Sleep Hygiene: Train your Brain for a Better Sleep

We sleep for 1/3 of our life. So why not have a bunch of tools in our toolbox to improve our sleep quality? Check out these 9 tips that are easy, effective and help in bringing in a more restful sleep. I go over a range of items that can help from nighttime and daytime routines, to the circadian rhythm.
🙏🛎 SUBSCRIBE to my channel for regular videos on everything Trauma, Psychology and Mental Health related!
🧑‍💻COMMENT Below on Strategies you use to help manage your Sleep.
🤗 SHARE this video with someone you know if you believe may be beneficial for them!
--------------------------------------------
WHITE NOISE MACHINE
White Noise Machine (Canada) - amzn.to/3R3fAvH
White Noise Machine (USA) - amzn.to/46wQgCR
CHAPTERS
03:08 Schedule
06:17 Environment
10:21 Food/Drink
12:36 Bedtime Routine
15:43 Activities
17:20 Daytime Routine
19:13 Naps
20:21 Stress Management
21:21 Seek Professional Help
My Favourite Reading List:
Bessel Van der Kolk simply explains these concepts in:
📘The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma: amzn.to/3NEEEWJ (Canada)
amzn.to/47itiAy (USA)
📘Accessing the Power of the Vagus Nerve - Stanley Rosenberg
amzn.to/3SIqmJ1 (USA)
amzn.to/40NjcVJ (Canada)
--------------------------------------------
My name is Kyle and I am a Registered Psychologist, Certified EMDR therapist and an EMDR International Association Approved Consultant. I specialize in trauma therapy, from both childhood, adulthood, present-day and occupational trauma. I often utilize several modalities of treatment including Eye-Movement Desensitization and Reprocessing (EMDR), Somatic Experiencing, Cognitive Behavioural Therapy (CBT), Dialectical Behavioural Therapy (DBT) and Mindfulness.
#calmwithkyle #traumatools #selfregulation #traumahealing #mentalhealth #traumainformed #groundingtechniques #asianmentalhealth #emotionalwellbeing #mentalhealthawareness
--------------------------------------------
DISCLAIMER: “Calm with Kyle” and the information and strategies provided by Kyle Poon are solely intended for informational, educational and entertainment purposes and are not a substitute for professional advice, diagnosis, and treatment for a medical or mental health condition. Although Kyle Poon is a Registered Psychologist in Alberta Canada a Certified EMDR Therapist and an EMDRIA Approved Consultant, the views expressed on this site or any related content should not be taken for psychological, psychiatric or medical advice. Always consult with your physician, psychiatrist, psychologist, or licensed therapist or counsellor before trying anything in these videos and before making any decisions related to your physical, mental or spiritual health.
If you are in crisis and live in the United States, contact the Suicide and Crisis Lifeline (www.samhsa.gov... ) TEXT or CALL 9-8-8 or your Local emergency services. If you reside in Canada, contact Talk Suicide at 1-833-456-4566 or TEXT 45645 or your Local emergency services.
P.S., some of these links are affiliate links so I might receive a small kickback.
--------------------------------------------
REFERENCES:
onlinelibrary....
www.ncbi.nlm.n...
pubmed.ncbi.nl...
pubmed.ncbi.nl...
pubmed.ncbi.nl...
pubmed.ncbi.nl...
pubmed.ncbi.nl...

[@CalmwithKyle]

Comment below on things that you have found helpful for a more restful sleep 😴

[@CapucineAbadie]

Struggling with burnout-related insomnia here and even though I do know the sleep hygiene stuff... there's something about your delivery that makes it sound a lot more achievable! I always feel like it's something other people can manage to do, but I can't. So, thanks Kyle 🙂

[@CalmwithKyle]

Awe thank you. Wishing you the best 😊

[@CannaTwin2]

I heard you mention cannabis with sleep, but how you're not gonna talk about it in this video. Is there another video that you have done on the subject? Thank you in advance!

[@kalleskit]

Found your channel today and I'm really digging what you're doing :) I'm 29 and have been in degrees of freeze response since I was a kid. Can't make myself do anything challenging, huge anxiety in the way. Hoping to find more ground and calm to act from!

[@CalmwithKyle]

I'm happy you found my channel :) Hope some of the information can be useful. All the best!

[@cantool]

Keep the videos coming, your channel is 🔥

[@CalmwithKyle]

Thank you! More en route! 😊

[@cjw8817]

I've been awake for days and days. I'm about to go crazy

[@Yeshuaschild93]

Take cbd with low thc

[@AKASHICRECORDS-o5c]

yep a 70 year old man eats 12 tones of meat uses goes to the tolite that can fill a dump truck smokes 3 million cigarettes if he smokes LOL the list goes on

[@JC-cz4dd]

I like your videos but telling a person with sleep difficulties how important sleep is just stresses them out. They are already very aware how bad it feels not to sleep. That’s why they came to this video to try to feel better. Why do all the sleep advice videos do this ? I just end up more stressed and even guilt-tripped for not sleeping. No one has insomnia by choice.

[@CalmwithKyle]

Thank you for the feedback; you have a very valid point. This video was intended to provide more general sleep information. I imagine you have a lot of knowledge in this area already, so hopefully some of my future videos related to insomnia, sleep, sleep disorders, etc., may be of more benefit. All the best!

[@saram5659]

I agree with this. Same with telling people how bad stress is for them. It creates health anxiety. There has even been research that stress itself is less damaging for your health than worrying about being stressed.

[@mnchaos]

I keep my tv on for rain sounds on youtube. Luckily, my tv has a 'picture off' function in the quick settings! Worth fiddling around with settings to find something like that. I have a samsung tv and my mom has a sony tv, they both have that function.

[@mariemortreuil5130]

0:05 0:05 0:05

[@elisabeth73]

I'm so happy to see youtube-content about things I'm intrested in. Just saw you made content about activating vagus nerve and eye movement. I use vagus nerve excercises made by Göran Boll but I have only made eye movements made by how I've interpreted text. Side-by-side to reduce amygdala response. So happy to see this as well! ❤❤❤

[@MilaHale]

Good Evening, I just had a quick question. Any technics or ideas on how to get out of the fight and flight faster? When I fall into the fight and flight it will take me 2-3 nights before I start sleeping better but not great and two weeks to get back to good sleep. Not because I can't fall asleep but because the mind-body will just wake me right back up again every time you do fall asleep. I am calm about it and do lots of different things for rest and digest. Just would be nicer to get back to rest and digest faster when something puts me into the fight and flight. Especially when that something might be completely out of you control. I have nothing in the closet I just over worked and over stressed for two many years with not doing anything about it. My life style and work habits has changed now and I don't do that anymore but my response to fight and flight is not getting better in my older age. Thanks for all the great content

[@CalmwithKyle]

You bet :) you can definitely look at some of the vagus nerve exercises in my trauma Playlist. They are for fight/flight! Hope this helps

[@tankourito5419]

Hey Kyle! I've been getting through your videos, and I find them really helpful. Especially the vagus nerve exercises. I was wondering if repeating these exercises will be good for building interoception more and more over time? I ask because I've dealt with DPDR for the past 6 years, and almost all the time I'm disconnected from my physical sensations. Thanks again for all the work that you do

[@CalmwithKyle]

Yes, it can build interception, the more we practice, the better we get! Thank you for the kind comment.

[@go0ot]

Good man, you're helping people very well, keep going 👍

[@CalmwithKyle]

Thank you very much and I will :)

[@yin_renaissance]

agreed :) my favourite youtube channel

[@CalmwithKyle]

Wow, i'm flattered :)@@yin_renaissance

[@lulisig]

Thank you Kyle!! I just discovered you and I love your videos!! I have been suffering from insomnia and I'd like to know if earplugs are a bad idea to drown out neighbors' noise... Do they have a negative effect on the vagal nerve?

[@CalmwithKyle]

Glad you found my channel 😊 that's a good question, I couldn't say if it would have a megative effect on the nerve tbh. But I think that may come down to personal preference. If eliminating the noise helps, then great. If it causes more discomfort wearing them, then maybe not? Your body will know best 😊

[@mariemortreuil5130]

Good morning Kyle. The insomnia video was great. Thanks so much. I have been watching many of your videos. And they help a lot. I have a lot of issues in my life now, I have quite a bit of anxiety. I wonder if you have some You Tube videos grouped together that I can use to help the Vagus nerve that can help a lot decreasing my anxiety Thanks and have a good day

[@CalmwithKyle]

Thank you! :) Glad they help. Yes, I have a bunch grouped in this playlist here: kzbin.info/aero/PLx2ia0ksarXv-gsNmSIJt1NudBgtTV_mv All the best!

[@leecapatina-ye1gh]

Yoga nidra youtube videos (while wearing red light glasses to block the phone's blue light), are very helpful for getting me to sleep.

[@CalmwithKyle]

Great strategy :)

[@robynhope219]

I had to take sleeping pills for 3 years...slowly, i weaned myself off them. Today, five yrs later, due to fatigue, i sleep long hours, no problem.

[@CalmwithKyle]

Awesome to hear!

[@robynhope219]

@@CalmwithKyle trouble is I sleep too much

[@lisabates0810]

New to this channel , love the vagus nerve advice and exercises. I have a question, have you helped anyone with tinnitus ? I have had my ears and hearing checked a few years ago and all was fine , so my brain is making this noise. I am thinking of trying cranial sacral therapy next , i am working on trying to be more relaxed to , i really don’t want this for the rest of my life , I’m 60 next year, best wishes from the uk.

[@CalmwithKyle]

Thank you for commenting, and I'm glad you're enjoying it!! Yes, I have helped a bunch of folks with tinnitus. I will eventually make a video on it. I'd suggest checking out someone trained by Robin Shapiro (from Seattle, Washington), who is a master EMDR clinician, and has developed a protocol for tinnitus, which has worked amazingly!! Check her out and anyone who may be trained by her in it that could assist. All the best 😊

[@lisabates0810]

@@CalmwithKyle okay i will check if she has a video channel or website , thank you and i look forward to your video in the not to distant future.

[@Everthrivecounseling]

Great tips. Thank you!

[@CalmwithKyle]

You're welcome. Thanks for watching 😊

[@HELPMENOW150]

o comments? everyone is sleeping.

[@CalmwithKyle]

Haha. Awesome.