I'm launching a comprehensive online sleep course - join the waitlist to get early access when it's available! forms.gle/6yNeyjS7GeH7bajf7
@JoanOfArgghh
Ай бұрын
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
Ай бұрын
Thanks for sharing!
@neen42
Ай бұрын
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
Ай бұрын
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
Ай бұрын
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
24 күн бұрын
Lots of exercise sometimes tires me out if it's done by early afternoon. And relaxing KZitem videos.
@that-lux-runner
Ай бұрын
Love how you adapted your voice to the video's purpose. It was not your usual upbeat way of speaking. Very strategic 😴😴😴
@ViolinMD
Ай бұрын
Haha good pick up!!
@gerardacronin334
Ай бұрын
@@ViolinMD Yes, I actually nodded off while watching this video!
@tonyblair8682
29 күн бұрын
@violin MD ...I wrote u on IG...
@Sasharella
Ай бұрын
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
26 күн бұрын
What’s that
@TheThunderStrikes
Ай бұрын
It has just started dawning on me that Siobhan’s voice is really suited for ASMR or guided meditation
@1964Potter
Ай бұрын
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
Ай бұрын
Sounds great. Going to be learning sign language soon.
@candor-and-moxie
Ай бұрын
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).
@janettefrazier8365
15 күн бұрын
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
10 күн бұрын
Thanks for this creative idea!
@squarebarrel
Ай бұрын
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
Ай бұрын
Thanks for sharing - sleep apnea is so important to consider and treat!
@kellylattimore5234
Ай бұрын
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.
@katie-kb6qd
Ай бұрын
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
@seraphim9090
Ай бұрын
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
Ай бұрын
So important and I'll definitely touch more on that in the next video! Great tip!
@trishemerald2487
Ай бұрын
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.
@karynstouffer3562
Ай бұрын
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
12 күн бұрын
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
9 сағат бұрын
I've had insomnia since birth also. I take melatonin gummies which help me sleep.
@Shilpabaapre
23 күн бұрын
A Sense of Relaxation is achieved by 8 hrs of sleep
@Skittlesrockmysox
Ай бұрын
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!!
@klove020
Ай бұрын
This video has helped me immensely. My sleep quality has improved significantly. I can’t thank you enough.
@beccalynn767
Ай бұрын
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
Ай бұрын
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
Ай бұрын
Great suggestion! I've never tried it, but I've been meaning to!
@beccalynn767
Ай бұрын
@@ViolinMD definitely give it a go! I have a 15lb one from target and it’s soo amazing 😻
@wintersprite
29 күн бұрын
I haven’t tried one yet; I wish they came in more color options.
@annalockwood3021
29 күн бұрын
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
Ай бұрын
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 👋
@MaxineMJJohnson
Ай бұрын
I AGREE 👍 💯 with you! 😊
@ViolinMD
Ай бұрын
Thank you for such a touching message - wow that really means so much! 🥰
@perpetuallybodean4522
Ай бұрын
OH....!
@TheStuport
Ай бұрын
@@perpetuallybodean4522 I-O 👋
@TheStuport
Ай бұрын
@@perpetuallybodean4522 I-O Cheers👋
@cuteprincess441
Ай бұрын
Perfect timing. Currently in my 3rd trimester, and this insomnia has been kicking my butt!
@salvadoroliveira6632
Ай бұрын
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!❤❤❤
@amberdavis7354
Ай бұрын
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
Ай бұрын
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
Ай бұрын
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
23 күн бұрын
You might want to see a Doctor and find out the cause.
@IamAllanC
Ай бұрын
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
Ай бұрын
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
@_Gundy_
Ай бұрын
The trick that works for me has always been to try and stay awake. For some reason it works for me.
@juliekane7210
Ай бұрын
😂😂.. how long do you stay awake until?? 😂
@supernovamoon2418
Ай бұрын
🌸💖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
29 күн бұрын
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
29 күн бұрын
@@wintersprite oh, then maybe reading is better or something?💖
@UniquelyPenny
Ай бұрын
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.
@average4098
Ай бұрын
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!😁
@Alchemetica
Ай бұрын
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
Ай бұрын
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.
@LSP1988
Ай бұрын
Dear Siobhan, I hope one day you will make KZitem 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
Ай бұрын
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.
@LSP1988
Ай бұрын
@@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 KZitem is the answer for her
@ViolinMD
Ай бұрын
Thank you so much for the kind words!
@carrie-white
Ай бұрын
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.
@rekhashome5587
Ай бұрын
This is Yoga Nidra- a yogic way to relax. Works for me every time. Lots of great videos for this on KZitem.
@SmitaDraeger
28 күн бұрын
Box sleeping is best
@maryn4150
Ай бұрын
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
17 күн бұрын
Please try "Nothing Much happens" on KZitem. 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
@kaseypb
28 күн бұрын
It works! Done it for years! Four Square Breathing helps too. ❤ (Oops! I comment as I watch - my fail… 😂)
@Rainbowofthefallen
Ай бұрын
Just commenting for the algorithm 💙❤️🧡
@TheLemonLily
Ай бұрын
Love the way you teach!
@ViolinMD
Ай бұрын
I appreciate that - thank you!
@geoffmason6009
Ай бұрын
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
@angelirohival6270
28 күн бұрын
I really enjoy learning from this doctor’s videos. I clicked on this one just out of curiosity because I have the opposite problem. I can fall asleep anywhere at anytime: meetings, movies, watching TV, even at stop lights ( thankfully I’ve never had an accident). I can take a twenty minute or two hour nap, and still sleep like a baby at night. Some people might say I’m lucky, but it is absolute agony trying to stay awake trying to do something important ( like teach or do an interview). Im just always so sleepy!!! Strong, dark coffee has zero effect on me. I’ve been diagnosed with adrenal fatigue, so that might have something to do with it.
@MardieMar
Ай бұрын
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
Ай бұрын
Glad to hear cognitive shuffling has been working for you!
@HafimaBano
Ай бұрын
Happy Pager 📟 day to you and your family 💖
@baay81
Ай бұрын
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
@treeeester
Ай бұрын
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!! 🤗
@georgiabrown5194
Ай бұрын
Recently started doing the Diaphragmatic Breathing technique and it does the trick for me everytime😊
@hollybrown9706
Ай бұрын
Lots of people tell themselves stories to fall asleep. Cognitive shuffling sounds like the boring version, lol. Jokes aside, really helpful tips. Thank you!!
@sirramsay1034
Ай бұрын
Thank you! As a light sleeper, I will try those tips! :)
@ColleenBeattie-wt9iu
Ай бұрын
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!
@53528215
Ай бұрын
thank you so much for educating the population with EBM, you could be both an excellent family medicine physician and specialist ~
@crimson2106
Ай бұрын
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
Ай бұрын
that's amazing, i'm so happy to hear that!
@michael.a.covington
Ай бұрын
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.
@aramelmartin
Ай бұрын
Oddly enough, I was just unable to sleep and logged in to KZitem only to find this on my feed. Prefect timing! Plus, There were some good tips I never knew before in there.
@rulistening7777
6 күн бұрын
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.
@melissapichette8152
Ай бұрын
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
Ай бұрын
I really hope it helps him!
@justadream76able
5 күн бұрын
I just subscribed. I love watching you. You're my first sub. 🥰☺️💜
@ViolinMD
4 күн бұрын
Hi! Welcome, I feel honoured to be the first channel you’ve subbed! ❤️
@caseysiwajek2192
Ай бұрын
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
@ALOHAAKELI
Ай бұрын
Love box breathing and belly breathing! My therapist taught me those technique when I have the feeling of anxiety, such a life saver
@tcort
Ай бұрын
can you do an ASMR progressive muscle relaxation or body scan or breathing exercises videos or mp3 files? you’ve got a calming voice.
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
8 күн бұрын
Aw thank you! that’s so lovely to hear!
@lisab2543
3 күн бұрын
I have been on Ambien for over 10 years and can’t sleep without it. I definitely think there may be a link with memory loss.
@carlagat1075
Ай бұрын
Great techniques. Thank you.
@seaslife60
Ай бұрын
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.
@maria-lena5919
Ай бұрын
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.
@youssefabdelhedi1418
Ай бұрын
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 .
I rarely comment on anything but I wanted to say a big huge thank you for this. This is incredibly helpful❤
@ViolinMD
Ай бұрын
Thank you! Really glad to hear that!
@whilethevossisaway
Ай бұрын
These tips will come in handy as I head out for traveling, thank you 🙏 ❤
@sourdoug
Ай бұрын
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
Ай бұрын
wow 20 hours a day... that's a huge challenge! I'm sure you have some great black out blinds!!
@salvadoroliveira6632
Ай бұрын
Dr. Deshauer, if you have time I think you should sing and record songs, because your voice is really pleasant. How many songs from the Carpenters do you know?
@robynhunter6718
Ай бұрын
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 KZitem 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 😃
@mariee.5912
Ай бұрын
Great tools. I listen to guided meditation because when I can't sleep my brain won't stop.
@samjones4327
Ай бұрын
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!!!
@thesharinganeyerocks
Ай бұрын
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
Ай бұрын
that's amazing, congrats on starting nursing school next year! wishing you all the very best!
@kevinspano7315
28 күн бұрын
Congratulations 👍🏽
@builtontherockhomestead9390
Ай бұрын
I have ADHD and my parents noticed I had trouble falling asleep from day 1. I've tried those breathing techniques, but they cause extreme stress in me. I'm in my 60's now, wake up most nights. I've looked for so many solutions to help me fall asleep but usually they fail me. L-Threonate magnesium has helped the most, but not 100%. Since it can take me 20 to 30 minutes to fall asleep, the idea of getting up if I can't fall asleep quickly would mean i never would sleep. In fact most of these suggestions have failed for me. It is frustrating.
@sassillama9873
9 күн бұрын
Sometimes exercise helps but actually I have severe insomnia and do take medication the trick is knowing how much to take and meditation works too I think of shopping lists, my favourite crystals or perfume something interesting but relaxing….background conversation like some kind of podcast show on youtube works for me they have hypnosis channels too on here. Good luck to you
@sassillama9873
9 күн бұрын
And sometimes I won’t sleep but will meditate for an hour and when I feel frustrated and anxiety about the not falling asleep I tell myself it’s ok your not falling asleep but you deserve to meditate and think of beaches or whatever just keeping my mind on things that make me happy and content. Lately I been falling asleep in couple of hours for a little bit which is better than staying awake for 2-3 days the longest for me was 6 days and I past out at the mall and woke up in the hospital so doing much better now with meditation
@builtontherockhomestead9390
9 күн бұрын
@sassillama9873 when I'm really tired and just want to fall asleep but brain is hyped up and I can't go to sleep, thinking is to much work. It's a weird feeling to feel very tired/sleepy but at the same time feel hyper/ancy and unable to go to sleep.
@emryswalton1802
Ай бұрын
I tend to find the cognitive approaches very helpful, and the physical ones less so. This is because I have Tourette's, and focusing on my body in any way can make my tics flare up pretty quickly, inhibiting sleep. Thank you for including some cognitive activities! :)
@ViolinMD
Ай бұрын
Great perspective - thanks for sharing!
@fran-gx3kf
13 күн бұрын
Thank you for the various solutions i can choose from and test the best one for me, when needed, 🎉❤
@user-qz9st4dq5w
Ай бұрын
Dr. You should record a muscle relaxation video. I love your voice its so relaxing n calm.
@barbaramckay1307
17 күн бұрын
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 .
@DarthBetta-c5z
11 күн бұрын
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. 👍👍👍
@slc1161
Ай бұрын
Thank you!! I have delayed sleep wake cycle. I struggle every night. I’m on opioid medications for pain.I sleep for a couple hours from the drugs, then I’m awake. So I sleep intermittently around the clock. And I have a degenerative bone disorder that causes my vertebrae to fuse together and tendons and ligaments become calcified and hard. These techniques sound awesome and I’ll try them out. Getting a spinal pain pump inserted next week so I’ll be taking way less medication and have better pain control. Going to use these methods.
@ninahongkong5362
Ай бұрын
Blimey. You forgot about having cats. That soft warm fur, and the purring
@fragmentsofknowledge2142
Ай бұрын
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.
@karencull9518
Ай бұрын
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.
@janinemaxwell4297
Ай бұрын
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
@klove020
Ай бұрын
Can’t wait for the bedtime routine video!
@jennifferguyton6028
Ай бұрын
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.♥️
@ronnie-lynn
21 күн бұрын
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.
@AngelaJones2433
Ай бұрын
Your voice is so relaxing
@mayrose7116
Ай бұрын
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!
@maryjoroth5884
Ай бұрын
I have used the word game you talked about. Works very well for me.😊
@RishitaDhome
Ай бұрын
Wishing you sleep 😴 day
@kraznia
Ай бұрын
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.
@1lmp1
Ай бұрын
I am a retired critical care RN, worked decades in night shift. I have suffered from insomnia about 30 years ( I am one who never needed a lot of sleep). I often went to work with just 3 hours of sleep, even 1 hour. I tried sleep meds, antihistamines, even melatonin (dose was too low), Ambien, etc, nothing worked. Few years back I was sent to university sleep clinic, a disaster, no results. Finally my rheumatologist ordered vitamin D test, my D3 level was only half of normal. I started taking vit.D3 double dose. Already a month later I noticed results, I was able to sleep much longer, even 6 hours, and after couple of months I could sleep even 8hrs, something I had not done for decades!!! I also noticed a change in my eye sight. I started using reading glasses at age 49. I used them with my phone, laptop, books. But after my vit.D level normalized, I have not used any glasses for about 4 years, never need them, and I am 69y/o now. I pass the eye test for driver license with no difficulty. Also the kind of brain fog lifted. As a nurse I knew about vitamins, nutrition, but never thought about vitD that I, as a North European child ( now have lived in South Texas for decades), always was given vitD during the winter since we did not have sun exposure then. Living in the South, where we have a lot of sun, too much, I never thought that could be a problem. But after the improvement I realized I got a lot of sun exposure when my children were young, on my off days, even as a night worker, I was a lot outside. When they grew up and had their own activities and became adults and moved away, I did not go much out any more. So no sun exposure. Now I have had several people to tell me that their vitD level was also too low and were ordered supplements. And I realized that our life style is causing much younger people to become vitD deficient due to computers! We are inside with our devices, even young teenagers, so one future "disease" is going to be vitD deficiency and maladies related to it. I told even to my rheumatologist that the joint pain lessened and the constant deep bone pain literally disappeared. I wish that vitD level would be added as a basic test during yearly check ups. I knew all these relaxation exercises since my first pregnancy already. There is one other relaxation that was not mentioned in here. It is ASMR. Since it is not much tested scientifically, it does not have any medical backing. It works for me on times I am somehow stressed out due to some issue that bothers me. I know what kind of sounds and sights on those videos work for me. I watch them on KZitem. The fact I must use computer for that, blue light, does not seem to bother me at all. As a child in Finland, I went to sleep when sun was up, summertime sun was up almost through 24 hours. Even now, I can sleep in the light, I see no big change. Anyone wanting to try ASMR must find out by trial and error what sounds, sights, movements help them to relax. Reading users comments, some sounds and movements that relax them, actually can irritate me personally, to a point if I see some new content creator's video, first liking some parts and then suddenly they do something that irritates me, I actually get "pissed off" because it is like a chalk on the black board. I would suggest insomniacs to try ASMR, I use it in times I have something bothering me, keeping me awake. Most of the times I fall asleep before the video ends. I think it would be good for doctors to suggest even ASMR even if does not yet have a scientific background.
@oztinato4099
19 күн бұрын
Great tips! Insomnia is boring enough
@trishab2147
Ай бұрын
Congratulations on officially becoming a Doctor!
@SamiraReddyMS
Ай бұрын
I love pilotisationof sleep i.e sleeping within 5 mins
@sassillama9873
10 күн бұрын
Only thing that works for me is meditation usually leaving my room and exploring outdoors or a beautiful house. Certain familiar voices talking maybe a story but without music or interruptions which is very hard because of our love of loud commercials on youtube but it works oh also making lists in my head or looking at crystals or selecting outfits and pairing them with jewelry and perfume.
@RachdelaTorre
Ай бұрын
Oooh i have to try these! Thanks so much for these tips, Siobhan! Always love your vids!
@RakhiPatilMba
Ай бұрын
Happy Pager 📟 day ! 😁
@subscriber8881
Ай бұрын
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!
@stephanieoregan
Ай бұрын
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 😂
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