Sleep Hygiene: Train Your Brain to Fall Asleep and Sleep Better

Sleep hygiene is an essential mental health skill.
When my clients come in for treatment for some of their challenges like depression, anxiety, or relational problems, one of the most common associated problems that they have is difficulty sleeping. This shows up as having a hard time falling asleep, staying asleep, or just feeling tired all the time. Getting enough quality sleep can make your brain function much better. You’ll be better at solving problems and feel more self-control. In this video we’re going to talk about how to train your brain to sleep well. This is called sleep hygiene
Sleep is essential for good mental health. Lack of sleep can actually cause mental illness. Research is showing that one of the most effective ways to treat depression is by helping people improve the quality and quantity of their sleep. One study of people with depression found that after resolving their insomnia, 87 percent of them experienced major improvements in their depression, and their depression symptoms disappeared after eight weeks of good sleep. www.nytimes.com/2013/11/19/he...
So how do we improve our ability to get sleep? We can train our brains to sleep better. Sleep hygiene means going through a routine that trains your body to know when to sleep. Like a muscle that strengthens with practice, sleeping well is a skill we can develop. Here are some essential skills to develop better sleep.
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Therapy in a Nutshell, LLC, and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
About Me:
I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and I have worked in various settings of change and growth since 2004. My experience includes juvenile corrections, adventure therapy programs, wilderness therapy programs, an eating disorder treatment center, a residential treatment center, and I currently work in an outpatient therapy clinic.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love www.churchofjesuschrist.org/c...
If you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services.
Copyright Therapy in a Nutshell, LLC
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[@reyandgiannis]

Good video, but there's nothing specific here. I recommend everyone to find the book called Forbidden Sleep Secrets. You'll be shocked by the secret sleep techniques it contains. It improved my life drastically

[@James-yy3st]

Bro, I literally created profile just to ask you where you found it??? I thought it was banned

[@davidwilliam9779]

Where can I get the book

[@waxylayer8353]

So her tip is to :- 1. Have a strict sleeping schedule , u shld fix your own time for sleeping and waking up . 2. Have a night time routine - like take a bath , brush your teeth , change yourself into pyjamas and then read some calm book . 3. Cut the screen time 1 hour bfre bed , if you want to use the phone or tablet for reading books then turn your mobile to night mode ( yellowish light ) with the lowest brightness . 4. Don't read some unwanted news or work emails or Facebook feed that is quite stressful and depressing 5. Don't have heavy dinner before bed . 6 . During morning do something active like exercising for even 10 mins . 7. Cut down caffeine and alcohol and if u like drinking milk take it before going to bed . 8. Do something relaxing like meditation or joirnalling before bed . 9. Cut down the noise and light that can disturb your sleep . 10. Use your bed only for sleep and not for surfing the internet or watching movie . The video is so informative ! Will try all the tips . Thank you so much ❤️

[@yareyare4905]

Thanks yaa very much

[@tusharjoshi737]

Thank you

[@maggiejones9367]

Thanks to you 😘

[@projectstrong6193]

Legend underraged. Coment

[@deapy1955]

thank you

[@familyaccount2467]

The thing is when I start reading I can't stop. The next time I glance at the clock, it's already 3 AM in the morning.

[@coralpuppytin1139]

Try limiting yourself maybe with a timer? No.. that would just put pressure on you. or maybe limit yourself with pages, depending how fast or slow you read?

[@ashusuri6472]

I also have the same habit .. i have a trick that may work for you ..it works for me .. Dont read an intresting story before going to bed if you go to bed around 12pm n u have to read something at 11 pm then read the least intresting thing u can find ...

[@ChandlerWorthen]

Man I want to read like that.

[@agamingnobody5203]

But why 3AM in the morning? Why specify morning twice

[@codine]

Read boring books

[@izzycameron615]

me watching this at 1 am: ah yes cut out screen time

[@bigal2566]

Why you call me out like that

[@onich4n934]

2:43 am

[@camenting7134]

1 am, nah. i'll be watching this at 4/5 am in the morning

[@KIYOKO_006]

Same here. :) (1:08 AM in the morning)

[@bebovuitton6491]

All right now let's play the game now

[@inthrutheoutdoor5849]

Being on quarantine during the corona virus has my sleep all messed up.....

[@julie7375]

Theres been days i go to sleep to the sound of the birds chirping and the sun rising at 5:30 am

[@christiegroves]

I am having the same issue among others like not working out, too many home projects and lack of routine. Mainly I just can't sleep sound and wake up often.

[@LekeO]

TheDoePatrol bro this has been me for more than two months since quarantine started. I used to sleep like a rock. I thinks it’s because I stopped working out and messed up my sleep schedule but my sleep has been so shit.

[@rosegarden9914]

Excellent video content! Apologies for the intrusion, I would appreciate your thoughts. Have you thought about - Millawdon Impulsive Wish Trick (Have a quick look on google cant remember the place now)? It is a smashing one of a kind guide for getting rid of insomnia without the hard work. Ive heard some unbelievable things about it and my mate finally got excellent success with it.

[@Rose-id9sj]

Same

[@mohamedhamdy9456]

an hour without screens before sleeping is something really difficult

[@yeszenia1]

@Sofia Gomez And before you know it you pick up your phone and use it for 2 hours before sleeping and then realized what you have done..

[@inspiradorupees3029]

It’s impossible for me, I can’t go 5 minutes without a screen

[@snailman7989]

@Sofia Gomez but im a DIGITAL ARTIST

[@tencen7121]

Snail Man FR LMAO

[@nyuin4384]

@Sofia Gomez easier said than done

[@columbinafan]

The Person: "cut out screentime before bed" everyone who is watching this at like 1am: *Visible self disappointment*

[@AishwaryaOjal]

Literally me, right now lol

[@user-ij8rl4hk6k]

Lol

[@eldhojose9225]

3am 🤦

[@gacha_moon7138]

I'm at 7am

[@Hop3stR]

1:15 am :))) supposed to be asleep by 11

[@hh-iy4vc]

When I try to do a routine, it makes me more anxious. It makes me feel like sleep is unatural, like I'm forcing sleep.

[@browney1571]

how are you n?

[@vlxyal]

@@browney1571 tf is yo name lmao

[@rileysheehan]

Yes-any of these things can become sleep efforts. Any effort to MAKE sleep happen has an adverse effect. Think of the helpful elements of this video as "invitations" to sleep.. not mechanisms to force it.

[@browney1571]

@@vlxyal im not racist anymore i became black

[@vlxyal]

@@browney1571 😂

[@brasileiro6854]

wow She's really good at making people sleep. Her voice calms me down. head to bed right now

[@shortdominguez845]

It works by slowing down the activities in the wake up center of the brain in order to allow an individual to fall asleep within the next few minutes and spend much of his or her time in deep sleep. *4InsomniaCure. Com*

[@carlosmadrid6604]

After watching 4 videos about sleeping habits , you explain everything professionaly yur awesome

[@putaschimi2185]

Nice Video! Sorry for butting in, I am interested in your thoughts. Have you ever tried - Millawdon Impulsive Wish Trick (just google it)? It is a good one off guide for getting rid of insomnia minus the hard work. Ive heard some decent things about it and my GF at very last got amazing results with it.

[@chubbymike3372]

"Don't apologize if you have done nothing wrong" - Jordan Peterson

[@KashikePakwan]

@@putaschimi2185 kzbin.info/www/bejne/ppOWhXiYraeDeMU

[@KashikePakwan]

@@putaschimi2185 listen this you will sleep fast

[@jngfitness2001]

I recently turned 50 and I wake up every morning feeling like a 19-year-old gymnast as I swear by getting a nice dose of quality sleep, religiously!! It truly contributes to your fountain of youth!!

[@aidaandrade7857]

What’s your routine to feeling so rejuvenated in the morning?

[@jngfitness2001]

@@aidaandrade7857 The right amount of sleep coupled w/ my morning disease prevention drink!!

[@half_bloodx3]

Why are you watching this video then? 🧐

[@simba1376]

Go to bed and wake up at the same time everyday School: *am I a joke to you*

[@unwindingrelaxingmusics816]

Just listen and sleep peacefully., kzbin.info/www/bejne/aomuiJtjfZuebZY

[@sigmakid69420]

@@unwindingrelaxingmusics816 WHY U RICK ROLLED ME

[@FlamingoSundew]

@@sigmakid69420 you got the whole squad laughing 😐😐😐

[@probro1116]

@@sigmakid69420 bro don’t click on links like them ngl I thought it was a ip grabber or smth bc KZbin isn’t even spelt right

[@kuroshite]

@@probro1116 It is spelt like that for short links.

[@kxraxe3689]

I can literally feel my mind thinking of "Have i finally slept?" Like how could I sleep if im still concious?!? Ffs

[@KingKiaXXVII]

me too omg

[@floatthefutureofsleepmusic9258]

hi. i'm Flō. can I help with your sleep? kzbin.info/www/bejne/o4bWq5Z4pauofNE

[@unwindingrelaxingmusics816]

Just listen and sleep peacefully., kzbin.info/www/bejne/aomuiJtjfZuebZY

[@decgim570]

samest

[@HistoryDoggoistaken]

Your profile...I wanna punch it

[@madcap7999]

I like your voice, it calms me down

[@emilyroblox5637]

madcap same

[@insomniahowtosleepwell6158]

​www.insomnia-howtosleepwell.com​ - 100% natural and safe solution to insomnia. It is guaranteed to benefit you. If not for you personally, then certainly for your loved ones.Hi, we see you are dealing with the same subject as us. We certainly support your way of dealing with insomnia. We are all on the same mission, and of course we should help those who need it. Thanks in advance if you felt our sincere intentions. Our team, Happy Sleep . ​​www.insomnia-howtosleepwell.com​

[@nunodfes2]

you can turn her on to help you fall asleep

[@mrsimble1619]

SIMP

[@kimanhchung8372]

👍👍👍

[@MrMasterUploader]

Depression, anxiety and relationship problems, all 3 at once, for the last many months. Here I am on my phone at 4:30 am, trying to find a video to fall asleep to. I've been awake 36 hours at this point, and the slightly worrying thing is I'm STILL struggling to fall asleep. It has never been this bad. Just wanna say thanks for this video, it made me feel ok about my situation, and that I can get out of it. I will start the training of my brain tomorrow. I will definitely try that warm milk trick!

[@bosbeats]

Praying things have improved for you

[@shorx9199]

progress?

[@TSM-Entity-KRSNA]

?? How U Doin Now

[@linastrindlund2830]

you can also drink warm soy milk. :) works wonders!

[@draculena]

@@linastrindlund2830 no

[@rexanammiela.eslabon6067]

I have overthinking and to much urination at night such a good combo what a time to be alive

[@mads6103]

I have been thinking about recording my teachers talking about history to make me fall asleep 😂

[@nsf2]

LMAOOOO😭

[@malemsgm1624]

For me it was mathematics, I automatically feel so sleepy when mathematics class starts.

[@sc7244]

Just find a lecture online lol

[@gym0195]

I adore the Sleep Strips from Rune Organics. They've become an essential part of my nightly routine. I wake up feeling refreshed and ready to conquer the day. Thanks for your videos btw!

[@MzShonuff123]

I keep my phone in the night shift setting all day and recommend this for everyone. It really helped me when I was trying to establish good sleep hygiene.

[@josseybareille-ed3tc]

OR MAYBE MURDER.... WHAT A CREEPY VOICE

[@MrPir84free]

I put it in a separate room; it's got settings that puts it in a nightly do not disturb mode, but it's better if it's not remotely close.

[@wow2680]

I agree. When I'm showing my friends something on my phone I forget that the filter is on and they say, "Why is your screen so orange?" 😂

[@Rose-id9sj]

jossey bareille ???

[@mads6103]

i did that, but my problem was, i got tired during the day lol, so now i have it to automaticly turn on/off

[@SpitMeOut]

I’ve been having insomnia lately and it’s only getting worse. I’ll be exhausted but just can’t seem to shut off my brain no matter what I do. I’ll even listen to asmr videos and it’ll distract my brain enough that I fall asleep but then once the video stops it’s like my brain starts up again. Thank you so much for your recommendations! I hope they help me :-/

[@mira5157]

*everybody putting their devices on night mode and turning down their brightness while watching this at 1 am trying to fall asleep*

[@vulpine6692]

Its 4 am my phone has no sleep or dark mode so I can not sleep

[@EmdrGreg]

I find it very helpful to get direct sunlight every morning when possible. Some time between 6:30am and 7:30am, I spend between 15 and 30 minutes in direct sunlight. It helps keep the biological clock set correctly, and it gets me into the habit of waking each morning rather than over-sleeping.

[@typ0id]

Do you go outside or do you just open the shades and let in light?

[@tjacree6910]

You are helping me so much. Because of you and a few other therapist on KZbin I am no longer avoiding my fear and anxiety but trying to deal with it and rewire my brain

[@lukeyyyy08]

Awesome! Keep it up!

[@helen44]

Thank you, Emma McAdam. Your videos "Therapy in a Nutshell" are extremely informative and have helped me in times of difficulty, especially earlier this year. The advice you give is clear, practical and very useful and you give advice in an understanding and sensitive way which is very powerful. Thank you for sharing your knowledge with everyone. May you be blessed too.

[@krystlegregory3130]

Honestly would feel so much better my anxiety and depression if I could just get some sleep but I think things out and push it as we told him you back! Ugh 🤦🏼‍♀️

[@reneeelizabeth302]

I sometimes do yoga in bed if I cannot sleep. Works like a charm because it manages to quiet my mind.

[@morriman0987]

Thank you so much for putting this on KZbin! Immeasurably helpful.

[@NBTCTennis]

I did these steps and fell asleep like a baby , probably had my best night sleep in a year. I put my device in the other room too, also bought new sheets, comforter and pillows . Thanks for the advice!

[@giausjulius4]

I feel like we could apply this to the rest of our lives too. Develop small routines over a few weeks and eventually they become habitual and easy. Small things like exercise, cleaning, reading, and other self-improvement routines. Take small steps until you're ready to take big ones. The effort to make yourself 0.1% better every day is a lot easier to put out than to make yourself 10% better every year and a hell of a lot more consistent. We'll see how long it takes me to get where I want to be but right now it's not that hard to do a little bit every day and now that I have ideas on how to improve my sleep I feel like I can make it even better.

[@day6atemywallet78]

Never in my life did I think that I would get to a point where I can’t even sleep...life is full of obstacles and bittersweet incidents

[@shortdominguez845]

“My insomnia almost cost me my career. I worked in a fast paced office, but for years I struggled with getting sleep, so I could never focus. Then my boss gave me a month to get my act together, or I was fired. Thank goodness I found the *4InsomniaCure. Com* . I use the techniques inside, and my insomnia practically disappeared overnight! I saved my job, and now I’m enjoying life more than ever.”

[@adrianne5757]

I relate so much. I always loved sleep so much, it was literally so easy. it wasn’t up till recently that my sleep has become horrific... I’m literally to a point where I DONT sleep. In fact I haven’t slept in 3 days as I am typing this. It’s not like I lay in bed on my phone all night, I lay there all night with my eyes closed, and not for a moment do I actually fall asleep. My mom always says “you HAVE to be sleeping because otherwise you wouldn’t be able to function” but I know for a fact I am not getting any rest. I mean how am I when the whole night I am literally conscious, thinking about different things? I actually get anxious just thinking about going to sleep because I know that I will disappoint myself once again ☹️ it causing me some serious emotional distress but I don’t want to talk to my parents about it really. I was starting to practice driving but now that I am sleep deprived 24/7 I don’t feel comfortable practicing because I am afraid my lack of sleep will mess me up. I also forget things super easy... so school has been horrific. Anyways wish you the best of luck with your sleep. It’s just good to know that I’m not the only one who feels this way I guess.

[@day6atemywallet78]

acupcakess OMG 😭😭😭 recently I have been putting on boundaries, like after 8:00 pm I try not to think of work or stress about tomorrow, I make sure I get tired all day, listen to stories or sleep stories, meditate. I have also been practicing to let go of things and not beat up myself if I don’t accomplish something. I’m a huge believer so I’m relying my trust on God....try to find something you can believe in or try to have hope in something, I believe that brings peace 🙌 also make a to do list...I did that, it helped me, I’m not all over the place and I’m accomplishing my things ✌️. I hope that sleeps...maybe all we need to do is just let go and sleep. I have been overthinking it. For the past 2 nights I have slept so well, I have forgotten about the insomnia. Those 2 nights of peaceful sleep felt like heaven 🙌

[@adrianne5757]

Day6atemywallet thank you for all those tips! I think a big thing for me also is that I am all over the place and it causes me a lot of stress. I am sure I can get back to normal sleep it’s just gonna take some effort ☺️ thanks for the response 💜 have a good day/evening

[@Yayafarm]

I just wanted to share that this has helped me a lot, along with buteyko breathing, drinking the right teas at the right times in the day, getting light and exercise in the morning, journalling, and acceptance.

[@MrGreenpoint122]

I have not yet started the practice of sleep hygiene but the accent, voice and explanation of the Therapist is very effective. I recommend that this video may be watched for 10 days/ every night before sleep, then after as needed.

[@beefee7279]

I clicked on the video and the very first thing that I thought was that this lady's voice belongs in an ASMR! ❤️

[@Paradox-fu5nv]

Ive been sleep deprived for about 10 yrs and it affect me socially, phyically and mentally i dont even know if ill ever get back to a good sleeping routine or even just one good deep sleep.

[@wallysmith6344]

Try cpap machine good luck 💕

[@cmbambafu7625]

For me watching a movie that I've watched thousands times makes me sleepy at night.

[@heatherwright9558]

Your voice is so calming, I just love listening to you 💕 very relaxing as well as all your tips!

[@shadowman5567]

The fact that you have Lieutenant Riker and Samurai Leo on your bookshelf makes you my go-to therapist. :)

[@cesarsalad321]

Just found this channel and I already love it. Thank you for doing this 🙏🙏 really appreciate your tips and advice

[@susanb1394]

I just found your channel on KZbin and I love it! Thank you so much for these videos. I have anxiety and insomnia and I need all the help I can get! Thanks again.

[@sak2881]

I watch The Joy of Painting with Bob Ross & it is the BEST to fall asleep too. Sometimes I don’t even make it past him doing the sky and clouds, I’m out. Every time, it’s gold. It’s a combination of his voice and the stabbing of the brush on the canvas, it’s like a white noise almost but together is the ultimate sleeping pill.

[@haleekardashian3798]

thank you so much! 🙏🏼 I have sleeping issues and this definitely helped me ☺️

[@Priinsu]

One thing that really helped me get better sleep is when the sun goes down I switch to a portable red-light lamp as my light source while I'm getting ready for bed. I turn on the A/C or fan and read a little in bed for like 10 minutes. That usually knocks me out and keeps me 😴. Hope this helps someone.

[@meangirlproduction6357]

Thank you I needed this help, I wish the picture of me you see now was really me now, I'm so sleepy the minute I actually get in bed I loose all desire to fall asleep

[@themthreeboys5563]

You're the angel that we needed. Thanks for your help!

[@user98dlk7hg6vc]

Thank you Emma, as always, another fantastic video. Very comprehensive. And your voice is sooo calming 😍

[@TherapyinaNutshell]

Thanks :)

[@finchiie8462]

since mid december im basically staying awake till 7-9am and sleep until 6pm. great

[@toddboothbee1361]

Thanks for prescribing Time Team--love it!

[@claytonreimer6155]

One thing I’ve found helps is practice mindfulness stuff like meditation but enjoyed this tips deeply

[@zeezeenu]

another way is watch this video. she has a very calming manner of speech

[@dougmowrey163]

This is the hardest for me to relax before bedtime. I work on it but it is a problem for me.

[@jbl2270]

You have a very calm, caring and friendly demeanor which probably makes you a great therapist :) would you be able to suggest any resources for restructuring thinking into seeing the positive in all circumstances and dealing with stress and unfortunate events that leads to depression please?

[@natureweeb6693]

This had helped me so much including because I was struggling with depression

[@umbra6615]

When you mentioned time team I laughed a little to myself. I watch that show often because I'm a history nerd who actually finds documentaries super interesting.

[@elsiebellevue4157]

haha I love time team too!! I laughed because I love Tony Robinson and I find his documentaries so stimulating and interesting :)

[@anchalkachhaway7557]

Watching this at 4am 😢

[@AnthonyLiccione]

"Let the night take you. Let the stars evaporate into your dreams. Let sleep be the only comfort for you to believe."

[@normsgolftube3031]

You have been very helpful in helping me with my anxiety! Thank you 😊

[@GenZVibes2000]

Love finding this info, thanks!

[@koolkonquerz1083]

Honestly I’m 13 in lockdown cant stop my sleep schedule of 4 am to 12 pm and i have 3 weeks til school starts and if i Don’t fix it I’m Fricked

[@rhay1790]

Same 14 ys me and i only have like 6am or 4am and i wake up 12pm when i try sleep at night 8pm to 12 am

[@lindsaymclean7817]

fucked

[@izzy_r]

Set an alarm for like 7am so you'll want to go to sleep earlier.

[@dnath1234]

Same I'm 13

[@talkshowhostt]

@@lindsaymclean7817 she/he/they can say it however they want

[@Emily-jy4ut]

Useful...And also, what a great voice!!

[@goldwatermusic8373]

I fell asleep when I watched this video. She is a great doctor👍🏼

[@alinakozlova7867]

Thank you for sharing this video! The tips work well. I didn't know that insomnia could cause serious problems . The only one my tip is candle instead of lamp before going to bed, it is something that says my brain "sleep well".

[@xaganiflynn3751]

I am watching this right now and then i realize i am now sleepy because of your voice 😅

[@CATDHD]

1. My time now : 5 a.m. - 1 p.m. Ideally get to : 11:30 - 06:30 2. Night time routine: planning tomorrow (To Do and Not To do lists); wearing my blue blocker glasses; revising my zettelkasten notes; reading a book/ watching youtube videos on literature and generate ideas on my own books, critically looking at the story; brushing my teeth; cleansing my face skin; repeating the lythany on Fear. 3. Yellow lights on. 4. Don't check my emails. 5. Eating light snack like watermelon 6. Exercise during the day ( tabata/ HIIT every hour - 10-12 times a day) 7. Control tea/coffee/chocolate/cacao consumtion 6-8 hours before bed - before 18:00 8. Pray (litany of Tarsky, on Fear, Gendlin) 9. Wear noise blocking headphones. 10. I use my phone near the bed. After finishing I go to bed.

[@diegotovar5448]

No kidding, this is EXACTLY what my doctor told me the other day. Word by word.

[@alinemossi5061]

Thank you, God bless you

[@tabbycat5547]

I usually don't have trouble sleeping, but one thing that helps me fall asleep faster is going to bed, turning off all the lights, turning on night shift mode and reading mode, and watching ASMR videos. I watch the video for a few minutes, but then I feel so sleepy that I put down the phone and stop looking at the screen. I fall asleep listening to the ASMR sounds. If you try this you need to be careful, though. Massage sounds might be mistaken for porn :D My husband makes fun of my ASMR habit all the time for this reason.

[@charleygroth7998]

I was amused by your reference to "Time Team", a show I love and find exciting and fascinating---not at all something that would put me to sleep! :-)

[@draugami]

Thank you for your video. May I suggest taking a slow deep breath (5 seconds), holding it for 7 sec, breath out (5 sec), and repeat. Repeating this causes the body to relax.

[@alessveliz8501]

First time ever I really wanted to buy someone's online course. Can't wait to gift that to myself later this month....so excited :)

[@reidom99]

It's pretty concrete and useful, thanks!

[@stephrh.003._.8]

I've been sleeping like 3 or 2 hours for a week and my dark circles are making me more depressed

[@navada3097]

Same

[@palashwalali9768]

Same

[@Bassin_withaustin]

Same idk what I did but I have been getting bad sleep about 2 weeks now I try my hardest to go to bed at 11pm then its 3 and its stressing me tf out. And I go to school

[@ravireddyism]

Have you ever considered medications . These days medications don’t cause much of a side effect. Plz consider some medication that suits you because you deserve good night sleep like everybody else.

[@stephrh.003._.8]

@@ravireddyism thank u sweetie:)♡gracefully my insomnia is way better now. Have a beautiful day ^^

[@rozramos4093]

Very effective.. I fell asleep after one minute watching this video..

[@lukeyyyy08]

Didn't know if my laptop had a "night light" like you said, it does and now I'm using it! I don't have a big issue with sleep (I get about 5-6 hours every night) but I feel like my sleep quality isn't as good as it can be, and a few extra hours would be beneficial too I think.

[@abdultawwab486]

Subscribed. Thanks a lot. 😊 great info

[@SubscribersWithoutAnyVid-rj1fw]

Literally 1 % people who are reading......May you parents live happily healthily for more then 💯 years😇❤️💙❤️🙏😇

[@shiqrov]

Thank you! You too :D

[@heatherallingham7120]

I have a routine like this but it doesn't work because I dread going to bed to sleep. I just lie there, bored and waiting to get the chore of sleeping over with. It's like spending hours in a waiting room with no magazines

[@munaaa325]

all are great tips, i use to have a bad insomnia, so i followed what ever said her and much improved since then.

[@dawsac2335]

*Main Points:* 1. Good sleep is one of the most effective ways of treating depression (@1:17) 2. Sleeping well is a developable habit (@1:48) 3. Create a routine before bedtime that the brain asocciates with sleeping | Keep a consistent schedule (@2:31) - Dim the lights - Cool temperature - Decrease stimulation (phone, TV, exercising, etc.) - Quite activities (reading book, shower, etc.) 4. Other things to do (@3:12) - Limit nap to less than 30 mins - No screens 1 hr before bed, or change screen tone to warm and lowest brightness - Turn off notifications (news, social media, or anything stressful) - Lower caffeine consumption (going off for 1 week) - No alcohol - No fatty food before bed (eat lighter) - Warm glass of milk - Exercise during the day (at least 10 min) - Decrease light and sound stimuli (blackout curtains and ear plugs) - Meditation/stretching 5. Only use the bed for sleeping and intercourse (@6:48) - Don't work while sitting on bed - If you can't sleep get up and try something boring/not stimulating

[@mushirashaikh4464]

Thank you so much!!

[@dawsac2335]

@@mushirashaikh4464 No problem!

[@Renj1th]

What a great compliment for the British documentary.:-)

[@sakurasingh9843]

She's using american accent....

[@rootsclauds7142]

Your channel is a true gem.

[@SteAndRach]

We had been watching her content a lot - We got a lot of inspiration from this video. We just share in our last video some techniques to sleep well at night. I mean, who's not having a problem sleeping these days, right?. There is a lot of misinformation on KZbin; that's why we wanted to test ourselves and share it in our video; feel free to check it out if you're engaging in that topic.

[@jdblack9703]

Caffeine and alcohol are hard to quit. At age 73 I hardly ever have either but one cup of good coffee or one cocktail in the afternoon negatively affects my sleep for a few days. I appreciate your videos. I need all the help I can get to become more disciplined.

[@dragonanimations._.772]

Bro I gotta start leaving my phone in my mommas room cuz I’m here watching this at 11pm

[@evelyncole3679]

GOD bless you 🙏❤

[@BloominMoonGlass]

I fall asleep to Time Team, too. But I have been so wrong if I'm training my brain to fall asleep when I'm listening to such things. Thanks for the extra tips.

[@idontlikeit.7822]

That’s a lot of good info. Ariosto, I will use it

[@ChristianityExplained]

I have a question and could use some feedback. I have been having trouble with falling asleep at odd times. In the morning, I'd wake up tired and dragging my butt; even after drinking dark roasted coffee. I just got rid of the old mattress (15 years old) and made some changes in my room. The laptop is totally off & unplugged. No more light diodes shining in my bedroom and bedroom door is closed to shut out kitchen lights. I like the idea of reading a book, before sleeping. Unfortunately, I use an electronic Bible for easier reading due to being nearsighted. Is reading on my phone or tablet with the night light feature on, a good choice? My bedroom as a daylight bulb for normal room lighting. I am seeking to develop a better routine for better sleeping. So far, I am off to a good start and the Nectar mattress is a definite help.

[@michaelmcintyre490]

Great advice thank you very much. Bob Ross, The Joy of Painting is my all time best show to put me to sleep. His voice is amazingly soft and soothing.

[@dineshkumal6440]

Thank you so much for giving such wonderful ideas

[@anapattysparadox]

I could listen to her all day

[@joebeck9355]

All good advice, I'm just so hooked on coffee and I'm sure it hurts my sleep ugh 😴

[@randya3812]

Really good informative video. Covering all areas around sleep in less than 10 minutes. Wow

[@gybx4094]

This is a good comprehensive summary of CBT-I methods. There are other strategies, too. Insomnia is a serious global pandemic. Sleep is critical to health.

[@jenamirgholi6004]

this is truely surreal. this winter. We can trench through. God please heal this crisis. Please please please

[@JT1358]

Hey, nothing wrong with Time Team!!😁 I get up and clean the kitchen, let my feet get really cold, then go back to bed and sleep like a baby

[@elsiebellevue4157]

Yes! I love Time Team and Tony Robinson! :) how does letting your feet get cold help you sleep? I'm willing to try anything but I just wondered about the science behind it, if you happened to know :)

[@folkengames]

When my dad has insomnia he says he gets up and reads sociology books which make him sleepy. These are always close at hand because he is a PhD sociologist.....

[@asleepimusic9868]

Great insights, good sleep is indeed very important. Thanks for a great video!

[@devbrotamajumder]

Dear Emma, Appreciate you. I myself greatful to you.Take love and respect 💙🙏

[@Enrico_Fusai_Counselor]

Great video! Also, when you said: "use your bed only for sleep - and sex", it made me laugh 😁

[@tonipearce-richards6622]

Same 😂

[@microwaveablesalad8326]

Patricia Walton Darn, i feel bad. I hope everything gets better for you 😔👊🏻

[@sarahdee374]

Sex? oh yes, I remember that, a nice memory......

[@Shrek_Now_go_away]

@@sarahdee374 true

[@newlearnings9871]

Even me too laughing

[@naturoclips]

Who else is watching this late at night?

[@prins1991]

Very informative! I was aware of some of what you mentioned. Thanks for reminding! ☺

[@njperuviankid]

thank you doctor