Fall Asleep in 2 MINUTES: Doctor Explains

[@ViolinMD]

I'm launching a comprehensive online sleep course - join the waitlist to get early access when it's available! forms.gle/6yNeyjS7GeH7bajf7

[@billmorris9646]

I haven't slept in 3 years after an evil doctor permanently destroyed my ability sleep with a prank he pulled. I got him fired from the hospital over it. I don't believe for a second that you can do anything for me or that will ever be able to sleep again.

[@JoanOfArgghh]

When I had insomnia years ago, I decided to get up, get out of bed, and do house chores every time it happened. I would tell myself that the bedchamber would NOT become my torture chamber. Pretty soon, my body decided it didn't like doing housework at 2a.m. and stopped waking me up. Our mind and body are very trainable!

[@ViolinMD]

Thanks for sharing!

[@neen42]

I do as many chore as i can (live in an old apartment with thin floors and walls) i find i get a lot of stuff done between 3-6am. Wish i could vacuum though.

[@mangantasy289]

I did that as a student. I have serious mental health issues, and sometimes I woke up very early, be immediately too jittery to fall back aslepp although I felt very tired at the same time. I used the time to do some chores and sometimes could even go back to sleep for an hour or two after some of it.

[@ajabee2957]

I wish that I could do that, but I’d have to clean up the whole house until I’d have to get ready for work. I can’t even read

[@Ana-n8y1c]

Lots of exercise sometimes tires me out if it's done by early afternoon. And relaxing KZbin videos.

[@Sasharella]

My psychologist taught me the diaphragm breathing technique because my anxiety was so bad and omg it works so well. I instantly feel so calm.

[@Lizziee247]

What’s that

[@genericwatcher2439]

My CPAP is KEY to me, when I put it on, it tells my body, sleep time! I get drowsy nearly instantly, however, it still usually takes me 35 minutes to fully fall asleep. I hope one or more of your tips helps me fall asleep quicker.

[@TheThunderStrikes]

It has just started dawning on me that Siobhan’s voice is really suited for ASMR or guided meditation

[@DoctorHealth8]

❤❤❤

[@trishemerald2487]

Thank you for telling people to get out of bed if they can't sleep after about a half hour! So many doctors - even hospitals - overlook this. It's basic learning theory (psych here). Cheers from Ottawa.

[@that-lux-runner]

Love how you adapted your voice to the video's purpose. It was not your usual upbeat way of speaking. Very strategic 😴😴😴

[@ViolinMD]

Haha good pick up!!

[@gerardacronin334]

@@ViolinMD Yes, I actually nodded off while watching this video!

[@tonyblair8682]

@violin MD ...I wrote u on IG...

[@1964Potter]

My go to for insomnia was learning to do Psalms and Prayer in sign language during the day and then on nights where I have trouble falling asleep I go over the motions in my head over and over until I fall asleep. Works great for me.

[@slc1161]

Sounds great. Going to be learning sign language soon.

[@DoctorHealth8]

Congrat!

[@candor-and-moxie]

I witnessed the blood pressure lowering effects of diaphragmatic breathing while getting an iron infusion. At first, the infusion was dripping pretty slowly. Just by "belly breathing" with the long exhale, I watched the drip speed up significantly. It was amazing! My doctor told me that when you have an IV that isn't rate limited, just open, the only things that affect the speed of the drip (given a constant environment) are blood pressure (higher blood pressure resists the infusion) and height of the bag (increases pressure of the infusion).

[@kelseycorinne]

I’m rarely a commenter, but I watched this video 4 days ago and I had to come back and say that the cognitive shuffling has worked WONDERS for me!!! I have been dealing with insomnia the past few weeks due to a medication change and it’s been hard since I’ve always been a person who can naturally fall asleep quickly. I’ve used cognitive shuffling the past 3 nights and each time it worked!! I honestly couldn’t believe it. Thank you for this video!!

[@DoctorHealth8]

🎉🎉🎉

[@seraphim9090]

I've always had trouble sleeping, but after walking 30 minutes outside every day after I wake up, my sleep quality has drastically improved. I still take awhile to fall asleep, so I will try these techniques, thank you!

[@ViolinMD]

So important and I'll definitely touch more on that in the next video! Great tip!

[@DoctorHealth8]

Thanks for sharing!

[@janettefrazier8365]

I learned a technique that has worked for me for months now since I learned it. Focusing on my breath through my nose, breathing in, in my mind, saying “reee” then exhaling through my nose, saying in my mind, “laaax” I typically only have to do this for a few minutes and I’m asleep.😴

[@kris10patt]

Thanks for this creative idea!

[@irisbristow2977]

Not sure about that

[@katie-kb6qd]

Was not expecting most of these to actually be techniques my therapist gave me to getting out of major anxiety attacks or subsiding an incoming/end of a panic attack. Box and diaphragm breathing are insanely calming for me and usually can get me out of a panic attack before it can truly set in

[@squarebarrel]

I’ve had insomnia for years. I finally saw a doctor about it and I found I have a severe case of sleep apnea. My doctor even questioned how I even managed any sleep at all. I went from like 75 episodes a night down to about 5. I still have issues with sleep but what helps me is routine. If I feel tired I don’t force myself to stay awake. Shutting down helps.

[@ViolinMD]

Thanks for sharing - sleep apnea is so important to consider and treat!

[@kellylattimore5234]

I think I have insomnia as well. My situation is a little bit different though in that I am blind. When you are blind, you have a condition called. Nystagmus so my eyes are constantly moving, and I feel like my brain doesn’t know that it is time for sleep because the eyes are constantly moving. I may get two or three hours of sleep a night. I even have a Sleeptracker® app that tracks this. i’m thinking about going for a sleep study because I just feel tired all the time.

[@cuteprincess441]

Perfect timing. Currently in my 3rd trimester, and this insomnia has been kicking my butt!

[@klove020]

This video has helped me immensely. My sleep quality has improved significantly. I can’t thank you enough.

[@karynstouffer3562]

I've had insomnia since infancy. My mom told me that I always took forever to go to sleep. Once I was asleep, I slept like a log. Very little, outside of a physical touch or a very loud noise in near proximity, would wake me. A few years ago, I developed Graves' disease. Sleep was impossible, even with pills. Ambien actually made me sleep less. I hit a breaking point. I spent 5 days in an inpatient facility. They started me on an anti-anxiety medication. I still take it to help me stay asleep for longer than 4 hours. They don't know why i can't stay asleep, as it started before menopause symptoms. Breathing techniques do help greatly. I've even taught a few people who have panic attacks to do them. Their faces! It was like watching them have an epiphany. Thank you for a great video.

[@Hollyucinogen]

I don't have Graves' Disease, but I have a different autoimmune disorder that's kind of in the same category (Hashimoto's Thyroiditis). The best thing that you can do for yourself is to stop eating gluten. Both Graves' and Hashimoto's are caused by a gluten allergy/intolerance. Hashimoto's is an underactive thyroid, and Graves' is an overactive thyroid, both triggered by the consumption of gluten.

[@jackisears367]

I've had insomnia since birth also. I take melatonin gummies which help me sleep.

[@Goddybag4Lee]

The Rolling Stones would be proud of my method because it's so alike one of their songs: Paint It Black. You close your eyes envision every detail in your bedroom and then you start to paint them all black mentally. This helps your brain get an extra dark room. Or if that works bad for you, you should take an object that you don't know how its made that are complex enough. I try to use a fishing rod in my life. Use said item and try to explain to yourself how its made.

[@beccalynn767]

I had severe insomnia after I gave birth and nothing helped me except for a weighted blanket! It’s so comforting and it signals my body to fall asleep

[@lulamamie8524]

I have a weighted blanket and I love it!! It’s like a huge hug all night long ❤ That along with a fan and I am lights out 💤 💤

[@ViolinMD]

Great suggestion! I've never tried it, but I've been meaning to!

[@beccalynn767]

@@ViolinMD definitely give it a go! I have a 15lb one from target and it’s soo amazing 😻

[@wintersprite]

I haven’t tried one yet; I wish they came in more color options.

[@annalockwood3021]

Just wanted to mention that I have had good success using weighted pillows to help myself settle into rest and sleep. I have collected quite a few, but my favorites are some smaller buckwheat filled ones in various sizes and shapes and a specifically designed product (Cuddle Sleep) that’s basically a weighted blanket rolled into a long thin tube. Wanted to share these ideas for those who find an actual weighted blanket too hot to sleep under. I like mine, but I always wake up because I get too hot. Lately I’ve had good results having a teddy bear sized pillow at my belly and the rolled up tube along my spine. Breathwork helps a lot as well. Lately have been using Buteyko style breathwork to good effect. The weight of the buckwheat pillows is enough to help, and they don’t seem to get too hot.

[@TheStuport]

Been wanting to share this with you Siobhan for some time now and this particular video instantly told my brain...NOW is the time! So here goes... You and Mark bring such happiness and help for all of your Fan Base. I wanted you to know that besides being an Awesome Doctor...You Are a Fabulous Daughter...Friend to many lucky people...and the Best Mate for your Husband...and most Importantly, you will be The Best Mom down the road! Thank you for always thinking about your "Violin Fans" ! Keep Smiling And Doing Your Thing! MOO From COW-lumbus, Ohio 👋

[@mai777uri]

I AGREE 👍 💯 with you! 😊

[@ViolinMD]

Thank you for such a touching message - wow that really means so much! 🥰

[@perpetuallybodean4522]

OH....!

[@TheStuport]

@@perpetuallybodean4522 I-O 👋

[@TheStuport]

@@perpetuallybodean4522 I-O Cheers👋

[@average4098]

I'm a do-er, so I have always had a hard time shutting my brain off at night. I've done some of the tighten-loosen muscle trick, but audio stories were the best trick my husband found for me! 😂 I find something that engages my mind enough to set my brain on a lazy train of thought, but isn't so interesting that I have to stay up and listen... I find it an enjoyable way to fall asleep! David Clark's reading of sherlock holmes is my all-time favorite!😁

[@jesse6241]

Lifelong insomnia and best trick I use is taking the alphabet and then picking 1-3 categories (example: animals, books, bands) then go through entire alphabet naming each - when I began this I only used one category, so recommend starting with that. So picking a category that is relatively challenging but still easy enough. If you know a lot of movies you could pick that as category. Then go through as such: Alien, Back to the Future … and so forth until you get to Z. If still awake choose a slightly more challenging category, and go again. Countries is a good one. Song titles, authors, or any niche category of your particular interests. Animals is very easy. Sometimes I start with animals and then increase the difficulty by narrowing the category if first round didn’t work. So first would be: Anteater, Bear, Cat and so forth, but then I may pick animals that live in North America, or something like that. You can also do each letter following, so all alphabet with a as next letter (generally you will have to skip some letters and stick mostly to vowels for this) so in category animal aArdvark bAboon, cAt, and so forth. Anyway, I have found this really works for me and have been doing it for decades. I do enjoy word games and puzzles so maybe that factors. Overall, it just focuses my attention (especially if I choose increased difficulty with category) away from whatever thoughts might be keeping me awake. I usually don’t make it through the alphabet twice. Maybe this could help somebody else 😊 EDIT: I forgot to explain what I meant about picking 3 categories. Since I’ve been doing it awhile I usually pick 3 categories and do all 3 for each letter before moving to next letter. So if Books, Bands, cities: Alice in Wonderland, AC/DC, Annapolis… then Brave New World, Beatles, Boston… and so forth until I get to Z. I rarely make it through once if I’m doing that. For me it’s really all about turning my attention completely away from random thoughts that may be keeping me up. Also relaxing to just search my mind focused on the answers. Lots of ways to vary this but worth a go if you’ve tried everything else.

[@r-bascus]

I learned the body scan meditation in school. It have been useful many times, and I always have a good breathing when I go to bed, and before I get up in the morning.

[@Darth-Betta]

I've been doing the muscle relaxing method without knowing what it is. I have a herniated disc that's causing sciatica and the pain gets worse at night. I lie in bed and tense up my leg with sciatica and then release it. This has helped me fall asleep. I will try the breathing method too. 👍👍👍

[@callycharles2515]

Getting out of bed really works for me. I just go to the bathroom and pee, get back in bed and viola, I fall asleep. The breathing techniques work as well for me AND the muscle relaxtion from head to toes. My last resort is getting out of bed if the others didn't work. Maybe I should skip the rest and just get out of bed! Thank you for these pointers, I was getting very relaxed just watching the video!

[@Alchemetica]

A similar progressive technique I learnt in the 1970s is "Let go". Focus your breathing to be slow in an out, helps reduce the BPM (pulse) if it is higher than normal. One starts with focusing on the toes, and repeats in your head, "let go" "let go" "toes are letting go.” Stay on the toes until they let go, that is, relax. One then moves to the soles of the feet, ankles, moving up the body, and finally to the top of the head. This can be a relaxation exercise or a sleep technique. For me by mentally saying "let go" it works as distraction from extraneous thoughts. Alternatively, same body relaxation progression using a mantra, short or long. For example, a short mantra, Om Namah Shivaya or long the Maha mantra. Thank you for publishing an episode on sleep techniques. Cheers from Australia.

[@suzannedavidson6292]

Alchemetica Good advice. I was taught years ago to start at your feet. Imagine they are so heavy you cannot move them from their present position. Concentrate on your feet. I find this usually works because I have never gone above my feet before this works I have gone off to sleep.

[@baay81]

thanks for sharing. I think the tensing up first is a great tip so that the body feels the contrast. Not having that contrast doesn't help me much

[@IamAllanC]

I've started using a variation of the Military method. I put on my CPAP/BIPAP mask. Close my eyes. Think of my "memory room". It's a round room, with card catalogues around the outside, and a round table inside. I go around, close the open drawers I used - memories new and old, etc. Turn off lights. Then I close the door, and I start thinking "do not think" over and over. I can usually fall asleep in under 20 minutes.

[@dunitasbrotton8788]

I do tell myself that" do not think!" No Pienso en NADA, non stop, otherwise I star jumping from one thought to another and I wake myself complitly

[@MardieMar]

I've suffered sleeping problems ever since I was a child, and I was also taught body relaxation! It helped at the time but right now cognitive shuffling is it for me. My mind is usually racing at night so keeping it occupied with a random boring mind game really helped.

[@ViolinMD]

Glad to hear cognitive shuffling has been working for you!

[@UniquelyPenny]

Sent this to my sister (Hi Crystal), I’ve done the first technique for a while and it does really help. Also do it without physically moving my muscles, just imagine each part of my body starting at the toes and just mentally relaxing them. I have Central Sleep Apnea so never have had a restful nights sleep or a normal sleep cycle. Being drop dead exhausted isn’t easy.

[@georgiabrown5194]

Recently started doing the Diaphragmatic Breathing technique and it does the trick for me everytime😊

[@salvadoroliveira6632]

Hi Dr. Deshauer, good to listen to you again! Did you know that your voice is very unique? I can recognize your voice in seconds. I hope you and Dr. Mark are healthy and happy!❤❤❤

[@rekhashome5587]

This is Yoga Nidra- a yogic way to relax. Works for me every time. Lots of great videos for this on KZbin.

[@amberdavis7354]

I feel like I have tried everything and I still can't sleep. I get maybe an hour a night. I literally just lay there tossing and turning. I don't know what to do anymore 😢 on a happier note I'm so glad that you posted ❤

[@ViolinMD]

Aw I’m sorry to hear that… that sounds awful! I’m working on a video to go through a more in depth sleep schedule so I hope that can help!

[@juliejanssen7637]

Oh I feel for you! That was me 4 years ago after my husband died. They called it a complicated grieving pattern. No kidding! After 25 nights of little to no sleep I finally went the medication route. You definitely need some restorative sleep to work on the other things that might be causing the insomnia. Like pain, depression, anxiety etc. Good luck with finding your pathway out of it.

[@deedeew4040]

You might want to see a Doctor and find out the cause.

[@ColleenBeattie-wt9iu]

I fall asleep fast. But when I get witch hour in the middle of the night and it’s been longer than 15 minutes, I get up and redo my bedtime routine - I use my bathroom brush my teeth again, throw water on my face. It works like a charm!

[@maria-lena5919]

Thanks for getting straight to the point by explaining some sleep strategies. I've had insomnia for years & I don't like sleeping tablets. Reducing stress naturally certainly helps. Looking forward to ur next video.

[@53528215]

thank you so much for educating the population with EBM, you could be both an excellent family medicine physician and specialist ~

[@robynhunter6718]

Thank you for sharing these tips for sleep hygiene! As a community care nurse, I often have trouble sleeping on nights when I'm on-call. Likely, I'm subconsciously worried I'll sleep through a phone call. I've recently started listening to different sleep sounds channels on KZbin such as "Get Sleepy" and "The Dozy Dragon." The stories are told in a slow cadence with calming background sounds (like rain or a crackling fire) that continue for hours after the stories end. The screen goes dark too to avoid light pollution. I think I'll add some of the muscle calming techniques to my routine on my next week of on-calls and see if its for me. Thanks again for all the marvelous content 😃

[@BrianPham717]

Dear Siobhan, I hope one day you will make KZbin your full time career. You are simply so awesome! I have been following you for the last 6 years and your content and channel gets better and better. I know the main reason why your channel is so successful, is because you are genuine and want to educate and help people.

[@amandahodgin9316]

I don’t….if she’s a really good doctor then I hope she continues to practice on real people and help them in real life. Canada has a doctor shortage and we need every single good doctor to continue to help their real life patients.

[@BrianPham717]

@@amandahodgin9316 Siobhan is an amazing doctor! Her bedside manner’s is off the charts. Unfortunately, the stress of being a doctor is off the charts as well. I do not want her to sacrifice her mental health for the poor broken public health care “we” currently have in Canada! If she needs to one day walk away to find some peace in her life. I really hope KZbin is the answer for her

[@ViolinMD]

Thank you so much for the kind words!

[@EllieDaisy]

Nooo we need doctors like Siobhan out in hospitals!! She’s clearly amazing at her job x

[@DoctorHealth8]

Great

[@treeeester]

Wow. I have PTSD & these are methods for relieving anxiety!! I have the worst time sleeping and never thought to use these for that! Thank you!! 🤗

[@ronnie-lynn]

I listen to an app head space. Sleep stories. They alternate between body scanning, counting breaths and holding breath exercises. Some nights I fall asleep within the 30 mins sleep story. Some nights it takes me doing 3 of them so 90 minutes. Some nights i wake up 10 times and fall asleep within 3-5 mins in between. Other nights i can wake up only 3 times but it takes me 20-40 minutes to fall back asleep (I don’t watch the clock I have a watch that tracks my sleep) that’s why I know the information. I have good sleep hygiene & habits. But chronic pain, & since suffering a TBI makes it quite difficult, all of this is while taking zopliclone to sleep 2-3 tablets a night. I believe it’s time to address the medication, I have been on them for as long as i have been chronically ill. I’m not comfortable with how high of a dose I am on verses how poor my sleep still is. 😴 💤 Great Video ❤ hang in there to my fellow insomniac’s.

[@carrie-white]

The body relaxing method is what I used during pregnancy. I recently learned another technique for falling asleep when I can’t listen to an audio book. It is thinking of random words. That’s it. Works great for me.

[@_Gundy_]

The trick that works for me has always been to try and stay awake. For some reason it works for me.

[@juliekane7210]

😂😂.. how long do you stay awake until?? 😂

[@caseysiwajek2192]

I have had always had trouble sleeping, now I take melatonin. But also this can help. So thank you for sharing . I love your videos

[@kaseypb]

It works! Done it for years! Four Square Breathing helps too. ❤ (Oops! I comment as I watch - my fail… 😂)

[@seaslife60]

Thank you for the sleep cycle and get out of bed info. I found it relevant to what I'm dealing with and that is going to sleep and waking up only hours later thinking I slept 8 hours. It all makes perfect sense now.

[@ALOHAAKELI]

Love box breathing and belly breathing! My therapist taught me those technique when I have the feeling of anxiety, such a life saver

[@Rainbowofthefallen]

Just commenting for the algorithm 💙❤️🧡

[@TheLemonLily]

Love the way you teach!

[@ViolinMD]

I appreciate that - thank you!

[@supernovamoon2418]

🌸💖Another tip is: imagine you are building a house. What colour is it gonma be, and how will the rooms look like. And rhe garden, what plants etc 🌱. Or you can imagine the most beautiful resting place in your mind. How will it look like? It is very useful✨🌸

[@wintersprite]

Not sure I could do these as I have aphantasia. I cannot voluntarily “see” things in my mind consciously. I can dream when I’m asleep though.

[@supernovamoon2418]

@@wintersprite oh, then maybe reading is better or something?💖

[@samjones4327]

Hey Siobhan! Great 2 C U! Thank U sooo much for these sleep techniques. I don't have any issues falling asleeep but the breathing exercises are going to rally help me reduce stress. tried them at my desk and instantly became relaxed! That's why you're the best Doc in the world! Thank U 4 sharing your knowledge with us and teaching us how to live a better life! You're the best! Be well, be safe and Cheers!!!

[@crimson2106]

Thank you! I actually was having trouble falling asleep and boom this video appeared, I fell asleep after trying the four second breathing technique and you changed your voice which also helped.

[@ViolinMD]

that's amazing, i'm so happy to hear that!

[@geoffmason6009]

I've struggled with sleep for years, finally finding out it's due to anxiety. Something that's really helped me is box breathing and slowly, and fluidly, moving through stretches out of bed

[@youssefabdelhedi1418]

Thank you so much for these tips. The video made me so sleepy. Your voice and the mood of the this video cast a dizzy spell on me .

[@aramelmartin]

Oddly enough, I was just unable to sleep and logged in to KZbin only to find this on my feed. Prefect timing! Plus, There were some good tips I never knew before in there.

[@sirramsay1034]

Thank you! As a light sleeper, I will try those tips! :)

[@empressfordola]

found you on dr mikes, watched half the video found it so informative, interesting and comfortable that I immediately subscribed the moment I realized all that, never decided it so fast before

[@ViolinMD]

Aw thank you! that’s so lovely to hear!

[@barbaramckay1307]

Very happy to find you. .had the problem for many years. ,.night worries .connected with different body clock issues. . Returning from long distance flights. . Worry and upsets.now has become a habit to sleep. .undisturbed. All things have been could be because I’m a night bird ?feel My life is controlled .

[@margaretliu3409]

Thank youuuuuuuu doctor!!! 👍👍👍👏👏👏👏👏😍😍😍😍😍😍💪💪💪💪💪💪💝💝💝💝💝💝💝💝💝💝💝💝💝

[@melissapichette8152]

This was really helpful! I have a 12 year old with a lot of anxiety. He has a hard time falling asleep and I’m going to teach him some of these

[@ViolinMD]

I really hope it helps him!

[@janinemaxwell4297]

Thank you I missed this video when you first uploaded it. But glad I found it tonight because the last couple of weeks I have had trouble going to sleep before 1 am but here’s hoping tonight I can be asleep before 10. I really do enjoy watching your videos

[@thesharinganeyerocks]

Hi Dr, Siobhan!!!! I LOVE and found your channel during COVID-19 AND YOUR VIDEOS HELPED GET ME THRU THAT!!!! I START MY OWN HEALTH CARE CAREER JOURNEY IN JANUARY AS I GOT ACCEPTED INTO NURSING SCHOOL!!!!!

[@ViolinMD]

that's amazing, congrats on starting nursing school next year! wishing you all the very best!

[@kevinspano7315]

Congratulations 👍🏽

[@michael.a.covington]

Right at the beginning, your point 2 (get out of bed) also works for me for another reason: it's an opportunity to stretch my legs and other muscles. There are often some slightly sore muscles that need to be moved around.

[@AngelaJones2433]

Your voice is so relaxing

[@whilethevossisaway]

These tips will come in handy as I head out for traveling, thank you 🙏 ❤

[@kraznia]

Thanks for the reminder on progressive relaxation. I used to use that one a lot. Definitely going to try that again. Sleep has been an issue post op for my TKR.

[@jennifferguyton6028]

Most, of the time I do not have issues with falling to sleep. But for the occasional night's I do have trouble sleeping, I do the belly breathing and the muscle relaxation method. And using them together work wonderfully.♥️

[@CurtisKapus]

Progressive muscle relaxation has definitely helped me in the past, however as an autistic person, techniques such as box breathing and the word challenges can cause tremendous anxiety for me. It triggers my personal demand avoidance, and especially box breathing becomes a test I feel like I have to pass. But at least the one technique works for me! Thank you for the educational video!

[@fran-gx3kf]

Thank you for the various fun solutions i can choose from and test the best one for me, when needed, 🎉❤

[@carlagat1075]

Great techniques. Thank you.

[@subscriber8881]

Thank you for putting this out 🙏🏼 i've been having a lot of issues sleeping, always have but I will definitely be trying out these options. I appreciate all the good content!

[@mayrose7116]

I find PNF stretching helpful. It shares similarities with progressive muscle relaxation and is more effective for me. Thank you for the excellent non-typical insomnia tips!

[@fragmentsofknowledge2142]

It works. I taught myself to fall asleep during college. I learned to relax from a yoga book (the only thing I learned). If you also synchronize with sleep cycles works wonders. M. Walker book is great advice. I also make sure that eyes are in a sleep position... I have also slept biphasically for years when schedule allowed it, was more than 80% of the time.

[@sourdoug]

I do shift work. I'm going to have try these techniques, especially in the summer. I live in Alaska where the sun is up for almost 20 hours in June. Thanks.

[@ViolinMD]

wow 20 hours a day... that's a huge challenge! I'm sure you have some great black out blinds!!

[@puggylove7835]

I rarely comment on anything but I wanted to say a big huge thank you for this. This is incredibly helpful❤

[@ViolinMD]

Thank you! Really glad to hear that!

[@goku445]

This might be your best video. Thanks

[@winniemaa63]

Love your voice, love your methods. Thanks!

[@Leo_Elisabeth_Alexander]

I didn't know that that was the definition of insomnia. I thought it was if you only slept 4h a night or something. I've been struggling with sleeping enough for 5 months constantly. I slept 7h or more maybe three times in those months. I didn't realize this is something to talk to a doctor about. I have melatonin but it makes me feel weird after 2-3 nights of taking it so I don't like to use it. And I watch asmr almost every night. But I've been sleeping 5 to 6 hours every night since May. And I'm trying my best and doing what I can. Thank you for this video, I'll try some of these tips. And I'll discuss with my mom (I'm 21yo, I just need her advice and expertise) if I should go to my doctor about this. Thank you ❤️

[@LaraA55]

Sensational , informative video. I like the box breathing method and I use a mantra along with it. I find relaxing my jaw helps a lot

[@stephanieoregan]

Siobhan your voice is so calming! So much so that I can't continue this video right now because I have to go to work soon and I am getting sleepy 😂

[@travisnrousseau]

This is so useful and well done! Thank you for everything you share.

[@BasicDrumming]

I appreciate you and thank you for making content.

[@maryn4150]

I have way too much stress to fall asleep, I almost never have a goodnight sleep and it's been like that for years. I think I should finally see a doctor about it, I can't keep a job with how unpredictable my sleep schedule has been. It's ruined my life, I have certainly noticed how poor my memory has become... I used to be very sharp when I was much younger! Oh, how I miss those days... I pray I am able to regain some sense of control in my life again by getting a grip on my sleeping habits, once and for all.

[@myaccount9498]

Please try "Nothing Much happens" on KZbin. Often it works to send me to sleep, but sometimes it doesn't. After years of Insomnia, I'll happily take any sleep I can get

[@RachdelaTorre]

Oooh i have to try these! Thanks so much for these tips, Siobhan! Always love your vids!

[@user-qz9st4dq5w]

Dr. You should record a muscle relaxation video. I love your voice its so relaxing n calm.

[@kathleen2382]

Loved this video!!! I would love more mental health related videos from you 😊 enjoy all your videos

[@YourWellnessJournal]

Great vid! Additional great tips for sleep Establish a Consistent Sleep Schedule - Going to bed and waking up at the same time every day, even on weekends, helps regulate your body's internal clock. This can improve the quality and duration of your sleep. Create a Relaxing Bedtime Routine - Engage in calming activities like reading, taking a warm bath, or practicing gentle stretches before bed. This signals to your body that it's time to wind down and prepare for sleep. Optimize Your Sleep Environment - Ensure your bedroom is dark, quiet, and cool. Invest in a comfortable mattress, pillows, and bedding to create a cozy and inviting sleep sanctuary.

[@rulistening7777]

This video is much more engaging. It doesn't feel like an onslaught of intensity. You were trying to put the listener at ease. I felt much more receptive. Do more videos with this style of delivery.

[@mariee.5912]

Great tools. I listen to guided meditation because when I can't sleep my brain won't stop.

[@maryjoroth5884]

I have used the word game you talked about. Works very well for me.😊

[@KimlovesOT]

This is super helpful! Thank you ❤

[@karencull9518]

Thank you for this very insjghtful video and for sharing your techniques for sleeping. 😊. Unfortunately since i have been taking a benzodiazipine medication for an extended period of time, nothing else helps me now, though i had tried o.t.c medicatuons. I do once in a while use progressive muscle relaxation and. Breathing exercises.

[@Shilpabaapre]

A Sense of Relaxation is achieved by 8 hrs of sleep

[@lilacoo7700]

Great video. Thanks for the tips. Cant wait to try! 💤💤💤💤

[@johnbaan9017]

The box breathing has worked for me after a night shift and you are still wound up it has helped immensely I can actually feel my heart rate slowing. As you said if it is good enough for the Navy SEALs …..😁

[@klove020]

Can’t wait for the bedtime routine video!

[@totz83]

I've been recommended the body scan technique. It's good, but one thing I'll say is that if you're feeling anxious before sleep; it may not be the best place to start. It can heighten your senses sometimes as you are actively gauging how each body part feels. So if you're already in place of mind that has you wondering about any kind of sensation or feeling then it may exacerbate that and worsen anxiety

[@happydays3678]

Thanks very much. 🙏❤

[@djwhiteraven]

Hello Siobhan, I'm glad I ran across this video. I'm an autistic follower of yours and needed what you said in thai video badly. I've been in ans our of the ER and minor injuries clinic multiple times for back pain and muscle spasms in my chest and core area. I'm now dealing with recovery not just from that but also from a massive autistic burnout. I Hage not a had a full 8 hours sleep in about 2 months and am dealing with a head strike (concussion I think is what it's called) and the pain is terrible. I'm seeing my doctor on the 13th of August and will talk to them about this. Cheers, Kim

[@trishab2147]

Congratulations on officially becoming a Doctor!