Insomnia- How to Fall Asleep When your Brain Won't Shut Up!
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- เผยแพร่เมื่อ 11 ก.ย. 2024
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If you are lying in bed trying to go to sleep, and find your mind racing, feeling anxious, what's the next best step to stop the anxiety cycle? -Jenny
You all know that feeling. I’ve been there, You’ve got a big day ahead, or you’ve had a long day behind you, you really need to sleep, you’re soooo tired, but when you finally lay down, your mind starts running, you worry about everything, or you can’t stop thinking about all the mistakes you made throughout the day.
You can feel your stress levels rise, and despite your best efforts, you can’t sleep. And that makes you more anxious, which perpetuates the cycle, and on it goes. You desperately want to sleep, but your brain won’t shut up. In this video you’ll learn why your brain doesn’t trust you to process these thoughts during the day. And, there is something you can do about this. So, let’s talk about the science behind why your brain gets stuck doing this, and 3 things you can do to escape that cycle:
1. Accept that trying to force yourself to not think about something backfires
2. Let your brain run the update
3. Gentle distraction in limited doses
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Best advice for this I found is you can't just stop the thoughts, it's impossible just allow the thought to come but don't latch onto it and then just let it go. Be aware and just say oh that's an anxious thought I'm not going there. If your body is anxious it will be telling the brain your in danger, so an anxious nervous system full of cortisol and adrenaline will generate these thoughts, just be aware of this, it's not your fault and don't beat yourself up over it... Allow it to pass...
Yeah but when we are tired it's so hard to be that conscious enough at that time to do this
@@hEalShineandgRow Yes I know and it takes practice
Watch videos with rain sound like forest, birds, green trees, cats and dogs. Nauture is your best sleep meditation.
My favourite is Categories - pick a category (foods, people's names, cars, whatever, as specific or general as you like) then think of something in that category that starts with A, then one that starts with B etc. Sounds corny but I don't remember ever making it halfway through the alphabet. Gives your mind something completely safe to do.
That actually sounds amazing, thank you! I'm going to try this and also tell my Mum who has chronic insomnia.
I'm gonna try this hopefully I'll be asleep soon!
I honestly dont know how i would survive without this channel existing
Right there with you
Same
Same. I was just thinking and telling ppl
A couple years ago I had some terrible insomnia related to my anxiety and I took to listening to podcasts. In particular one called Sleep With Me. He's a really compassionate guy who seems to understand that his listeners' plight and he goes out of his way to be as boring as possible. He watches the British Bake Off and gives a play by play, tells random stories, reads old catalogs. He jokes it is the podcast you don't listen to - because hopefully you'll be asleep. And it really works for me. I'm out before he gets through his 15 minutes intros. It's like that feeling of hearing a friend or family member in the other room talking. It's comforting and distracting. Sometimes I go for my normal podcasts but I hate to sleep through some of them so sometimes that's too distracting too.
The French Whisperer or Lights Out Library are like that, they cover all kinds of topics in very calm quiet voices. Your brain gets interested in the topic and then somehow you drift off…
That works for me too time from time! Listening to something positive helps for some people definitely.
What I’ve found the most helpful when I worry late at night is treating myself with compassion that it’s not my fault that I have anxiety. I also purposely slow down my breathing because taking action to show your body that you are safe and can rest will help your thoughts become more calming
I would just add reading a good book as a distraction, whatever time it is in the night.
Thank you so much from Italy 🙏
Parlo Italiano
Good idea; I'm listening to Terry Pratchett's Discworld series!
I put history podcasts on low volume and turn on the fan next to me. Asleep fast!
My husband falls asleep within 5 minutes. Years ago, I asked him how he does it, he said he just stops thinking. He made it sound so simple, but his answer only left me frustrated because I couldn't shut my mind off. I'm now in the habit of falling asleep while reading from my Kindle. I wouldn't be surprised if this affects women more than men.
I have a friend who says all men have the nothing box in their mind and they (including himself) can just go sit in it and think nothing, at all, at any time.
That's as weird to me as he found women talking to each other in the restroom.
@@marysanders3860 That is definitely not true.
I'm a man and I'm suffering from mind won't shut down at night. So, it's not true
Hear hear! I am also a man who has struggled with this. I cannot detach from my thoughts and emotions like flipping a switch. It may be more personality based, not gender. Good luck, fellow sufferers
My dad did the same thing. He told me he enjoyed just being. Not thinking. I do it at times and enjoy it. Best wishes.
When I’m having trouble falling asleep, I’ve recently started going through the alphabet and for each letter naming a fruit, vegetable, or herb and it definitely redirects my thoughts. Some letters are hard and if I can’t think of anything that goes with a letter, I just skip it and go to the next one.
I've learned so much from you, Emma. I was diagnosed as Autistic in 2021. Sensory and emotional overwhelm are ongoing concerns. I've since created routines and activities to process thoughts, feelings, emotions and so-on. My home is orderly and often quiet - like a sanctuary, and I try to balance work, chores and rest. During the day, I make time to write notes and draw diagrams to process. I can then share these with others if I want. An examination of conscience at bedtime supports me to process the day - with gratitude - and to sleep. If I wake in the night anxious thoughts can occupy my mind. I use a prayer rope or prayer beads to focus my attention, and I attempt to regulate my breathing at the same time. It takes practice to form habits, like getting to bed at a reasonable time, and monitoring internet use - but it's well worth the effort.
I have bipolar disorder, and those intrusive thoughts are often there. I’m happy to say that I do practice many of the tips you gave, and they are helpful. My sleep is good for the most part. Another thing I find helpful is to make sure my bedroom is a place of sleep and rest (and intimacy, of course), but I don’t allow TV or food in that space. Personally, I don’t let myself scroll on my phone. I use it to read until I’m sleepy, or listen to calming music or ASMAR. Then it’s shut off. 42 years of working night shift helped me learn these things.
My worst is having depression and anxiety thoughts pop into my head the minute I open my eyes
I was like that too it will eventually go away soon
Been there! Thanks for explaining why our brains go into overdrive at night and offering solutions. Excited to try these 3 steps to escape the anxiety cycle and finally get some rest!
I switch to a different part of my brain when I can't sleep. Using creativity, I visually design clothing, home decor, decorate cakes or think of cute ways to display merchandise. I am careful to make sure my visualizations are colorful and cheery. Works 90% of the time.
As a fellow clinician and church member, I really appreciate the work you put into these videos Emma, keep up the great work!!
I repeat to myself in my head (not out loud) : I love God, I love Jesus, please help me fall asleep. I love God, I love Jesus, please help me fall asleep.
While repeating this also do a calm beathing pattern.
I do something similar. I say the 23rd Psalm in my mind and visualize it as I go through it. I’m going to learn another one soon. I have a hard time memorizing scripture unless I can visualize it, so it’ll have to be one I can visualize also. Helps a ton. God bless 😊
my therapist recently referred me to your channel, and I've been binging your videos on anxiety and emotional dysregulation. thank you for providing this outlet :)
What helped to overcome my long-time insomnia was walking those 10,000 steps/day, better in some natural environment, and listening to tolstoy's audiobooks in bed, 10 min of war and peace - and I'm done
I've learned stop being frustrated by trying to fall asleep. I give myself permission to rest instead. I remind myself that's what I'm doing.. soothing the invitation for rest rather than battling sleep that does not want to come.
Times of anxiety is also time of prayer for myself. Not only can i give my worries to God, but I can pray about them and ask for His help. Once I start praying, especially my Rosary, I end up falling asleep. ❤
1000% me and it’s awful. I don’t even think of a job or a busy day ahead. I constantly think of all health things related. Or world news that worry me.
I start to think… “what’s that weird feeling in my chest, something wrong with my heart, why does my leg hurt, is that a headache or a tumor”. I worry about my grown children if they’re eating right, I wonder if people I saw on the news are okay. Ugh.. my brain is just non stop. I’m exhausted by 5am when I finally fall asleep. I will try these tips for sure. Thank you for this video🤞🏼🙏🏼
I suggest not watching the news! It's so stressful and they know they get more views the worse their stories are, so they show us the most terrible things! I quit news years ago and will never go back.
You’re not alone. I struggle with those crappy health related thoughts too. They can really suck and cause anxiety about anxiety… it just turns into a negative spiral. Hopefully this channel is helping you like it’s helping me 🙏🏽
@@xbriannaxbananax I agree 💯 and I try not to but I still see it every so often. But you’re absolutely right!
@@Connorxchess I’m sorry you’re feeling and going through this too. It’s never ending. Some days are better than others but it comes right back. But yes videos like this help a lot. Hope you’re doing well🤍
Haven't watched yet, but thanks in advance as it's 5am and I hope to be asleep in 11 minutes.
I don’t think I’d make it without your videos! They always seem to match up with what I’m needing at that time.
I was just laying awake worrying and then the triggering event (that so happened to be one of my worries) occurred and I had a full-blown panic attack. I am so glad I found this video!
I have this thing where going to sleep makes me nervous, like laying down and closing my eyes makes me anxious😭 idk how to calm down and sleep even when I’m tired
I’ve been feeling tired, and sad. Having to live with having trouble feeling happiness, being myself, always having this fear of vomit when I feel sensations in my stomach or heard of ways of getting sick, growing up, and others things is the most difficult thing in my life. I don’t know what to do about it. I honestly feel like giving up. Being a kid was way much better than I am now. I don’t want to face this fear or sadness.
I like to redirect my mind to things like camping, fishing, cooking, and less stressful situations. It has become easier over time through practice and more practice.
Hardest time is when I can't sleep and when I 1st wake in morning, it's only you and your mind
Wow just in time for bedtime
I struggle with this a lot! I tend to worry at night because I don't have any distractions. To do this, I imagine a scene where I am on a date with my crush, and we go to a fancy restaurant, and talk about our lives. Then, we have to go to Europe to rescue these monkeys who stole from a bank. Something like that. Silly mind games put me to sleep. I try not to think about what is bothering me at night and focus on silly mind episodes. I also do some relaxation techniques, such as coloring in my adult coloring book an hour before I go to bed. I try to set a worry time hours before bed, which helps me.
Great ideas 💡
@@KMF3 If mind games don't work, I lie in bed, listen to a boring podcast, and then I fall asleep. I recommend listening to Gina Ryan who hosts Anxiety Coaches Podcast on apple podcasts, if you have an iPhone.
Have you manifested any of these scenarios in real life? Apparently, visualizing while falling asleep is supposed to manifest it in real life
@@myscreen2urs no. Monkeys stealing from banks don’t happen in real life. I just make up silly stories because they are more entertaining. These scenarios don’t have to be real.
@@myscreen2urs manifest? Don't play around with that stuff.
To postpone your worries for 5 pm was great advice. I did it a few times and it works nice:))
I have seen the video on scheduled worry and brain dump, thr acknowledge technique i was taught in therapy and my sound healing.
I think i used to do custom visualization when i was muuuu h younger and was able to pick what dream to have, i miss that. Ive had mostly nightmares the past decade, and before that is just the anxiety, and the past 2 nights, Ive had Hazbin Hotel's song Poison playing on loop, but since i dont know the lyrics, it just plays what it knows. X.x
I really need to get back to journaling, gratitude journal, brain dump and scheduled worry.
Ive been distracting ymswlf so much that I couldve researched or done what I knew better, but it took seeing this video on my feed to tell me..
And even then, ive been on break from psychology videos... sometimes i feel overwhelmed.. not really sure why. Even when Im interested and know it will help.
So thank you.
Ever since havng anxiety, I've listened to audiobooks or podcasts to help me get to sleep. My favouite sleep podcast at the moment is 'Listen to Sleep' with Erik Ireland who has the most soothing, grandfatherly voice and writes all his own simple and not too engaging stories. They're usually about self discovery and self compassion, told through the eyes of woodland characters (Erik lives in a cabin in a forest). It's really comforting. My all time favourite audio book to listen to is 'Winnie the Pooh', dramatised by Judi Dench, Stephen Fry, Jane Horrocks, Geoffrey Palmer and a whole host of others. It's super sweet and comforting and makes me feel like a kid again. I hope maybe these help some of you too 😊❤
Love this lady. Delivers her subjects in a calm, controlled manner
Heyy, I listen to the Fall of Civilizations podcasts for some time now, too. It really helps me to fall asleep!
Simon Whistler 12hrs loops of Decoding The Unknown works for me. Might not work for others. He has that sort of voice.
Many thanks for all your videos. They are very helpfull, both for anxiety fighting and english learning ! Cheers from France !
I journal everything as it comes up, or as soon as I can after it comes up, and that helps. Having silent decompress time with a physical activity helps too
So true!
So, so true!
Journaling ❤
Thank you for all of your helpful videos.
My sweet sweeeeeet STEPMOM passed away from Cancer, bacterial meningitis, lungs infection, kidney failure, fits,strokes internal bleeding and finally heart failure. She was only 48 year old ,but I know she’s in Heaven!!! She wasn’t just my mom, but my best friend. Please pray for her.
So sorry for your loss🙏
Why would you care if a random foreigner prays for your stepmom? do you pray for all the others too?
@@alicepirola7077 Thanks, GOD bless you❤
@@theunheardprophet4315 GOD bless us!
Sorry for your loss. Good to hear you had your stepmom as your best friend. Cherish her in your memories and prayers, it will be noticed and sends out positive energy. Bless you both 🙏🌟
Thank you so much. Your videos have helped me a lot in the last six months, which has been the worst period of my life. Your informative, kind disposition has helped to bring hope that I’ll get through it all and see better days.
Just what I needed, thank you, Emma. You are amazing, love you!
I sleep with earbuds. When my brain won't shut up, I just focus on the music. I have chronic pain and actually started sleeping with ear buds to help focus on something other than pain but realized it also worked for slowing my brain down.
I say to myself “nothing is good or bad until thinking makes it so.” It usually works unless I’m feeling emotions from my son. I feel I’m him and going through his feelings. I became an empath when I had kids.
Hi doc. Emma, a few months ago you asked your viewers what agoraphobia is for them. Were you going to film a video about this phobia?
Love your videos, thank you for providing a great starting point to look into my mental health!
I pray rosary. Repeating same prayer works like meditation. Sometimes it doesn't work.
This is just what I needed tonight I appreciate you
I so needed this video‼️Thank you‼️🙏🏼💯
Emma what are your thoughts on binaural beats in so much of the “sleep music” we see on TH-cam, good or bad?
Thankyou so much for making this video!
I have one non related tip.. The music on this video is too loud...
But thanks for the tips! Very useful!
For me, it's Futurama. It's familiar and just makes me feel like I'm in a safe place.
Ty!! When i have money available im definitely gifting your efforts!❤❤❤❤ just to understand im not crazy bc i feel alone. Ty God ty!!!!! Ive been miserable. To the point it effects everything around me. Your my hero!
I find watching ASMR when I go to bed to be so helpful with redirecting my attention to help me fall asleep. But of course it works best when I have done my journaling before dinner, which is my "worry time".
Great question! Excellent advice. Thank you
it’s not so much thoughts as a panicked scared feeling but nothing on my mind just 😵💫😵💫 like this
So useful, thank you. I love your videos so much and it's been really helpful
This lady is very wise, i suffer chronic anxiety panic dissorder and 5 counts of PTSD, and i take clonazepam and use guided meditation and messured breathing techniques,, but im still stuggling too manage it i need as much info i can get on this
6:58 your accent completely changed when you said home 😮
Like this advice. Will definitely tty. Thank you Emma!
So true….Excellent reminders!
Replace anxiety and worry for grief also in loss situations to deal with grief im learning the hard way n got insomnia since my wife passed last year unexpected of cervix cancer in 3 months thinking it was menopause n butt pain but was a tumor was on 50 :(.. Replaying the pain n loosing her is so awful why her why me - but yeah got to deal or sit with it doing nothing else ill try, thanks
You’re helping me a lot. Thanks!
I love leaves on a stream. I need to start doing it again.❤
Thank you 😊 perfect timing of the video
THANKS AMMA
I love this channel. Thank you❤
Excellent advice thank you ✝️🙏🏼💕
Thank you! Great video Emma!
Fall of the civilizations podcast is awesome! Cool taste, Emma)
I have a hard time getting quiet time. This explains so much.
Fantastic help, many thanks.
Ty
I have an extreme fear of death. Night time is the worst because that’s all I can think about and I’m afraid to die in my sleep. Mind you I’m a healthy 38 year old woman. I just can’t stop my thoughts because some nights I’m fighting my sleep.
I had this for a while and I honestly had to ask myself why? I have dealt with health issues for nearly 4 years after living in mold and my amygdala has been controlling everything. Before I was sick, I had no fear of dying because I trusted my body and I knew I would just go to heaven and I trusted God with taking care of everything else. Now I feel this fear try to come at times and I have to continue to surrender and just trust God that He has me. Our brain just tries to keep us safe but it’s on overdrive and we just need to show it safety and that includes talking to our limbic system like you are soothing a child. We can overcome this fear!
@@kaylaberry7983thank you for sharing. Yes I pray that God helps me through this and helps me accept my fate. I went through health issue and it triggered this feeling.
Great information on sleep
Thank you
hi..watching from philipines
Thank you so very much.
Excellent! Thank you!
You are so kind may Allah bless you for sharing valuable knowledge
What if your insomnia isn't thought related? I don't have thoughts in my head anymore, haven't for a long time.
Yet over the last few months, I've only been able to sleep for a couple hours at a time. Every once in a while I'll sleep for about 5 hours, and only twice in these last few months have I slept for 8 hours straight.
I've tried just about everything I can think of, pills don't work, staying up for an entire day doesn't work, my next trial is gonna be eating a few ounces of cherries and grapes a couple hours before trying to sleep, as grapes contain melatonin and cherries can also aid with sleep.
I tried leaves on a stream and all it did was stress me out because i couldn't do it. Then i came across an article about aphantasia and figured it why I couldn't picture them in my head.
Grateful for this video
So awesome. You're a Wiz!
Great content, thank you!
Scheduled worry time sounds like an extreme anxiety provocation
10:40 summary
Yesssss so need this❤❤❤❤❤
I can’t stop worrying about my son who is in the army, I can’t focus on anything else, I try, but I don’t know how to stop I’m 78 alone and I’m scared at 38 he’s going to end up alone like me,
Emma, I’m hanging by a thread at the moment. I am stuck in a cycle being fixated on my breathing, I wake up in the morning and it’s the first thing I think of. I’ve tried avoidance and trying to meet the thought and rationalise it, but nothing seems to work. I don’t feel safe at the moment, medications also do not appear to be working.
I have a question about NARM. I have cptsd, abuse amnesia/dissociation, anxiety, and depression. I've been in sessions for 2 months. My therapist starts out by asking what I want for myself, then has me talk about what I'm going through, with the pauses to sit with the feelings. Just when I am the most emotional and upset and at the topmost branch of the trauma tree, the session ends, he recaps what happened and it's over. I'm left with all the feelings and flooding and no way to get back down, no direction or guidance. Then I take a shower and nap, and am very sensitive and extra reliant on my service dog for a few days. Within a few hours I dissociate and forget details of the session. Is that how NARM is supposed to go?
It is a pretty fabulous pink elephant
I have a technic but disclaimer: you'll fall asleep 1 to 2 hours after.
Take the heaviest thing you have at home and lift it up while focus on your thoughts, 50 times minimum.
Yup that's work out but trust me, thinking about it while doing sport is very helpful. Just wait one hour for your adrenaline to go down and you'll be good 👍🏽
Will try it.
Where did the agoraphobia video go?!? I need it back!
What advice would you give to a cancer survivor who daily feels around their body for bumps and lumps out of fear of missing another thing going on they could prevent?
I'm currently struggling with anxiety, it's already 4 am and I still cant sleep
Hi 👋 guys is there anyway we can start up a call to help everyone who has been going through this bc I really need really good advice thank you
I am 13 and i am experiencing lack of sleep which is also affected by games and other kind if anxiety or excitement. It has been 3 months😢 i wish i get better like i was when i was 12😢
No wonder I've never had an issue getting asleep at night. I already worry about my problems all day and my brain is tired by nighttime haha
I was extremely stressed yesterday had burning in chest like bad butterflies. Shaking and dry reaching.