Dr. Nader, I just discovered your channel. I find that your calm tone of voice and the dimly lit ambience is soothing to listen to as a go to sleep. Thanks.💛
Hi dr Rami...i am a medical doctor and i am too suffering from insomnia since six year...i tried all sort of sleep aid but nothing can fix good quality of sleep permanently..i found this video most effective...hope this gona work me..i will give my best effort to follow all the instructions you said...thanku..god bless u❤❤
Thank you for the great advice about sleeping. i’d suffer enough sleepless night , two decade now. I had been taking sleeping pills as well. Especially When ever i have appointment the next day. I get so anxious and just could not sleep more. The way you talk already make me sleep now , smooth voice and best advice.
Thank you for this. I have all 3 of the sleeping problems that you mentioned. I spent 2 years taking Melatonin,and it is expensive where I live, and I dont think it particularly helped.
I've had clients tell me that they have found melatonin helpful for sleep. But my focus, as a psychologist, is behavioral ways of getting a better night's sleep.
@@DrRamiNader yep. I think behavioural stuff is useful even along with medications. Always good to attack a problem with every tool that can be accessed.
I can’t seem to stop the catastrophic thoughts. I know I’ll be fine without sleep because I’ve done it so many times, yet I still get so worked up. I actually dread the sleepless night of the anxious thoughts more than the next day.
I love your presentation. my problem is that I have insomnia. I cannot sleep without sleeping pills. How do I get a good night sleep without sleeping pills
Hi Isaac - there is no simple solution to insomnia. Rather, it's about a person giving themselves the best opportunity to fall and stay asleep, using the sleep hygiene techniques I discuss in the video.
I was on Ambien for many years. And I would also take diphenhydramine (Benadryl). I had to stop Ambien suddenly (bad problems with it). I slowly got off diphenhydramine too. I use orange glasses at night, no overhead lights, lamps on dimmers, red Christmas lights on remote control outlets in the bathroom, bedroom, and kitchen in case you need to get up at night. A meditation from TH-cam to fall asleep with but other than that avoid looking at phone (keep it at dimmest light and night setting and still wear the orange glasses). Finally, the most important tip but definitively the hardest, get outside for a walk first thing in the morning, the closer to sunrise the better. That one is a game changer. Also, make sure you eat tons of leafy greens (not too much spinach though) for magnesium. I like to have some plant-based yogurt with a tiny bit of nutmeg and banana and add nutritional yeast. Make sure it isn’t fortified. Just natural. Make sure it doesn’t have B12 (which should only be taken in the morning). The other B vitamins in it are calming and help me sleep. I also take 6mg of melatonin. Taking too much can have the opposite effect so watch out for that. Let me know if any of these things help you. Good luck!
Another thing I remembered that was SO important first going off sleeping pills!! Chamomile tea and lemon balm tea. Make sure the chamomile is just chamomile and is organic. Same with the lemon balm tea. I started alternating because I sit as if I was building a tolerance to the effects of the teas which maybe isn’t even a thing. But it helped tremendously.
What if i have to do everything in the bedroom? Im online student and a minor so i still live with my parents, no other rooms are optimal for anything (noise, animals, lack of wifi for something). So i cant really do anything in other rooms so i exercise, play games, and do school in my room.
See if you can install curtain rods from ceiling or maybe even poster puffy would work to hang some fabric around the bed. Even a mosquito net. Just to give you separation from the rest of the room and feel like you’re getting into a cozy sleep cocoon.
If i set my body to wake up at a specific time e.g. 7am, I train my body to wake up at 7am everyday but I still do not feel rested at all. I suffer from GAD
These sleep hygiene techniques are aimed at trying to give a person the best opportunity to have a good night's sleep. As I note near the end of the video, if a person is experiencing depression or anxiety, those conditions need to be addressed before sleep is likely to improve. I have posted a number of videos on skills and tools to address GAD. You can find them here: Generalized Anxiety Disorder and Worry: th-cam.com/play/PLG_XiSJeP3s3uiRj-4CNEUn2qoK3mLAzD.html
Strangely enough the moon impacts sleep, atleast personally. Anytime there’s a new or full moon i am unable to fall asleep and just lay for almost up to 3 -4 hours , wake up exhausted and cycle repeats.
Worry is a thought process. Anxiety/fear is the emotion that results from that thought process. You can find out more about that here: th-cam.com/video/OyYoqTnGCvA/w-d-xo.html
The thing is, for most people, sleep deprivation is unpleasant and uncomfortable, but it's not dangerous. So I like to ask the "So what?" question - so what if I don't get a good sleep tonight? I'll probably feel tired the next day and won't be as effective as I could be. So it's not great, but it's not a catastrophe.
@@DrRamiNader I'm very glad to hear you say this, but what is that based on? EVERYTHING I've read says that sleep deprivation is dangerous for everyone's health. Can you be more specific? Thank you!
That tends to relate to extreme or chronic sleep deprivation. Having a few nights of poor sleep is not likely to cause harmful effects. Yet, worrying about the catastrophic consequences of not sleeping can contribute to chronic sleep dysfunction, which, ironically, can lead to greater problems. So it's more about the difference between acute vs chronic sleep difficulties. Hope that makes sense.
@@DrRamiNader Thank you. At what point should someone consider themselves in the category of having chronic sleep dysfunction? How long would you say someone has to have these chronic issues before it really starts to become a health issue? Thanks again.
I don't know if there's a specific amount of time that it crosses over into being dangerous. But on a night to night level, getting poor sleep is not going to be catastrophic. The long term consequences of non-extreme sleep deprivation are likely measured more in terms of years rather than nights, weeks or months.
Grounding/earthing (search in YT) is good at prevent and help fight almost all health problem especially insomnia, it's easy to DIY a grounding sheet, mat or pillow to use at home, NO need to buy.👣🌏
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Love Dr. Nader. I can tell he truly has great experience with dealing with helping people through depression
Thanks for the effort to help insomniacs to end their dilemma. Very much appreciated Dr! May God bless you more.
Thank you for your kind words. Glad you found it helpful.
Dr. Nader, I just discovered your channel. I find that your calm tone of voice and the dimly lit ambience is soothing to listen to as a go to sleep.
Thanks.💛
Hi dr Rami...i am a medical doctor and i am too suffering from insomnia since six year...i tried all sort of sleep aid but nothing can fix good quality of sleep permanently..i found this video most effective...hope this gona work me..i will give my best effort to follow all the instructions you said...thanku..god bless u❤❤
I wish you all the best in your efforts to feel better!
Your videos are great. Keep them coming!
Thanks for the encouraging words. I'm planning on doing weekly videos for the foreseeable future, so keep checking in for more :)
This is another great video and also excellent advice. Thanks again!
Hi Jayde - Thanks for the positive feedback and encouraging words. I'm glad you found the video useful!
Thank you for the great advice about sleeping. i’d suffer enough sleepless night , two decade now. I had been taking sleeping pills as well. Especially When ever i have appointment the next day. I get so anxious and just could not sleep more. The way you talk already make me sleep now , smooth voice and best advice.
Thanks for your comments. Glad you found it helpful.
Thank you! I subscribe now and likes. You help us a lot , people like me who have trouble sleeping. More power to your channel.
Great videos you are making a difference !
Hi Cliff - thank you for your kind words. Glad you are finding the videos helpful
Thank you for this. I have all 3 of the sleeping problems that you mentioned. I spent 2 years taking Melatonin,and it is expensive where I live, and I dont think it particularly helped.
I've had clients tell me that they have found melatonin helpful for sleep. But my focus, as a psychologist, is behavioral ways of getting a better night's sleep.
@@DrRamiNader yep. I think behavioural stuff is useful even along with medications. Always good to attack a problem with every tool that can be accessed.
I can’t seem to stop the catastrophic thoughts. I know I’ll be fine without sleep because I’ve done it so many times, yet I still get so worked up. I actually dread the sleepless night of the anxious thoughts more than the next day.
Have you taken a look at any of my videos on worry management? You can find them here: th-cam.com/play/PLG_XiSJeP3s3uiRj-4CNEUn2qoK3mLAzD.html
I love your presentation. my problem is that I have insomnia. I cannot sleep without sleeping pills. How do I get a good night sleep without sleeping pills
Hi Isaac - there is no simple solution to insomnia. Rather, it's about a person giving themselves the best opportunity to fall and stay asleep, using the sleep hygiene techniques I discuss in the video.
I was on Ambien for many years. And I would also take diphenhydramine (Benadryl). I had to stop Ambien suddenly (bad problems with it). I slowly got off diphenhydramine too.
I use orange glasses at night, no overhead lights, lamps on dimmers, red Christmas lights on remote control outlets in the bathroom, bedroom, and kitchen in case you need to get up at night. A meditation from TH-cam to fall asleep with but other than that avoid looking at phone (keep it at dimmest light and night setting and still wear the orange glasses). Finally, the most important tip but definitively the hardest, get outside for a walk first thing in the morning, the closer to sunrise the better. That one is a game changer.
Also, make sure you eat tons of leafy greens (not too much spinach though) for magnesium. I like to have some plant-based yogurt with a tiny bit of nutmeg and banana and add nutritional yeast. Make sure it isn’t fortified. Just natural. Make sure it doesn’t have B12 (which should only be taken in the morning). The other B vitamins in it are calming and help me sleep. I also take 6mg of melatonin. Taking too much can have the opposite effect so watch out for that.
Let me know if any of these things help you. Good luck!
Another thing I remembered that was SO important first going off sleeping pills!! Chamomile tea and lemon balm tea. Make sure the chamomile is just chamomile and is organic. Same with the lemon balm tea. I started alternating because I sit as if I was building a tolerance to the effects of the teas which maybe isn’t even a thing. But it helped tremendously.
What if i have to do everything in the bedroom? Im online student and a minor so i still live with my parents, no other rooms are optimal for anything (noise, animals, lack of wifi for something). So i cant really do anything in other rooms so i exercise, play games, and do school in my room.
In situations like this, I encourage people to limit activities in their bed - no studying, eating etc in bed.
See if you can install curtain rods from ceiling or maybe even poster puffy would work to hang some fabric around the bed. Even a mosquito net. Just to give you separation from the rest of the room and feel like you’re getting into a cozy sleep cocoon.
If i set my body to wake up at a specific time e.g. 7am, I train my body to wake up at 7am everyday but I still do not feel rested at all. I suffer from GAD
These sleep hygiene techniques are aimed at trying to give a person the best opportunity to have a good night's sleep. As I note near the end of the video, if a person is experiencing depression or anxiety, those conditions need to be addressed before sleep is likely to improve. I have posted a number of videos on skills and tools to address GAD. You can find them here: Generalized Anxiety Disorder and Worry: th-cam.com/play/PLG_XiSJeP3s3uiRj-4CNEUn2qoK3mLAzD.html
Strangely enough the moon impacts sleep, atleast personally. Anytime there’s a new or full moon i am unable to fall asleep and just lay for almost up to 3 -4 hours , wake up exhausted and cycle repeats.
What is the difference between worries and fears? Are they the same? I lay awake and worry.
Worry is a thought process. Anxiety/fear is the emotion that results from that thought process. You can find out more about that here: th-cam.com/video/OyYoqTnGCvA/w-d-xo.html
How to avoid catastrophic thoughts, when we're often reading and hearing about the dangers of sleep deprivation? 🤪
The thing is, for most people, sleep deprivation is unpleasant and uncomfortable, but it's not dangerous. So I like to ask the "So what?" question - so what if I don't get a good sleep tonight? I'll probably feel tired the next day and won't be as effective as I could be. So it's not great, but it's not a catastrophe.
@@DrRamiNader I'm very glad to hear you say this, but what is that based on? EVERYTHING I've read says that sleep deprivation is dangerous for everyone's health. Can you be more specific? Thank you!
That tends to relate to extreme or chronic sleep deprivation. Having a few nights of poor sleep is not likely to cause harmful effects. Yet, worrying about the catastrophic consequences of not sleeping can contribute to chronic sleep dysfunction, which, ironically, can lead to greater problems. So it's more about the difference between acute vs chronic sleep difficulties. Hope that makes sense.
@@DrRamiNader Thank you. At what point should someone consider themselves in the category of having chronic sleep dysfunction? How long would you say someone has to have these chronic issues before it really starts to become a health issue? Thanks again.
I don't know if there's a specific amount of time that it crosses over into being dangerous. But on a night to night level, getting poor sleep is not going to be catastrophic. The long term consequences of non-extreme sleep deprivation are likely measured more in terms of years rather than nights, weeks or months.
Grounding/earthing (search in YT) is good at prevent and help fight almost all health problem especially insomnia, it's easy to DIY a grounding sheet, mat or pillow to use at home, NO need to buy.👣🌏