What to do when you can't sleep - 6 Minute English

[@bbclearningenglish]

If you can't get to sleep, try listening to some of other 6 Minute English programmes and learn with us! kzbin.info/aero/PLcetZ6gSk96-FECmH9l7Vlx5VDigvgZpt

[@RoseRose-rx4jw]

BBC Learning English ok, it good idea thank you so much

[@inglesenfacilito1076]

good idea!!!

[@jielyu2215]

Good ideas

[@amrawd5146]

Brilliant idea 👍👍👍

[@bbclearningenglish]

@@amrawd5146 We like to think so!

[@thuybui-qf9bt]

Neil: Hello and welcome to 6 Minute English. I'm Neil. Rob: And I'm Rob. Neil: You look tired, Rob. Rob: Well, I didn’t sleep well last night. I was tossing and turning all night, but I couldn’t get to sleep. Neil: Well, that’s a coincidence, as our topic today is insomnia - the condition some people suffer from when they find it difficult to get to sleep when they go to bed. Rob: Thankfully I don’t really have insomnia, but every now and again, I find it difficult to get to sleep. Neil: Well, keep listening and we might have some advice to help with that, but first, a question: What is the record for the longest a human has gone without sleep? Is it: A) about seven days? B) about nine days? Or C) about 11 days? What do you think, Rob? Rob: All of those seem impossible! So I’ve got to go with the shortest - about seven days. Neil: Well, if you can stay awake long enough, I’ll let you know at the end of the programme. Dr Michael Grandner is an expert in all things to do with sleep. He was interviewed recently on the BBC radio programme Business Daily. He was asked what his best tip was to help you get to sleep if you are finding it difficult. What was his suggestion? Dr Michael Grandner: And it sounds counter-intuitive, but trust me I’ve got decades of data behind this statement: If you cannot sleep, get out of bed. Neil: So Rob, how does he suggest you help yourself to get to sleep? Rob: Well actually, he says that the best thing to do is to get out of bed! Neil: That sounds exactly the opposite of what you should do, doesn’t it? Rob: Well, he does say that his advice is counter-intuitive, which means exactly that. That it is the opposite of what you might expect. Neil: And he says that this advice is backed up by decades of research. A decade is a period of 10 years and when we say 'decades', it’s a general term for many years, at least 20. Let’s hear that advice again from Dr Grandner. Dr Michael Grandner: And it sounds counter-intuitive, but trust me I’ve got decades of data behind this statement: If you cannot sleep, get out of bed. Neil: So why is getting out of bed good advice? Here’s the explanation from Dr Grandner. Dr Michael Grandner: When you’re in bed and you’re not asleep and you do that over, and over, and over again for extended periods of time, the ability of the bed to put you to sleep starts getting diluted. Not only that, it starts getting replaced by thinking, and tossing and turning, and worrying, and doing all these things. When you’re not asleep, get out of bed. This is probably one of the most effective ways to prevent chronic insomnia. It’s also one of the really effective ways to treat it. It won’t work 100% of the time, but it will actually work more than most people think. Neil: We normally sleep in beds. Beds are designed to make it easy to sleep, but if we can’t sleep, that makes the bed’s impact weaker. As Dr Grandner says, 'it dilutes the power of the bed to help us sleep'. Rob: When you dilute something, you make it weaker. For example, you can dilute the strength of a strong fruit juice by adding water to it. Neil: So if we stay in bed, tossing and turning, which is the expression we use to describe moving around in the bed trying to get to sleep, we begin to think of the bed as place where we don’t sleep rather than as a place where we do sleep. So, get out of bed to break the connection. Rob: This he says is a positive way to approach chronic insomnia. 'Chronic' is an adjective that is used to describe conditions that are long-lasting. So we’re not talking here about occasionally not being able to get to sleep, but a condition where it happens every night. Neil: Let’s hear Dr Grandner again. Dr Michael Grandner: When you’re in bed and you’re not asleep and you do that over, and over, and over again for extended periods of time, the ability of the bed to put you to sleep starts getting diluted. Not only that, it starts getting replaced by thinking, and tossing and turning, and worrying, and doing all these things. When you’re not asleep, get out of bed. This is probably one of the most effective ways to prevent chronic insomnia. It’s also one of the really effective ways to treat it. It won’t work 100% of the time, but it will actually work more than most people think. Neil: Time to review today’s vocabulary, but first, let’s have the answer to the quiz question. What is the record for the longest a human has gone without sleep? Is it: A) about seven days? B) about nine days? C) about 11 days? What did you think, Rob? Rob: I thought it must be about seven days. Neil: Well, I’m afraid you’re not right. The answer, rather amazingly, is actually just over 11 days. Extra bonus points for anyone who knew that that was done in 1964 by someone called Randy Gardner. Rob: That’s extraordinary. It’s difficult to imagine even going a couple of days without sleep, but 11!I wonder how long he slept for after that! Neil: 14 hours and 40 minutes. Rob: You’ve got all the answers, haven’t you? Neil: Well when I can’t sleep, I get up and read trivia! And now it’s time for the vocabulary. Today our topic has been 'insomnia'. Rob: This is the word for the condition of not being able to sleep. And something that people do when they are trying to sleep is 'toss and turn' in bed. Neil: The opposite of what seems logical or obvious is counter-intuitive. It goes against what you might expect. So if you can’t sleep, get out of bed. Rob: Our next word is 'diluted'. This is from the verb 'to dilute' which means 'to make something less strong'. Neil: And finally there was the adjective 'chronic'. This is an expression for a medical condition that is long-lasting. So someone who has chronic insomnia regularly has difficulty getting enough sleep. It’s not just something that happens now and again. Rob: Well, we hope that 6 Minute English isn’t a cure for insomnia, but I do find listening to podcasts and spoken radio helps me get to sleep. Neil: Well, before we all drop off to sleep from the comforting tone of your voice, Rob, it’s time for us to say goodbye. That's it for this programme. For more, find us on Facebook, Twitter, Instagram and our KZbin pages, and of course our website: bbclearningenglish.com, where you can find all kinds of other programmes and videos and activities to help you improve your English. Thank you for joining us, and goodbye. Rob: Bye!

[@paulclaudelnish7554]

Haha 😂 You are good 😊

[@shyngyskhanomar6143]

WOW, THANK U

[@АняБардина]

OMG, THANK YOU SO MUCH!

[@hatong850]

Did you type this all?

[@thuybui-qf9bt]

@@hatong850 Nah, I downloaded sub from the youtube link and pasted it in the comment. It helps me learn easier through my phone.

[@phuongngatran4724]

New vocabularys and structures I've just learned: 1/ I was tossing and turning all night 2/ (every) now and again = sometimes 3/ counter-intuitive = the opposite of what you might expect 4/ dilute = make something weaker

[@stromdragan1236]

I really love Neil voice, his expression and style. I think he is quite polite person

[@ThuTran-ky8xk]

If you can't sleep, listen to 6 minute English. I feel sleepy now =)))

[@VinhNguyen-lu2pk]

u're right :)))

[@ivanluk2008]

Fxxking right😋

[@lynlyn2078]

Lmaoooo =)))

[@roycenord9659]

This is wrong way for English! Listening is important and you should not make listening while you trying to sleep.

[@quangtoanta8577]

@@roycenord9659 just tell a joke . btu you're right !

[@haohao4309]

Apart from learning some new words, I receive a good advice to help with my insomnia. Thanks a lot!

[@bbclearningenglish]

We know how terrible it can be when you are unable to sleep. So, we are very happy to be able to help you with this issue! We hope you have sweet dreams tonight! 😴😴

[@watekmitshu6684]

@@bbclearningenglish is it right when we say ( a good advice) because I think the right way to use it is that ( a peice of advice) can you reply at me?

[@arshadbahadur1409]

Getting out of bed has helped to get rid of insomnia as I heard this lesson before. Chronic insomnia is not just not unable to get sleep, it also keeps the mind alive to think negative, anxiety and baseless fears, etc. Nowadays not doing tossing and turning at bad I get up and do something productive, after sometimes mind gets tired, and I have a good sleep though it does not work all times, dilutes insomnia power.

[@sarahramadan6309]

It's difficult sometimes to deal with insomnia 😅 the vocabulary and language used in the video are incredible, though 😊

[@bbclearningenglish]

Thanks. We hope these tips are able to help you a little bit with your sleep problems. 🤞😴

[@letsplayroblox6062]

Actually i do a lot things if u can't sleep at night. First of all i go to shower and after that i drink water. Doing meditation is in my do-list. Those ways are very helpful to use in my opinion. Sometimes i go for a walk when i can't sleep. Going for a walk can relieve your stress level and helps to chill out at all. There are many ways what to do when you can't sleep. People are different and they should the best method to themselves. Having Insomnia is hard. It takes a lot of time and people's energy to do something. Thanks😊

[@zhenli_bewater]

Thx

[@chandru_arjavam737]

The words that taught are as followed: Counter-intuitive Insomnia Toss and turn Dilute Chronic Thanks so much BBC Learn English ❤️

[@Nancy-Pharmacy]

New word learnt today Toss and turn Thanks Neil .... Thanks Rob...

[@hanumanthrao6051]

Insomnia

[@tajulislam3951]

I LOVE LISTENING BBC LEARNING ENGLIHSH PROGRAMS. THANK FROM BANGLADESH.

[@kellypatriciapajarocardena7031]

Thank you BBC English!!

[@shahlo1162]

6 minute English programmes are the best❤🌹

[@muzaffarjonumidjonov1438]

I love the British accent!

[@last_avenger]

Are you uzbek

[@muzaffarjonumidjonov1438]

@@last_avenger Yes. I was born and raised in Uzbekistan, but my nationality is tajik. What about you?

[@22Purplemist]

English* accent

[@sathyanarayanakalancha8634]

Thank you Neil for given me the valuable information.

[@wazedhossen3836]

I love this program. ❤

[@paolosaracino4874]

This solution is really interesting and I hope it will be put in practice soon. Like pharmacist, I can tell you lots of people are used to taking sleep-inducing medications before going to bed. Therefore, this suggestion might be very useful, because those medications can usually produce a chronic addiction.

[@abdulhakeemqusayalbayati2469]

I love listening to BBC Learning English every day especially those 6 minutes videos. Thank you so much.

[@bbclearningenglish]

Glad you enjoy it!

[@maian6074]

I've listened this over and over but i don't find it boring, magical !

[@bbclearningenglish]

Do you use any of the tips featured in the video? Do they work for you?

[@lilyjoyeux6392]

I will try tonight, so difficult to sleep with high stress level during finals.

[@ramonsafarov7354]

Actually, I do use the tip but in other way. When I could'n sleep, I am thinking about get out of bed and doing my homework. It works 100 %. It helps me to feel tired and I sleep just a few minutes =)

[@ayaelshaheny3967]

I began to use it lately before I know it is an expert tip. I can now apply it on scientific knowledge. Thank you BBC for enriching our lives.

[@asukayamamoto3340]

It might help me because I usually get tired not easily.

[@faten3492]

let me try to understand first 😅

[@rosangelasantos9837]

How cute you are, guys! Thank you! You are terrific!

[@boudraiyassine5977]

This video is very useful I learned a lot of vocabulary

[@kaungthu14]

These lessons have been a great deal of help for me , and I wanna say " Thank you so much ".

[@mohammadlatifi2967]

Thanks a million all BBC guys

[@mokhikhan8382]

Wow)) thank you for informative program about insomnia )). Sometimes I can't sleep and I don't know what to do but if my mom can not sleep she takes any book to read then she will sleep after less than 5 minutes.

[@llll3547]

Well I start to listen this type of podcasts and I feel you really help me very much to improve my English skills

[@MyLittleEnglishPage]

That was a super interesting podcast guys! I have no problem falling asleep but I naturally wake up between 5h30 and 6AM every day...weekend included 😣😣

[@shuailee6484]

First of all, habit. Second, age.

[@mygmail2402]

Why baby ??! If you slept near me you would not wish to wake up early ;)

[@shuailee6484]

@@mygmail2402 Yeah, I wish. I watched lots of your video and very interesting.

[@mint_au]

That’s a good thing what?

[@helenrodriguez6838]

Hey! thank You for the video! In My personal experience, I spent more than 30 days without to sleep, and it was terrible. I know there are other people like me but understand this condition si very difficult to study.

[@أنسالمظيبري]

I understand from this podcast more things in English that is help me to improve my English skills specially listening insomnia it means we can not sleep and this effect negatives things in our bodies we have to solve this problem as soon as possible in order to do our works in life when we solve it we can go to work, do our activities like exerciese sports ,and studing hard . they mentioned also chronic it means some thing take along time with you like some desease also when we did not solve insomnia it will be a chronic with our life

[@HoaTran-pf8is]

Thank you so much! It's really great!

[@eders_m7623]

Thank you, BBC! You have helped me so much!

[@bbclearningenglish]

You are welcome!

[@madinaz49]

You're doing a great job, guys ! Thanks a loooooot ! 👍💋

[@nancyfallpoulos9098]

Hello, thank you for your podcasts! Anyway it would be fine if some podcasts had a little sheet with few questions about the topic

[@marianneabiera945]

I'm also hurdling in sleeping. I'm still awake at the crack of the dawn ..Thus someone advised me to read books before going to sleep and it undoubtedly effective for me...However every individual is unique and we have different patterns in sleeping.

[@JamesBondX007]

this one rules over all other podcasts!

[@Ziyadmuhamad]

I really don’t have words to thank you for these lessons. Teaching English with the way ever believe me i just had that question about insomnia and I’m impressed with the answer. I believe what you recommended was the best solution. Thank you so much.

[@SleepGreen]

❤️🔊🙏🎧🌴

[@phuocversedk35dtm77]

thank you so much

[@huyenth1320]

All videos are absolutely useful for me. Please keep making those 💝

[@bbclearningenglish]

We will!

[@sabinashevchenko2712]

Well, yeah, this topic is cool indeed, and useful

[@hameggtoast5620]

This is an interesting topic. Thank you for bringing this to us!!

[@nursistawulandari5740]

Occasionally, insomnia is my problem, but it is not severe. This video very useful.

[@bbclearningenglish]

Great! We hope it can help you a little bit... 💤

[@lka8735]

Recently for about one week i can’t fall asleep easily. It takes me a couple of hours to drop off to sleep. However, even when i could totally fall asleep, it’s still impossible to have a high-quality sleep. Maybe i’m suffering insomnia or sleeplessness. I always toss and turn around trying visualize some chilly scenes to encourage myself to stop thinking and completely fall asleep. To my point of view the easist way to sleep well is preventing myself from some stimulating activities such as exposuring to the screens, scrolling smartphones. Actually following military’s method to fall asleep within 5 seconds is good too. It includes relaxing your chest, upper parts of your body and your facial muscles.

[@AmorYParodia]

THANKS, GOOD MATERIAL!!!

[@baothangpham1600]

I don't know how this wonderful to Britain's student, Iam a Vietnamese and i find it amazing and knowledgable especially about pronunciation and vocabulary.

[@bbclearningenglish]

We're here to help everybody and anybody who is looking to improve their English! 😃 We're happy to have you onboard learning with us! Keep studying hard! 💪💪

[@-jf5bs]

I got insomnia some days ago and KZbin recommended this video 😁

[@huyennguyen1745]

Good advice. I'mma try it. i usually toss and turn 30 minutes before being able so sleep.

[@bbclearningenglish]

Let us know if you get a good night's sleep after following this advice! 🛌

[@hoangthuy6599]

I hardly experienced isomnia because i fall sleep immidiately right after laying my back on bed. Some time, I toss and turn but it lasts quickly. I really take credit for it. :)

[@arefwahb7771]

I don't suffer insomnia. I always go to bed when I am really tired so I sleep almost immediately. I have a friend who is suffering insomnia, I will share him your nice advice. Thank you

[@bbclearningenglish]

When I think about how difficult it can be to sleep sometimes, I envy you! Do you have vivid dreams too?

[@arefwahb7771]

Sometimes I have dreams, but most of the time I couldn't remember what was the dream about . Wish you all nice dreams and comfortable sleeping.

[@vyachachsel]

When I find it difficult to sleep, I watch online lectures on computer engineering. I'm a bit interested in it, but it somehow makes me feel tired. I've even fallen asleep while really watching one! It was during the summer & my phone ended up right in the sunlight for 2 hours. It almost overheated! Thankfully the phone was not damaged.

[@chendaven5043]

Insomnia Toss and turn Diluted Chronic

[@maciejgulanowski2258]

Thank you❤

[@mohammadshreef543]

Thank you BBC 😊

[@bbclearningenglish]

Our pleasure!

[@sobidodo4980]

If I can't sleep, I know that I'm over thinking so I decided to watch any of my favourite films or listen to BBC's videos

[@skilledelephant]

Great advice. I have no problem to sleep immediately but when I don't I usually get up of bed and read some book.

[@marrysami889]

When I can't sleep I prefer coming to your channel in order to enhance my English skills rather than scrolling through Instagram posts 😁😁😁😁😁😁😁😁😁

[@vananh3200]

thanks

[@FfathotBoboyorov-li6yz]

I slept a lit bit last night , so i 'm listening your programm to sleeping bitter and improve my english.

[@tgchan]

Thank you, BBC. 💚

[@chaz829]

Thx a lot

[@SleepGreen]

My channel could be helpful, too 🆓🎧🌴

[@geogemania]

Amazing topic

[@vintosebastian7361]

It's a great opportunity for learning more and more English everyday

[@lorenzobiral8302]

Bro, I didn’t think that this video was a listening exercise. I was just trying to figure out how to sleep better

[@clyde3769]

Not to brag, but I guessed the longest a human has gone without sleep would be about 11 days cuz if you think about it, we're talking about records. So, one would try to go as far as they can and as they say, records are meant to be broken! This vid was very informative and I learned much. TY!

[@hagiangpham9521]

It works for me

[@suhagchowdhury5453]

When I go for sleeping at the time of I can not sleep.I need more hours for this. Generally I think about other matters.It’s a bad habbit . I think this method would be helped me.Thanks.

[@thaolai6577]

Thank you bbc

[@maqsoodalam519]

Good evening mam, improve my English spoken day by day thanks and you are amazing teaching thanks

[@maxzunapardakulova8435]

It's really have helped to me

[@nawarnawar5822]

People these days can't sleep easily because they're suffering tons of problems such as making a living, getting married, buying a house and car etc... especially who are between the age 25 and 40.

[@marthacarlos6367]

I agree with you But thank to God I still can sleep

[@aligbeer]

Great 👍 lesson

[@mariac.b-rivoir5790]

Great content! I would please add under my experience: Practice sports as your plans routine. It helps a lot to deal with insomnia.

[@khangle5393]

Thanks so much!

[@julian2664]

If you can´t sleep just grab a beer. I love bbc learning English videos. Greetings from Colombia

[@courtney_bert]

Great advices ♥️ ,thanks a lot mate

[@yasserhamdy1050]

Sleep well BBC😊😊😊

[@fatimahatef7175]

The advice for this medical problem is very clever and because fo the explanation l understood the cure also👌🏻

[@GD-jr8gg]

Thanks, I will try it.. I have insomnia and always toos and turn in my bed.

[@ferreira8822]

very interesting.

[@Sntdeca93]

Brilliant

[@mansoormohammed3596]

So beneficial 😍😍😍😍👍👍👍

[@bbclearningenglish]

Glad you think so!

[@ayam6850]

I am suffering from insomnia and It is very hard when I try to sleep I still toss and turn all night so I am trying your advice guys ☺️thank you

[@nguyenthimylinh3493]

Thanks !

[@nhanphan2040]

I will trying this advice

[@bbclearningenglish]

Good luck! We hope that the tips work for you! Let us know if you sleep better after taking this advice!

[@yudhaprawira2860]

some food or beverages can affect our sleep quality, better not taking them before sleep or we are going to face the problem. I remember when I tried to drink a pill of tonic before I went to sleep. And it was taking me hours before I could sleep properly and when I realised the sun was coming hahaha

[@inglesenfacilito1076]

Fantastic video thanks

[@AHHaDiFoRYoU0.1]

when i can't sleep i listen bbc learning English. before i can't speak english when i am finding BBC learning english channel then i am improving my language skills. However,i know that i am doing a lots of mistake in grammar.

[@serajmohamed7230]

Great Information!

[@musicforstudyingwithme]

In contemporary life, the increasing number of people suffering from chronic insomnia has been becoming a social issue. This could considerably affect on people's lives in different ways. The first disadvantage is that insomnia could lead to sleep deprivation so that people can't work effectively compared to those who have an 8-hour sleep duration......... There is an effective way to treat it is that getting out of bed when you are not asleep. In fact, if you don't feel asleep, you tend to think, toss, and turn on the bed. As a result, the ability of the bed to help you get to sleep will be diluted. So when you're not asleep or just can't sleep because of overthinking, just get out of bed and do whatever you want, maybe reading books or Yoga

[@solmazpeyghami5844]

Hello from Iran 😍

[@mohamedelowy6597]

From egypt😍

[@mike7010]

Great content!

[@blackzpo]

When I had played the song which is catchy tune on my bass guitar, 100% I will stuff from insomnia that night!

[@thomas705]

2:05 3:33

[@ashsher3124]

Who came here to improve their IELTS Listening skill for thier exam

[@courtney_bert]

Greetings from Mexico 🇲🇽

[@TrangVu-jz5vs]

I can’t open the transcript. Please help me!!!

[@nanglay3344]

Oh, I'm right!

[@baby27.]

💙💜🖤 Thank you

[@debajittalukdar3865]

I also suffered from insomnia for many years. I tried many technics to get rid of it. But all were in vein. Finally I took admission in gym and started exercising. Trust me it worked. Now I fall asleep when I lye on the bed.

[@bbclearningenglish]

Great advice! 👍

[@russellhahaangelbeck]

Hello my dear friend! thank you for the cool video! keep filming! I'll wait for new videos