I can’t do the breathing technique as I wear sleep apnea equipment! I just wake up every night at 3-4 I just lie there and stay in bed otherwise I get up eat a snack and eventually get back in bed. I need more sleep. No napping for sure. Great video thanks
Hi! It sounds really frustrating to deal with those nighttime awakenings, especially while using sleep apnea equipment. Since the breathing techniques aren’t an option, you might consider focusing on optimizing your sleep environment. Creating a calm and comfortable space can help, along with practicing good sleep hygiene, like keeping a consistent bedtime and minimizing screen time before sleep. If snacks help, try to choose lighter options that won't disrupt your sleep cycle. Also, it may be beneficial to discuss your experience with your healthcare provider, as they might have more targeted strategies for managing nighttime awakenings with your specific equipment. Thanks for watching, and hang in there!
Thank you, Doctor. I am going to use your advice. I am 68 and just recently I had a few 'unhappy ' mornings when I woke up at 4ish and struggled to get back to sleep for an hour and a half. Not pleasant at all...
I'm a 71 year old mail carrier. Allow me to add another tip. Don't go fast up or down any stairs. Slow down, take small steps, and be sure the fore foot is planted before lifting the back. Most of my falls and near falls have been from catching the front of my shoe on a stair while ascending too quickly.
I'll try anything for a better sleep! (Twenty/thirty years ago if someone told me I'd be concerned about sleeping I would have given them the old side eye!!!)
From decades long journey w/insomnia these tips can help esp meditation/ breath work. Also before quiet time if you live in your head a lot (yes you Lol!) try writing out (venting) on paper then rip and toss. Ignore spelling or grammar. After don’t reread or analyze. Just purge and toss. If you make notes for next day (in phone or post it) keep it short and brief and after laying down to sleep tell your brain it’s sleep time and mentally put any more thoughts into a drawer - just for now. Gets easier. 😴
Thanks for that but it always concerns me a little when experts talk so easily about taking melatonin, for some of us (very few but some) it has a totally depressive effect. I was as close to clinical depression as it's possible to be after taking melatonin for jet lag. Even when my doctor guessed I'd had a rare but not unknown reaction, it still took me many days to get it out of my system.
I'm sorry you had to experience that! In general Im very weary of melatonin. I think it should only be taken in a few specific circumstances and even then best to avoid
I'd second that. The only time I get more than 5 hours of actual sleep per night any more (74yo) is when I'm very active during the day and tire my body out. Also, if you wake up and the mind starts thinking on what you need to do the next day, I've found it helps to have a pad of paper and pen near the bed - I write things down which makes it easier to let go of them until the morning.
White noise can also help people fall asleep fast. The noise masks disruptive sounds and creates a calming environment. It promotes deeper rest and works wonders for babies to get to sleep. Have you used white noise before to help you get to sleep?
My dr. said to take 400 milligrams of l-theanine to get back to sleep. or another supplement with l-theanine, valerian and lemon grass. What do you think? He's a GP.
Not an MD or ND but moderate evidence (to date) for ~200 Mg L-theanine 30-60 min pre bed can help. Also in daytime for ADHD. A specialist told me best practice is trying one thing at a time for 2-4 weeks each (depending) to see effects (good/bad) of a new drug or herb etc on YOU. If not you/MD don’t know what’s doing what. Mg glycinate ~300mg pre bed or mid waking helps me and for leg cramps. If you’re like and tolerate it lavender essential oil/dried herb (under pillow, soles of feet, room mister etc) relaxes and helps sleep quality. If ok with it put 2-3 drops on cotton swab then on temples. Most MDs I’ve met or heard/read admit they get little to no training on herbs or nutrition and don’t have time to keep up on all research. Wealth of good info with searching incl studies. Good luck.
I talk about this in another video (th-cam.com/video/23i0BqWlfo0/w-d-xo.htmlsi=WKffoatc-6W-6h6E&t=140) but l-theanine can be helpful for sleep. When youre GP recommended it did they do bloodwork first? I'm a big advocate of people doing bloodwork first just to see what they are deficient in
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I can’t do the breathing technique as I wear sleep apnea equipment! I just wake up every night at 3-4 I just lie there and stay in bed otherwise I get up eat a snack and eventually get back in bed. I need more sleep. No napping for sure. Great video thanks
Hi! It sounds really frustrating to deal with those nighttime awakenings, especially while using sleep apnea equipment. Since the breathing techniques aren’t an option, you might consider focusing on optimizing your sleep environment. Creating a calm and comfortable space can help, along with practicing good sleep hygiene, like keeping a consistent bedtime and minimizing screen time before sleep. If snacks help, try to choose lighter options that won't disrupt your sleep cycle. Also, it may be beneficial to discuss your experience with your healthcare provider, as they might have more targeted strategies for managing nighttime awakenings with your specific equipment. Thanks for watching, and hang in there!
Thank you, Doctor. I am going to use your advice.
I am 68 and just recently I had a few 'unhappy ' mornings when I woke up at 4ish and struggled to get back to sleep for an hour and a half. Not pleasant at all...
I thought that was normal 😢
I'm a 71 year old mail carrier. Allow me to add another tip. Don't go fast up or down any stairs. Slow down, take small steps, and be sure the fore foot is planted before lifting the back. Most of my falls and near falls have been from catching the front of my shoe on a stair while ascending too quickly.
That's a great tip!
@@TheSleepDoctoru
I'll try anything for a better sleep! (Twenty/thirty years ago if someone told me I'd be concerned about sleeping I would have given them the old side eye!!!)
Solid advice, as usual. I've been watching this channel for a while, and he seems like a straight-shooter.
I appreciate that!
From decades long journey w/insomnia these tips can help esp meditation/ breath work. Also before quiet time if you live in your head a lot (yes you Lol!) try writing out (venting) on paper then rip and toss. Ignore spelling or grammar. After don’t reread or analyze. Just purge and toss. If you make notes for next day (in phone or post it) keep it short and brief and after laying down to sleep tell your brain it’s sleep time and mentally put any more thoughts into a drawer - just for now. Gets easier. 😴
Oh' I wish none works for me these are common tips of long ago.
Thank you for this great information ❤
Thanks for that but it always concerns me a little when experts talk so easily about taking melatonin, for some of us (very few but some) it has a totally depressive effect. I was as close to clinical depression as it's possible to be after taking melatonin for jet lag. Even when my doctor guessed I'd had a rare but not unknown reaction, it still took me many days to get it out of my system.
I'm sorry you had to experience that! In general Im very weary of melatonin. I think it should only be taken in a few specific circumstances and even then best to avoid
Thank you for that wealth of information, most helpful I have to say sure worth a try.👌🇨🇦
This is excellent
I think the main cause of poor sleep is lack of movement during the day.
I'd second that. The only time I get more than 5 hours of actual sleep per night any more (74yo) is when I'm very active during the day and tire my body out. Also, if you wake up and the mind starts thinking on what you need to do the next day, I've found it helps to have a pad of paper and pen near the bed - I write things down which makes it easier to let go of them until the morning.
Such a great channel!!
Glad you enjoy it!
White noise can also help people fall asleep fast. The noise masks disruptive sounds and creates a calming environment. It promotes deeper rest and works wonders for babies to get to sleep. Have you used white noise before to help you get to sleep?
I have and it really worked. But the device I used to use to generate the white noise packed up ☹️. What do you use?
Earplugs
What is his PhD about ?
How rude! Why don't you ask the doctor himself, you might get a response that way... 😏
.
My dr. said to take 400 milligrams of l-theanine to get back to sleep. or another supplement with l-theanine, valerian and lemon grass. What do you think? He's a GP.
Not an MD or ND but moderate evidence (to date) for ~200 Mg L-theanine 30-60 min pre bed can help. Also in daytime for ADHD. A specialist told me best practice is trying one thing at a time for 2-4 weeks each (depending) to see effects (good/bad) of a new drug or herb etc on YOU. If not you/MD don’t know what’s doing what. Mg glycinate ~300mg pre bed or mid waking helps me and for leg cramps. If you’re like and tolerate it lavender essential oil/dried herb (under pillow, soles of feet, room mister etc) relaxes and helps sleep quality. If ok with it put 2-3 drops on cotton swab then on temples. Most MDs I’ve met or heard/read admit they get little to no training on herbs or nutrition and don’t have time to keep up on all research. Wealth of good info with searching incl studies. Good luck.
I talk about this in another video (th-cam.com/video/23i0BqWlfo0/w-d-xo.htmlsi=WKffoatc-6W-6h6E&t=140) but l-theanine can be helpful for sleep. When youre GP recommended it did they do bloodwork first? I'm a big advocate of people doing bloodwork first just to see what they are deficient in
What kind of blood work? Checking for what? Thank you sir@@TheSleepDoctor
I don't get colder in the night, I get warmer!! I need to have a fan on. Is that normal? I don't have a thyroid, could that be a part of why?
So you’d be on thyroid meds? Always good to get it checked
Try a sheet and blankets, that way it's easier to remove one or two layers in the night when you get hot, which you can't do with a duvet.
When do we get to see your bulldog? Asking for a friend, lol.
Soon!
A Bulldawg with a bulldog. GO DAWGS!!!
i drop coffee, now im sleepin like a baby..
That's what I like to hear
Jim Backus cameo.
👍❤️
Mixed messages. Some TH-cam Doctors recommend high does if melatonin for its benefits.