How to Improve Your Sleep for Better Mental Health
ฝัง
- เผยแพร่เมื่อ 4 พ.ค. 2024
- Sleep is an important component of maintaining good mental health, and it is also considered a metabolic therapy. In this video I share how exactly it helps, what you can do to improve your own sleep, and what I've learned and plan to focus on using it as a part of my metabolic therapies.
Additional resources on sleep:
Video 'Lifestyle Metrics to Follow When Using Ketosis for Mental Health' from @MetabolicMind TH-cam channel - • Lifestyle Metrics to F... (5:10 - 11:00)
Research article 'Comorbid Insomnia and Psychiatric Disorders' - www.ncbi.nlm.nih.gov/pmc/arti...
Article 'Healthy Sleep Habits' - www.sleepfoundation.org/sleep...
MEDICAL KETO RESOURCES
You can learn more about medical keto for mental illnesses on the Metabolic Mind TH-cam channel (@metabolicmind) and on their website www.metabolicmind.org/
You can also learn more about metabolic health and mental illness from the book 'Brain Energy' by Dr. Christopher Palmer - brainenergy.com/
You can find more about my keto coach Nicole Laurent and her work on her website:
www.mentalhealthketo.com/
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What's ur OF tho?
It's difficult for me to join the schizophrenia community. I can hardly do manipulations in the internet.
Sleep realy affects mental helalth. When i was in the hospital for surgery i couldnt sleep for more than a few hours and i felt like i was having some kind of psychiatric break.
Thanks for making a video on sleep, Lauren. This is a super important topic for overall health. Interesting to know about the impacts of blue light glasses on people with bipolar symptoms.
I think the tips shared are helpful considerations for assessing and improving a sleep routine. I find that a cooler room and scheduled wind-down time really help me.
Some ways in which my personal sleep functioning goes off the beaten path of the best practices are: 1) Going to bed at 11 pm always yields better sleep than trying for earlier (despite my best efforts), 2) eating a snack a couple hours after dinner and a couple hours before bed helps me to not wake up from hunger, and 3) Falling asleep to ASMR on TH-cam will always be better for me than going fully device-free.
A couple other sleep aids that have helped are an essential oil diffuser and a weighted eye pillow (great for mid-day power napping).
Thanks for sharing these tips and tricks and wishing you a good night’s sleep! ❤
Sleep is as important as my nightly mood stabilizer. Without good sleep and/or medication, the risk of me becoming manic or having a dissociative episode are significantly increased.
Thanks for the recommendations! One recommendation I have for sleep is the Eight Sleep cooling system. It's pretty expensive but worth it - you can set it to whatever temperature you want and it will adjust while you sleep to go lower once you get into sleep to get more deep sleep but not wake you up. They have a mattress cover option or full mattress
I've done lots of cognitive behavioral therapy for insomnia (CBTI) which is the gold standard for treatment of Insomnia. It teaches to have a set wake time in the morning, but does not recommend a set bedtime. This is to avoid getting into bed when not yet tired which can lead to an even harder time falling asleep. It also takes the pressure off trying to sleep when you're not ready.
Yes. I have found my way. Never go to sleep until you are really tired. Never!
My sleep has been screwed up since I was a baby. My mom said I slept during the day and was awake at night. I'm still like that, no matter what I do. 😢
Oh I know what you're talking about! I've been like that until two years ago (I'm 71 now). Now I have only a 20 minutes nap in the afternoon. I sleep like a baby now, thanks God!😇
@@miguelangelleonabarca2921 that's good news!
@cheerio672 I've tried going to sleep earlier in the night, but then I wake up early in the morning (like 3am) and can't fall back asleep.
@cheerio672 Yes, melatonin works for a few days, then it quits working. 😣
I think some people are wired to be nocturnal or have alternative sleep formats.
My mom said my sister would sleep in until 10 am even as a baby. She’s now a high-energy, driven, neurotypical person and at age 40 would still prefer to start work at 11 am because that’s how her biorhythms work.
I think there’s something to be said for doing what feels natural to you in terms of sleep if your schedule allows for it (but in a 9 to 5 world, I know that can be challenging 😅).
I don’t know if any of the suggestions I’ve heard you say or what others have commented, I’ll certainly be looking into some that I haven’t tried yet. But I think the biggest take away from this video and reading the comments has been that I am not alone and my therapist and me are the only ones that truly understand how alone I have felt in most of my life so to finally feel like I’m not alone in a REALLY difficult area of my life, wow. I can’t express how much that just helps me breathe better. It’s currently 6:16AM and I have not slept yet after waking up from a mid day nap yesterday around 5:00PM I believe. I’m a stay at home mom to two children and deal with severe sleep apnea, GAD, depression, PTSD and insomnia along with other things I’m probably not aware of that I deal with. As a mom and having such a difficult time sleeping at night and not during the day, I feel so awful on the inside. I feel like a terrible mother and I’m constantly worried my partner is slowly resenting me for having these issues that don’t allow for him to have as much rest or stepping up more when I’m asleep. Therapy helps my anxiety but when I’m in a depressive episode like I currently am in, all I want to do is sleep and will sleep for 12+ a day and still feel EXHAUSTED. These issues have been going on for nearly a decade and nothing I’ve tried seems to help or last more than a month. I feel like such a failure and am so embarrassed of myself.
thank you so much .i am so proud on you. you changed many lives. My son is dealing schizphornia.
I have GAD and PTSD and extreme insomnia due to these conditions I currently take trazadone as it's not habit forming like melatonin. Thank you for the information I will be more aware of my sleep habits now!
Great video Lauren! I recently started putting my phone in the hallway while I sleep. I also darkened my room by getting rid of the nightlight I had in my room (for my puppy haha)
My sleep improved a lot from these two changes.
forcing myself to get up at 4am to go for a 4 mile walk every morning, even through winter has helped my sleep the most, along with everything that Lauren mentioned. diligence is the only way.
Lots of good advice here. I have been diagnosed with ADHD. I am prescribed Clonidone, it helps me sleep every night. I have also been prescribed extended release Melatonin in the past which was also very helpful for getting a full night sleep.
I have also used focus meditation techniques to get to sleep.
Came here instantly from a suggestion in live in Ken Berry MD channel!
I have schizofrenia,, i have to say that you look much healthier than most normal people. I know that the problems goes in but you look great.
Thanks!
thank you
For most people, ketosis usually helps with energy. But you do need to get through the first week or so while transitioning to fat adaption. At 63, I have more energy than I did a quarter century ago. I have no problem keeping up with and outworking all the 16 to 25 year olds at work. I wish you good luck on your journey.
@@reinerschafer1708 thank you. I will try it again and push through it. I know it will save my life and maybe I didn't have enough fat in my diet. Bless you
Having other chronic conditions along with GAD, sleep has always been a big thing for me. I need around 9 hrs to feel okay. Any less and I don't do well. Any MORE and I get groggy. I can't wait to see what your routine looks like and how I can modify mine as due to physical chronic conditions, medical keto is not accessible to me.
I always practice sitting meditation before sleep until I feel I'm gonna fall asleep while still practicing. It takes about 45 minutes to an hour. Then I sleep wonderfully for six hours. 😴😴😴
I use meditation to help with my sleep too.
I spent years dedicated to a good sleep routine, and I have discovered that I am a weird weird weird person and I have to be active before bed because if I relax for too long before bed then I oversleep and get sleep inertia so that no alarm can make me get up. Maybe that has to do with being a night owl? I am not sure. Whatever the case, at least I figured something out that works for me. I haven't been depressed in a long time now.
Sleep as much as you need. It can't harm you
Thanks for sharing this very helpful video. Plus I need to say you’re looking fabulous!
Great lighting guys!
Nice tips... I need to reduce the cell phone scrolling too.
I have schizophrenia disorder I am big fan of your channel lauran I really find your channel very beneficial thanks lauran
Good video! Very helpful
Thanks for sharing such wonderful information on insomnia.
Damn, I don't use any smartphone anymore. Not even a mobile phone. Best choice of my life.
(And before anyone thinks, it's impossible: Before, when there were none of these devices, it was also possible.)
Lovely greetings from Berlin, Germany
I bought a SAD light from a reputable supplier and discovered that it’s too bright and hurts my eyes! 😣 I wish they worked for me because I have had lifelong difficulties waking up in the morning!
I think fasting increases mental health too. At least I fasted yesterday for 24 hours, and after a while I noticed improvement in brain function (Eg brain fog). Whilst on anti psycotic medications
I fasted for 3 days and ended up in the psychiatric hospital. Maybe 24 hours would be better.
great video, a good reminder to me of things i already knew, which is always helpful! You probably know about this but you can get bluelight-blocking glasses for wearing in the evening in the hours before bed. Having dim lighting is one thing, but if you wanna get really serious about it then eliminating blue (and also green) light in those hours is even better for the body (i mean, supposedly - i haven't actually got any myself yet!) because even dim lights usually still emit blue light.
i love your channel. You guys are doing such a great job on so many levels!!
PS. what is the name of your watch on your left wrist that helps track your sleep? I couldn't quite catch the words you spoke.
Thank you so much. I struggle sleeping thanks the pandemic. I have a lot of diseases after the pandemic so i don't sleep before 4 or 5 or even 6 or 7 am sometimes since 2020. I uses a lot of things but nothing helped. And i have epilepsy so it is veery bad for me. I will try the tipps❤❤
Excellent advice! Now that The summer season is coming up I also recommend going barefoot in the yard a little in the morning a little at night it helps with getting the benefits of grounding
Very informative! Thank you for all the tips. You are on the right track! Even though I've heard such tips before because I've struggled with sleep for so long, it doesn't hurt to hear them from someone else and I did learn some new things from your experiences. I got the luminette and started to have mania like symptoms too which was so scary and Nicole told me to stop whereas my psychiatrist said the light therapy was probably helpful and so she said it was my illness returning which scared me to death. Once I stopped Luminette, I became better again. There's just so much to do to take care of your health - why are there so many working hours or how can we juggle a full-time job and also care for ourselves really well?
I know what it is to struggle with sleep. You can find the way to a sound sleep. Now I sleep like a baby. 👍
@@miguelangelleonabarca2921 what do you do to sleep? Thank you.
@@lexamdelac28 I practice meditation before going to sleep until I feel drained. It takes more than 40 minutes until I feel exhausted. Then I go to sleep. Normally I fall asleep very quickly. I just wanted to let you know that you are welcome. Ah, don't make siestas longer than 20 minutes.
@@miguelangelleonabarca2921 Thank you for sharing~ Glad you found something that works :)
off topic but you look gorgeous here!
Getting it cool in the summer some option:
very silent fan
bamboo under ander above as sheet
chilipad/bedjet/ etc..
airco
when very hot to fall in sleep cold mat pets sleep on, only works a few hours.
Winding down:
pulsetto
brain fm wind down mode music , app
maybe harder:
certain meditations
ban screens hour before bed
Hi, Lauren I'm Neeraj from India. I have schizophrenia and am diagnosed from 2018. I have tried a lot.I also have been through many episodes and relapses.Its been 6 years and only Niacin and Vitamin C have given me some good result.Although, not cured I really want you to make videos on Nicotinic acetylcholine receptors. Please make this video people really need this.Doctors don't want to try.Lets cure schizophrenia for better and leave doctors behind.
I hope you'll interview Dr. Georgia Ede
As a feature of my illness I struggle with sleep significantly
Reading messes up my sleep more than watching videos on the phone. If a book is good I will keep reading it all night. With the phone I can stop watching it if I am tired after a video ends. I stay up all night much less often with the phone. You also need brighter lights on to read
Hi Lauren, I'm so happy for your recovery and have been following your journey. May I know what watch you're wearing for all the wonder functions you've mentioned? Tgank you!
It's not a watch. It's the whoop band. I wear it too and it is a godsend.
@@tippieyanez8289 Thank you for your help, I'll read up on this!
@@tippieyanez8289 Thank you for your help. I'll read this up!
This is definitely hard for me, too 😅
Sunlight is a mixed blessing. On the one hand it is good for you in so many ways, and on the other it can give you skin cancer. Keep up with your dermatologist and wear a broad brimmed hat (which has the added advantage of making you look cool).
Look cool? My boyfriend teases me and says that they are old lady hats. But I don't care. I hate sunscreen.
I have bipolar and struggled a long time with sleep until I was put on a more powerful medication. At night I have all kinds of “insights” but they vanish by the morning.
I kept a notebook by my bed to write down my insights. I got interesting ideas for artwork that way.
Because I'm depressed every day I tend to sleep a lot. The medicine is responsible too but I am on very low doses and it doesn't make me but a little sleepy. I don't lounge in bed much. And when I do I'm not relaxed, which is a bad medicine side effect I experienced on higher doses.
Most clinicians will advise against people with bipolar disorders (and folks whose schizophrenia spectrum illnesses are bipolar rather than depressive types) against bright light therapy/wake therapy. This is a situation or question best for one’s own clinical team before buying light boxes. As I’ve written elsewhere, schizophrenia’s neurological effects the sleep aspects of the brain is real and can be observed on sleep studies. I’m curious if you’ve had any done. It does make sense that as you quality sleep improves, you may need less of it. I noticed that after I was treated for sleep apnoea.
I find what works best for me is to go to sleep around six p.m. I get up in the dark and watch movies or read.
My husband snores which is so disruptive to my sleep pattern. Does anyone have any advice or devices they have found effective? Silicone ear plugs work quite well but the noise can still get through 😕. Thanks 😊👍🙏
My daughter is schizophrenic since last 10yrs and on antipsychotic meds. She has gained a lot of weight. She does not control her diet as well. Any suggestions as to how i can help her.
Thanks
First!
I don't like naps either.
My sleep is regulated quite well as my general well being.... my only adiction was smoking which i quit 2 months ago. My ability to deal with people is getting better and better . My only great struggle is more like what about now ?i lost big part of my life and cant even blame myself cause i know i was sick...it sucks alot. youre cute by the way....
So sleep is important. Who knew. 😂
Grateful schizophrenic 🙋♀️
If you have chronic brain inflammation, you get less than the proper amount of sleep
Wanted to ask if medical keto has specifically helped your anxiety?
Me too!
some of these comments are unhinged bahaha
Jesus Christ of Nazareth..
had REALLY hoped for some more neurodivergent friendly tips here rather than the same old boring advice that just doesn't work for some of us. oh well.
My daughter has ASD 1 & ADHD, which both affects her sleep badly.
She was recently prescribed Trazadone. Melatonin doesn’t work for her anymore (she’s 16).
I give her CBD gummies (THC free) & the trazadone at night.
We don’t focus on going to bed at an exact hour, bc we learned that causes her more anxiety, which in turn ruins her sleep.
I have chamomile tea for her too when she wants it.
She has no access to the internet/apps after 8-9pm. She has poor self control in this area, so I control her screen time from my phone. But I’m not a dictator. We talk about it.
We try & have low key evenings to lessen any anxiety & to set her up for better sleep.
Sometimes these things work, sometimes they don’t. Esp if she had a really high stress day at school.
I have sleep issues bc of depression & long covid but that’s not neurodivergent. The only thing that helps me consistently is 50mg CBD/5mg THC/5mg melatonin.
Same. I was hopeful she would talk about sleep health during mania, how wake therapy works, and why ppl aften be come nocturnal when they have mood disorders. Instead, it's " Hey, did you know you sleep better in the dark when you aren't on your phone?". Wow, good thing you told me.
I found this video to be very triggering. There was nothing in this video that wasn't completely obvious or just common sense. I also don't like that this is telling ppl with brain abnormalities to adapt to what is "normal " for ppl without brain abnormalities. Ppl with illnesses have different needs and different abilities, and telling us how we can better act like ppl who don't have illnesses is a lot like being told we aren't really sick. Especially when it is labeled as advice, it feels like the gaslighting most of us experience frequently from ppl that tell us to "just be normal".
You think its health to just operate as psychopath??
That makes no sense.
I don't love the way you're sharing your journey with all of this alot of people watching your channel are so so deep in there illness this I still feel is damaging like extremely sorry but I don't feel this content is actually appropriate to share at all yet it's still not proven at all
I tried everything but only Normotim helped me to improve my sleep quality