with sleep, exercise, or whatever. Sometimes, it just takes good ol' fashioned science to improve.

[@Fred-tz7hs]

this video is sponsored my matress

[@rabbit251]

Wish he would have spoken directly about insomnia. I've tried and tried to sleep and end up going days without sleep. Sleep meds at least allow me to fall asleep. But even with that I seldom get more than 6 hours of sleep in any night.

[@sebastiaanstok]

One thing I would add to the list, do not meditate before sleeping as increases focus and actually takes your sleepiness (something Dr. Andrew Huberman pointed out), this a huge mistake on my part 🥴 if you need to relax instead focus on your breathing (double inhale and slow exhale works somewhat for me).

[@angelsnyder6381]

The only people I follow on social media who have talked about sleep say the same thing don't be on your phone before bed do something like read a book and drink water or have it by your bed.

[@hattarapilvi]

@@rabbit251 well i don't think that is something that can be helped with just some tips and tricks. i'd suggest therapy and a sleep study.

[@elisadaygrey]

I put on an audio book I know by heart and I'm usually out like a light in 15 minutes. Worth sharing, has been working like a charm for me after struggling for decades

[@user-bl3le3wf9b]

I often do this too! I have a special favorite (that I can’t remember the name of right now, dang it!) that has a male reader with a soothing quiet deep voice that’s just right. I often listen for a while consciously and then at some point I can’t remember just drift off. Especially if there is no music in the audiobook. Don’t listen to the Harrry Potter audiobooks, most chapters (or maybe just the first one?) start with jaunty music.

[@gabrielhurtado2868]

Everyone watching this at 3am 👇🏼

[@AliWaziry]

I am watching it at 5.46 am

[@bird9675]

BRO HOW DID YOU KNOW

[@Wild_spirit123]

Real

[@Itsmecamden]

yooooo

[@8Fist]

Almost 1am

[@OrangeDrinkOfficial]

“Don’t use phones in bed.” *Me who’s watching at 1am because I can’t sleep:* 👁️👄👁️

[@brzyWind]

Yo me too

[@brzyWind]

For me it’s 1:39am

[@JalenDevon]

It literally just turned one once I saw the comment

[@ivysmith8053]

It’s 3 AM

[@ismaeel_876]

Haha is 5am

[@andiantoro8568]

Summarizing for all folks here! 1) Don't eat too close to bedtime 2) Avoid spicy food 3) Avoid studying, tv, phone or other activities 4) Avoid blame for not getting a good night sleep (learn about chronotypes) 5) Be careful with naps 6) Be wary of caffeine (consume before lunch for best results) 7) Decrease blue light exposure 8) Lower the thermostat 9) Increase early light exposure 10) Invest in your sleep gear (e.g. mattress) 11) Don't judge your sleep right after waking (sleep inertia is real!) 12) No pets allowed 13) Use white noise, it works! 14) Make your bedroom pitch black 15) Go to sleep when you're tired 16) Customize your phone alerts 17) Avoid cold air blowing directly at you 18) Keep your feet warm, but not sweaty 19) If you can't sleep, get out of bed 20) Get that exercise! 21) Avoid alcohol before bedtime 22) Be careful with sleep aid medications 23) Dim your lights from evening

[@panchitop2909]

Thank you best boi

[@newlife8610]

#1 best sleep ever, after great sex!!!

[@ironmansac4193]

underrated comment

[@sebastiaanstok]

"Increase early light exposure", best to go outside (even when cloudy) as windows block most of the light and will require a longer exposure time (around 30 minutes than the usual 15 minutes). And NEVER look at the sun directly. - Dr. Andrew Huberman

[@jamielondon6436]

This should definitely be pinned!

[@Sophie-wn9lt]

it’s 3am….. what have i done 😂

[@jezamoonspell221]

I know I ate taco bell at 3am because I was awake doing laundry lol 😆

[@Nomara_0n_paw]

I bet more than 50% of people watching this are here instead of sleeping

[@Foxes-cats]

Ya it’s me

[@fenellajameson320]

I feel so seen! 😂

[@NicolieWebby]

Hello I am still here

[@juleeanng]

Here..

[@GummyBear651]

It’s weirdly validating to hear a medical professional say that everyone gets tired at different times. I have ADHD and my sleep varies wildly but usually I don’t get tired until about 1am and I’ve always been criticised for it

[@CVH2311]

I also have ADHD and also used to get sleepy by 1 am, but I've been using an infrared light in the morning for the past couple of months which really helps! It helps break down your melatonin in the morning, and strangely I feel like that helps to build it up quicker in the evening? It does _something_ with my circadian rythm, is what I mean; for the first time in my life I can go to bed earlier with more ease. Oh and also, meditations in the morning/evening really help me (: Just throwing that out there for all ADHD'ers here

[@therealdeal3672]

Night owls are screwed. And it is genetic. And I agree it's comforting to hear a medical professional acknowledge that we don't all have the same circadian rhythms.

[@therealzahyra]

Also w/ ADHD and get sleepy only from 1AM onwards too. Seems like an ADHD thing lol

[@torilove4868]

I have Bipolar, not sure if it has anything to do with that, but I can sleep better between 7am-3pm than I can if I try to force myself to sleep at night. And no one even tries to understand.

[@phobics9498]

For anyone wondering about this. I also have a really late chronotype but all hope is not lost. It is possible to fool your body into going asleep sooner(gets exponentially harder the further from your natural cycle you go). By going into lights out mode 2h before your bedtime(I will not suggest avoiding screens, its unrealistic) and making sure you did the stuff in the video, avoided exciting stuff and turned down your dispaly brightness and blue light. I for example have a rather heavy blue light filter set to creep in slowly, manually lower my brightness at the cutoff point(2h before) and besides doing all the stuff to make me sleepy, I do everything to make it easier for me to make the decision to go to bed(example, put on pajamas) so the chance of me actually doing so is increased a lot. You will gradually be able to fall asleep at earlier and earlier times untill you hone in on the one you chose. I for example am able to consistently be very tired so I easily fall asleep at 23:30, sure still rather late for some but I think Its a pretty significant achievement when my natural clock is set at like 3:30AM. Still though, 4 hours earlier is really great and but as I said previously, it took me a solid week of holding up the schedule until I was able to reach that time(going to 1am was easy, from there on steps were much harder for example). I may be able to push it even further back theoretically. You have to see yourself for that. The most important thing BY FAR is consistency. You cannot let a single slip by where you daddle and go to sleep too late because you didnt keep up the bedtime schedule. If you can manage to be consistent about it, yes, even though it is difficult. It is possible to go to sleep comfortable when you are tired. I hope everyone with the same problem as me is able to make use of this and better their lives Side note: It seems like if I set the lights out thing 1,5h before, it holds the set time consistently. If I go 2 hours, I will get tired earlier until its at 1,5h again. This will be individual. You should experiment(Just not haphazardly, dont decide that its impossible because you couldnt change from sleeping at 4am to 11pm in one day)

[@ionamygdalon2263]

For me what also helped was: 1) Avoiding a HOT shower prior to sleeping. Instead I start my shower with warm water (as warm water is both soothing & it cleans more effectively) and I then gradually cool the water down to reach a luke warm temperature. 2) Keeping my room clean from dust. Dust will increase allergens present in the room. Some people may even want to consider a hypo allergenic pillow. 3) Writting a list with the tasks I do not want to forget the next day. Sometimes I may even write down a thought so I can process it the next day rather than allowing that thought to occupy my brain while attempting to sleep. 4) Accepting that I am a mere mortal and I ought to forgive myself for not reaching my 100% full potential that day. We often beat ourselves up after watching "self improvement" videos. And that is something to be avoided as it leads to the very opposite of improvement.

[@potatocat2445]

I actually felt every tip listed here. Especially the last one. I try to remind myself that even if i broke my schedule and woke up an hour later than i was supposed to, i still went and tried to do what i planned and didn't let my "failure" stop all the things i wanted to do to be "productive". And even if there's one day i cannot do all those things, i need to be kind and forgive myself for it. It's a bit hard but it will make it better and easier for me to get back up to do the things i planned to do

[@tankgirl_3846]

I also do some of these but number 3 is getting added right now! ❤

[@KiraFriede]

And here I am, getting so incredibly tired every time I shower (hot), showering hot is a recipe for a good night's sleep.

[@Alex81409]

Bro my showers be boiling hot

[@robloxqueens2253]

You know there are kids right

[@shomi9413]

"If you don't fall asleep in 15 minutes, you should get out and do something else, till you get tired" But I never fall asleep in faster than 30 minutes. I'm always overthinking when trying to sleep, and being very self aware. No matter how much i try not to overthink I just end up doing it unconciously.

[@Silwer24]

I just play an audiobook on low volume when I switch off the light. Listening to the story blocks out the noisy mind rollercoaster. After about 40 years of taking up to an hour to fall asleep this is the only thing that seems to work.

[@LBPHexagohn]

Maybe you need 30 minutes to fall asleep. Maybe if you took time and effort to retrain by making sure you are only in your bed while conscious for 15 minutes at a time, it might eventually get you there. I bet your doctor, therpaist or psychologist could help you figure it all out. For me, seeing a Psychiatrist was the most helpful for my sleep, and my mental health overall. But the medication my doctors prescribed were significant, as well as therapy to help build habits.

[@ashebirkumsa7717]

Same here .

[@chrisgreek4285]

Well! That ‘get out of bed after 15 minutes’ would have been so great to have learned a year ago. The past twelve months have seen me dreading bedtime, only to look at the ceiling and walls for hours. Contrary to one of your other suggestions, my cat senses when I am getting in a state and deposits herself on my thighs. I fall asleep so quickly when I am patting her and she is purring profusely. The only times she has woken me in the night is when she has a nightmare; this happens FAR less frequently than I disturb her due to my chronic pain, so I am happy to be able to calm her when she needs me.

[@artchic528]

Doctor Mike. You’ll be happy to know that I thanked the nurses for all that they do when I had my colonoscopy a few days ago. They seemed genuinely happy and I think it helped them have a better day.

[@artchic528]

Yay! I got hearted by Doctor Mike! ☺️

[@queen_crochet]

Cool

[@captainnoob5244]

@@artchic528 congrats buddy 👍

[@AmaraJordanMusic]

I’m in a medical family, and it really can make a difference in someone’s day. You don’t know how long they’ve been working, if they’ve had some stuff go down on their shift, or what. And regardless of their personal lives, they just have to table everything, push the stress down, and work through it. I never get people who are like, “Well, it’s their JOB.” Yeah, but you can be kind. It doesn’t cost anything, and can make people happy! I try to be grateful for any help I get, whether it’s in the job description or not. They’re HELPING. Why not be nice? I don’t understand people.

[@txlady1049]

@@AmaraJordanMusic and thank goodness it is their job! Where would we be without doctors, nurses, medical technicians, etc. And nowadays, here where I live anyway, nurses are working 12-hour shifts! That's a long time to work a job with that much stress! I bet some of them could use a few of Dr. Mike's tips on getting better sleep!

[@babowasalwayshere]

As an autistic person, I found it is incredibly important to always have 2 things to aid in falling asleep: sleep mask (like a good actual contoured sleep mask preferably in black satin or some other equally soft nonabrasive material), and white noise (ASMR, soft music or audio of ocean waves or fire crackling and burning, various youtubers who have a steady cadence and volume to their voice etc). Commonly with autism we end up struggling with sensory overload and tinnitus, and I find without sleep aids it's near impossible to fall asleep, let alone have restful sleep.

[@pedroff_1]

I (suspected autism, haven't yet looke dfor diagnosis) always use the edge on my blanket as a makeshift sleep mask that I can tighten at will with moving my arms around, and which even applies some mild pressure on my face. It makes everything pitch-black and I love it. In addition to that, I have blackout curtains and I looked for a particularly silent place when searching for my current apartment. When I used to live in a warmer place, my air conditioner did a fantastic job as a white noise source

[@justsomemusic1216]

Tinnitus is annoying when its quiet the eeee sound appears

[@LisaKokx]

One of my favorite things in life is my weighted blanket, it's so good

[@steffanaarts-greven1352]

What also helps is a weighted blanket. It provides higher deep pressure that promotes the production of sleep hormones and reduces stress hormones.

[@JeannyMeyer]

The worst is the hyperfocus phase I periodically hit. Bare minimum of sleep for two weeks every time 😩

[@Fabricplants]

wow.. tip 19 is what i really needed to hear. i get so much anxiety when i cant sleep and almost every night i get jerks cause my body gets scared or alert even if nothing is happening. it makes me dread going to sleep. thank you mike!

[@sandpiperr]

The wear socks to bed one is insane to me! I have NEVER been able to sleep with socks except for one time when the heat in my apartment went out in December. If it's not literally freezing cold, my feet get way too hot with socks on and that definitely doesn't help me sleep!

[@dancedivaforchrist]

I went to sleep with socks on my feet while camping in temps below freezing temps… still woke up with no socks. I cannot sleep with them.

[@SpeedwagonZaidan]

I never take my socks off before I sleep. I tried taking my socks off when I got too hot once and I had to put them back on cause I was too uncomfortable.

[@RosinaEmilyW]

Socks on means I don’t get as hot and overheat. Otherwise I get too hot and wake up sweaty.

[@VI_Hades]

I can't stand not wearing socks. Only time they're off is in the shower

[@SpeedwagonZaidan]

@@VI_Hades You.. you get me.

[@TBone4983]

I had an appointment today and casually mentioned to my doctor that I had switched to night shift. She gave me WAY more of a lecture than the one she gave me about vaping (which I've quit doing). This video came at the perfect time!

[@puxter88]

what did she say about vaping?

[@namyak-bf9od]

@@puxter88 probably something about a vape Idk

[@avocado1845]

@@puxter88 That it’s really stupid?

[@Dylan_J_Johnson]

@@puxter88 Probably something about how unhealthy they are. What do you think she should say; that they are healthy? Lmao

[@xxsniperxelitxomegaxlmaoxo7381]

@@puxter88 probably not "Yo want some of the good stuff? i gotchu homi"

[@TuanHuynh-wn7nv]

I am watching this video before going to bed😅. Is anyone here are same as me?

[@Soccersoccergilrlll]

MEEEEEE!!!

[@Thecoolkidqq]

Yes

[@stevoo4Life]

Same😂

[@alibeknorbekov5963]

Same lol

[@tracygardner6318]

Yes

[@sadravin1]

I agree with all. Never had issue falling asleep. Getting up is a chore. I found blackout curtains help a lot, but having them only cover the bottom two thirds of the windows is best. When I get sunlight in the morning, i wake instantly, fully alert, and feeling fully rested, even when i just went to bed a few hour prior. Its better then an alarm clock.

[@Tooamazin]

To add onto #19 or just give my experiences with it. I've done this for a LONG time but for another reason tied in. When I couldn't sleep I'd get anxious etc and then get HOT after ~20+ minutes, and then my bed/blanket/pillow etc would then be hot making it even harder to sleep. So I'd eventually learn to get up and move my pillows/blanket off the position I'd been laying in to let them cool off faster while I went and did whatever and wait. It makes it much easier to get to sleep when everything is nice and cool/cold (I'd also point my fan at my bed while waiting) and this is something I've been doing for 20+ years now, it truly does help.

[@TonioDND]

Tip 19 is really important, i've spent so much time in my bed having insomnias that now my brain doesn't recognize the bed as something to sleep on, even when im almost falling asleep on my chair i'll go to bed and instantly stop feeling sleepy. Most of the time when i give up during insomnias i sleep on the couch and it's way easier to fall asleep

[@iseyouwhenyouareslepping]

ye i have that to

[@KAMEYHAMEYHAAA]

My mom would never lol

[@zaferoph]

Yeah it's the same reason why you should separate work and relaxation spaces too btw. You'll make associations and train your subconscious into habits.

[@jessicagomez1760]

I used to have almost daily panic attacks at night for months a few years ago and I remember my therapist telling me not to stay on my bed, to go to any other place and have the panic attack anywhere else so as to not associate it to my bed and room since that is supposed to be my comfort place and I am glad I did follow her recommendation. The bed and room should really be only for things that cause pleasure like sex and sleep.

[@farealwitit7947]

you still panic?

[@jimj2683]

I fixed that problem like this: Only go to bed when I actually feel dead tired. In the beginning I slept sorry, but over time I slept longer.

[@AP-rr3yg]

I am currently so exhhausted from lack of deep sleep, that my day sucks till noon. I am dreading to go to bed everyday. I am going try this! (Getting out of bed when i cant sleep. Also getting to bed when i first get tired)

[@tanyawieczorek6603]

​@@AP-rr3yghow's it going?

[@AP-rr3yg]

@@tanyawieczorek6603 Hello, although last week wasn´t the best since i had lot of stress and pain from being ill, getting out of bed when you can´t sleep has been a gamechanger. Not even for long, like 10 minutes. Also what what helped is incorporating easy excercises/walks in my afternoons when i can. I no longer feel anxious about bed time as i know how to help it. :)

[@Jasmineashley44]

THANK YOU DOC MIKE.

[@__randomness__]

This will definitely help me because I haven't slept in a week and I'm starting to see things beckoning me to come closer in the corner of my eye 😃

[@datVrenschn]

I strongly recommend "The Little Elephant Who Wants to Fall Asleep: A New Way of Getting Children to Sleep". I am a grown up (sadly) but I had trouble falling asleep even back when I was a teen. I started listening to this story every night back in 2018. The story is about 30 minutes long. I still don't know how it ends.

[@elleanais627]

Hey, I hope you’re doing well I’m a teen with insomnia and this sounds really cool, just wanted ask where I could find it?

[@shcade8926]

@@elleanais627 it’s on KZbin :)

[@datVrenschn]

@@elleanais627 Sorry it took me so long to answer. I downloaded it on audible. It is also available on CD, if you as a teen today even know what that is ;). Apparently some woman reads it on KZbin, but I don't know how her timing is and since I personally respond better to a male narrator I can't speak to how that one works. Maybe I should elaborate, that it is important to really concentrate on the voice and to try following the story, visualize the forest, the steps, the leaf. Never made it past running into the little rabbit, yet. I sincerely hope it can help you like it did help me. Good night :)

[@skydragon84]

I honestly slept better when I had my late kitty (male orange tabby) next to me. Understandable because I have Anxiety, as well Depression and ADHD. For some people, having a pet nearby eases that anxiety and helps them get a better nights sleep. RIP my sweet Gritz

[@KatjeKat86]

Yes snugly purring cats, to me, help you sleep better maybe dogs are different?

[@oiseaufeu]

​@@KatjeKat86 My dog keeps gluing the back of my legs. Even butt to butt. It reassures me. And I always have that same 4 to 6 hours of sleep per night. I love that she does that in the winter. She's not sleeping in my bed in summer as it's too hot for her.

[@christineryan2988]

Agree. I fall a sleep hugging doggo. His breathing is so soothing. Or kitty giving me biscuit massages with comforting purring. And I don't wake if they leave. I'm sure light sleepers would have trouble, or people with poorly trained pets, but my pets know the rules. I too have anxiety and am finally off Ambien after ten years of continuous use. So pets are staying lol

[@BirdRaiserE]

Same She also keeps my feet warm

[@CosmicCloud403]

I’d say it probably depends on what your pets like.😅😅

[@mrshiccup82]

This is actually really helpful! If i'm going to be honest, I didn't even know you could turn on sleep mode!

[@zaferoph]

This advice is way better than anything I've ever had a doctor tell me in person. Like obviously blue light/phone has impact on sleep but thank you for giving so many other things we can do to maybe find the solution for us. Thank you. Also, you can't tell me to get "good blue light glasses that actually work" without listing a few that do.

[@mrsvalentine86]

I already do a lot of what you mentioned in this video, but I just want to add two things that also work for me personally: reading in bed, right before bed. I will literally go from wide awake, to passing out after only getting through a few pages, it's like magic. Also, if I find I can't sleep because of anxiety specifically, I will count backwards from 100. Most of the time I can't even get to 85 without drifting off.

[@Nilboggen]

Reading a book before bed is also my go to. Takes me more than a few pages but its part of my nightly ritual I read until my eyes get tired and then go right to sleep.

[@AmaraJordanMusic]

I’m an avid reader and I dunno if it’s insomnia or what but I can’t do it unless it’s a subject that’s pretty dense and/or dry. So, something from a less preferred biographer. Or a Dumas book. 😅 Then it’s got a higher chance of working. But I read for 2.75 hours last night, soooooo…..

[@JustCallMeEmily]

i had once forced myself to read until i finished the book, i passed out not soon after, i both recommend and not recommend it.

[@HealthyDisrespectforAuthority]

@@AmaraJordanMusic try a math text book.. you'll go to sleep in defense.

[@romeru4749]

It's best to read a boring book---if not, you'll end up just devouring the entire thing instead of sleeping. lol.

[@1supergirl4]

I work night shift and started using a sleep mask a few years ago. I even use it on my nights off as it is difficult to sleep without it. Also, I am a night owl and people used to get on me about staying up to 3-4 am. Now that I work night shift, I don't get as much grief about it. It's nice to have a job that accommodates my circadian rhythm. I would hate to get up at 5 am to go to work.

[@shellysmith1256]

I also work the night shift and it is perfect for my circadian rhythm.

[@therealdeal3672]

This is what I need. I'm a night owl and it's easy to stay up all night. Not easy to wake up early in the morning though.

[@TombstoneChris]

Yes tell me about it I work an evening job myself and my entire life I've been a night owl. And when I was young and going to school I hated it because I had more energy and was more vibrant at night whereas during the day I was sleepy. So getting up that early then going to school suck because I would always be going on a few hours of sleep if that. Which is why when I turn 16 I dropped out and went to night school which was a godsend. Lord forbid I could not imagine getting up and going to a job at 5:00 a.m. in the morning. You know one thing he fails to mention is circadian rhythm is different in everyone and there are millions of people who are natural night owls and for whatever reason they're circadian rhythm is reversed I'm one of them and it sounds like you are too.

[@reaganharder1480]

My last job I was getting up at 5:30 am, and I quit despite good pay and one of the better management teams I've worked under because I just can't handle that sleep schedule. My trouble with night shifts is that usually they start too early and would prohibit me from doing any evening activities with anyone who works a normal job.

[@danarzechula3769]

Morning person here rest of my family not so much😂

[@braddeicide]

I found the right mattress 18 years ago (secondhand) and I'm still loving it.

[@timothyven3740]

I've always slept better during the day than at night and feel more energetic at night than in the daytime. Third shift has always been my preferred shift because of that.

[@theladyinblack3055]

The cooler room makes sense to me. When you freeze to death, you fall asleep - at the extreme end. I hated when meeting rooms were too cold. I found that, while it might have been stimulating for some, because I tend to be cold most of the time, the colder room would make it hard for me to stay awake, no matter how well rested I was or how much caffeine I had in my system. Others found this hard to understand - which I never understood.

[@fortheloveoflanguageandwri4962]

Cold rooms make me sleepy, too. People say they keep classrooms or conference rooms cold to keep people awake, but I'm yawning and looking for a blankie.

[@dr.christopherjohnson4178]

Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?

[@Flair258]

I love sleeping when its colder. If its too warm, I can't sleep. If its too cold, I can put a blanket over myself and ill be perfectly cozy and its awesome. Because of this association between cold and cozyness, I too get sleepy when its cold lol

[@thaloblue]

If the room is too cold I shiver, and the medications I’m on make me sweat while I shiver. And then the sweat cools and makes me ever colder. Its very frustrating to try and find exactly what temperature + socks + blanket combo will let me sleep without waking up on a disgusting pool of sweat

[@ikawba00]

Plenty of people here it seems, that find the cold sleep inducing. Me too

[@starfishgurl1984]

Anxiety sufferer here, I love the idea of gratitude and totally might use that the next time my anxiety spikes before bed, thankfully though working retail walking roughly 50 miles a week unloading trucks and restocking the sales floor I’m usually pretty tired come bed time and don’t have too much trouble falling asleep most of the time as a result so that definitely helps me a lot!

[@farealwitit7947]

jesus can heal your anxiety

[@Akiku2]

40 miles a week for me, and I'm a barista!

[@shaniandreas6333]

Very compact, comprehensive, & helpful

[@katie.gagliotti93]

Needed this today, thank you ♥️👏🏻

[@islam-darija]

1) Don't eat too close to bedtime (00:09) 2) Avoid spicy food (00:26) 3) Avoid studying, tv, phone or other activities (00:41) 4) Avoid blame for not getting a good night sleep (00:49) 5) Be careful with naps (1:04) 6) Be wary of caffeine (consume before lunch for best results) (1:18) 7) Decrease blue light exposure (1:50) 8) Lower the thermostat (2:06) 9) Increase early light exposure (2:25) 10) Invest in your sleep gear (e.g. mattress) (2:41) 11) Don't judge your sleep right after waking (sleep inertia is real!) (4:10) 12) No pets allowed (4:34) 13) Use white noise, it works! (4:45) 14) Make your bedroom pitch black (5:10) 15) Go to sleep when you're tired (5:36) 16) Customize your phone alerts (5:52) 17) Avoid cold air blowing directly at you (6:18) 18) Keep your feet warm, but not sweaty (6: 38) 19) If you can't sleep, get out of bed (6:56) 20) Get that exercise! (7:20) 21) Avoid alcohol before bedtime (7:44) 22) Be careful with sleep aid medications (7:59) 23) Dim your lights from evening (8:52)

[@ragealpaca4419]

Mission failed 23 times

[@mishastv4917]

Excuse me you copied a comment

[@nutimator]

you are a hero

[@stephanietaylor-white9135]

Thank you

[@ela1704]

What do y’all mean hes a hero- DR MIKE LITERALLY PUT IT INTO SECTIONS

[@jenniferlancaster7040]

I push back on the pet in the bed. The same rationale applies to spouses and human partners. I slept alone during the pandemic because of social distancing and my dog couldn't reach the bed I was in and I didn't sleep better. My dog adds to my feeling of security and love and keeps my feet warm.

[@XhollieX12]

wll done!

[@castanedagus]

Great info I will apply it all. Thank you greetings from LA

[@Iamafishthatlikesbread]

thank you so much, i really needed sleep and this worked within the first week :D

[@irishrebel7616]

Some of the best advice I’ve ever received was about buying a mattress. They said when you go to the mattress store start by lying down on the most expensive mattress. They’re usually the most comfortable. Then work your way down by price until you find the mattress uncomfortable. Then buy the last mattress that was comfortable. You’ll save yourself money and get a comfortable mattress.

[@lumikaten2733]

Hey Dr. Mike , I have tried every instruction you gave me in this video and for once I slept for a full nine hours. Thank you so much for making this video. It’s made my sleep so much better.

[@Dbelenit]

so comprehensive! i love it! also another thing to physical exercise i'd like to add is that mental exercise also helps

[@gracia130]

you're a doctor we can learn a lot. Not hiding anything. Keep it up Doc.👍

[@abbij2009]

Something I learned in grade 5, if your having trouble sleeping, maybe because you keep thinking about lots of stuff, stop. Instead, try to focus on the feeling of your blanket and how comfy you are. Focus on that and not things that keep you awake! And something that helps me is having a fan on at all times, i also focus on it sometimes and it helps me fall asleep. It also helps tune out noises outside my room.

[@alyssablase417]

Impossible when my head things of several things at once. I never focus on one single topic/thing at once

[@curlypubes69]

​@@alyssablase417FR

[@reneepatrowicz7810]

​@@alyssablase417with them on this. Too many thoughts at once and I have the wonderful amazing thing of loathing white noise. I feel like I'm the only one driven nuts by it 🙃

[@Kedamohno]

@@alyssablase417 same...i've always had trouble sleeping because it's so impossible to focus, especially before bed when i'm just with my thoughts. may sound weird, but guided meditations have helped a lot for me! only way for me to get a quiet mind before sleeping :,)

[@alyssablase417]

@@Kedamohno same. I have to listen to something that involves me focusing on my breathing. Slow breaths in my nose and out my mouth helps me focus on getting relaxed

[@moose0095]

this actually helps alot since when i get no sleep i feel great and when i get a "proper nights sleep" i feel even more sleepy

[@VeronicaGarcia-hf7jb]

I tend to wake up in the middle of the night with racing thoughts. It’ll keep me awake for hours. I’m learning to try to relax by focusing on my breathing. It helps calm me down and usually helps me fall asleep again. Still pretty difficult, though. My brain is LOUD. Hoping it gets better with practice.

[@PonikoRoblox]

Same, my brain reproduces thoughts and always has to have a song playing in it.

[@jimj2683]

Same. It is usually because I am doing something terribly wrong. Like being in the wrong relationship, being in the wrong career, losing friends etc.

[@randommf886]

when the alarm goes off right when you've started to go into a deep sleep

[@lyrieth8833]

I got grief from both of my grandparents for my sleep schedule I have always been a night owl. They wanted me up at 6am! I got jobs that were on late 2nd and 3rd shifts that fit perfect with my natural sleep times. Also Dr. Mike you get to tell my chihuahua mix Ronin he can't sleep with me anymore, it won't go well!

[@kpop_noodles]

im in middle school and wake up at 5! I believe in you, keep going!

[@Werevampiwolf]

My sister is like that so she works nights. My parents were giving me the lecture about "You're so lucky you don't work nights like your sister" but like. I'm a morning person. I'd die if I had to work until 2am, and my sister would die if she had to wake up at 6am to go to work like I do. Everyone is different

[@booksandtea1989]

@@Werevampiwolf same for me and my sister, only she's the morning person and I'm the night owl. She usually has to get up at 4 or 5, which is when I typically go to bed😂.

[@dr.christopherjohnson4178]

Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?

[@TeenyTinyTrebuchet]

I think it's great that more and more people are talking about sleep hygiene. I just wish there could be some examples of what a bedroom specifically made for helping one sleep would look like.

[@Matothebato]

thank you lol,i have insomnia mainly because of my adhd and autism (affects my melatonin) i takes me 3-5 hours to fall asleep,so this helped alot

[@NostalgiaDude1234]

I love Mike and i think that is shoukd be more of these types of influencers❤❤❤

[@katherinepollock]

One my pet sitting clients happens to a neighbor who tries literally ANYTHING to fall asleep. I was talking with her the other day when suddenly her husband came out with what he called a "shot" that was the size of a medium cup of coffee. The husband said it was to "shut her up at night" so she can sleep faster. I left that conversation knowing that a drink with that much alcohol and size would definitely put her to sleep, but not in a healthy way. Thanks for telling people the healthy ways to fall asleep!!

[@dr.christopherjohnson4178]

Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?

[@eaglewater4762]

Hi Dr. Mike, I have a question: while doing research for a book I’m writing, I stumbled across the rare case of Lina Medina, a girl who gave birth at only 5 years old. I was wondering if you’d ever consider doing a video about her and other similar rare cases. I’d love to hear your take on the medical side of things. I love watching your videos! The conditions and treatments you talk about help me with keeping medical accuracy in mind even when writing fantasy :)

[@mrmartz3083]

Best advice ever of routines before bed.

[@random3rsifO_O]

Me watching the video trying to figure out how to fall asleep at 3am 💀

[@I_like_parkour]

Fr

[@instrong]

For those who working out this video is so important! U must sleep well to get muscles, that is what I'm always talking about in my videos. Good job Mike!!

[@shockwave402]

For a semester in college my class/work schedule allowed me to have a biphasic sleep cycle. So I'd usually sleep from about 4am-8am and then again from about 6pm-9pm. I actually loved it considering I'm a night owl and had all the night hours free essentially.

[@bokerlong03]

I'd love for there to be something for chronic pain issues, like mines based on my core. Love the videos

[@OynuraBahodirova]

I needed these informations soo much🙃thank you doctor😍

[@shalomoberman6616]

This might help me get my roommates to agree to turn down the heat at night, thank you for that!

[@enigma9789]

In winter I sleep best with the window open and my room getting down to 35 degrees (F). waking up is a different story though haha

[@bryannab2703]

I feel your pain. I had a roommate that would turn our room into a boiler. We had a talk about it, she said she would stop and then she would turn it up when I wasn’t looking. Despite the fact that there was ice on the ground, the second I entered my dorm, I had to immediately strip down to a tank top. And even then I was sweating. My room was boiling.

[@enigma9789]

@@bryannab2703 My professional opinion is to walk around naked to assert dominance.

[@bryannab2703]

@@enigma9789 😂 my dorm had a giant screen glass door instead of a regular door so anyone passing by would’ve seen me too. That imagery is great. I love it! 🤣

[@oceaneo4603]

@@bryannab2703 I feel your roomate's pain !!! My roomate and I slept in the same room and I am very sensitive to the cold too. She was sleeping with the window open while I was coughing my lungs out for more than a week, until I had the idea to use my mastress as a shield against the wind and sleep on the floor. I also bought a small electric blanket. I had the idea in the middle of the night and fore sure didn't wait for dawn ! 😁 She moved out a couple of days later. 😏 I hope you guies have separate rooms🤞. And may be you guies could find a middle ground. One can add some clothes on while the other one get rid of it☠️. Exchange rooms, if one is coolest than the other, or move furtnitures around, ... But to your roomate defense, even with the warmest clothes the air you breath is cold, at the end if the day you'll catch a cold, it just will take longer. I have to be on his/her side 😳.

[@KnightSlasher]

I didn't know any ways to improve sleep before but I will say this sleep is one of the best stress relievers

[@kaneshareeder107]

This has been so helpful cause I have been having so much trouble with sleeping

[@user-hp4hw2bg8v]

needed this video!

[@FlawsReal]

Watching this at 3am as a lifelong insomniac😅. I’ve always hated sleeping and having to go to sleep. However lately I’ve noticed it taking a toll on my head already in my early 20’s so I gotta fix this now rather than later.

[@redzodiac]

Same BRO, same, did these work?

[@shannon8254]

Thank you Dr. Mike for the tips! I have insomnia and sometimes it takes an hour for me to fall asleep. Idk if it is genetic or my lifestyle. Also I have been trying to exercise three times a week and to save my bed for sleeping only. Ive tried those methods and they help!

[@lisacrutcher6256]

I also have insomnia but like minor so I sleep after 30 mins of being in my bed

[@jjimjjam1707]

I have a fan on all the time in my room not only for background noise but constant cooling

[@dawniesimon]

Same!

[@YTvidsoriginal]

Nekem a legjobban az esőhangok működnek. Néha hallgatom videó készítés közben is, van, hogy ülve elalszok tőle. Elég jól el tud nyomni. A csatornát is azért csináltam, hogy másokkal is megosszam ezeket.

[@writers.note7462]

I have sleeping problems and this video came so on time. The things that are said not to do really pinched me bc that's what I've been doing. Thank you for pointing out, Dr. Mike.

[@Monkeditz77]

Avoid foods Avoid blame Lower the thermostat Invest in your sleep gear No pets in bed Pay attention to noise Eliminate light Go to sleep when your tired Sleep modes Avoid cold air Keep feet warm Exercise Avoid alcohol Sleep aid medication Dim your lights Your welcome! Good night 💤 ❤

[@carla2464]

Thank you ❤

[@babab003y]

not me at 3 am trying to go back to sleep

[@b0n3p4w5vr]

AVOID COLD AIR??? cold pillow cold bed cold blanket cold pillow plushies cold bedroom with fan on I SLEPT FINE OMFG WHAT😨

[@mrdoge-bx7zu]

​@@b0n3p4w5vrnot cold air is cold objects

[@darealf5824]

Bro clutched up 💯

[@ensignj3242]

Gratitude . Great tip!!!!

[@user-wk5zw2je5s]

This helped me a lot thank you ❤️❤️❤️❤️❤️❤️

[@Moleda1986]

Okay I officially feel like a professional sleeper now because I follow every single one of these things. And let me tell you: I sleep incredibly well; I always have. I’ve never had issues in that department. I guess this explains why! Phew.

[@saharhamid8409]

Hey Doctor Mike!!! Thank you for sharing these interesting tips on how to get a good night's sleep. This video will definitely be beneficial to people who struggle with sleep. As always, stay happy and healthy❤❤.

[@MonkeyJedi99]

Regarding the pets tip: Have you TRIED to train a cat to not sleep on the bed? Hah!

[@saharhamid8409]

@@MonkeyJedi99 No, unfortunately not😂😂😂. I don’t have any pets.

[@miketravis5493]

I've noticed a lot of these tips are for people who sleep in a house or an apartment so I was wondering if you could add or even do another video on some sleeping tips for truckers. Also do to my ADHD when I need to quite my mind I tend to listen to green noise instead of white noise for some reason listening to green noise works better than white noise.

[@raynaemurray]

Thank you for acknowledging sleep debt. So many deny it’s a thing, and I’ve always felt the opposite

[@omgvague]

What works for me, without fail, every single time, is to continuously think, "Its fine, you can sleep. Everything is okay, go to sleep." I just keep looping things like that over and over in my mind to stop any other thoughts from entering.

[@bryanlee25]

Really would like to hear more for people, like me, who work nights and have to sleep during the day. For me, bedtime is 7am and wake-up time is 3pm.

[@torilove4868]

Same sleep schedule.

[@bryanlee25]

@@dr.christopherjohnson4178 NE Nevada

[@dr.christopherjohnson4178]

@@bryanlee25 Hello

[@dr.christopherjohnson4178]

@@bryanlee25 Are you still here?

[@dr.christopherjohnson4178]

@@bryanlee25 Are you still here?

[@kiwipommiegirl]

Some great tips,thanks so much!

[@realwithserena]

I really enjoy learning from your KZbin channel! Thank you 😊

[@the_UF365]

I got my first night of restorative sleep in a long time thanks to your tips Dr. Mike. Thank the universe for ya, man.

[@KristenGaming_]

4:35 Sorry I'm gonna have to disagree on this one. I guess it might bother some people but my dog actually doesn't bother me at night and my dog who recently passed away was my service dog who helped with sleep apnea.

[@ayasarsour2860]

Amazing, thank you very very much 😊

[@juliewuyts1698]

POV: You're watching this in bed at 1am

[@meaganmcginley6617]

Dr. Mike could you do a video on sleep disorders? Especially more rare ones like narcolepsy and idiopathic hypersomnia or excessive daytime sleepiness in general

[@Ailieorz]

Only if he gets someone qualified to talk about it

[@agatssu1111]

I was literally having hard time sleeping, raised up, opened youtube and now came across this video. Thank you for the tips !

[@Destinations_01]

Every second of watching this was valuable. Not sure of you have done it yet but, can you make another video about snoring and how that affects sleep.

[@gmd.off_putting6667]

thanks docter mike winter break for 8th is over on thursday, thx.

[@AmaraJordanMusic]

YES PLEASE, I have pretty stellar sleep hygiene, but I’m going to bed at 3am lately! Never has a video been more timely! 😭

[@dr.christopherjohnson4178]

Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?

[@fantachan102]

I've been having a hard time getting good sleep in the last few days, so I feel like this video came out it the exact right time. Definitely will be considering some of the tips in this video.

[@timmyg316]

One unsaid thing is experience. Just like any skill it gets better over time. I noticed i just naturally started doing some things on this list over time. I also noticed which ones dont help me too. Over the last year ive had to adapt to sleeping at internet cafes as i now travel through Japan for work. Over a year later and i can easily sleep with lights on, ambient noise, and uncomfortable padding.

[@AmberDoubleU]

I have pretty bad chronic insomnia and do about 90% of this list. The one thing I don’t do is get out of bed if I can’t sleep. Mainly because I don’t want to have to get out of my nice, soft comfortable bed and also because I’m worried that i won’t get sleepy enough to get back into bed, therefore being up all night. 😞

[@Asher22222]

Love this, Dr. Mike! Great information and love your idea of a bedtime gratitude journal. That actually gave me goose bumps. Very heartwarming. ❤

[@dr.christopherjohnson4178]

Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?

[@EmmileighNorthrop]

This is a really great video because I need this I have sleep insomnia

[@paigeme886]

Me watching at some ridiculous hour in the morning… Love your channel and personality Dr Mike ☺️

[@vitapuniskyte2552]

I've been having poor sleeping for quite a while, hopefully your video will help me get better sleep

[@owenj7076]

As a long time insomniac with carefully managed symptoms the only one of these I can't and don't use is getting out of bed after only 15 minutes. Every time I do that I am awake several hours later or even the rest of the night, even when sleepy I fall asleep much slower than most people (something which is being addressed in therapy and with a specialist!)

[@JankoWalski-hz3lu]

Yeah, I tried it once and it gave me more anxiety.

[@daisysingh4659]

Thanks Dr M , I tried so many things nothing works! 😢 I try you tips .

[@tashainjena]

So glad the second wind is an actual thing. When I first feel sleepy, I have about 15 minutes to go to the bathroom amd go lay down.

[@emmapritchett6898]

All of these are things I’ve had to learn on my own the past couple of months. I got hip surgery and moved back to college right after in august and suddenly couldn’t sleep because I kept having panic attacks at night, then even once I got those and my anxiety under control I still couldn’t sleep because my bed had become a place that made me anxious and scared because I was anxious about having another sleepless night sleep. I’ve also learned to keep better sleep hygiene, I’ll admit I’m still not great, but for the past month I’ve been journaling for 30 minutes before I go to sleep to get out my thoughts and also build in a little more positive thinking into my life, I also started reading a book with a book light instead of scrolling my phone before I try to sleep so that when I do try to fall asleep I’m thinking about the characters of the book I’m reading and not dwelling on my own life. All this has helped me go from getting 2 hours of sleep a night to 5-6 hours of sleep. It has also helped that as I’ve gotten farther in my hip rehab I’ve been slowly allowed to be more active which has helped a lot too, for sleep and just my overall sanity.