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- เผยแพร่เมื่อ 6 ก.ค. 2024
- Anxiety makes it difficult to sleep, and lack of sleep makes you more anxious. This video will show you how it affects your nervous system, and 3 simple tips to help you fall asleep and stay asleep.
Here's what you'll learn:
-My own journey with interrupted sleep (I and my wife have been experiencing difficulty sleeping)
-The two types of interrupted sleep that i see at my clinic
-Why anxiety is a "doubly whammy" in terms of hurting your sleep
-The questions that the National Institute of Health created to analyze sleep anxiety
-The science behind why anxiety interferes with sleep
-The first set of questions that I ask patients who come in with difficulty sleeping:
- - “when your head hits the pillow, do you have trouble shutting your brain off?
- - "Does your brain start spinning with worry thoughts about the future?"
- - "When you can’t sleep, does looking at the clock make you more anxious because you start to worry that you won’t get enough sleep?”
-The medical definition of anxiety
-How anxiety creates nervous feelings and how that impacts your ability to get to sleep
-How to practice good sleep hygiene
-Why it's important to not check the news before you go to bed
- I walk you through a body scan, step by step, which you can perform while you are lying in bed. This will help you fall asleep quickly and enjoy more peaceful sleep, even if you are anxious.
-Why a body scan works so well
-What happened when I taught the body scan to a women's golf team at Yale
Links from video:
1. Research paper on anxiety, worry and autonomic system function: www.sciencedirect.com/science...
2. Downloadable Sleep hygiene tips from the CDC: www.cdc.gov/sleep/about_sleep...
3. Guided body scan from Dr. Jud: • Body Scan Meditation G...
To ask questions or suggest future topics, please comment below or connect with me on Twitter @judbrewer
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/ @drjud
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Build your body awareness using mindfulness practices, like those in the free "Breathe by Dr. Jud" app, available on both Apple and Android devices.
Apple: apps.apple.com/us/app/breathe...
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For even more resources on anxiety, including free mindfulness exercises, visit my website: www.drjud.com
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Transcript:
Don't think,
Don't think,
Don't think,
Suddenly thinking about all mistakes you've made
Calming and relaxing music can help your mind relax.
Deep Sleep & Relaxing Music Channel sa
saaasssa
Scary accurate.
Dont think
no dengerous ,
In this quarantine situation, my nights go like this:
-I disconnect from Discord (24:00)
-do a small excercise
-watch some anime or something
-go to sleep (2:00)
-fail to sleep
Before all of this went down I sleep like a baby now every time I close my eyes I have a panic attack
John Schroter welcome to the club
Exactly man me too
Same man I didn’t sleep for 2 days straight and I’m so sad rn
Same here it’s terrible
same bro i dont sleep for 2 days
One thing I'd like to point out is that for myself and many of my friends, it's not the anxiety of COVID directly, but many of the effects it has on our work-life balance, family situation, daily routines, etc. Reading the news on COVID is not something that stresses me out. But the subtle effects of how it has changed my daily life certainly do. And these are more difficult to tune out.
I really empathize with families that have children & trying to figure out what to do in this bizarre time. Best of luck to you and your family Marius.
exactly! people don't take into regard the individuals that already struggle with preexisting mental health disorders that are now stuck in their houses to think all day. the coronavirus is not the thing that people with disorders are anxious about, but the effects of staying home all day have an effect on everyone certainly, but the people with mental health issues feel it the most because we are stuck in our houses to think. A lot of "experts" are totally missing that aspect, they think our anxious thoughts are about the pandemic, but most of the time they're just wrong.
Yeah people get a lot of cathartic release from they're routines.
Same and I’m just a ten year old
Gaming_with_lucas ! Why are you scared lmao
Its good to know that I'm not the only one
Exactly
Yes we are in this together
yes bro💖💖
I was fine before- 10:30pm-7am.... now I go to bed at like 10:30pm and can't sleep till maybe 3am?? Including a few panic attacks and worrying.
I've found a way that has kind of helped me... if you have a cat maybe, just let it sleep with you. Then stroke and talk to your pet. You're distracted and relaxing which will cause you to fall asleep. :)
Having my cat with me has really helped.
I still can't fall asleep straight away, but it really helps. :D
Night!
Every night waking up 2or 3 times ..I'm lucky to sleep 2 hrs a night
Fastforward to 3:39 for the tips to start
Thank
Thank you
you da real mvp
Thanks
Thank you.
I'm actually sleeping better. I tell myself that if I can't sleep, I can take naps all day tomorrow and nobody will care. So now I'm sleeping at night AND taking naps.
Thank you!
Its real easy to get good sleep turn off router and cell phone
Being home for the last few months, I have had the best sleep that I have had in a long, long time. I am now eager for retirement to come. This has been a wonderful preview of what leaving work behind will be like.
Thank you Dr Brewer. I'm not noticing thoughts so much as just not going to sleep. The body scan helps. Since I'm not getting out and I am getting a lot less exercise I'm thinking that might be part of my difficulty sleeping. I appreciate these videos very much. Thank you!
What I tend to do is just to let go of what ever is happening in my mind before bed, and tell yourself that tonight nothing matters, whether it's the fear of death, the fear of the unknown, or just general fear of life. I just tell myself and you can just worry about it the next day. I know this won't be the same for everyone reading this, and for some it might not work, but really do try it if you have trouble sleeping.
Dr. Jud! You're right, anxiety and stress can cause sleeping problems. One of the main reasons we started our channel was to help people with all these problems.
This is quite helpful..maybe a series about anxiety and how to calm your mind during crisis and general sleep tips
Thanks for the daily posts!
Thanks again, these daily updates are shared ..even if a little later due to time zones ( smile). Samba, Botswana
I fall asleep at 7-8 in the morning and wake up around 11-12. I wake up in between as well and feel like I sleep very light. I literally feel like I am going insane at this point and start hallucinating sometimes from being so tired. I always have had sleeping problems, but corona definitely made it way worse. I feel lost and desperate for good sleep. I would do anything for a good night rest at this point
I was exaclty in the same situation. Went to a doctor, and im taking a pill to sleep. It helped me a lot, I still feel anxious when is bed time, but at least iI fall sleep and dont feel like im going crazy anymore
It worked. This quy put me to sleep.
Its PURI Jakarta Tangerang
Thank you for this...would love to hear you talk about how to help get unstuck and move into action (simply 'just start' doesn't seem to be working) from so many ideas and thoughts of things I want to do, yet am not acting on. Thanks Dr. Jud!
This was so helpful. I’m exhausted from not being able to sleep last night.
Music and sounds can help with insomnia -- you should give it a try.
Same
Did it work?
Same
Love this
DrJud, thank you. I realise now what I need to do; I need to learn to just live life
I hv trouble getting sleep, once i sleep its fine. For me i hv started sleeping in morning not in night
Same it's not fun
Ar least you get some sleep
I LIKED THE BREVITY AND CLARITY OF THEE PRESENTATION. IT IS VERY HELPFUL. THANK YOU DR.JUD. JAGDISH P DAVE
I haven’t been able to sleep since two Thursdays ago - the original not sleeping had led to anxiety and not able to go to sleep - exactly what I’m experiencing now - all the items you listed
Great tips! Sleep has clearly improved! Thank you!
I like the idea of a simple awareness scan better than the ones that tell you to relax each part of your body. I end up focusing so much on trying to relax my knee or whatever that everything else tenses up, but just _feeling_ it in a more general sense sounds easier - I'll give it a shot!
So helpful thank you
Best suitable video for my current state of mind. Thank you Doctor and I hope that tips work for me 😊
Very helpful.
I’m stressed out a lot, feeling really anxious, my heart’s beating really fast and it’s annoying me. I have skl tmr and I wanna sleep but it’s not working. My whole body is shaking for no damn reason and I’m really anxious and worried over something I just thought of 😀
How are you doing now. I am experiencing this right now
Is softly "verbalizing", out, anxiety, fear, worry, a good technique of release? Clarifying what I'm feeling.
Or, is journaling, better? Or, is being still & quiet better? Meditative?
Excellent advice. I have shared this on Facebook and emails. Also I subscribed to your channel.
Dr. Tom Borkovec, one of the most influential worry clinical researchers of our time, started as a sleep researcher and shifted to investigating how to treat Generalized Anxiety Disorder (GAD) because worry was a major contributor to sleep problems & the hours were better! Also note that if you have worries about meditating rather than sleeping it is useful to know that mindfulness produces many of the benefits of actual sleep - not all but many!
Good, video thanks. Watching this video on my bed
thank you
10 servings of melatonin. If you want to sleep in the hospital.
Excellent video!
I have all the problems that make COVID-19 fatal for me: age, diabetes with neuropathy, heart disease, and asthma. But I started masking and gloving in February, here in Georgia, and have been ultra-diligent about handwashing, as have my wife and younger son who live with me. We are preppers, so we already had everything we needed for at least a year's living. These measures alone have completely eliminated my anxiety. All this is to say, if you're doing everything you should, then you're in a great position to survive.
That film Night Watch with ewan magregor helps
I am a child and this is going on with me. I even wake up with anxiety attacks
Me watching this before I,go to bed : 👁👄👁
Very Good!!!
Well I have anxiety and after my first panic attack on June10th I was able to still sleep fully through the night but after my second panic attack on September 17th I still could sleep but for some reason the week following fours nights of heart palpitation and not being able to sleep that's when my downwards spiral to sleep anxiety. I use to sleep with music, radio, Lofi, ASMR, even with nothing on. So here's the weird part. I have not had any Heart palpitations, panic attacks, or anything of the sort but with so many days of no sleep it sucks but I already know everything will be okay but when I get into bed my mind is still crap and I don't know why. I have been on diet and exercise routine and lost 13 pounds and I only have on coffee drink before 12pm.
I didn't need sleep hygiene before COVID. I could play games, watch movies, or chat with people on the computer and I could sleep through the night after getting into for 30mins. I would feel nice tingles, comfortable and happy to be in bed but COVID really through my daily routine out the window and it sucks. I plan to go to sleep at 11pm and Wake up at 7:30am everyday. If I don't sleep in hour I am gonna push through it. I would be tired by midnight and crash but I need to bring that back.
Will try the body scan
I have trouble something only get sleep in the morning not evening?
thanks doctor i´m from Peruthis video help me much
my sleep cycle is messed up due to my job...flight attendant/// I can sleep deeply with energizing music playing very loud and the shades open in the early day....I can sleep deeply sitting up in my car by the beach ....with people passing by looking at me....but in bed even in the coziest bed at a hotel I cannot get a full night sleep !
Uuuhhg...I get it. Sucks..
It's because you don't feel tired
Try to find comfortable place to sleep in you house that doesn’t give you problems
Kimberly Howells.....I can relate!!! I’m a retired nite Paramedic, 6pm-6am. I’ve worked overnights for 30 years. Now, I’m the night auditor at an airport hotel. We’re the closest to the airport, less than 2 miles. That makes a BUSY crew hotel. We have contracts with 3 major airlines. So my sleep 😴 is crazy because of the COVID19 effect on the airlines. I worry about money 💰 all the time🤦🏽♀️
It definitely takes a lot strenght to come out of the trap of your own mind. Mind is such a hellish thing...i feel to discard it off but wait this is how we r n meant to be...i am a severe panick attack survivor...panic attack hit me only once. But left a deep scar on my peace..every night i lie on bed ..im reminded of the same shitty night when i was struck by panick attack out of nowhere which landed me in hospital guys..i felt that day to be my last one..few frivolous things sum up and boom like anything ..like it happened to me while i was trying to sleep..i gasped fr breath the moment my brain gotta step in a deep slumber..so this was my real shit part of life but it takes courage to battle wid mind each day...growth happens everyday dear ppl but harsh memories do haunt me back everytym i see bed or lay on it..im relieved to share it on youtube fr first..i hope so whoever reads it..gives sm solution to tackle it....n gets inspired of this story..where im strong today all types of suggestions are welcome
I've declared the weekends CoVid19 news free. This mean no watching news and no videoes. I sleep better and it gives my system a break from the stress.
I don't watch television at all. I avoid any kind of news. It's is mostly misrepresentations anyway. That's not worth my time.
I woke up at 3:40 and it’s looking like i’m not gonna be able to go back to sleep cuz i gotta get up in an hour ( it’s 6). i got covid and my anxiety has gotten worse ever since. today i got an antibodies test and almost had a panic attack while they stuck me. turns out i don’t have any antibodies so now my anxiety is even worse. to make matters worse i leave for college in half a year and a huge life change is going to triple my anxiety and already is. i just want to feel normal again
How are you now?
I have complete compassion and empathy for you I feel the same way
I have t rut trouble staying awake. As long as I'm busy I'm fine, the minute I sit to watch a movie or do AANYTHING for that matter, I'm out. I dont sleep more than 2 hours at a time, Dr. said it's not "restful" sleep, because I never reach REM. Pain causes me to need to move each turn mental
Im watching this at 5 am, i fear its too late to try
i think i put a lot of pressure on my self and then my anxiety comes back and i remember that i’m only hooman 😖😓
i cant sleep cause every time i lay down then i wont sleep i check the time and i get even more worreid that i wont sleep and its hard not to think
@Yumel Hernandez-Pascual and just asking is it normal to be 14 and having a problem like this?
can having anxiety make you're stomich hurt because scince i was 3 years old ive been having really bad stomich pain i took all sorts of tests and it showed nothing,then my dad menctioned anxiety it i thought that was a good anser.i can barley sleep because of the stomich pain.so can having anxiety make you're stomich hurt?
I have this sometimes when I'm feeling really anxious, so maybe yes.
I recommend calming down and relaxing and it might go away
I have some anxiety problem I always worry on silly things like when I watch a movie i think I am the protagonist and what will I do when villain came to kill me I keep thinking about it and I can't sleep I am tired of this am I abnormal
I’ve had that high score for over ten years dude. Do I win?
Warga in here
Jl mawar no 25
I would love to know how health care workers can look after themselves psychologically and deal with the trauma +/- secondary trauma that we are experiencing
GOD!
@@julianalinzey7594 Yep. Say the Lord's Prayer (Our Father) slowly and contemplatively. It works.
See reply to Juliana Linzey, below.
what trauma would that be?
Just try meditating.
I am struggling right now with sleep, i am going to bed at 10 but getting to sleep at around 3. I am sick of feeling like this. Everything is causing me to panic.I am scared i am going to have a heart attack or something due to the lack of sleep, yet I'm 19
Same
all my family can go to sleep easily but im awake for ages and cant sleep i hate it.... :(
Hello, thank you for the video, I really need some help. I literally have not been sleeping more then 1 hour a night for the past 7 days because of my severe anxiety. I feel very weak and I refuse to go to a doctor. Thank you very much I really appreciate it. Please help
You will be alright....try to think that everything will be alright...
I had covid past 2month n it's becoming so hard for me to sleep and sometimes i panic but now i learn to calm myself....my sleeping habits started becoming Normal although the most i can sleep is 5 hours and sometimes more than that....
Have a positive mind and try some sleeping exercise.... it'll help
when he said having trouble falling asleep i pick 2 i will be worried if i go to sleep
I haven't slept 2 days straight and before that I only sleep 4 hrs a night im exhausted and have already went to the doctor they told me try to get off my sleep meds because they said ima become addicted to them now that I'm off I can't sleep they told me to take half of what I took to ease off and it's not working I'm exhausted and don't know how long I can go at this
I lost my dad in his sleep due to coronavirus. I feel like i cant breathe when im about to fall asleep and feeling like i wont wake up.
My condolences ❤️ Hope youre doing as okay as can be 🌹
Mine is when i am asleep im in a place of fear and alone and when i wake up its like thank god im up im in a place of fear when im asleep dont know what that is.
I fall right to sleep every night and wake up 3 or 4 hours later and can't fall back to sleep.
I lay there for 3 or 4 hours wide awake until it's time to get up and go to work.
I work for 4 or 5 hours then I'm dying to take a power nap and re-charge the batteries.
I don't know what's wrong. I'm 60 years old.
3 days straight of not sleeping, I need help need some advice. Do I need to drink any medicine
Hey, what u did when u didn’t had sleep for 3 days. Coz here for me now
Him: says that people have problems falling back to sleep | Me: how can I fall back asleep if I never went to sleep in the first place?
That’s my issue
Use the same principals he suggests, body awareness. It works the same whether you can't get to sleep in the first place or wake up and can't get back to sleep after falling asleep. I've dealt with both issues over the years. Have you tried listening to music if you can't get to sleep? I'm a Christian & have some songs saved in TH-cam that help me get to sleep if I'm having problems. Or try a really boring video book. The droning on of someones voice can help me. Or it can make me more anxious, LOL, and I have to turn it off. But I just try something else. Good luck Caleb.
I’ve been using the app Calm, for years, when I can’t sleep I turn on quiet music, you can turn off the screen (don’t need to buy anything to have access to music and sounds) and set a timer. 👍🏼 it helps me to turn off my brain and stop overthinking.
Diyrigrh8grug
Tesla 432 Htz
I’m having trouble sleeping and have a lot of anxiety because I’m a recovering addict and so was my BF but he relapsed leaving me and my two kids heart broken and just not knowing what to think or do. He isn’t in the house with us but he does get violent and I get up all night to make sure everyone is safe the doors are locked and in the day I don’t even want my kids outside in case he shows up.
Lauren Frank I wish it would have but he took his life today
Jessica Hammerly Problem solved.
None of that stuff works for me and my anxiety chain. Here's what does (maybe not you, but what do you have to lose by trying it?):
(1) When you can't get to sleep: If I'm not totally tortured by my brain going "sleep? noooo....we're gonna go over every awkward social interaction you've had since you were 8"....and I realize I have actually kinda fallen asleep several times in a "oh yay cat napping thingy....I'm going to sleep *wide awake*" sort. Try this: Keep your eyes closed and don't move if you're comfy. Immediately sing any Nickelback song on your head - only in your head. You'll be out before you know it.
(2) If you did manage to get to sleep by some twist of the universe....and you wake up, try this: do *not* open your eyes, do not move. Immediately sing a Nickelback song in your head...even if you don't know the words or the whole thing. Actually, it doesn't even have to be Nickelback.....any stupid song will due.
I have terrible insomnia. I don't have a clock in my room.
I had more anxiety from working with psychopaths and a controller who abuses power so to me the covid brought me peace
Body scan will drive me to Health anxiety
I have a loud train that wakes me up.
Something goes on in my mind then how
i can't sleep at all!! can someone give me advice please
I have insomnia take an odd look at the clock and you might find your falling asleep with knowing it. I'm a terrible sleeper but I do find I've slept an hour or so regardless. Also sudden changes in position. Good sign
ive suffered this long before the cervesa virus... dnt push an agenda.. just help people..
it basically starts at 3:38
That last few weeks, I've been waking up very anxious between 2:30a and 4:30a. It's been awful, especially since it doesn't seem to be linked any particular fear or worry. I think it's just the events of the past few months (my father died, then COVID was a concern, then the lock-down, then a series of tornadoes in my area which is VERY unusual) catching up with me.
It's comforting to know I'm not the only one experiencing this.
Def not only one.
The best way to fight anxiety and fear is by accepting that you are already dead! It sounds weird but it really helped me. Goodluck all!
5 for physically tense for me
I swear I've had anxiety since 2009 it was bad until 2013 with xanax and sleep meds but after losing 2 children my anxiety and ptsd is crazy.Covid 19 anxiety is real
his voice made me sleepy in the first 30 sec
Hahaha. I use an audio book sometimes to help me get to sleep, especially if the readers voice is mundane, with no inflection. It really helps!! Unless of course it makes me more anxious!! HAHAHA.
Nice to know I’m not alone I drink a few beers it helps
I couldn't sleep period at one point. when I was sick it was so hard to sleep. I slept maybe 2 hours every night.... I was going crazy... Today I slept 13 hours so I'm on the slow road t recovery lol.
Me too - it’s the worst was while I too was sick with flu /strep throat- you are not alone I’m not alone - I’m at the “going crazy” part. I just need sleep to recover. Thank you for sharing
My prescription is watch... Charlie Chan At The Wax Museum. It works EVERY TIME..... Good Night!!
Health anxiety - serious illness has caused anxiety/totally stop sleeping-- advancing the neurological disease symptoms/reflux etc-how do you break fear/terror /anxiety whenyou don't feel safe in your body and you stop sleeping as every other night or more of zero sleep?
As soon as covid hit I had sleep problems
No screens in bed...what does that mean?
Electronic devices. Phones, iPads etc.
i have anxiety doc gave me pills for it for a weak now it gets even worst i have acid reflux also an im so worrying about my throat the corona virus an airport because im home sick also😭😭😭😭 im not taking no more pills for it im panicing now cant asleep please help me
Me to my dad has covid i cannot sleep my heart hurts i have so much anxiety i shake
Tips start at 3:43
1. Good sleep hygiene (link in description)
2. Don't read the news before bed
3. Do a body scan in bed
I have Corona Virus anxiety, unfortunately it's not because I'm scared to get it, it's because I have Covid-19 :(
your gonna be ok just prey before anything and contact your doctor and stay healthy in the name of Jesus and have a blessed night
I had covid 3 months ago and scared of getting reinfected. My dad said that I can’t get reinfected. Can’t get it. Can’t spread it.
So, they basically use the yoga Nidra technique, but are calling it Body Scan, to sound more scientifically.
I sleep like a baby, wake up crying and poop my diaper.
jeff crawford 😂
BAAHAAAHAA
I hope I don't have to scan my body whole night.
Jesus Christ described worry as sin and not to do it. Worry was said to be the opposite of faith. Faith was considered the highest virtue of the ancients. I think then there may be a difference between worry and concern. Taking one's concerns to God in prayer before sleeping is very helpful for believers. It's simply turning those things over to the creator when you have done all you can and have to rest up for (God willing) a new day. It's a reality check-in with the one who knows everything anyway.
If its an phone issue make sure you stay away from it think it as someone that makes you feel bad.
4:36 in the morning and i cant fall asleep. WTF !
I’ve been using the app Calm, for years, when I can’t sleep I turn on quiet music, you can turn off the screen (don’t need to buy anything to have access to music and sounds) and set a timer. 👍🏼 it helps me to turn off my brain and stop overthinking.
Hope this helps.
"me and my wife"? Ouch, doc!
my sleep schedule is so bad